So much happened this week it is hard to imagine that only 7 days has gone by since the last entry. Firstly and most importantly, Singapore celebrated it's 47th Birthday this week on Thursday. Happy Singapore National Day. There were celebrations around Marina Bay on Thursday night, but I decided to stay home and drink red wine. But I am getting ahead of myself.
This week was week 2 of the 5 week program set out in August Edition of Triathlete and put together by Lance Watson.
Monday, thankfully, was a rest day. I took it totally easy and did a Tango lesson in the evening. This is a really good session for building strength, stability and flexibility in the ankles.
Tuesday the week started proper: Started the day with a swim session that included a 500 m warm up, followed by a set of 15 x 100 m on 2 minutes 20 sec. At this rest I was able to keep almost all of the reps under 2 minutes, the pace for which I am realistically aiming. 200 m warm down completed the set. I hopped on the bike and finished the commute to work.
Wednesday: easy ride to work. On the way home I stopped off for a track session at Queenstown running track. As this was the eve of Singapore National Day, I had the track pretty much to myself. I started the session with 3.2 km warm up and then got into the session. 12 x 400 m at 4 min 10 sec/km pace with 50 m walk, 150 m jog recovery. This was followed by a series of 8 x 200 m at 3 minutes 20 sec/km pace. This was a great session, as my whole body gave out after the 5th rep and I staggered through reps 6 to 8. Feeling utterly exhausted I set off on my bike to town to pick up my younger daughter Sophie who was attending a maths tutorial.
Thursday: Singapore National Day. This is a national holiday in Singapore. I did not train, although the program called for an hour bike and a 20 minute easy run. I elected to play an hour of squash and an hour of tennis during the afternoon. In that way I got some movement in and worked in a little family time, essential for my overall well being!
Friday, Back in the pool at my favourite "Buona Vista Swimming Complex". 400 m warm up followed by a set of 16 x 50 m all under 57 seconds, starting on 1min 15 sec with an average of 54 sec.
This was followed by 12 x 50 m with 25 m sprint and 25 m easy and 30 sec rest. I skipped the warm down and jumped on the bike to get to the office.
Saturday: Up early and out on the bike. 30 minutes ride out to East Coast and then 5 x 8 km at ~31 km/h with 5 minutes rest in between. I finished up at the Department of Physical Education Sports Field where I transitioned into 2 x 3200 m (2 x 2 miles). I rode home very slowly, I found the second 2 Mile rep very taxing, however the average speed was on target for 50 min 10 km, which again is on my personal pace target.
Sunday was an easier day with a 1900 m swim set in the morning and a 16 km LSD run in the evening.
I slept fitfully Sunday night, but very happy that over the past 2 weeks I have kept essentially to the training plan set out by Lance Watson, I have really picked up the pace and distance trained and I am not injured though I feel that I have trained close to the level I currently have the condition to manage. The bonus is, I can look forward to the prospect of an easier week ahead.
This week was week 2 of the 5 week program set out in August Edition of Triathlete and put together by Lance Watson.
Monday, thankfully, was a rest day. I took it totally easy and did a Tango lesson in the evening. This is a really good session for building strength, stability and flexibility in the ankles.
Tuesday the week started proper: Started the day with a swim session that included a 500 m warm up, followed by a set of 15 x 100 m on 2 minutes 20 sec. At this rest I was able to keep almost all of the reps under 2 minutes, the pace for which I am realistically aiming. 200 m warm down completed the set. I hopped on the bike and finished the commute to work.
Wednesday: easy ride to work. On the way home I stopped off for a track session at Queenstown running track. As this was the eve of Singapore National Day, I had the track pretty much to myself. I started the session with 3.2 km warm up and then got into the session. 12 x 400 m at 4 min 10 sec/km pace with 50 m walk, 150 m jog recovery. This was followed by a series of 8 x 200 m at 3 minutes 20 sec/km pace. This was a great session, as my whole body gave out after the 5th rep and I staggered through reps 6 to 8. Feeling utterly exhausted I set off on my bike to town to pick up my younger daughter Sophie who was attending a maths tutorial.
Thursday: Singapore National Day. This is a national holiday in Singapore. I did not train, although the program called for an hour bike and a 20 minute easy run. I elected to play an hour of squash and an hour of tennis during the afternoon. In that way I got some movement in and worked in a little family time, essential for my overall well being!
Friday, Back in the pool at my favourite "Buona Vista Swimming Complex". 400 m warm up followed by a set of 16 x 50 m all under 57 seconds, starting on 1min 15 sec with an average of 54 sec.
This was followed by 12 x 50 m with 25 m sprint and 25 m easy and 30 sec rest. I skipped the warm down and jumped on the bike to get to the office.
Saturday: Up early and out on the bike. 30 minutes ride out to East Coast and then 5 x 8 km at ~31 km/h with 5 minutes rest in between. I finished up at the Department of Physical Education Sports Field where I transitioned into 2 x 3200 m (2 x 2 miles). I rode home very slowly, I found the second 2 Mile rep very taxing, however the average speed was on target for 50 min 10 km, which again is on my personal pace target.
Sunday was an easier day with a 1900 m swim set in the morning and a 16 km LSD run in the evening.
I slept fitfully Sunday night, but very happy that over the past 2 weeks I have kept essentially to the training plan set out by Lance Watson, I have really picked up the pace and distance trained and I am not injured though I feel that I have trained close to the level I currently have the condition to manage. The bonus is, I can look forward to the prospect of an easier week ahead.
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