Chiang Mai, Thailand 
Today
Sunny High 29CLow 8C
  • Temp: 30C
  • Hum: 43%
  • W: 4mph SE
THURSDAY
Sunny
High 29C
Low 7C
FRIDAY
Sunny
High 31C
Low 8C
SATURDAY
Sunny
High 31C
Low 9C
SUNDAY
Sunny
High 31C
Low 9C
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
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
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
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
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 
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Time
Distance
Time
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