Training 2009: Week 6

040509 1800hr - Swim
Workout: Swim Interval
Description:
Warm up
200m Kick Board
200m: Swim
300m: Drills

Main Set
5x400m (PAT, RI 1min)

Cool Down
100m: Any choice

Timing:
8:40 +/-
Distance: 2.8km
Feeling: Not offical training day. Just use grace sets to do. First 2 sets are slight below 8:40, next 2 sets are slight above, last set is below.

050409 174500hr - Run
Workout: Run Interval
Description:
Warm Up
10mins on field (bare foot)
Static warm up

Main set
5x8mins (P >threshold 1'50/lap)

Cool Down
2 laps

Timing:
8mins

Distance: 10km
Feeling: Killer set, didnt expect it to be so painful! First set went to chase WQ, rest ran with Grace. Compress all the sets together, you are like running 10km at threshold pace!

070509 1800hr - Run
Workout: Drills
Description:
Warm Up: 10mins
Static & Dynamic Stretches
Drills: 1hr ++
3x400ms: Different pace, same cadence and stride

Timing:
Nil

Distance: Nil
Feeling: Drills is almost the same as last week, stressing on leaning forward and lifting of heel to the bum.

080509 1600hr - Run
Workout: Easy Run
Description:
1hr easy run

Timing:
1hr

Distance: 10km
Feeling: Felt tired easily. Not sure is it due to the drills. Starting pace is fast, pace dropped when turning back.

100509 0830hr - Run
Workout: Easy Long Run
Description:
Run the sundown route.
From East Coast back home

Timing:
1.5hr

Distance: 15km
Feeling: Not bad. Pacing was good to last me till Tampines Ave 9. Running in the day, route seems pretty obvious. Brought along only 2 gel bottle which is the only hydration i had for the whole journey.

SUMMARY OF WEEK 6

Swim: 2.8km
Run: 35m

Bike: Nil

3 weeks: Sundown Marathon
C Cube