Training 2008: Training Week 15

040808 1800hrs - Swim
Workout: Time Trial
Description:
200m: Warmup
2000m: TT
500m: Swim Hard (small pool)
Timing:
45mins+
Distance: 2.7km
Feeling: Stokes are bad. Tend to swing shoulder when stroking. Will do drills on Friday.

060808 1730hrs - Run
Workout: Endurance
Description:
1.2km: Warm up
5x 1km: Run at 4min/km. Rest for 400m.
Timing:
4.01, 4.03, 4.05, 4.xx , 4.28
Distance: 5km
Feeling: 4th and5th set is pretty bad. Coach said that after every rest, we should feel like running straight away. However, i feel quite reluctant running the last 3 sets. Maybe didnt warm up enough, feeling lethargic.

070808 0700hrs - Run
Workout: Long Run
Description:
From ECP E2Cp to NSRCC and back. Then continue to Macdonald Area and back
Timing:
1hr 30mins
Distance: 10+km
Feeling: Easy run. Intensity was not high, still can exchange conversation.

080808 0600hrs - Bike
Workout: Hills+Brick
Description:
Ride to Mt Fabor, did 4 hills climb.
Ran 30min after Bike, Expo Route, turn back at MRT
Timing: 3hrs
Distance: 60+km
Feeling: Nothing much.

080808 1800hrs - Swim
Workout: Drills
Description:
400m: Warmup
Main Set:
5x 300m: Drills
200 pull, 100 swim. Focus on the activation of the chest muscle.
100m: Warm Down
Timing:
Nil
Distance: 2.km
Feeling: Quite tired from the day brick session.

SUMMARY OF WEEK 15

Swim: 4.7km
Run: 15++km

Bike: 60+km

2 weeks: Army Half Marathon
4 weeks: Aviva 70.3
C Cube