Training 2008: Training Week 13

070708 1800hrs - Swim
Workout: Endurance
Description:
200m: Warmup
4x 200m Stroke Drills
4x 100m Fin
5x 50m, 30 sec rest
5x 100m, 30 sec rest
5x 150m, 30 sec rest
4x 25m Sprint (small pool)
4x 25 Pulling (small pool)
Timing:
50m: 0:55-1:00
100m: 2:00-2:05
150m: 3:12-3:15
Distance: 3.1km
Feeling: Felt the swim set is good, progressing slowly to 150m. Able to hold the timing for it pretty constant even thou its after 700m swim. Body seems to 'sync' with the pace.

230708 1630hrs - Run
Workout: Speed
Description:
6x 800m: 90 sec rest. Slightly above 5k pace. (3:20)
400m: Warmup
10x 100m: 20 sec rest. Below 20sec.
Timing:
6x 800m: First 3 is inconsistent, range from 3:16 to 3:23. Last 3 is better averaging 3:24
10x 100m: Below 20sec
Distance: 6.2k
Feeling: First set done with coach is very painful, especially for the 5th and 6th set. 10x 100m set have to be done in good form and meeting the timing if not pointless. Rest longer = run faster + HR higher...

250708 1900hrs - Swim
Workout: Long Dist
Description:
400m: Warmup
Main Set:
2 x 1km: Rest 30sec
Timing:
1st 1k: 22+min
2nd 1k: 23+min
Distance: 2.4km
Feeling: Changed my fri workout to focus more on long dist swim, get use to the boredom.

260708 0730hrs - Bike
Workout: Brick
Description:
60mins: Spin SCR, zone 1 & 2
2x 25mins: Spin for first 5mins, ride with BCR for 20mins in zone 3 (ride alone)
15min: Run in track
Timing: 3hrs
Distance: 50+km
Feeling: Screw up with the HR zones. After spinning for 1hr, legs are tired, cant go hard on the BCR. Furthermore, we cant draft to simulate race day condition.

270708 1600hrs - Bike
Workout: Brick
Description:
60mins: Spin SCR, zone 1 & 2
2x 25mins: Spin for first 5mins, ride with BCR for 20mins in zone 3 (ride alone)
20mins: Run
Timing: 3hrs
Distance: 50+km
Feeling: Much better trying to do this set today. However find my my legs aches during the warm up ride. My tights giving me problem, start to give me abrasion..

Running with a companion beside you is different. Tend to run faster.. haha! Thanks to traffic lights, they made my run back home feels like interval.

SUMMARY OF WEEK 13

Swim: 5.5km
Run: 6.5km

Bike: 100+km

3 weeks: Army Half Marathon
5 weeks: Aviva 70.3
C Cube