Chiang Mai, Thailand 
Today
Sunny High 32CLow 14C
  • Temp: 29C
  • Hum: 70%
  • W: 4mph SW
SATURDAY
Patchy rain nearby
High 31C
Low 15C
SUNDAY
Patchy rain nearby
High 30C
Low 16C
MONDAY
Sunny
High 31C
Low 14C
TUESDAY
Sunny
High 31C
Low 15C
Run
  • 1h 20m 07s
  • 16.29 kms
  • 04m 55s /KM

First 8 km run easy, decided to run second half faster even though first half feel so so. Second half speed up, decided to run 10-14km each one faster.
Feel good after.

  • Calories out: 3966 From lifestyle:2681, From activities:1285
  • Health data: Hours slept: 7
Swim
  • 1h 07m
  • 2700.00 meters
  • -----

600 WU as required
5 x 400 (1,3,5, tempo, 2,4 fast, slow)
First one 8:10, 3 and 5th around 7:59, but feel like its really hard work today.
Tired!

  • Calories out: 3327 From lifestyle:2690, From activities:637
  • Health data: Hours slept: 7
Run
  • 49m 04s
  • 10.07 kms
  • 04m 52s /KM

Morning run, tried to keep high run cadence, 7, 8, 9 km speed up. 10th suppose to be slower...

Bike
  • 1h 46m 35s
  • 42.75 kms
  • 24.07 KM/hr

Doi Suthep
2 min hard
2 min easy
1 min hard
2 min easy
All the way to the top. On the top in 41+ minutes, hard workout but feel ok afetr.

  • Calories out: 4680 From lifestyle:2627, From activities:2054
  • Health data: Hours slept: 7
Swim
  • 55m
  • 2200.00 meters
  • -----

600 wu incl. 4 x 25 kick 2 x 25 fact
4 x (2 x 100 on 2:15 + 200 on 4:50)
did all 100s from 1:50-1:55
200 on 3:55, last one 4:00, even though I though I was pushing it faster
No CD
Bike after

Bike
  • 1h 04m 05s
  • 27.96 kms
  • 26.18 KM/hr

10' to pool
All 39 gear
30' min 20" fast 50" easy
Another 25' easy home

  • Calories out: 4089 From lifestyle:2653, From activities:1437
  • Health data: Hours slept: 7
Bike
  • 3h 40m
  • 112.00 kms
  • 30.55 KM/hr

Ride with Pete, hard on climbs, rest endurance ride.

  • Calories out: 5718 From lifestyle:2581, From activities:3137
  • Health data: Hours slept: 7
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

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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