Chiang Mai, Thailand 
Today
Sunny High 32CLow 14C
  • Temp: 26C
  • Hum: 79%
  • W: 2mph N
SATURDAY
Patchy rain nearby
High 32C
Low 15C
SUNDAY
Patchy rain nearby
High 29C
Low 16C
MONDAY
Sunny
High 30C
Low 13C
TUESDAY
Patchy rain nearby
High 31C
Low 13C
Swim
  • 1h 10m
  • 2900.00 meters
  • -----

800 WU as planned
6 x 100 one arm, TC
3 x 500
(10:12; 10:15; 10:00 PR!)

Bike
  • 51m 34s
  • 21.02 kms
  • 24.46 KM/hr

  • Calories out: 3952 From lifestyle:2666, From activities:1285
  • Health data: Hours slept: 7
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

schapopa's Training Log


 February 2013 
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Time
Distance
Time
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