Bukit Jalil, 30/1/08
Coach Peh + Azwar, Simon, Jasmine, Michelle, Christopher, Anwar, Jeffrey
Warm-up
3 x 100m
Drills
1 x 100 each (fist, scull, touch shoulder, KOS 1 stroke)
1 x 100 normal
Main Set
6 x 300m
1 x 100m hard
1 x 100m easy
1 x 100m hard
Cool-down
1 x 100m
TOTAL 2,900m
Drills definitely helped my technique.
Stroke Problems -
Must ensure hands push water backwards at end of pull, not slice through.
Seems like my recovery is too slow/relaxed.
Recovering hand entry is curved - keep straight and reach forward.
I did 25m focusing on a faster recovery & hand entry - this felt better, & faster.
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Thursday, January 31, 2008
Thursday, January 24, 2008
Swim Lesson #24
Bukit Jalil 23/1/08
Coach Peh + Jasmine, Siok Bee, Michelle, Simon, Christopher
Warm Up
3 x 100m
Drills
1 x 100m KOS/roll drill
1 x 100m touch shoulder drill
Main Set
3 x 300m [7min]
2 x 400m [9min]
1 x 600m [<14min]
Cool-down - 100m
TOTAL 2,900m
Main set times were about 1min down on PB's for all distances but I was taking it easy. Drill helped improve stroke - need to do more.
Coach Peh + Jasmine, Siok Bee, Michelle, Simon, Christopher
Warm Up
3 x 100m
Drills
1 x 100m KOS/roll drill
1 x 100m touch shoulder drill
Main Set
3 x 300m [7min]
2 x 400m [9min]
1 x 600m [<14min]
Cool-down - 100m
TOTAL 2,900m
Main set times were about 1min down on PB's for all distances but I was taking it easy. Drill helped improve stroke - need to do more.
Monday, January 14, 2008
A Bridge Too Far
Recent happenings....
On Saturday I took delivery of my new toy - a Finis Tempo Trainer. It beeps at intervals according to your desired swim stroke rate / run stride rate or cycling cadence (i.e. small intervals 0.2s - 2s) or for lap times (1-10 mins). Apparently its a good training tool for swimming. You can clip it to your trunks or tuck it under a swim cap and use it to stick to a pre-planned stroke rate or pace.
Went out for a lovely Thai meal with Jackie in the evening at the Basil Leaf restaurant on Jalan Damai. You can't beat a good Thai spicy beef salad!
Off to bed at a reasonable time and up again a little after 5am for a (planned) 25km run. However, as predicted during a chat with a fellow runner at the halfway point, the seemingly magnetic lure of the car-park meant that it ended up being only 20.7km.
I maintained a good pace for the first 10km and started the second half with an extra "Petronas loop". I struggled a bit on the way back but my legs came back to life and I finished at an average pace of 6:18/km, my best yet since my training restarted about 13 weeks ago. BTW in that time I've run 344km - 26km per week - compared to 17km a week average last year.
Back at home I spent some time with adorable innocent 6-year old son Lucas, who chose that morning to ask - "Daddy? Is motherfu**er a bad word?"
After "Is mother..." I wondered what he was going to ask (he usually says "Mummy") but didn't think for a second what would actually come next! I'm not automatically blaming the influence of his mates for this but I am as sure as I can be that his knowledge of language like that has not been garnered from his family or within the walls of his home, and I do have my doubts about how some of his friend's parents control their kids exposure to violent games and movies, bad language etc...
Lucas and I then headed off to Bangsar Shopping Centre for a couple of Scalextric races (both of which I lost) and an Oreo McFlurry (highlight of the day!) before heading off back into town by LRT to catch the final stage of Jelajah Malaysia.
It was nice to see a successful small breakaway group in a criterium - it's so much more interesting than a big bunch procession.
Then home - Man U v Geordies - pizza - bed!
On Saturday I took delivery of my new toy - a Finis Tempo Trainer. It beeps at intervals according to your desired swim stroke rate / run stride rate or cycling cadence (i.e. small intervals 0.2s - 2s) or for lap times (1-10 mins). Apparently its a good training tool for swimming. You can clip it to your trunks or tuck it under a swim cap and use it to stick to a pre-planned stroke rate or pace.
Went out for a lovely Thai meal with Jackie in the evening at the Basil Leaf restaurant on Jalan Damai. You can't beat a good Thai spicy beef salad!
