280708 1800hrs - Swim
Workout: Endurance
Description:
200m: Warmup
3x200m: Drills
3x200m: Fin & Swim
5x300m: Consist of
25m easy swim, 25m hard
50m hard
25m easy, 75m hard
100m hard
500m: drills+push-up+sprint (small pool)
Timing:
Focus more on the HR 150<
Distance: 2.2km
Feeling: Swimming slower than the rest. Maybe did not push hard enough for that set.
300708 1730hrs - Run
Workout: Fartlek
Description:
600m: Warm up + Drills
45mins Fartlek:
1min 5k pace, 2min 21k pace.
Timing:
45mins
Heart Rate:
Max: 180, Average 172
Distance: 8-9k++
Feeling: Cant really monitor the distance ran and the timings for different pacing. Basically just run hard and run.. for 45mins. Constantly keeping up with Ivan during the 21k pace.
010808 0600hrs - Bike
Workout: Hills+Brick
Description:
Ride to Mt Fabor, did 3 hills climb. Max HR is 170.
Ran 50min after Bike, Expo Route
Timing: 3hrs
Distance: 60+km
Feeling: The heat is really bad, furthermore running the expo route where there is no route. Will have to plan for run during Aviva especially the hydration. First 10km have to pump water back into body.
010808 1900hrs - Swim
Workout: Long Dist
Description:
400m: Warmup
Main Set:
2 x 1km: Rest 30sec
Timing:
1st 1k: 23+min
2nd 1k: 23+min
Distance: 2.4km
Feeling: Not motivated, but just finish the set.
030808 1600hrs - Bike
Workout: Brick
Description:
1x Salarang, 1 x20min
Run the expo route, trying to rest lesser
Timing: 3hrs
Distance: 50+km
Feeling: Much better for the run.. Didnt stop for walking, maybe the weather is much cooler and intensity for cycling not that hard.
Run: 24++km
5 weeks: Aviva 70.3
C Cube
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