Easy Swim

Easy swim, no run, tapering. Oh gosh, it was harder to swim slower than normal. I tried to practise the gliding... not successful. Somehow used more strength to slow down than the usual 'cadence'/ stroke cycle.

20 laps slowly. 28min. Did another 200m with Alber. Supposed to draft easily, but lagged so far back. He said he had to try and stay stationary for me to catch up! Grrr.... But ya, my slowest 2x 100m thus far, and I already felt tired. Oops.

We soaked in the jacuzzi for a while. Lazily, waiting for the runners to return. Ouch, hot water! The jets sprayed relentlessly. Flabby parts were pinpointed, exactly! Cos they felt different from when the jets hit the muscles! Eeeeks!

Last Track Session

Did an easy warm up loop. Tried my Mizuno race shoes for the warm up. I could not remember the last time I wore the shoes for a race, and they felt uhmmm unfamiliar. Oh dear. In the end, I switched back to my trusty Asics for the workout.

15 sets of 400m - 10x easy, 5x moderate, 30sec rest interval. The only problem was I think I did everything @moderate!

"Easy"
1- 1:58min
2- 1:50
3- 1:48
4- 1:51
5- 1:48
6- 1:50
7- 1:53
8- 1:52
9- 1:54
10- 1:56
11- 1:57 (??? unknowingly did an extra set?)

"Moderate" (no difference in time! but certainly increased effort to maintain)
1- 1:49
2- 1:50
3- 1:49
4- 1:46
5- 1:42

Tonight was the last session we had with Shem. It had been a fun group training that happened quite randomly. Will miss it. Awww.....

Telok Blangah Hill Intervals

Late, and therefore did not join MF group at stadium. Wise decision it turned out. Sluggish. Could barely complete the warmup jog to TB hills. Heavy legs. Alber had to wait, several times.

Stretched and rubbed and hammered for so long before starting the first set. Idea was to do the usual loop - start/end at the higher carpark. Think it was about 800m? Should be less than 1km.

6 sets/ 2min rest interval:
1- 3:58min
2- 4:11 (??? died obviously)
3- 4:00
4- 3:45
5- 3:52
6- 4:01

Ok, bad day. Time to go home.

Need more Glide

Since this weekend was a major race day for many of us, Coach went 'lenient' on us. After some quick basic drills, it was time for some long-dist swim.

500m - 11:30min
8x 100m (supposedly sprints.....)
1- 2:15
2- 2:15
3- 2:20
4- 2:16
5- 2:18
6- 2:15
7- 2:20
8- 2:21
500m (but did not complete. Coach pulled me aside midway to observe other swimmers, and said to glide more.)
300m - 10:31min

More dills, in pairs.

Very sleepy.....

Sea-Run Brick

YF Sea swim today.

1- 1x big, 1x small loop - 12min
2- 2x big, 1x small - 20min
3- 2x big - 18min

I brought my bike to ECP wanting to test the adjustments. But Coastal Rd was closed for the time trials. Anyway, a group of Fish decided to run, so Alber and I joined in. It was a good run, for 1hr. Ran from F2 to NSRCC pavilion (20min), and back (20min), and to the lagoon and back (20min). Counted cadence, realised it was possible to keep at 90ish/min. Decent.

Had lunch with the group after the training. Ran errands for the entire afternoon. How tiring.... *Yawn*

MR Easy Run

Lazy Saturday morning, lazy MR run. Glad I went late and missed the rain and the crowds. There was an opening ceremony of the new MR facilities by DPM Teo.

There was no sun, but high humidity. Did the usual 10km route with Alber, both deliberately at an easy pace, but my breathing was all off. We were under the canopy, but the thick heavy air still penetrated. I thought about trail running vs road. I was so acquainted with road running recently that my rhythm was in disarray this morning. Trail runs are like sea swims. Beyond our 'base pace', one's pace and cadence were dictated by the rocks and waves, rather than purely within our control.

The new MR facilities were decent and nice, except for the showers. Both the Ladies and Gents had 2 sets of showers - outdoors and indoors. The outdoor shower jets were cool and playful. But the indoor ones were very badly designed. The shower heads were fanciful and totally unfunctional. The water sprayed at everything, but me. I had to tiptoe, and still unable to wash properly. The spray angle was too high and diffused. Why spend money to install fanciful showers, when simple, no-frills but powerful jets work much better??

Swim Drills

Did my own drills today, for sheer boredom of having to do laps non-stop.... (200 + 100) x3 sets, with 30sec rest interval between every 200 & 100.

200- 5:15/ 30sec
100- 2:29/ 30sec
200- 5:18/ "
100- 2:28/ "
200- 5:19/ "
100- 2:29/ "
200- 5:24/ "
100- 2:33/ "
200- 5:29/ "
100- 2:25/ "
Total: 1500m/ ~39+min