Off to bed at a reasonable time and up again a little after 5am for a (planned) 25km run. However, as predicted during a chat with a fellow runner at the halfway point, the seemingly magnetic lure of the car-park meant that it ended up being only 20.7km.
I maintained a good pace for the first 10km and started the second half with an extra "Petronas loop". I struggled a bit on the way back but my legs came back to life and I finished at an average pace of 6:18/km, my best yet since my training restarted about 13 weeks ago. BTW in that time I've run 344km - 26km per week - compared to 17km a week average last year.
Back at home I spent some time with adorable innocent 6-year old son Lucas, who chose that morning to ask - "Daddy? Is motherfu**er a bad word?"
After "Is mother..." I wondered what he was going to ask (he usually says "Mummy") but didn't think for a second what would actually come next! I'm not automatically blaming the influence of his mates for this but I am as sure as I can be that his knowledge of language like that has not been garnered from his family or within the walls of his home, and I do have my doubts about how some of his friend's parents control their kids exposure to violent games and movies, bad language etc...
Lucas and I then headed off to Bangsar Shopping Centre for a couple of Scalextric races (both of which I lost) and an Oreo McFlurry (highlight of the day!) before heading off back into town by LRT to catch the final stage of Jelajah Malaysia.
It was nice to see a successful small breakaway group in a criterium - it's so much more interesting than a big bunch procession.
Then home - Man U v Geordies - pizza - bed!
Thursday, January 10, 2008
Swim Lesson #22 - Long but Slow
9/1/08 Bukit Jalil
Coach Peh + Azwar, Jeffrey, Christopher, Michelle, Simon
10 x 100 warm up = 1,000m
2 x (6 x 100m 10s rest - 1min rest - 1 x 600m) = 2,400m
3 x 100m with 10s rest - 1min rest - 1 x 300m = 600m
Cool-down 100m
TOTAL 4,100m - another world record! surely this will never be beaten!
Felt slow tonight. 600's took almost 13mins. Warm-up 100's were a little under 2:00.
Hopefully a blip in my learning curve.
Coach Peh + Azwar, Jeffrey, Christopher, Michelle, Simon
10 x 100 warm up = 1,000m
2 x (6 x 100m 10s rest - 1min rest - 1 x 600m) = 2,400m
3 x 100m with 10s rest - 1min rest - 1 x 300m = 600m
Cool-down 100m
TOTAL 4,100m - another world record! surely this will never be beaten!
Felt slow tonight. 600's took almost 13mins. Warm-up 100's were a little under 2:00.
Hopefully a blip in my learning curve.
Wednesday, January 09, 2008
Bricks & Runs
My plans are...
Tomorrow, Thursday 6.30am, Putrajaya Mosque - 50km-15km Bike Run
Sunday 6.00am, Bukit Aman car-park - to Petronas Hartamas (incl loop) then back to Lake Gardens and then the Sri Carcosa loop = 24km. Target for 20km = 2h05m.
See you there!
Tomorrow, Thursday 6.30am, Putrajaya Mosque - 50km-15km Bike Run
Sunday 6.00am, Bukit Aman car-park - to Petronas Hartamas (incl loop) then back to Lake Gardens and then the Sri Carcosa loop = 24km. Target for 20km = 2h05m.
See you there!
Wednesday, January 02, 2008
Swim Lesson #21
2/1/08 @ Bukit Jalil.
Coach Peh + Azwar, Simon, Michelle
Warm-up 5 x 100m
2 x 100m KOS drill
5 x 100m
4 x 200m (new PB = 3:49)
3 x 300m
2 x 400m
Cool-down 1 x 100m
TOTAL 3,800m NEW WORLD RECORD!
Rotation not so good tonight. I tired badly towards the end and was doing 300's in 6m30s-ish and 400's in not much under 9mins. Heartburn caused by juice n choc on the way to the pool didn't help!
Coach Peh + Azwar, Simon, Michelle
Warm-up 5 x 100m
2 x 100m KOS drill
5 x 100m
4 x 200m (new PB = 3:49)
3 x 300m
2 x 400m
Cool-down 1 x 100m
TOTAL 3,800m NEW WORLD RECORD!
Rotation not so good tonight. I tired badly towards the end and was doing 300's in 6m30s-ish and 400's in not much under 9mins. Heartburn caused by juice n choc on the way to the pool didn't help!
