Training 2009: Week 13

250609 1800hr - Run
Workout: Run Interval
Description:
Warm Up
10mins: Bare foot jog on field
Dynamic and Static Statics
Drills

Main set
4x 1000m (RI: 200m walk)
Pace: 1'50 per lap

Cool Down
Walk 2 rounds

Timing:
On target timing
Distance: 6.4km
Feeling: Very happy that im able to complete the session without pain. Guess im recovering from the ITB injury. Will slowly pick up on the mileage

260609 1700hr - Swim
Workout: Swim Interval
Description:
Warm Up
400m: Choice of stroke ( Free and Breast alternate)
400m: 15m explosive & last 5m explosive.

Drills (100m each: 25m drills, 25m easy)
Front Sculling
Mid Sculling
Front Sculling, head up
Mid Sculling, head up
Single-hand Sculling
Easy Swim

Main Set
4x 100m: Swim at PAT +10s
4x 100m: Swim at PAT + 5s
4x 100m: Swim at PAT
(2'30 Set, PAT is 2'10)
100m: Easy

Speed Set
6x 50m (1'10 set)

Warm Down
100m: Easy

Timing:
Hold all sets
Finish workout in 1hr 40mins
Distance: 3.1km
Feeling: First time doing a swim workout ALONE! Super mental for lazy person like me. Was glad that i managed to finish the sets. Felt that i should try to shorten my stroke and increase the turnover.

260609 2000hr - Bike
Workout: Easy Bike
Description:
Ubi - Coastal - Tampines
Focus: Maintaining cadence at 90+
Avg Speed:
24km/h (overall trip)
Timing:
1hr 10mins
Distance: 28km
Feeling: Felt tired on the quads, saddle a pain in the ass, palm sore as my weight is more forward. Focus was to maintain at the ideal cadence, getting use to spinning before i go back to BCR.

270609 0830hr - Bike
Workout: Easy Bike + Run
Description:
2 laps Coastal
Focus: Maintain Cadence 90+
Avg Speed: 27km/hr (overall trip)
Timing: Bike: 1hr 29mins
Distance: 40km
Feeling: Slowly gaining back my mileage and work abit on the run. Still tired from the bike and swim from yesterday. Really tired me out! Bike is still slow, cant hit race pace. But main focus is complete 90km bike for Desaru.

SUMMARY OF WEEK 12

Swim: 3.1km
Run: 7++km

Bike: 68km

Finally can kick start my training for Desaru. Abit too late, but will do what i can. Will stop work again and pay full time attention to training. Focus is mainly bike and run. ill do more Brick session on weekdays and Long Bike session on weekend.

5 Weeks to Desaru
C Cube

Carbon OEM Bike: Building in progress

8 June: Auction for frame, fork and seat clamp ended
10 June: Payment made, via paypal. Alot cheaper than whats stated in eBay
15 June: Frame, fork and seat clamp arrived!!! - Seat Clamp does not goes well with the frame...
15 June: Most of the groupset installed on the bike except front de, front brake caliper
15 June: Bought a Ritchey WCS headset from eBay
16 June: Ritchey WCS headset shipped, need to wait 3-5 days
16 June: Changed and fixed the Mavic Ksyrium SL wheels on bike

17 June: Still waiting for headset
-Need-To-Do list

1. Buy shim,
2. Spray front de clamp black,
3. Cut fork steerer and cable housing

22 June: Headset finally arrived!

24 June: Decided to send the bike to be setup.
Damn, the whole setup cost me $66!! F$%^ expensive... Will ask them for the breakdown.
-Total tasks done:

1. Cut Steerer Tube
2. Install Fork Race
3. Install Chain
4. Install Cables and Housing
5. Tuning
6. Wrap Bar Tape

I don't think it worth $50!!!

My First Carbon Bike!

Happy Bike Owner
C Cube

Training 2009: Week 12

150609 1800hr - Swim
Workout: Easy Swim
Description:
Warm Up
100m: Kick
100m: Bil Swim

Main set
2000m: Easy Swim
Mentally breakdown into 500m,
every 300m swim bilateral

Cool Down
200m: Kick

Timing:
Nil

Distance: 2.4km
Feeling: Easy swim, pretty mentally torturing for me.

160609 1800hr - Run
Workout: Easy Run
Description:
1 Round Bedok Reservoir.

