Chiang Mai, Thailand 
Today
Sunny High 29CLow 7C
  • Temp: 20C
  • Hum: 73%
  • W: 0mph N
FRIDAY
Sunny
High 31C
Low 8C
SATURDAY
Sunny
High 31C
Low 8C
SUNDAY
Sunny
High 29C
Low 6C
MONDAY
Sunny
High 29C
Low 8C
Run
  • 1h 31m 17s
  • 18.29 kms
  • 04m 59s /KM

Hard run today. Hard football yesterday, didn't sleep enough, or maybe just need rest after 3 weeks of hard work:)

  • Calories out: 4051 From lifestyle:2688, From activities:1364
  • Health data: Hours slept: 7
Swim
  • 1h 10m
  • 2600.00 meters
  • -----

400 warm up 6x100 p.20'' ( 1st= 25 kick + 25 free + 50 tempo count, x2nd 25 fast + 25 easy + 25 fast+25 easy, 3th 100 tempo count )x2 1500m set. = (500= 10:35'+400= 8:21''+300= 6:12''+200=4:04''+100m= 1:57'' p. all the time 30'' ) 100 cool down

Bike
  • 1h 36m 54s
  • 40.27 kms
  • 24.93 KM/hr
Run
  • 41m 22s
  • 7.67 kms
  • 05m 23s /KM

Super easy run after bike, easy at first feel tired later....

  • Calories out: 4381 From lifestyle:2654, From activities:1726
  • Health data: Hours slept: 7
Swim
  • 59m
  • 2400.00 meters
  • -----

800 WU breastroke, free
15 x 100 all on 2:01-2:03
Somehow start to feel better with my swim (since yesterday). I didn't have to push too hard.

Run
  • 35m 02s
  • 6.91 kms
  • 05m 04s /KM

Easy run after swim.

  • Calories out: 3773 From lifestyle:2686, From activities:1087
  • Health data: Hours slept: 7
Swim
  • 50m
  • 2200.00 meters
  • -----

400 wu
400 fast, slow
800 every 200 faster 16:28( 4:15; 4:13; 4:08; 3:56)
600 medium int
Don't know why just feel good on the 800, last 200 push hard .

Bike
  • 1h 00m 32s
  • 29.59 kms
  • 29.33 KM/hr

Feel like no power in my legs after day before pushing to View Point on samoeng loop, so tried to do some tempo 2 x 10 minutes and then solid ride home around 20 minutes. Average is slow, since on HTT lake there was a lot of cleaning and cutting trees, so I had moments when I had to go super slow.

Run
  • 30m 02s
  • 6.06 kms
  • 04m 58s /KM

Easy run off the bike. Lately my running feels easier.

Sport
  • Football
  • 1h 00m

Feel ok, no power for schooting, but can run.

I feel tired from Saturday. Don't feel like exercising at all, but got out of the house and tried to do minimum. Positive sign is that even I feel so lazy, my run off bike, feels quite easy.  Sunday its just a lot of stuff, bike, run, swim and football at 4pm.

  • Calories out: 4978 From lifestyle:2609, From activities:2368
  • Health data: Hours slept: 7
Bike
  • 3h 00m 56s
  • 75.20 kms
  • 24.94 KM/hr

Ride hard from 700 stadium to view point on the samoeng loop, below 1:38, then go back not too fast because of rain.

  • Calories out: 4786 From lifestyle:2624, From activities:2162
  • Health data: Hours slept: 7
Swim
  • 50m
  • 2000.00 meters
  • 02m 15s /100 meters

400 change styles
1200 so slow....27 minutes (2:15)
400 change styles

Run
  • 35m 04s
  • 6.95 kms
  • 05m 03s /KM

Runs after swim, easy but high cadence.

  • Calories out: 3694 From lifestyle:2692, From activities:1002
  • Health data: Hours slept: 7

schapopa's Training Log


 February 2013 
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Time
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