Chiang Mai, Thailand 
Today
High -18CLow -18C
  • Temp: -18C
  • Hum: %
  • W: mph
SATURDAY

High -18C
Low -18C
SUNDAY

High -18C
Low -18C
MONDAY

High -18C
Low -18C
TUESDAY

High -18C
Low -18C
Bike
  • 4h 56m 31s
  • 141.96 kms
  • 28.73 KM/hr

Long bike with some rolling hils and 5 km long steep climb somewhere around 40 km.

  • Calories out: 4096 From lifestyle:1532, From activities:2564
Bike #1
  • 20m
  • 10.00 kms
  • 25.49 KM/hr

To the pool, from the running track

Swim
  • 59m 26s
  • 2400.00 meters
  • 06m 34s /100 meters

800 WU
2 x 800 on 17:30,
Hard work, my arms tired, and feel like it will be long day.

Bike #2
  • 3h 03m 08s
  • 69.09 kms
  • 22.64 KM/hr

Up to view point and back.
Not feeling to strong today, but my climb feels ok.

Run
  • 1h 00m 01s
  • 12.15 kms
  • 04m 56s /KM

Run after swim and bike.
Feel ok, much better than day before.

  • Calories out: 3868 From lifestyle:1521, From activities:2347
Run
  • 50m 10s
  • 9.68 kms
  • 05m 10s /KM

Feel very bad, I suppose to run 1:50 min.
Run on HTT, run very slow, wanted to quit after 1st lap, managed to do one more and stoped.

Swim
  • 1h 15m
  • 2800.00 meters
  • -----

600 WU
20 x 50 (12.5, 25, 37.5... max) (50 ties on 49,48,47,48,47)
1200 100 free, 50 breast, 100 free, 50 back

  • Calories out: 2490 From lifestyle:1606, From activities:884
Run
  • 37m 38s
  • 8.02 kms
  • 04m 41s /KM

Easy run. Wanted to swim and run, but realized that its quite late to fully recover for next day, swim, bike, run... so did easy 8km with 6 fast 30 sec strides in the middle.

  • Calories out: 2010 From lifestyle:1644, From activities:366
Bike #1
  • 11m 20s
  • 4.71 kms
  • 24.91 KM/hr

Bike to pool. Easy.

Swim
  • 44m 42s
  • 1800.00 meters
  • -----

600 WU with 2 x 25; 2 x 50 one arm.
2 x 600 fartlek 12:18; 12:30

Bike #2
  • 57m 37s
  • 32.04 kms
  • 33.36 KM/hr

After hard swim hard 20 km TT.
Firs 10 km close to 40 average, second 10 there was a point with some head wind, so slo down quite a lot, on the way back very fast. I think last 3 km cpush 42-48km/h.
Dead after:)

  • Calories out: 2625 From lifestyle:1617, From activities:1007
Bike #1
  • 11m 20s
  • 4.74 kms
  • 25.06 KM/hr
Run
  • 44m 49s
  • 10.06 kms
  • 04m 27s /KM

Run
2 KM WU
6 km tempo
2 KM CD

Lap Data
Lap Time Distance Pace/Speed AHR MHR
1 04m 55s 1.00 kms 04m 55s /km 141 149
2 04m 41s 1.00 kms 04m 41s /km 153 157
Tempo Starts
3 04m 01s 1.00 kms 04m 01s /km 167 172
4 04m 05s 1.00 kms 04m 05s /km 172 174
5 04m 03s 1.00 kms 04m 03s /km 174 178
6 04m 07s 1.00 kms 04m 07s /km 176 178
7 04m 06s 1.00 kms 04m 06s /km 177 180
8 04m 02s 1.00 kms 04m 02s /km 180 183
9 05m 12s 1.00 kms 05m 12s /km 168 180
10 05m 17s 1.00 kms 05m 17s /km 164 169
11 00m 20s 0.06 kms 05m 35s /km 164 164

Bike #2
  • 56m 33s
  • 28.89 kms
  • 30.65 KM/hr

After running, went for bike included 8 x 20 sec hard and 40 sec easy, 2 times. Also added 5 x 40 seconds hard, trying to speed to max.

  • Calories out: 2644 From lifestyle:1618, From activities:1027

schapopa's Training Log


 May 2013 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance
Time
  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals