Training 2009: Week 8

180509 1800hr - Swim
Workout: Swim
Description:
Warm up
300m

Main Set
100m
200m
300m
400m
(3 sets)

Cool Down
200m

Timing:
100m: 2'10
200m: 4'20
300m: 6'30
400m: 8'40
RI 30s
Distance: 3.5km
Feeling: Very long never swim such long set since Nationals. Arms are dragging when set finish. SHAG!

200409 1800hr - Swim
Workout: Swim Drills
Description:
Warm Up
800m (did 600/700m)
Simple Drills
100m Bilateral
100m Side Pull
100m Mid Scull
100m front Scull
(Above: 25m drills, 25m normal swim)
100m Easy Swim (Didnt do)

Main set
Part 1
7x200m Bilateral Swim
1st, 4th and 7th: anaerobic pace
2nd and 4th: Fist, no need to bilateral
3rd and 5th: PAT pace
RI: 30s

Part 2
400m: Swim with buoy, bilateral
4x100m: Swim at increasing pace. 4th set reach PAT (RI: 15s)

Parts 3
Speed Set
2x25m: Plunge in, all out. (25m easy)
2x25m: Mass start (25m easy)

Cool Down
200m

Timing:
Refer above

Distance: 3.5km
Feeling: 'Secret training' on mon is a bad idea. Arms sore for today's training. Didnt expect drills to be so much. Bilateral is good, although need to regulate the breathing as i pant alot after a few hundreds. SHAG!

210509 1700hr - Run
Workout: Interval
Description:
Warm Up
15mins
Dynamic and Static stretches

Main Set
5x 1km (RI 1'30)

Intro to static workout due to rain.
Running with pace with a pace meter.
3x400m

Timing:
4'10 +/- for 1km

Distance: 8km
Feeling: 5x1k was good, kept the timing within range. Continue the training with the team, but was disrupted by rain. So end up doing Core Statics. Pretty much the same as what we have been doing every time after run.

Was introduced to this pace trainer, which beep in a regular tempo. Train us in our pacing, pretty gian to get it for long run. Thinks that it helps.

210509 1700hr - Run
Workout: Interval
Description:
Familiarize for the Sundown Route, Tampines and Pasir Ris Area.


Timing:
1hr plus

Distance: 10km
Feeling: From the fam run, found that there is some error in the route based on the official sundown site. Hope the actual day, difference wouldn't be alot.


240509 1700hr - Run
Workout: Long Distance
Description:
Saucony Passion Run 15km

Timing:
1hr 20mins
Avg 5mins per km

Distance: 15km
Feeling: Wanna try running at 5mins/km pace for marathon. But pace is too fast to last for 42km. Having problem running it for 15km. But will try to work for sub 6min/km pacing.

SUMMARY OF WEEK 8

Swim: 7km
Run: 34km

Bike: Nil
This week didn't get to train much (although its 3 days consecutively). Had papers on Tues to Thurs. Next week will also focus more on the run, maybe 3 session again, with 1 Swim and 1 Bike.

1 weeks: Sundown Marathon
C Cube