Chiang Mai, Thailand 
Today
Sunny High 31CLow 9C
  • Temp: 20C
  • Hum: 73%
  • W: 0mph N
TUESDAY
Sunny
High 30C
Low 9C
WEDNESDAY
Sunny
High 30C
Low 8C
THURSDAY
Sunny
High 30C
Low 8C
FRIDAY
Sunny
High 29C
Low 8C
Swim
  • 1h 00m
  • 2300.00 meters
  • -----

500 warm up
Last 200 with magic paddles.
18x100 on. 2:15'' short rest so just try swim 2:02-05''
(Did all below 2:05, fastest around 1:58, slowest around 2:03)
100 cool down
It would not be that hard effort, but my legs were quite tired from hard bike.

Bike
  • 2h 52m 06s
  • 91.10 kms
  • 31.76 KM/hr

Went with Pete and John, good hard ride.

Run
  • 27m 01s
  • 5.20 kms
  • 05m 12s /KM

Run ok for 5 km and then felt that I need sugar! Stopped.

  • Calories out: 5570 From lifestyle:2553, From activities:3017
  • Health data: Hours slept: 7
Bike
  • 55m 40s
  • 26.50 kms
  • 28.56 KM/hr

  • Calories out: 3492 From lifestyle:2698, From activities:794
  • Health data: Hours slept: 7
Swim
  • 50m
  • 2000.00 meters
  • -----

2000 mixed styles

Bike
  • 1h 33m 36s
  • 53.84 kms
  • 34.51 KM/hr

10 minutes Wu and then did straight 40 km TT
20 km - 34:-36
20 km faster (it was easier though, Doi Saket road, quite easy to ride 38-40)
On the way back did extra 4 x 1 minutes hard efforts with 1 minute break
CD
Feel quite good.

No brick today. 

  • Calories out: 4890 From lifestyle:2635, From activities:2255
  • Health data: Hours slept: 7
Bike
  • 1h 55m
  • 54.00 kms
  • 28.17 KM/hr

Easy ride with Lee. Didn't do TT, because of water etc... I will try tomorrow early morning TT.

  • Calories out: 4296 From lifestyle:2656, From activities:1640
  • Health data: Hours slept: 7
Bike
  • 4h 14m 28s
  • 117.01 kms
  • 27.59 KM/hr

  • Calories out: 6185 From lifestyle:2556, From activities:3628
  • Health data: Hours slept: 7
Swim
  • 1h 15m
  • 2900.00 meters
  • -----

(even if you feel good don't push harder than as a plan) 400 warm up 800 p.30'' tempo 2:08/pace 2x400 p.30'' tempo 2:05/pace 4x200 p.30'' tempo 2:02/pace 100 cool down

Swim
  • 1h 20m
  • 3100.00 meters
  • -----

Swim as planned
400 Wu
600 technical stuff
800 on 2:05
12 x 100 one tc, one race pace
100 CD
Feel that my muscle are not used to new swimming style. Need probably few weeks.

Run
  • 1h 01m 47s
  • 12.01 kms
  • 05m 08s /KM

  • Calories out: 4315 From lifestyle:2637, From activities:1678
  • Health data: Hours slept: 7

schapopa's Training Log


 April 2013 
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Time
Distance
Time
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