Chiang Mai, Thailand 
Today
Sunny High 29CLow 8C
  • Temp: 21C
  • Hum: 83%
  • W: 2mph NW
THURSDAY
Sunny
High 29C
Low 7C
FRIDAY
Sunny
High 31C
Low 7C
SATURDAY
Sunny
High 29C
Low 8C
SUNDAY
Sunny
High 31C
Low 7C
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 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 
Time
Distance
Time
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