Training 2009: Week 4

200409 1800hr - Swim
Workout: Easy Swim
Description:
Warm up
400m: Swim
4x100m: IM
4x50m: First 25m and last 5m fast

Main Set
3x200m: V02 Max 1:1 Rest

Cool Down
200m: Any choice

Timing:
Didnt Take
Distance: 1.8km
Feeling: Just want to swim to move the body after hours of studies. Hence never do the full set and time them

220409 181500hr - Swim
Workout: Tapering Swim+ Transition
Description:
Warm Up
600m
4x50m: 25m Hard, 250m Easy
200m: 100m Moderate, 100m Easy

Main Set
4x50m: Hard, High turnover and kick alot
4x100m: P@400 (2'00)
*short rest
400m: P@Thereshold
Transition: Race Pace
2.6k Run: Moderate

Timing:
4x50m: 2'20 including rest
4x100m: 2'20 including rest
400m: 2'04, 4'04, 6'15, 8'28
Transition: 19s
Run: 4'30/km

Distance: 2km
Feeling: Felt good about today's set. Able to meet all the timings especially for the 400m which i didn't monitor the timing for each 100m.
Was running 1-3s behind T-pace(4'33/km), was trying to go for negative splits for the 2nd km but didn't make much difference.

230409 1800hr - Tapering
Workout: Tapering Run
Description:
4km (Bedok Reservoir): Warm up
3x80m: Striding, Accelerate

Main Set
5x400m: Moderate Hard
Run set 2'30, hold pace at 1'45 (P@5km)

Timing:
1'40, 1'38, 1'39, 1'39, 1'43

Distance: 6km
Feeling: Was holding the main set pace pretty well. Was told to hold back even if can push. Tapering for this Sat's race hence training with lower mileage and intensity.

SUMMARY OF WEEK 4

Swim: 3.5km
Run: 8m

Bike: Nil

Find that the swim are mainly descending sets and work around 3 different paces. Overall feel good about the swim.

5 weeks: Sundown Marathon
C Cube

TAS Inter-Collegiate & School Aquathlon 2009 | Post-race

Finally the race is over! Weather is HOT as usual. Lucky i applied 2 layers of sunblock to protect my delicate skin before heading for ECP.

Wave is strong, moving from left to right, can even see the lane rope curving in.
A short AAR on the swim

First 250m: Towards the turn around buoy
Was intend to swim by the right and allow the wave to push me to the first buoy. But unfortunately was disorientated when entering the water. Ended up hitting the lane rope half way to the buoy.

Second 250m: From 1st turning buoy to 2nd turning buoy
Thanks to the wave, this phase of the swim is pretty smooth. Saw a swimmer beside me doing breast stroke. So swim beside him, using him as my guide.

Third 250m: 2nd turning buoy to Swim Exit
Screwed this portion up! BIG TIME! Didn't do sighting for this portion, rely too much on the breast stroke swimmer. Ended up swimming extra distance due to the strong left to right wave.

Felt that the run was short, or either that i didnt manage to get my race pace for the 5km. The sun was a demoralizing factor, especially when running alongside the lagoon. After swim effect had affected me pretty badly. I can't get used to the breathing tempo which i wanted for run. Also didnt test out the singlet which im using for the race (got it on that day). The singlet soaked water and sticks to my chest, making breathing more difficult.

Only managed to recover and run hard for the 2nd lap. Saw Ben, Yong Meng and Tiong Han in front of me when running back to the Hawker Centre. Caught up with Tiong Han at the turning point which longer than i expected to catch up with him.

GOT THE RESULTS

• Ranked 19th, Swim 18'32, Run 22'42. Total 41'14

Swim really disappointing. Run not far away from my 5km TT.

• SIM UNIVERSITY got 3rd for TEAM!

Only 3 teams signed up even thou there is like 5 tertiary institutes...

TAS Inter-Collegiate & School Aquathlon 2009 | Pre-race

Time Now: 0915
So excited about this race! First Biathlon Race after like 3 years which i will be taking part under school name. This time under SIM, rivaling the TP juniors at the race course in ECP! It have been ages since i take a biathlon so seriously although i didn't really have a race plan drafted out.

Thursday training, Eugene did a race plan with us. Telling us how to tackle at different stages of the race, Swim, Transition and Run.

Swim:
Positioning when entering the water
Ideally what we should be doing when approaching buoy, decision to overtake etc..

Transition:
Walk through the area, know it inside out. Where our area is, how our stuffs being placed, where is the exit. Setting his standards for the attire we wearing and timing to get out.

Run:
Spotting the potential blind spots and areas where people are tend to slow down. Hence subconsciously telling ourselves not to land into that situation.

