Log - 1 Sept 09

swim

Feeling a bit of ache(which is good) and sleepy(i ought to sleep earlier) this morning. Drag myself up and head to the pool.

Abit slacking, decide to take it easy for the swim.

A slow and stretching kind of swim among the sea of swimmers around. It is getting a bit frustrating to swim with so many people around. I guess that is part and parcel which i have to accept and cope with it.

At the end finished 2km in 53mins. Could have continue with more distance, but decide to take it easy. There is nothing on the horizon, swim at this moment is for maintenance and a good stretch...focus should be on run/bike for the time being.

run

It was raining pretty heavy in the afternoon. Fortunately it stops before the run start. :)

This evening bajie decide to join us, as it is like his term break from his study(just this week). It has been quite some time didn't meet up with him.

Tonight is 8 sets of Fort Canning loop. Hmm..abit too long IMO, 6 will be sufficient. But if you are fast, 8 sets are not a lot though.

There are a few ways to look at how many sets are sufficient. To me, i like to follow the theory that workout should be keep less than 90mins per session. This will give you sufficient time for recovery before the next workout. My definition of next workout is next day. For those that do workouts 2-3 times per week, this theory isn't for you. Most probably you have 2 days of rest between each workout, a 2hours workout will have sufficient rest for next session.

I choose to do Intervals at FC this evening. I wanted to do 4 sets, but i am apprehensive that i might not last 4 sets of 1.2km distance. Apart from the sole session of 310meters workout, i haven't do any speedwork for ages! Don't want to kill myself. So settle for 3 if body can take it.

Put in 3 sets of Interval at the end. Not say full out effort, but rather reasonably hard effort.

Let see, the splits are 5:35, 5:40, 5:39(arga). I have to learn to use my garmin more effectively to capture the data. :) I actually feel not really that bad after 3 sets, but refuse to push for another set(next time lah). End up have a run with Burnz and Regina on the 4th set. But half way through, the Eagle decide to push up the pace. Damn..and drag me in!... 4th set, 6:21

Rest for a while and proceed to walk/run back with burnz, regina and st.

A good run this evening. Should do more intervals in the future.