Monday, August 25, 2008

Training 2008: Training Week 17

180808 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warm up
3x200m: Drill
2x100m: Kick Drill
3x500m: Main Set, 1min rest
Timing:
Avg 10:45
Distance
: 2.5km
Feeling: Weather was bad while swimming the main set. Did up till the 3rd set 4th hundredth metre

200808 1730hrs - Run

Workout: Speed
Description:
1.2km: Warm up
Main Set
2x 1.2km; 2min rest
4x 800m; 1:1 rest ratio
Timing:
1.2k: 5:06, 5:04
800m: 3:12, 3:23, 3:25, 3:30
Distance: 5.8km
Feeling: Start to feel the thrill of doing such sets, as they are short not time consuming. However sets have to be well planned to have the adrenaline for every sets/run. Timing for 800m is off alot for the first set. 2th and 3rd is more constant. Last set timing was inaccurate, mixed the rest timing and run timing together.

210808 0700hrs - Run
Workout: Long Run
Description:
From Big Splash to Toilet before Lagoon and back. 2 Laps
Timing:
1hr 45mins
Distance: 14+km
Feeling: Easy run. Legs are sore but still feel good in the run. Running form and Cadence is better.

220808 0600hrs - Bike
Workout: Easy Ride
Description: Back and Fro NTU
Timing: 3hrs
Distance: 90+km
Feeling: Easy ride. Used BCR for the journey. Find that i need a distance to get the momentum, speed & cadence i want.

240808 0630hrs - Run
Workout: Long Run
Description:
Army Half Marathon
Timing:
2hr 30mins +
Distance: 21km
Feeling: Run with SJ for the AHM. No stoppage from her other than water and toilet break. Was late for the run so was very far back at the rear.


SUMMARY OF WEEK 17
Swim: 2.5km
Run: 42km
Bike: 90km

Weather was bad for last week. No chance to ride, or should i say lazy to ride. Did a pretty high mileage for my run. Swim was neglected. Need to put in more effort before next week.


2 weeks: Aviva 70.3
C Cube

Sunday, August 17, 2008

Cube! How have you been?

Noticed my posting listing in my 'Past Thoughts', all training logs.. 3 weeks have passed for August, yet no postings.. Lucky now i had a hard copy calendar which i use to jot down all my events for the month.

5 Aug: NYAA Interview. After 2 years of persuasion from Uncle Sam. I had finally finished my NYAA Gold and was called on for a interview. The interview is at Chin Swee Road Area. Had to rush from my last lecture which ended at 3pm to get there before 4pm. The time taken for me to walk there is longer than the interview. -_-''. However have confidence that i will be selected. The interview is more like a brief presentation of what we had done for our Gold Award. Judging from the expression of the lady i seems to have met all the expectation. Now i just need to upload pictures of the process.

9 Aug: National Day: Nothing much special about National Day. However, helped out with my religion's monthly newspaper collect activity. Raised a total of 1k+. Don't look down on old clothing, newspaper and scrap metals. They are precious 'gold' to those garang-guni! Suspect my bike had landed itself into the hands of 2nd hand sellers.

3rd week (this week):
Had my Econs and Maths paper on 13th and 15th. Burn some last minute mid-night oil to stuff the formulas and equations into my long-rusted brain of mine. Without the nagging from my sis, i will need to study for 3 yrs w/o the exemption... Each paper is 3 hours! God Damn longer then the time needed to finish a triathlon, or sufficient for me to run with SJ for a half marathon. Each paper only requires us to do less than 20 questions. However enough to squeezed the last drop of brain juice i have in my brain. Finished both paper within 2 hrs. However not to let my careless-ness and over-confidence spoil my 2 yrs intended stay in SIM.

For these 3 weeks, i also took up a long lost game.. MAPLESTORY!!! Roped in both my siblings to play with me! Quite a fun thing to play when you have your siblings around. Not just gaming. Aviva is nearing the corner. So fast, 16 weeks have passed and 3 more weeks to Aviva! The finally showdown!! Will do a another writeup on the pre-race.

Next week will be Army Half Marathon. Running with SJ, managed to persuaded her to run for this without much effort. However the day itself will be painful! I foresee we will take around 2hr 30mins to complete. As this is her first 21km run, i volunteered to be her Butler throughout the run!

For those interested in knowing how is my life in SIM?

Finished a month long of bridging course and now starting my semester! Guess what for the whole of August, i only study on Tuesday! For the normal days will be on Tuesday and Thursday, 0830-1130 and 1200-1500. Only half an hour for me to have my lunch! Reducing from 5 days of school to 2 days is really a money and time saver for me from the transportation.. Will commit my Mon, Wed and Fri on trainings, while looking for part time jobs.

Results for my Bridging will be on the 1st of Sept! Much more exciting than waiting for the result of our S'pore Women Paddlers haha!


Rotting and Mapling at home
C Cube

Training 2008: Training Week 16

100808 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warm up
3x200m: Drill
3x100m: Kick Drill
10x100m: 1min rest
Timing:
<2min
Distance
: 2.1km
Feeling: Went off early, skipped the training pool sets.

120808 1730hrs - Run

Workout: Speed
Description:
1.2km: Warm up
3x 1.6km
Timing:
7.02, 7:14, 7:22
Distance: 6km
Feeling: Didn't have the strength to do the last 2 sets.