Monkey Business
I'd like to say I started the New Year with a bang, but it was more a kind of rubber-rolling-on tarmac-kind-of-sound, with a fizz(*) and the unmistakable grinding-spinning sound of a PU-foam sandwich in carbon bread (**).
Indeed, at 6.40am I headed off for a spin around the strange town of Putrajaya with Shazly, Stupe, Bacin, Azwar, Adzim & Puzi. The pace was a little too high for me so, wanting to save myself for a 10k run afterwards, I ducked-out after 50km and promptly became rather lost in my efforts to cycle as directly as possible back towards the Mosque start-point.
It was a great ride. I particularly enjoyed my 5km solo time trial @ 35-40kph when I was trying to catch the others, who'd put 500m into me on an earlier incline. I managed to catch Stupe but didn't quite get to the rest, before we stopped at the Plaza Tol u-turn.
I came close to running for 15minutes and doing a u-turn but I willed myself to go-ahead with my plan and do 10km. It actually ended up being 9.5km in a little under an hour.
* - Azwar punctured after 10km
** - Adzim's Zipp disc wheel
Indeed, at 6.40am I headed off for a spin around the strange town of Putrajaya with Shazly, Stupe, Bacin, Azwar, Adzim & Puzi. The pace was a little too high for me so, wanting to save myself for a 10k run afterwards, I ducked-out after 50km and promptly became rather lost in my efforts to cycle as directly as possible back towards the Mosque start-point.
It was a great ride. I particularly enjoyed my 5km solo time trial @ 35-40kph when I was trying to catch the others, who'd put 500m into me on an earlier incline. I managed to catch Stupe but didn't quite get to the rest, before we stopped at the Plaza Tol u-turn.I came close to running for 15minutes and doing a u-turn but I willed myself to go-ahead with my plan and do 10km. It actually ended up being 9.5km in a little under an hour.
* - Azwar punctured after 10km
** - Adzim's Zipp disc wheel
Saturday, December 29, 2007
New Years Training
Hooray - I've got 3 days off from Sunday! My plans are...
Sunday 30th @ 6-6.30am: 20km run, Bukit Aman-Hartamas
Monday 31st - not sure, but probably a morning ride, and a swim squeezed in somewhere
Tuesday 1st @6.30am: 100km-10km brick, Masjid Putrajaya
anyone care to join me?
Sunday 30th @ 6-6.30am: 20km run, Bukit Aman-Hartamas
Monday 31st - not sure, but probably a morning ride, and a swim squeezed in somewhere
Tuesday 1st @6.30am: 100km-10km brick, Masjid Putrajaya
anyone care to join me?
Monday, December 24, 2007
Yet another Sunday filled to the brim with activity - making the most of my 24hr escape from my company's work-every-hour-God-sends culture.
Run
I started a 20km run at 6.05am and appeared to be one of the first runners off, but as I approached Sri Hartamas I saw that there were a few early-risers ahead of me, including Shazly (with Stupe?), both of whom I didn't recognise at first in the dawn light.
On the way back I passed a procession of buddies still on their outward journey - Ray HKK, Ong Siok Bee, Shahrom, Jaja, Abu & Saiful, Ronnie pm1, Randy T, Simon X, Carmen. My HR was low (80% HR max) and I came home in 2:04:58 (33:01 - 33:10 - 26:41 - 32:07)....
- a whopping 11mins faster than 5 weeks ago - (35:17 - 34:45 - 30:24 - 36:06 = 2:16:32), with little difference in perceived effort...
My 3h20m target for 30km in January is looking more realistic now.
Aesops Fables
I chained Jackie to the kitchen, to ensure she'd get everything ready for our Xmas party on time, and Lucas & I headed off to The Actors Studio in Bangsar to catch the penultimate Aesops Fables puppet show by Jim West.
We also had the obligatory Scalextric races, one of which Lucas won by merit (my car was defective of course - otherwise I would surely have prevailed!)
After a trip home to pick up some wedding pressies I left behind in my mad dash to the puppet show, we headed back out, to Puchong, to attend...
Laily's wedding
My former secretary's big day was upon us. We had some makan and then attended the bersanding.