However, so much being said.. RACE PLAN ALWAYS FAILS! But at least there is something to visualize and work on, modification will be done while going through it.

Damn! it will be hot, judging by the afternoon weather these few days. Hopefully its equally windy, will be too optimistic to wish that the wind is strong enough to push me forward.

Tim/Activity:
1000-1100: Light Lunch
1100-1230: Make way to ECP
1230-1310: Admin Stuffs
1310: Warm up
1410: Flag Off!


Adrenaline Pumping
C Cube

Training 2009: Week 3

150409 1800hr - Swim
Workout: Swim Drills and Sets + Transition
Description:
Drills
Mixture of sculling and bilateral stroke
150m: bilateral stroke. Every 50m increase perceived effort.

Main Set
50m: All Out
100m: Faster than T-pace (PFT - Pace faster than threshold)
2x200m: T-Pace (PAT - pace at threshold)

400m: Race Pace
Follow by run to track
6x400m
(Did not do)

Cool Down
200m: Any choice

Timing:
50m: 90s
100m: 2'00
2x200m: 4'15
(Including rest)

400m: 8'11

Distance: 1.5km
Feeling: Drills sets was relaxing, used buoy. But cant kick well, after using it. Hence doesn't seems to move in the water as well as previous days. Cool down by the time i did main set.

160409 181500hr - Run
Workout: Pacing
Description:
Warm Up
Bedok Reservoir
Dynamic Warmups + Drills

Main Set
3x1000m: 5k pace (T-pace)
Need to rate our perceived effort for each run and should not be over 8

Timing:
3x1000m: 4'30 (T-Pace)
4'05 (8.5/10)
4'21 (7.5/10)
4'21 (7/10)
Did not monitor timing every 100m

Distance: 8km
Feeling: Enjoy the reservoir warm up!
Purpose of 3x1k is to find our pacing for 5k. 1st set was super cool down due to the drills and long rest (5mins or more!) 2nd and 3rd set is trying to find my comfortable pace. Tried to lower my perceived effort for 3rd lap, was shocked to find that i still run 4'21.

Was advice to run at T+5s (per 100m) pace after exit swim. And find out when to compensate for the +5s during the remaining course of 5k

170409 1545hr - Swim
Workout: Train with SIM
Description:
300m: Warm up
200m: Drills
2x750m: Swim (Moderate easy)

Timing:
Nil

Distance: 2km
Feeling: Whole body damn tired! Not from today sets...

SUMMARY OF WEEK 3

Swim: 3.5km
Run: 8m

Bike: Nil

Find that the swim are mainly descending sets and work around 3 different paces. Overall feel good about the swim.

1 weeks: Nationals
6 weeks: Sundown Marathon
C Cube

Training 2009: Week 2

060409 1800hr - Swim
Workout: Swim Sets
Description:
Warm Up
2x100m: IM (Back, Free, Breast, Free)
400m
4x50m (20s RI)

Main Set
Part 1: 3x200m (negative splits, 2nd 100m faster, 30s RI)
Part 2: 6x100m
Part 3: 12x50m (3 aerobic + 1 fast)

Cool Down
200m: Free
200m: Any choice

Timing:
Part 2: 2'20 including rest
Part 3: 1'20 including rest

Distance: 3km
Feeling: Descending set, only feel relax at part 3.

080409 1800hr - Swim
Workout: Race Simulation sets + Transition
Description:
Warm Up
2x100m: IM (Back, Free, Breast, Free)
400m
4x50m (20s RI)

Main Set
50m: All out (Swim start)
200m: Faster than T Pace (Turning around Buoy)
2x100m: T Pace (Straight length)
2x50m: Faster than T Pace (Turning around 2nd Buoy)
3x150: T Pace (Straight length, back to Transition)
(2 Sets of above)

Transition
200m: Sight 2 times for 50m
Run till last fountain: Moderate Pace

Timing:
50m: 1'20
200m: 4'30
2x100m: 2'30
2x50m: 1'40
3x150m: 3'30
(all including rest)

Distance: 2.8km
Feeling: Main set is to simulate race day. Rest time is integrated together with the sets timing, making it a nice rewarding/torturing system.

100409 0800hr - Run
Workout: Long Run
Description:
Home to Bedok Reservoir via sundown route.
Timing:
1hr 30mins
Distance: Approx 16km
Feeling: No strength when reached Springfield area.

SUMMARY OF WEEK 2

Swim: 5.8km
Run: 16m

Bike: Nil

Find that the swim are mainly descending sets and work around 3 different paces. Overall feel good about the swim.

2 weeks: Nationals
7 weeks: Sundown Marathon
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