Training 2009: Week 17 and Race Week

210709 1800hr - Run
Workout: Hills
Description:
5 laps Bedok Reservoir hill
Timing: 2'40 per lap
Distance: 6km
Feeling: Did the hill set with moderate pace. Feel tired after the 3rd lap. Will aim to do more often after race

220709 1800hr - Swim
Workout: Swim Interval
Description:
Warm Up
1000m: Various warm up sets (forget details)

Main Set
1000m (moderate)
2x4x100m (moderate hard)

Drills
200m: mass swim

Timing: 1000m: 21'30
Distance: 3km
Feeling: 1000m swim wasnt meant to be a time trial, but i did like one. Struggled through the 2 sets of 4x100m. Mass swim is to draft each other and do cornering, didnt draft anyone as im too tired.

250709 1500hr - Bike
Workout: Bike+Hills
Description:
3 laps of Coastal and Selarang Hills
Timing:
Approx 3hrs
Distance: 70km
Feeling: Didnt had gel again for this set, super tired. Tried to stand up and climb the hills. Used SCR for 1st lap, BCR for 2nd set and mixed of both for the 3rd set. To simulate the race course of 3 laps for Desaru.

260709 1500hr - Brick
Workout: Long Bike+Run
Description:
1 lap Coastal+Selarang Hills
Run to Pasir Ris Flyover and back

Timing: Approx 2hr
Distance: 30km
Feeling: Leg is still fatigue from the bike session the day before (which is good for the brick). Super hungry after the session

SUMMARY OF WEEK 16

Swim: 3km
Run: 5km

Bike: 100km

290709 1800hr - Swim
Workout: Tapering Swim
Description:
Warm Up
400m: Choice
200m: 25m exp, 25m easy

Main Set
1x50m: All Out
3x100m: PAT
200m: P@1900m
2 sets
100m Easy

Drills: Learn Plunging
Timing: Nil
Distance: 1.6km
Feeling: NA

300709 1800hr - Run
Workout: Tapering Run
Description:
Warm Up
20min: On Track

Main Set
1000m: PAT (4'30)
4x200m: PAT (45s)
Timing: Met timing
Distance: 5.8km
Feeling: NA

SUMMARY OF Race Week

Swim: 1.6km
Run: 5km

Bike: 0km

RACE WEEK!!!
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