Chiang Mai, Thailand 
Today
Patchy light rain High 26CLow 19C
  • Temp: 29C
  • Hum: 66%
  • W: 4mph SSE
SUNDAY
Light rain shower
High 29C
Low 17C
MONDAY
Patchy rain nearby
High 32C
Low 18C
TUESDAY
Moderate or heavy rain shower
High 31C
Low 18C
WEDNESDAY
Moderate or heavy rain shower
High 30C
Low 18C

Wednesday - January 23

Swim
  • 1h 20m
  • 2600.00 meters
  • -----

400 warm up
6x100 (x1 50 fast + 50 easy, x1 25 fast + 25 easy) p.30''
5x300 p. 30'' (start medium int. like 6:21'' and every 300 is 3'' faster like 18''/15''/12''/09''
100 cool down

Swim felt terrible, after 6 x 100 i just feel like no power. Tried to push but it was just slow ans slower....6:25/22/22/27/30

Run
  • 44m 07s
  • 9.13 kms
  • 04m 50s /KM
Sport
  • Football
  • 1h 30m

Morning run, feel bad. Did 8 x 100 meter strides, starting 15 minutes after start.

  • Calories out: 4937 From lifestyle:2600, From activities:2337
  • Health data: Hours slept: 7

Tuesday - January 22

Bike
  • 1h 21m 55s
  • 33.83 kms
  • 24.78 KM/hr
Run
  • 41m 13s
  • 7.50 kms
  • 05m 30s /KM

Power work, push hard today. Feel better than last week. 

Run easy from home right after bike.

  • Calories out: 4210 From lifestyle:2665, From activities:1545
  • Health data: Hours slept: 7

Monday - January 21

Swim
  • 1h 10m
  • 2500.00 meters
  • -----

400m warm up
12x100m p.20'' ( x1 25m kick + 25 freestyle easy + 50 one arm , x1 50 tempo counting+ 50 long stroke nice tech.)
2x200 + 400m p. 20'' long stroke perfect tech. (no tempo counting just easy nice tech.)
100 cool down

Hard work today, but i guess i deserved this one to be hard since i didn't swim 4 days! Finished and happy to finish:)

Run
  • 31m 27s
  • 6.01 kms
  • 05m 14s /KM

Easy run.

  • Calories out: 3820 From lifestyle:2681, From activities:1139
  • Health data: Hours slept: 7

Sunday - January 20

Bike
  • 1h 29m 40s
  • 49.19 kms
  • 32.92 KM/hr
Run
  • 35m 01s
  • 7.48 kms
  • 04m 41s /KM
Sport
  • Football
  • 1h 15m

Solid 3 games of 25 minutes.
Feel good.

  • Calories out: 5606 From lifestyle:2610, From activities:2996
  • Health data: Hours slept: 7

Saturday - January 19

Friday - January 18

Thursday - January 17

Run
  • 1h 15m 06s
  • 15.13 kms
  • 04m 58s /KM

First 7 km easy,
second 7 km harder all below 4:55 pace.
Last km easy again.

  • Calories out: 3821 From lifestyle:2699, From activities:1122
  • Health data: Hours slept: 7

schapopa's Training Log


 January 2013 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals