Training 2009: Week 3

150409 1800hr - Swim
Workout: Swim Drills and Sets + Transition
Description:
Drills
Mixture of sculling and bilateral stroke
150m: bilateral stroke. Every 50m increase perceived effort.

Main Set
50m: All Out
100m: Faster than T-pace (PFT - Pace faster than threshold)
2x200m: T-Pace (PAT - pace at threshold)

400m: Race Pace
Follow by run to track
6x400m
(Did not do)

Cool Down
200m: Any choice

Timing:
50m: 90s
100m: 2'00
2x200m: 4'15
(Including rest)

400m: 8'11

Distance: 1.5km
Feeling: Drills sets was relaxing, used buoy. But cant kick well, after using it. Hence doesn't seems to move in the water as well as previous days. Cool down by the time i did main set.

160409 181500hr - Run
Workout: Pacing
Description:
Warm Up
Bedok Reservoir
Dynamic Warmups + Drills

Main Set
3x1000m: 5k pace (T-pace)
Need to rate our perceived effort for each run and should not be over 8

Timing:
3x1000m: 4'30 (T-Pace)
4'05 (8.5/10)
4'21 (7.5/10)
4'21 (7/10)
Did not monitor timing every 100m

Distance: 8km
Feeling: Enjoy the reservoir warm up!
Purpose of 3x1k is to find our pacing for 5k. 1st set was super cool down due to the drills and long rest (5mins or more!) 2nd and 3rd set is trying to find my comfortable pace. Tried to lower my perceived effort for 3rd lap, was shocked to find that i still run 4'21.

Was advice to run at T+5s (per 100m) pace after exit swim. And find out when to compensate for the +5s during the remaining course of 5k

170409 1545hr - Swim
Workout: Train with SIM
Description:
300m: Warm up
200m: Drills
2x750m: Swim (Moderate easy)

Timing:
Nil

Distance: 2km
Feeling: Whole body damn tired! Not from today sets...

SUMMARY OF WEEK 3

Swim: 3.5km
Run: 8m

Bike: Nil

Find that the swim are mainly descending sets and work around 3 different paces. Overall feel good about the swim.

1 weeks: Nationals
6 weeks: Sundown Marathon
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