The weather today in Singapore was mild and a little overcast. A perfect day to get some extra distance in. I woke up with the intention of getting in a few km on the bike and a swim.
Things are a little hectic at work so to keep my energy up in the morning I decided to skip the swim before work and schedule in a session during lunch time.
I woke this morning quite early. My wife bought a flu back with her from the UK last week so I have had some disrupted sleep and this morning I was up well before 5:00 am. I did some stretches and had a cup of coffee. For breakfast I ate sausage and 2 eggs scrambled.
I rode to work, just letting my legs tick over nice and smooth and started working on September budgeting process.
I finished up around noon and headed over to Buona Vista pool where I set out to do a 1 km time trial. The aim was to go out easy for the first 200 m, concentrating on bilateral breathing and really reaching as far forward as possible upon entry. My goal is of course to get the 1 km under 20 minutes. The first 400 m felt really fine and I was well on time. By 600 m however I was starting to get really ragged. At the 800 m mark I pulled the pin. 16 min 30 sec. My form was shot and my pace had dropped right off. I knew that I had dropped off the pace. I was disappointed, but by the same token, this is an improvement in pace. I just need to keep my form for longer. I finished the last 200 m in 4 minutes after a 90 sec rest. My 20 min 1 km will come soon.
Back to work, after a lunch of chicken and stir fried vegetables with half a bowl of rice.
More budget planning.
Then rode home. I got a break with the lights and got up to 54 km/hour coming down off Kent Ridge. Rode the rest of the way home quick and smooth averaging around 34 km/hr.
I finished the night with a light supper of cheese, pate and biscuits and desert of yogurt an honey.
Total distance covered in training today:
1 km swim;
17.5 km bike.
Things are a little hectic at work so to keep my energy up in the morning I decided to skip the swim before work and schedule in a session during lunch time.
I woke this morning quite early. My wife bought a flu back with her from the UK last week so I have had some disrupted sleep and this morning I was up well before 5:00 am. I did some stretches and had a cup of coffee. For breakfast I ate sausage and 2 eggs scrambled.
I rode to work, just letting my legs tick over nice and smooth and started working on September budgeting process.
I finished up around noon and headed over to Buona Vista pool where I set out to do a 1 km time trial. The aim was to go out easy for the first 200 m, concentrating on bilateral breathing and really reaching as far forward as possible upon entry. My goal is of course to get the 1 km under 20 minutes. The first 400 m felt really fine and I was well on time. By 600 m however I was starting to get really ragged. At the 800 m mark I pulled the pin. 16 min 30 sec. My form was shot and my pace had dropped right off. I knew that I had dropped off the pace. I was disappointed, but by the same token, this is an improvement in pace. I just need to keep my form for longer. I finished the last 200 m in 4 minutes after a 90 sec rest. My 20 min 1 km will come soon.
Back to work, after a lunch of chicken and stir fried vegetables with half a bowl of rice.
More budget planning.
Then rode home. I got a break with the lights and got up to 54 km/hour coming down off Kent Ridge. Rode the rest of the way home quick and smooth averaging around 34 km/hr.
I finished the night with a light supper of cheese, pate and biscuits and desert of yogurt an honey.
Total distance covered in training today:
1 km swim;
17.5 km bike.
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