6x TB Hills. Tonight we tackled the steep end near the carpark, plus the usual loop.
1- 9:05min
2- 9:14
3- 9:28
4- 10:05
5- 9:55
6- 10:06
Died....
Tuesday, September 8, 2009
Monday, September 7, 2009
Bluff Swim
Coach said tonight would be easy swim (cos of Tri-factor race on Sunday), and we would get long rest in between sprints. Bluff! Hardly easy, and little rest!
After the drills....
8x 50m sprints (interspersed with drills like sight a few times, or heads-up swim):
58/ 1:01/ 1:02/ 1:08/ 1:06/ 1:02/ 1:01/ 1:05
3x 400m:
10:02/ 9:49/ 9:46
Medly of strokes.
Last sprint: 58sec
After the drills....
8x 50m sprints (interspersed with drills like sight a few times, or heads-up swim):
58/ 1:01/ 1:02/ 1:08/ 1:06/ 1:02/ 1:01/ 1:05
3x 400m:
10:02/ 9:49/ 9:46
Medly of strokes.
Last sprint: 58sec
Sunday, September 6, 2009
Unfriendly Skies
Woke up to heavy rain. Wondered if sea swim was still on. Drove over nonetheless. True enough, the skies cleared up for our swim. The sea always felt 'cleaner' after the rain. We had a smaller swim course today because the safety patrol boat didn't show up.
Warmup - 2x 200m
Sets - 3x 300m x2
Then we did some simulation of beach start.
And the rain resumed.... Ditched the running plans and went for breakfast with some of the folks.
Warmup - 2x 200m
Sets - 3x 300m x2
Then we did some simulation of beach start.
And the rain resumed.... Ditched the running plans and went for breakfast with some of the folks.
Saturday, September 5, 2009
Mandai Loops
Had a good long ride today. Rode from home to meet up with the guys at Mandai Shell. Managed to complete 4 loops, each going to Seletar Rsvr. 124km in total.
Home - Mandai Shell - 10km
Shell - Seletar - Shell - 26km x4
Shell - Home - 10km
The 7-11 @ Shell was opened today. Did not realise that it (and the toilet) closed on Sundays. No wonder I never got to use the facilities. So it served a good pitstop point today.
Home - Mandai Shell - 10km
Shell - Seletar - Shell - 26km x4
Shell - Home - 10km
The 7-11 @ Shell was opened today. Did not realise that it (and the toilet) closed on Sundays. No wonder I never got to use the facilities. So it served a good pitstop point today.
Thursday, September 3, 2009
Tired run
Legs were still heavy and draggy. Took forever to run the distance (Portsdown-MOE route). Walked, strolled, ran, whatever.... 14km felt like 20km.
Wednesday, September 2, 2009
Wobbly BT
Tired from yesterday's run. BT felt like a real climb today. :( In the end, managed a 4-5-3 set, 18kg. Uh.. ?? Gone case....
S-
1- 2:21/ 1:58 (first set already so slow, bad omen)
2- 2:33/ 2:09
3- 2:45/ 2:19
4- 2:50/ 7:15
R-
1- 5:06/ 4:00
2- 4:37/ 3:44
3- 4:35/ 4:09
4- 4:47/ 4:01
5- 5:20/ 9:04 (gone gone....)
JF-
1- 5:09/ 3:48
2- 5:14/ 3:30
3- 5:07/ 16:42
S-
1- 2:21/ 1:58 (first set already so slow, bad omen)
2- 2:33/ 2:09
3- 2:45/ 2:19
4- 2:50/ 7:15
R-
1- 5:06/ 4:00
2- 4:37/ 3:44
3- 4:35/ 4:09
4- 4:47/ 4:01
5- 5:20/ 9:04 (gone gone....)
JF-
1- 5:09/ 3:48
2- 5:14/ 3:30
3- 5:07/ 16:42
Tuesday, September 1, 2009
MF Loop PB
Had a superb run at MF Loop tonight, largely due to the perfectly cool weather and low humidity. It made all the difference and the run enjoyable. Target was 1h or 6 rounds. I managed 7 rounds, slightly past an hour.
1- 4:10/ 4:57min (9:07)
2- 4:26/ 5:08 (9:34)
3- 4:18/ 4:59 (9:17)
4- 4:18/ 4:51 (9:09)
5- 4:13/ 4:46 (8:59)
6- 4:12/ 4:46 (8:58)
7- 4:15/ 4:39 (8:54)
Total - 1:04hr
Wow! Loved the consistency. Never had such consistent timing before. Normally the ups were much long at 4:20 - 4:30 plus range, and the downs were 5:30.
1- 4:10/ 4:57min (9:07)
2- 4:26/ 5:08 (9:34)
3- 4:18/ 4:59 (9:17)
4- 4:18/ 4:51 (9:09)
5- 4:13/ 4:46 (8:59)
6- 4:12/ 4:46 (8:58)
7- 4:15/ 4:39 (8:54)
Total - 1:04hr
Wow! Loved the consistency. Never had such consistent timing before. Normally the ups were much long at 4:20 - 4:30 plus range, and the downs were 5:30.
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