Timing:
Nil
Distance: Nil
Feeling: ITB and knee area starts to tighten and acute pain was felt after 3km. Walk and run back to pool

170609 1800hr - Swim
Workout: Swim Interval
Description:
Warm Up (800m)
800m: Choice of Stroke (Did 300m Freestyle follow by 100m breast stroke x2)

Drills (900m)
100m: Single arm, 6 kick 1 stroke
100m: Side kick
100m: Front Scull
100m: Mid Scull
100m: Side Scull
100m: Back Scull
100m: Easy Swim
200m: Lung Buster (ever 50m, increase stroke per breath from 2-5)

Main Set (1600m)
4x 400m (RI: 30s)
1st 100m: Fist, Bilateral
2nd 100m: Swim at PAT
3rd 100m: Swim at P400
4th 100m: Swim at PAT

Warm Down
100m: Easy Swim

Timing:
8'55, 9'05, 9'15, 9'25

Distance: 3.4km
Feeling: Arm breaking.. Cant managed to hold the main set. Felt tired for the whole swim, arms are sore from the start. Maybe is the Monday swim, or maybe I'm just slacking too much at home.

180609 1800hr - Run
Workout: Easy Jog, Recovery
Description:
15min jog on field, bare foot
5 x 200m at pool
100m: Kick
100m: Run

Timing: Nil
Distance: Nil
Feeling: Was surprise that i have not pain during the run. Maybe my daily icing is working. But will not move on to hard running yet.

SUMMARY OF WEEK 12

Swim: 4.6km
Run: 3km

Bike: Nil

Still injured, and without bike. Nothing much i can do in my current state. Will kick start with bike training once i have my bike. Intend to bike every morning, just do drills at coastal. As for run, i will start off by running 10min per day and increase it slowly to 5km (30mins)

6 Weeks to Desaru
C Cube

Training 2009: Week 10 and 11

080609 1800hr - Swim
Workout: Easy Swim
Description:
Warm Up
200m: Kick and Pull
200m: Sculling, Mid and High
100m: Easy Swim

Main set
3x 500m (RI 1min 30s)

Cool Down
100m

Timing:
all 3 sets 10'55+

Distance: 2.1km
Feeling: Easy swim, as there is no structured sets by Coach. First training day after Sundown.

100609 1800hr - Swim
Workout: Swim interval
Description:
Warm Up
8x 100m, RO 20s

Drills
100m: Sculling 25m, heads up. 25m easy
100m: Sculling single arm, heads up. 25m easy
100m: Sculling 25m, heads up, with press. 25m easy
100m: Sculling single arm, heads up with press. 25m easy
100m: Polo swim
100m: Easy swim

Main Set (part 1)
3x 100m: 2'10
3x 100m: 2'05
3x 100m: 2'00
2'20 set, RI is the remaining time
100m: Easy Swim

4x 50: Lung Buster. 50m easy swim, 50m bilateral (3 stroke), 50m easy, 50m bilateral (5 stroke)

Main Set (part 2)
4x 100m: 1'55,
2'55 set, RI is remaining time

2x 50m: Sprint 25m, 25m easy

Cool Down
100m: Easy Swim

Timing:
Main set part 2 didnt meet, 2:10 for most sets

Distance: 3.3km
Feeling:
3x100m set: im doing at 2min pace which is Ben and Yan Ling. My pace is 2'10, hence pretty tough for me to catch up with this set, especially the last set.

4x 100m: No need to say, 1'55. Imaginary figure for me now. Some more after more than 2km of swim, its a timing beyond my capabilities. Even Ben also doing more than 2mins for this set.
Tired day!

280509 1700hr - Run
Workout: Recovering
Description:
Warm Up
WALK 1 round reservoir

Dynamic Stretches and Warmup

Timing:
Nil
Distance: 4km
Feeling: Still haven recover from the ITB strain. Hopefully i will be back next week.

SUMMARY OF WEEK 10 & 11

Swim: 5.4km
Run: 4km

Bike: Nil
Cant train my lower body due to injury. Time is running up for my training for Desaru.. Will visit Doctor this week

7 Weeks to Desaru
C Cube

Im injured!!!

4'04 for Sundown had painted a rosy picture in my racing log book. But i had paid a price for it. Now down with Illiotibial Band Syndrome. Had been missing for run for the past 1 week plus. Recently tried to run a easy reservoir, guess what less than 3km, I'm down...

2nd injury i suffered, at least not from training but still its not a glorious thing to boost about.. First one i had is a minor Shin Splint. Due to getting a wrong shoe and sudden increase of mileage within 1 week. A few causes of ITB syndrome, up and down hull running, inadequate warm up and cool down, also not enough base training. All linked to recent Sundown Marathon.

Currently trying to recuperate from this injury while working on my next bike project. Hope i can enter back into the scene next week. Starting off with simple run and bike. Less than 2 months for the Desaru. Really don't think i can do well for it, or maybe another injury escalating from this.

Will be planning to go to the Chinese Doctor whom Grace and Ben recommended. Seems like he is pretty good with sports injury. Run training later, most probably sitting by the side watching them...


The Fallen, Fell once again
C Cube