Chiang Mai, Thailand 
Today
Sunny High 30CLow 9C
  • Temp: 19C
  • Hum: 88%
  • W: 0mph N
SUNDAY
Sunny
High 31C
Low 9C
MONDAY
Sunny
High 31C
Low 9C
TUESDAY
Sunny
High 30C
Low 8C
WEDNESDAY
Sunny
High 29C
Low 7C
Swim
  • 1h 20m
  • 2900.00 meters
  • -----

400 warm up
16x50 p. 20'' (x1 25 kick+ 25 free, x1 one arm, x1 high elbow, x1 tempo counting ) x4
8x100 on 2:30'' tempo counting

(All around 1:58-2:00, first one 1:56)
4x200 p. 30'' ( 25 fast + 25 easy free + 25 back or brestsroke + 25 free easy) x2
(Feel good with this one)
100 cool down

Run
  • 34m 40s
  • 6.61 kms
  • 05m 14s /KM

Tired from weekend, my muscle quite stiff!

  • Calories out: 3954 From lifestyle:2671, From activities:1283
  • Health data: Hours slept: 7
Swim
  • 1h 10m
  • 2800.00 meters
  • -----

Swim 800 WU
2000 in 45 minutes
Bike after

Bike
  • 2h 30m 52s
  • 54.00 kms
  • 21.48 KM/hr

Went up to Phuping (past Doi Suithep), felt bad. (Probably mostly due to allergies kicking). My muscle tense from racing day before.

  • Calories out: 4706 From lifestyle:2595, From activities:2111
  • Health data: Hours slept: 7
Run
  • 37m 23s
  • 9.89 kms
  • 03m 47s /KM

New PR!

Bike
  • 1h 49m 34s
  • 48.40 kms
  • 26.50 KM/hr

  • Calories out: 4934 From lifestyle:2648, From activities:2286
  • Health data: Hours slept: 7
Swim
  • 1h 22m
  • 3100.00 meters
  • -----

600 WU with 4 times kick and fast in
2 x (400: 50 medium - fast, 50 easy;
400 medley;
400 Tempo;) at 4:16; 4:03;
100 CD

Didn't run due to the race tomorrow very early morning.

  • Calories out: 3478 From lifestyle:2694, From activities:784
  • Health data: Hours slept: 7
Swim
  • 1h 15m
  • 3100.00 meters
  • -----

600 warm up non stop (inc. 4x25 kick and 4x25 fast )
2400 set =
(4x200 on. 4:40'' try 4:08-10'' (managed to do all 4:10)
+ 2x400 on. 9'
try 8:16-20'' (Second one was so slow... 8:25)
+ 800 try 17:00''(I was slow but managed to push last 100 meters and finish in 16:56!)
)
100 cool down

Sport
  • Football
  • 1h 20m

Game. Straight after swimming. Tired after!

  • Calories out: 4124 From lifestyle:2642, From activities:1482
  • Health data: Hours slept: 7
Run
  • 1h 26m
  • 17.09 kms
  • 05m 02s /KM

Run in morning. Long run, very hard running. Maybe because it was morning.

  • Calories out: 3976 From lifestyle:2692, From activities:1285
  • Health data: Hours slept: 7
Swim
  • 1h 20m
  • 3100.00 meters
  • -----

600 warm up non stop (inc. 4x25 kick and 4x25 fast )
x2 (8x100 on. 2:15'' short rest so just try to swim around 2:04'') after the first set extra 1 min. rest
800 medium int. about 2:10'' pace
100 cool down
Hard workout! Last 800 really struggling, but finished!

Bike
  • 1h 35m 17s
  • 39.34 kms
  • 24.77 KM/hr

Today feel much better and did longer than usual on both Power Work and TT!

  • Calories out: 4531 From lifestyle:2628, From activities:1903
  • Health data: Hours slept: 7

schapopa's Training Log


 February 2013 
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Time
Distance
Time
  • May's totals
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