Big - Faizal, Laily n Me
Small - Lucas n Sarah
Back at home I went for a swim with the little fella and then settled down to watch Man U v Everton. I have a funny feeling that sly old veteran Giggs knew EXACTLY what he was doing with his little run inside the box with a few minutes left. What looked like a dead-end turned into a penalty which earned the old Devil 3-points.
And so to bed.
Run
I started a 20km run at 6.05am and appeared to be one of the first runners off, but as I approached Sri Hartamas I saw that there were a few early-risers ahead of me, including Shazly (with Stupe?), both of whom I didn't recognise at first in the dawn light.
On the way back I passed a procession of buddies still on their outward journey - Ray HKK, Ong Siok Bee, Shahrom, Jaja, Abu & Saiful, Ronnie pm1, Randy T, Simon X, Carmen. My HR was low (80% HR max) and I came home in 2:04:58 (33:01 - 33:10 - 26:41 - 32:07)....
- a whopping 11mins faster than 5 weeks ago - (35:17 - 34:45 - 30:24 - 36:06 = 2:16:32), with little difference in perceived effort...
My 3h20m target for 30km in January is looking more realistic now.
Aesops Fables
I chained Jackie to the kitchen, to ensure she'd get everything ready for our Xmas party on time, and Lucas & I headed off to The Actors Studio in Bangsar to catch the penultimate Aesops Fables puppet show by Jim West.
We also had the obligatory Scalextric races, one of which Lucas won by merit (my car was defective of course - otherwise I would surely have prevailed!)
After a trip home to pick up some wedding pressies I left behind in my mad dash to the puppet show, we headed back out, to Puchong, to attend...
Laily's wedding
My former secretary's big day was upon us. We had some makan and then attended the bersanding.
Big - Faizal, Laily n MeSmall - Lucas n Sarah
Back at home I went for a swim with the little fella and then settled down to watch Man U v Everton. I have a funny feeling that sly old veteran Giggs knew EXACTLY what he was doing with his little run inside the box with a few minutes left. What looked like a dead-end turned into a penalty which earned the old Devil 3-points.
And so to bed.
Wednesday, December 19, 2007
Swim Lesson #20
Bukit Jalil, 19/12/07
6.20-8.20pm
Coach Peh, Jasmine, Michelle, Christopher n me
9 x 100m warm -up [varied 1:54 with effort, to 2:01 easy] = 900m
2 x 100m 12KOS/rotate drills (alternate 25m drill 25m normal) = 200m
3 x 100m (25m drill-75m normal) -100m normal -100m normal, = 900m
100m-200m-200m-300m [6:05=PB by 1sec] = 800m
1 x 100m cool-down.
TOTAL 2,900m
This session included a 100m in 1:41 - a PB by 8 seconds at less than 100% and a 200m in 3:54, a new PB by over 6 secs.
NOTE: 12KOS/rotate drill = on side with arms by side, use kick to rotate body every 12 kicks for 25m, then 25 normal...repeat until 100m reached. Try to rotate using one full kick.
6.20-8.20pm
Coach Peh, Jasmine, Michelle, Christopher n me
9 x 100m warm -up [varied 1:54 with effort, to 2:01 easy] = 900m
2 x 100m 12KOS/rotate drills (alternate 25m drill 25m normal) = 200m
3 x 100m (25m drill-75m normal) -100m normal -100m normal, = 900m
100m-200m-200m-300m [6:05=PB by 1sec] = 800m
1 x 100m cool-down.
TOTAL 2,900m
This session included a 100m in 1:41 - a PB by 8 seconds at less than 100% and a 200m in 3:54, a new PB by over 6 secs.
NOTE: 12KOS/rotate drill = on side with arms by side, use kick to rotate body every 12 kicks for 25m, then 25 normal...repeat until 100m reached. Try to rotate using one full kick.
Wednesday, December 12, 2007
All Quiet
Not much to report recently. My end-of week training plan was disrupted by 2 punctures, but I still managed to go out with PCC on Sunday for a ride to Puncak Alam. Just 70km and I was home well before lunch. Jackie wasn't feeling great so I spent much of the day indoors doing some long overdue chores (building shelves, tidying cables, fixing Lucas' scooter). In the evening I went to KLCC pick up some shirts for work, then went home and watched Middlesborough beat Arsenal quite soundly.
My planned Monday and Tuesday a.m. runs were both lost to lie-in's, but I made up for it this morning with a 7.8km run around a short version of the Double Hill route.
