250509 1800hr - Swim
Workout: Swim Interval
Description:
Warm Up
200m: Kick and Pull
200m: Sculling, Mid and High
Main set
100, 200, 300, 400, 300, 200, 100.
RI: 100-200, 200-300: 30s. Pace: Harder than PAT
RI: 300-400, 400-300: 20s. Pace: PAT
Cool Down
100m
Timing:
Nil
Distance: 2.1km
Feeling: Easy swim, as there is no structured sets by Coach. Not swimming as much as last week. Scare wedneday training will be equally high mileage.
270509 1800hr - Swim
Workout: Swim Time Trial
Description:
Warm up
400m: Choice of Stroke
4x100m: Decreasing set, 4th set at PAT (RI: 30sec)
4x100m: First 15m and last 5m explosive, with lots of kicking. The rest easy swim
Main Set
1k Time Trial
Cool Down
100m Choice of Stroke
200m: Bilateral swim in fist and with buoy
100m: Bilateral swim normal
Timing:
1000m: 21'45
Distance: 2.5km
Feeling: Swam the TT with first 500m easy and hard last 500m. Guess its a wrong move, made my timing looks sucky. Although i had a improvement of 3s -_-". But compared to the first TT, this time is much better. Still aiming for 20mins timings. Will try to swim with first 200m easy follow by 800m hard in the future.
280509 1700hr - Run
Workout: Tapering
Description:
Warm Up
10mins
Dynamic stretches and drills
Main Set
6x 400m (RI: Jog 400m)
Timing:
1'34 per lap
Distance: 4km
Feeling: This taper is mainly for us to feel fast, run lesser with same intensity. Think i did well for this set although im faster than what is stated.
240509 1700hr - Run
Workout: Taper, Easy Jog
Description:
1 round Bedok Reservoir
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.
Run: 34km
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.
C Cube
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