Training 2008: Training Week 17

180808 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warm up
3x200m: Drill
2x100m: Kick Drill
3x500m: Main Set, 1min rest
Timing:
Avg 10:45
Distance: 2.5km
Feeling: Weather was bad while swimming the main set. Did up till the 3rd set 4th hundredth metre

200808 1730hrs - Run
Workout: Speed
Description:
1.2km: Warm up
Main Set
2x 1.2km; 2min rest
4x 800m; 1:1 rest ratio
Timing:
1.2k: 5:06, 5:04
800m: 3:12, 3:23, 3:25, 3:30
Distance: 5.8km
Feeling: Start to feel the thrill of doing such sets, as they are short not time consuming. However sets have to be well planned to have the adrenaline for every sets/run. Timing for 800m is off alot for the first set. 2th and 3rd is more constant. Last set timing was inaccurate, mixed the rest timing and run timing together.

210808 0700hrs - Run
Workout: Long Run
Description:
From Big Splash to Toilet before Lagoon and back. 2 Laps
Timing:
1hr 45mins
Distance: 14+km
Feeling: Easy run. Legs are sore but still feel good in the run. Running form and Cadence is better.

220808 0600hrs - Bike
Workout: Easy Ride
Description: Back and Fro NTU
Timing: 3hrs
Distance: 90+km
Feeling: Easy ride. Used BCR for the journey. Find that i need a distance to get the momentum, speed & cadence i want.

240808 0630hrs - Run
Workout: Long Run
Description:
Army Half Marathon
Timing:
2hr 30mins +
Distance: 21km
Feeling: Run with SJ for the AHM. No stoppage from her other than water and toilet break. Was late for the run so was very far back at the rear.

SUMMARY OF WEEK 17

Swim: 2.5km
Run: 42km

Bike: 90km

Weather was bad for last week. No chance to ride, or should i say lazy to ride. Did a pretty high mileage for my run. Swim was neglected. Need to put in more effort before next week.

2 weeks: Aviva 70.3
C Cube