On Monday night I found myself in the now unusual position of being in a pub after work, nursing a few pints of Kilkenny with colleague James, while watching England struggle to take any Sri-Lankan wickets.
Last night I planned a dinner out with Jackie to celebrate our 8th wedding anniversary, but she was still crook so that's off until Friday.
My social life will continue to disrupt my training as tonight I'm off to the wonderful Kamimura Japanese restaruant in Menara Weld with big boss Matsui San, so no swimming for me! Yesterday he told me that we (Shimizu Corp) had pre-qualified for the (RM2 billion?) tunnel portion of the Pahang-Selangor Water Transfer project.
In other news...I bought a new pair of shoes last week, to replace my tired and very smelly 755's...New Balance 1061's...
My final event of the year - the Chin Woo biathlon - is this weekend. It's a short 750 or 800m swim and a 7km run. I'm seriously thinking of running there and back to give me a 23km run for the day. I need to catch up with run training.
My planned Monday and Tuesday a.m. runs were both lost to lie-in's, but I made up for it this morning with a 7.8km run around a short version of the Double Hill route.
On Monday night I found myself in the now unusual position of being in a pub after work, nursing a few pints of Kilkenny with colleague James, while watching England struggle to take any Sri-Lankan wickets.
Last night I planned a dinner out with Jackie to celebrate our 8th wedding anniversary, but she was still crook so that's off until Friday.
My social life will continue to disrupt my training as tonight I'm off to the wonderful Kamimura Japanese restaruant in Menara Weld with big boss Matsui San, so no swimming for me! Yesterday he told me that we (Shimizu Corp) had pre-qualified for the (RM2 billion?) tunnel portion of the Pahang-Selangor Water Transfer project.
In other news...I bought a new pair of shoes last week, to replace my tired and very smelly 755's...New Balance 1061's...
My final event of the year - the Chin Woo biathlon - is this weekend. It's a short 750 or 800m swim and a 7km run. I'm seriously thinking of running there and back to give me a 23km run for the day. I need to catch up with run training.
Thursday, December 06, 2007
Swim Lesson #19
Bukit Jalil, 5/12/07
Coach Peh + me, Jasmine, Michelle, Jeffrey
Warm-up: 4 x 100m
Main Set:
8 x 50m (25m fist drill - 25m normal)
8 x 100m (with ascending rest, 10s-15s-20s....-40s, must maintain technique & speed)
8 x 100m (same as above). Times varied 2:00 to fastest 1:53 (final 100m)
1 x 100 easy
4 x 50 hard (with paddles & pool buoy). 0:43 fastest.
Cool-down: 1 x 100m
TOTAL - 2,800m
Coach Peh + me, Jasmine, Michelle, Jeffrey
Warm-up: 4 x 100m
Main Set:
8 x 50m (25m fist drill - 25m normal)
8 x 100m (with ascending rest, 10s-15s-20s....-40s, must maintain technique & speed)
8 x 100m (same as above). Times varied 2:00 to fastest 1:53 (final 100m)
1 x 100 easy
4 x 50 hard (with paddles & pool buoy). 0:43 fastest.
Cool-down: 1 x 100m
TOTAL - 2,800m
Thursday, November 29, 2007
Swim Lesson #18
Bukit Jalil, 28/11/07
Peh + me, Jeffrey, Azwar, Michelle
Warm-up: 6 x 100m on 2:30
Main Set: 2 x 500-400-300m (1st set - 10:20-8:08-6:06, 2nd set - 10:40+,8:30+,6:17).
Cool down: 2 x 100m easy + 2 x 100 mixed crawl/b'stroke.
TOTAL: 3,400m.
The longest and most satisfying session since my recent return to action. 2 weeks of arm and shoulder stretching seems to be behind a great improvement in body position. Now I just need to stretch my pecs a bit more.
I did all of the main set at a comfortable pace, focusing on technique in an effort to maintain quality to the end rather than running out of steam. I did tire, but not dramatically. The first 5-4-300m's were all PB's. I now seem able to comfortably average a shade over 2:00 per 100m.
I plan to go all out in the swim in Phuket on Sunday (1,800m)!
Peh + me, Jeffrey, Azwar, Michelle
Warm-up: 6 x 100m on 2:30
Main Set: 2 x 500-400-300m (1st set - 10:20-8:08-6:06, 2nd set - 10:40+,8:30+,6:17).
