Training 2009: Week 14

280609 2000hr - Bike
Workout: Easy Bike
Description:
Ubi - Coastal - Tampines
Focus: Maintaining cadence at 90<

Timing:1 hr +
On target timing
Distance: 28km
Feeling: Compare to last week's ride, this time round is much much better! Can at least enjoy the ride rather than keep shifting my saddle position and hand rest.

010709 1800hr - Swim
Workout: Swim Interval
Description:
Warm Up
3x200m: (30s RI)
2x100m: IM (30s RI)
2x100m: Explosive first 15m and last 5m (30s RI)

Main Set
3x100m: (2'20)
3x100m: (2'15)
3x100m: (2'00)
(Above are 2'40 sets)
200m: Lung buster

2x200m: (2'10)
(RI: +1'30)
100m: Easy Swim

Speed Set
2x50m: All out

Warm Down
100m: Easy

Timing:
Hold all sets
Distance: 2.7km
Feeling: Main set didn't manage to feel the descending pace. Pace is quite off, cant hit the slower pace. Was disappointed that i cant do the 4x200m set. Sprint set also cant do with the main team.

020709 0730hr - Brick
Workout: Easy Bike (Spin) + Short Run
Description:
Coastal 4 laps
Spin at 100+
Avg Speed:
26km/h (overall trip)
Timing:
1hr +
Distance: 40km
Feeling: Calves are tired after the session. Cant control my pace well after the bike. Tend to speed up and end up slowing down catching my breath.

040709 0730hr - Run
Workout: Easy Run
Description:
To and from NSRCC
Timing: 1hr+
Distance: 10km
Feeling: Ran with Coach Pekya, the pace is good, what i wanted. Compare to the runs i did myself, the cadence is much better. Hope to achieve this pace for brick

050709 1715hr - Brick
Workout: Moderate Hard Bike (Spin) + Short Run
Description:
Coastal 4 laps
Spin at 100+
Run: 10mins
Avg Speed:
29km/h (overall trip)
Timing:
1hr +
Distance: 40km
Feeling: Head wind was strong! Really strong towards changi village. The session feel like interval, with the resistance marking the difference. Run is fine, short 2km round my neighborhood. disrupted by the sudden downpour.

SUMMARY OF WEEK 14

Swim: 2.7km
Run: 14km

Bike: 110km

Putting in more effort the bike and run. Will continue increasing the number of session. Find that i didn't do as much morning session as planned. Maybe too tired from work. Swim is disappointing, hope i can do better next week.

4 Weeks to Desaru
C Cube