130808 0700hrs - Run
Workout: Long Run
Description:
From ECP E2CP to NSRCC and back. Then continue to MacDonald Area and back
Timing:
1hr 30mins
Distance: 10+km
Feeling: Easy run. Intensity was higher then last week. Didn't have enough sleep.


170808 0900hrs - Run
Workout: Long Run
Description:
From ECP E2CP to NSRCC and back. Then continue to MacDonald Area and back
Timing:
1hr 30mins
Distance: 9+km
Feeling: Easy run. Intensity was much lower. Ran with SJ. Felt pain on feet.

170808 1530hrs - Bike
Workout: Easy Ride
Description: 1 round Selarang only and 2 round of expo.
Timing: 1.5hrs
Distance: 30+km
Feeling: Short ride for this week only cycling session. However intensity is pretty high for Coastal and Selarang. Sore from morning run also.



SUMMARY OF WEEK 16
Swim: 2.1km
Run: 20+km
Bike: 30km

Training intensity is pretty low for this week. Maybe due to my exam. Felt lethargic for the whole week, maybe not enough sleep.

3 more weeks to Aviva, max 4 more sessions for swim, 4 for run and 3 for bike.

1 weeks: Army Half Marathon
3 weeks: Aviva 70.3
C Cube

Sunday, August 10, 2008

Training 2008: Training Week 15

040808 1800hrs - Swim
Workout: Time Trial
Description:
200m: Warmup
2000m: TT
500m: Swim Hard (small pool)
Timing:
45mins+
Distance
: 2.7km
Feeling: Stokes are bad. Tend to swing shoulder when stroking. Will do drills on Friday.

060808 1730hrs - Run

Workout: Endurance
Description:
1.2km: Warm up
5x 1km: Run at 4min/km. Rest for 400m.
Timing:
4.01, 4.03, 4.05, 4.xx , 4.28
Distance: 5km
Feeling: 4th and5th set is pretty bad. Coach said that after every rest, we should feel like running straight away. However, i feel quite reluctant running the last 3 sets. Maybe didnt warm up enough, feeling lethargic.

070808 0700hrs - Run
Workout: Long Run
Description:
From ECP E2Cp to NSRCC and back. Then continue to Macdonald Area and back
Timing:
1hr 30mins
Distance: 10+km
Feeling: Easy run. Intensity was not high, still can exchange conversation.

080808 0600hrs - Bike
Workout: Hills+Brick
Description:
Ride to Mt Fabor, did 4 hills climb.
Ran 30min after Bike, Expo Route, turn back at MRT
Timing: 3hrs
Distance: 60+km
Feeling: Nothing much.

080808 1800hrs - Swim

Workout: Drills
Description:
400m: Warmup
Main Set:
5x 300m: Drills
200 pull, 100 swim. Focus on the activation of the chest muscle.
100m: Warm Down
Timing
:
Nil
Distance: 2.km
Feeling: Quite tired from the day brick session.


SUMMARY OF WEEK 15
Swim: 4.7km
Run: 15++km
Bike: 60+km


2 weeks: Army Half Marathon
4 weeks: Aviva 70.3
C Cube

Sunday, August 3, 2008

Training 2008: Training Week 14

280708 1800hrs - Swim
Workout: Endurance
Description:
200m: Warmup
3x200m: Drills
3x200m: Fin & Swim
5x300m: Consist of
25m easy swim, 25m hard
50m hard
25m easy, 75m hard
100m hard
500m: drills+push-up+sprint (small pool)
Timing:
Focus more on the HR 150<
Distance
: 2.2km
Feeling: Swimming slower than the rest. Maybe did not push hard enough for that set.

300708 1730hrs - Run

Workout: Fartlek
Description:
600m: Warm up + Drills
45mins Fartlek:
1min 5k pace, 2min 21k pace.
Timing:
45mins
Heart Rate:
Max: 180, Average 172
Distance: 8-9k++
Feeling: Cant really monitor the distance ran and the timings for different pacing. Basically just run hard and run.. for 45mins. Constantly keeping up with Ivan during the 21k pace.

010808 0600hrs - Bike
Workout: Hills+Brick
Description:
Ride to Mt Fabor, did 3 hills climb. Max HR is 170.
Ran 50min after Bike, Expo Route
Timing: 3hrs
Distance: 60+km
Feeling: The heat is really bad, furthermore running the expo route where there is no route. Will have to plan for run during Aviva especially the hydration. First 10km have to pump water back into body.

010808 1900hrs - Swim

Workout: Long Dist
Description:
400m: Warmup
Main Set:
2 x 1km: Rest 30sec
Timing:
1st 1k: 23+min
2nd 1k: 23+min
Distance: 2.4km
Feeling: Not motivated, but just finish the set.

030808 1600hrs - Bike
Workout: Brick
Description:
1x Salarang, 1 x20min
Run the expo route, trying to rest lesser
Timing: 3hrs
Distance: 50+km
Feeling: Much better for the run.. Didnt stop for walking, maybe the weather is much cooler and intensity for cycling not that hard.


SUMMARY OF WEEK 14
Swim: 4.6km
Run: 24++km
Bike: 110+km


3 weeks: Army Half Marathon
5 weeks: Aviva 70.3
C Cube