Cool down: 2 x 100m easy + 2 x 100 mixed crawl/b'stroke.
TOTAL: 3,400m.
The longest and most satisfying session since my recent return to action. 2 weeks of arm and shoulder stretching seems to be behind a great improvement in body position. Now I just need to stretch my pecs a bit more.
I did all of the main set at a comfortable pace, focusing on technique in an effort to maintain quality to the end rather than running out of steam. I did tire, but not dramatically. The first 5-4-300m's were all PB's. I now seem able to comfortably average a shade over 2:00 per 100m.
I plan to go all out in the swim in Phuket on Sunday (1,800m)!
Monday, November 26, 2007
100m Intervals
This week is the start of my "Base 2" training phase. Now's the time to add some force, speed and muscular endurance training, as opposed to the pure endurance of Base 1.
So after work I squeezed in a 30-min run. I warmed up for 15mins by running around all the tracks and paths around the condo, many of which I've never seen before, despite living here since April '05!
Then....
3 x 100m @ 75% effort, with jog back to start point (16.2-16.7s)
3 x 100m @ 90% effort, walk back to start (13.9-14.2s)
3 x 100m @ 75% effort, jog back. (15.8-17.0s)
Cool-down until 30mins came up.
The 2nd set of 75% reps are supposed to be quicker than the first. Mine were about the same, but the effort level was slightly less than the first, so I reckon the theory is correct.
This 30min workout is best for Sprint/Olympic distance. I'll increase the reps and decrease the % effort in future.
So after work I squeezed in a 30-min run. I warmed up for 15mins by running around all the tracks and paths around the condo, many of which I've never seen before, despite living here since April '05!
Then....
3 x 100m @ 75% effort, with jog back to start point (16.2-16.7s)
3 x 100m @ 90% effort, walk back to start (13.9-14.2s)
3 x 100m @ 75% effort, jog back. (15.8-17.0s)
Cool-down until 30mins came up.
The 2nd set of 75% reps are supposed to be quicker than the first. Mine were about the same, but the effort level was slightly less than the first, so I reckon the theory is correct.
This 30min workout is best for Sprint/Olympic distance. I'll increase the reps and decrease the % effort in future.
Thursday, November 22, 2007
Run Swim
Bukit Jalil, 21/11/07
Acceleration run. 5 x 1.1km laps around the stadium.
7:06-6:26-6:01-5:45-4:59 in 30:45 @ 5:36/km
After I'd warmed-up I felt good running at above normal pace.
Swim (no lesson)
Acceleration run. 5 x 1.1km laps around the stadium.
7:06-6:26-6:01-5:45-4:59 in 30:45 @ 5:36/km
After I'd warmed-up I felt good running at above normal pace.
Swim (no lesson)
- 5 x 100m warm-up (1:56-2:05)
- 8 x 50m hard (0:47-0:50) - Despite feeling that I was tiring badly, my times only dropped 2-3s and stayed at around 50s.
- 1 x 100m medium
Monday, November 19, 2007
A Full Day
Run
J had some business to attend to, so Lucas and I headed for the pool for 90mins or so. Now that he's tall enough to stand safely in any part of the pool, I feel confident enough to go for an occasional 30m swim while he's playing....so - training and being Daddy at the same time!
Lucas enjoyed soaking me (and an innocent poolside sunbather) and I got 500m of training in.
Pizza
"2 large pizzas for RM40 please Mr Domino" - pizza time!
The Dance
BBC Entertainment was showing the episode of The Office with "The Dance" in it, so I had a good laugh while J & L were doing revision for Lucas' exams. I then had to replay the DVD version of it about 4 times for Lucas' benefit, much to his enjoyment. If you have no idea what I'm on about....for your viewing pleasure... Background - they guy in the 70's suit has just done a rather impressive dance routine to a couple of Bee Gee's numbers, and the goaty-bearded guy thinks he can do better...
CSI
A rarity now - an hour spent watching some crime/drama show, this time - CSI:NY.
And so to bed.
2 weeks 'till Phuket Triathlon!
Despite slight doubts in
As I drove up Jalan Parlimen at just after 6am I could see a few bunches of runners had set off already.
I was pleased to see many familiar faces, and set off for
I enjoyed a very easy pace, yet still managed to pass a few runners, and made it to Petronas in a satisfactory 1:10+ with a surprisingly low HR. The first 5km on the return leg is mainly downhill so was pretty easy-going. I tired a bit in the last 5km but still managed a respectable 2:16.
