Chiang Mai, Thailand 
Today
Sunny High 33CLow 14C
  • Temp: 33C
  • Hum: 44%
  • W: 4mph SSE
SUNDAY
Patchy rain nearby
High 32C
Low 14C
MONDAY
Patchy rain nearby
High 30C
Low 17C
TUESDAY
Partly Cloudy
High 30C
Low 14C
WEDNESDAY
Patchy rain nearby
High 30C
Low 13C
Bike
  • 2h 07m
  • 61.55 kms
  • 29.08 KM/hr

Brick Bike + Run
Push hard on the way to Samoeng and then up till 1:05 (27.6 average)
Easy on the way down and back home. Run after
First 1 hour, hard work, trying to drop Pete on the uphill!

Run
  • 49m 25s
  • 9.92 kms
  • 04m 59s /KM

Run almost 10km, 9 km push hard. 8th and 9 harder than other around 4:55-4:50, last km easy.
Hard workout.!

Swim
  • 50m
  • 2100.00 meters
  • -----

500 warm up. mix. inc. 25m kick 2x800 p.1' medium int. tempo swim second 400 faster 2:07/2:04 it's not a hard session don't suffer just tempo No time for CD

  • Calories out: 5597 From lifestyle:2576, From activities:3020
  • Health data: Hours slept: 7
Swim
  • 50m
  • 2200.00 meters
  • -----

200 Wu
2000 non stop endurance work
41:48,
first 1000 easy around 21:20,
second faster 20:28, last 500 around 10:00,
bike after

Bike
  • 1h 06m 31s
  • 31.48 kms
  • 28.40 KM/hr

easy bike to HTT, did 2 laps on low gear/cadence

  • Calories out: 4078 From lifestyle:2655, From activities:1424
  • Health data: Hours slept: 7
Swim
  • 15m
  • 600.00 meters
  • -----

15 minutes after run, pool was really packed so I gave up.

Run
  • 1h 12m 14s
  • 14.20 kms
  • 05m 05s /KM

Long run, ok, not feeling great but not too bad. HR data is crazy! I think my HR was normal, like 160 AV or so...(11-14km shows that)12-13 km a little faster, 4:50 pace.

  • Calories out: 3891 From lifestyle:2676, From activities:1215
  • Health data: Hours slept: 7
Swim
  • 1h 00m
  • 2600.00 meters
  • -----

400 WU
4 x 100 on 2:30 (all on 1:56-1:59)
2 x 200 on 4:30 (3:58; 3:59)
1 x 400 (8:00)
100 easy
800 in 16:30 (2:03-2:04)

Didn't bike in the morning feel to tired. Will bike a little on Friday.

  • Calories out: 3265 From lifestyle:2695, From activities:570
  • Health data: Hours slept: 7
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

schapopa's Training Log


 April 2013 
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21 22 23 24 25 26 27
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Time
Distance
Time
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