Chiang Mai, Thailand 
Today
Patchy rain nearby High 32CLow 15C
  • Temp: 28C
  • Hum: 66%
  • W: 2mph SW
FRIDAY
Sunny
High 33C
Low 14C
SATURDAY
Patchy rain nearby
High 32C
Low 14C
SUNDAY
Patchy rain nearby
High 30C
Low 18C
MONDAY
Patchy rain nearby
High 28C
Low 15C
Sport
  • Football
  • 1h 15m

Game of fotball 3 x 30 minutes, sit 15.

Swim
  • 40m
  • 1600.00 meters
  • -----

200 WU
4 x 100 on 2'20 (1:55-1:57) go hard but feel slow
400 on 8'40 ( 7'52) 3rd and 4rd 100 slightly faster with the same effort...
4 x 100 on 2'20 (1:52; 1:53;1:54;1:52) better than first set, but work the same
200 CD

Run
  • 1h 52m 12s
  • 21.89 kms
  • 05m 07s /KM

Not the best run. Feel slow and cannot get my run going. Finished whole run and happy about that.

  • Calories out: 2835 From lifestyle:1594, From activities:1241
Bike
  • 1h 41m 56s
  • 40.36 kms
  • 23.76 KM/hr

Easy to Doi Suthep and then 4 x 8 minutes power work in TT position.

I also forgot lights for bike, so realized that maybe shouldn't do the swim before :( (+ Lanna pool was closed, so strong wind in my eyes against swimming:)

  • Calories out: 2351 From lifestyle:1616, From activities:734
Bike
  • 30m
  • 15.00 kms
  • -----

Easy bike 20 minutes before run and 10 after.
Feel good!

Run
  • 55m
  • 12.00 kms
  • 04m 34s /KM

WU and 10 x 800 with 200 easy between
03m 00s 0.83 kms 03m 36s /km
03m 04s 0.85 kms 03m 37s /km
03m 05s 0.85 kms 03m 38s /km
03m 04s 0.86 kms 03m 34s /km
03m 04s 0.85 kms 03m 36s /km
03m 07s 0.86 kms 03m 37s /km
03m 09s 0.84 kms 03m 44s /km
03m 09s 0.85 kms 03m 43s /km
03m 09s 0.85 kms 03m 46s /km
03m 10s 0.85 kms 03m 43s /km
CD

  • Calories out: 2394 From lifestyle:1623, From activities:771
Swim
  • 50m
  • 2000.00 meters
  • -----

1800 easy 100 free, 50 breast
200 fins after.

  • Calories out: 1927 From lifestyle:1639, From activities:288
Swim
  • 40m
  • 1300.00 meters
  • -----

600 WU
10 x 50 fast slow
200 all styles

Bike
  • 2h 46m 12s
  • 99.32 kms
  • 35.86 KM/hr

TT Workout:
2 0:14:51 10 40.4
3 0:15:03 10 39.9
4 0:15:35 10 38.5
5 0:15:39 10 38.3
6 0:15:39 10 38.3
7 0:15:41 10 38.2
8 0:15:31 10 38.7
9 0:15:10 10 39.6
Total
2:03:10 Average: 38.97

Good stuff, very happy with TT.
WU + CD.

Run
  • 12m 02s
  • 2.30 kms
  • 05m 13s /KM

12 minutes easy run off the bike.

  • Calories out: 3821 From lifestyle:1566, From activities:2255
Bike #1
  • 20m
  • 8.00 kms
  • -----

To swim and home after run.

Swim
  • 35m
  • 1700.00 meters
  • 05m 14s /100 meters

200 WU
1500 in 30:52

Bike #2
  • 1h 07m 37s
  • 36.52 kms
  • 32.41 KM/hr

Bike Wu 6 x 3 km on 2' rest

Run
  • 40m 09s
  • 8.18 kms
  • 04m 54s /KM

40 minutes run after bike

  • Calories out: 3080 From lifestyle:1590, From activities:1491

schapopa's Training Log


 June 2013 
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Time
Distance
Time
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