Looking rather un-dynamic after about 13km!
That brought my running mileage for 15-18 November to a whopping 49km...without blisters or any knee problems!
Brekkie
Thoroughly pleased with
Shopping
Then off to BSC for a spot of Xmas shopping, which didn't last long - hooray!
BondingJ had some business to attend to, so Lucas and I headed for the pool for 90mins or so. Now that he's tall enough to stand safely in any part of the pool, I feel confident enough to go for an occasional 30m swim while he's playing....so - training and being Daddy at the same time!
Lucas enjoyed soaking me (and an innocent poolside sunbather) and I got 500m of training in.
Pizza
"2 large pizzas for RM40 please Mr Domino" - pizza time!
The Dance
BBC Entertainment was showing the episode of The Office with "The Dance" in it, so I had a good laugh while J & L were doing revision for Lucas' exams. I then had to replay the DVD version of it about 4 times for Lucas' benefit, much to his enjoyment. If you have no idea what I'm on about....for your viewing pleasure... Background - they guy in the 70's suit has just done a rather impressive dance routine to a couple of Bee Gee's numbers, and the goaty-bearded guy thinks he can do better...
CSI
A rarity now - an hour spent watching some crime/drama show, this time - CSI:NY.
And so to bed.
2 weeks 'till Phuket Triathlon!
Friday, November 16, 2007
Run Run Run
I nearly overdosed on cycling last week, so I'm concentrating on running this week.
14km to work yesterday morning. 15km home tonight, and (in a World first for me) I'm planning to do the Bukit Aman to Hartamas 21km on Sunday morning.
Anyone care to join me?
14km to work yesterday morning. 15km home tonight, and (in a World first for me) I'm planning to do the Bukit Aman to Hartamas 21km on Sunday morning.
Anyone care to join me?
Wednesday, November 14, 2007
Swim Lesson #17
Bukit Jalil, 14/11/07, 6.30-8.10pm
Coach Peh + Azwar, Michelle, Jeffrey, Jasmine, Christopher
Warm-up 6x100m (1:56 - 2:05)
Main Set
3 x 500m (10:34 - 10:24 (PB) - 11:48) [last 500m slowed due to foot arch cramps.]
3 x [ 5 x 50m ] Each set of 5 = slow medium fast fast fast
My "slow" was a little over 1:00 each, "medium" just under 1:00 and "fast" varied 0:52-0:47, the latter being a new PB!
Cool-down 100m
TOTAL 2,950m
Speed depends on the application of power through a good technique. Even when my arms felt very tired, my speed didn't slow much as I concentrated on maintaining my technique rather than just applying maximum power.
Coach Peh + Azwar, Michelle, Jeffrey, Jasmine, Christopher
Warm-up 6x100m (1:56 - 2:05)
Main Set
3 x 500m (10:34 - 10:24 (PB) - 11:48) [last 500m slowed due to foot arch cramps.]
3 x [ 5 x 50m ] Each set of 5 = slow medium fast fast fast
My "slow" was a little over 1:00 each, "medium" just under 1:00 and "fast" varied 0:52-0:47, the latter being a new PB!
Cool-down 100m
TOTAL 2,950m
Speed depends on the application of power through a good technique. Even when my arms felt very tired, my speed didn't slow much as I concentrated on maintaining my technique rather than just applying maximum power.
Friday, November 09, 2007
Swim Lesson #16
Bukit Jalil. 7/11/07
Coach Peh. Me 'n Michelle.
Warm-up: 6 x 100 = 600m
100m times varied 1:59-2:04-2:10. Faster than usual
Main Set:
800-600-400-200-200 = 2,200m
800 - 400 with buoy, 400 w/o
600 - 300 with buoy, 300 w/o
400 & 200's - alternate 100's with/w/o buoy
Towards the end my legs felt weak and useless as if they had shrunk. In fact it was because my body position had improved so my legs were just dangling behind me, more horizontally than before.
then...
8 x 25m hard with paddles = 200m
Good body rotation. Extra speed brought hips to surface = good!
Cool-down = 100m (breaststroke/crawl)
TOTAL = 3,100m.
Remember - stretch well, keep head and shoulders low.
Coach Peh. Me 'n Michelle.
Warm-up: 6 x 100 = 600m
100m times varied 1:59-2:04-2:10. Faster than usual
Main Set:
800-600-400-200-200 = 2,200m
800 - 400 with buoy, 400 w/o
600 - 300 with buoy, 300 w/o
400 & 200's - alternate 100's with/w/o buoy
Towards the end my legs felt weak and useless as if they had shrunk. In fact it was because my body position had improved so my legs were just dangling behind me, more horizontally than before.
then...
8 x 25m hard with paddles = 200m
Good body rotation. Extra speed brought hips to surface = good!
Cool-down = 100m (breaststroke/crawl)
TOTAL = 3,100m.
Remember - stretch well, keep head and shoulders low.
Monster Ride
The "Saddle Sores Ahead" warning sign on my previous post was supposed to be a joke, but it turned out to be highly prophetic.
Due to a rainy start to the day, my shorts were wet for the whole day and after 100km or so I began to feel the effect of the edge of the padded section rubbing on the tops of my thighs (posterior). So today I am moving around rather cautiously (kangkang ?)but it's bearable. Should be ok for a 64km spin on Sunday.
So....left the house at 6.10am and met Adzim, Bacin, Dicky Z, Jaja, Laif, May Senn, Azmar, Sofian and Yusran at HOA.
The rain and storm during the previous night had left the road up to G. Sempah and down towards Bentong in a big mess. Three times we had to dismount and climb over fallen trees.
Onto the slight downhill run into Bentong I enjoyed being towed for a while by Bacin & Adzim. From Bentong to Tranum things warmed up and the road rolled along. Then the shaded 21km up to Gap. This was a long climb and the last 5km seemed to last an age. I flew down into KKB (I can't bring myself to take it easy downhill - the thrill of a risky descent is the reward for a tough climb). I had a couple of hairy moments but managed to stay on 2 wheels.
The rewards continued as we had a tailwind all the way to Ulu Yam, where we stopped for a few minutes before heading off to conquer the next two climbs. Then the heavens opened and the skies darkened as we chugged our way along the valley and through driving rain until the Dam. I'd been dropped by the rest of the gang bar the girls, but eventually caught sight of Sofian towards the top, giving me a nice carrot to follow. Another wonderful 70kph descent on soaked roads followed, before the final short sharp climb at the Dam, where I was joined by Yusran Bennati.
Time was flying so I said farewell before Batu Caves and headed home. Quite an adventure! A once a year ride for me! THANKS to all my companions - 'twas a great day!
Distance - 214km (133 miles) in 8:57:43 @ 23.88kph
Total Ascent - 1986m!
Due to a rainy start to the day, my shorts were wet for the whole day and after 100km or so I began to feel the effect of the edge of the padded section rubbing on the tops of my thighs (posterior). So today I am moving around rather cautiously (kangkang ?)but it's bearable. Should be ok for a 64km spin on Sunday.
So....left the house at 6.10am and met Adzim, Bacin, Dicky Z, Jaja, Laif, May Senn, Azmar, Sofian and Yusran at HOA.
The rain and storm during the previous night had left the road up to G. Sempah and down towards Bentong in a big mess. Three times we had to dismount and climb over fallen trees.
Onto the slight downhill run into Bentong I enjoyed being towed for a while by Bacin & Adzim. From Bentong to Tranum things warmed up and the road rolled along. Then the shaded 21km up to Gap. This was a long climb and the last 5km seemed to last an age. I flew down into KKB (I can't bring myself to take it easy downhill - the thrill of a risky descent is the reward for a tough climb). I had a couple of hairy moments but managed to stay on 2 wheels.
The rewards continued as we had a tailwind all the way to Ulu Yam, where we stopped for a few minutes before heading off to conquer the next two climbs. Then the heavens opened and the skies darkened as we chugged our way along the valley and through driving rain until the Dam. I'd been dropped by the rest of the gang bar the girls, but eventually caught sight of Sofian towards the top, giving me a nice carrot to follow. Another wonderful 70kph descent on soaked roads followed, before the final short sharp climb at the Dam, where I was joined by Yusran Bennati.
Time was flying so I said farewell before Batu Caves and headed home. Quite an adventure! A once a year ride for me! THANKS to all my companions - 'twas a great day!
Distance - 214km (133 miles) in 8:57:43 @ 23.88kph
Total Ascent - 1986m!
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