Monday, 16 January 2006, swam 1x3500m with pull buoy solo at Chin Woo in 1hr 11 mins. Yesterday's long ride did not affect my form too much at the pool. Felt comfortable thru'out except tired arms in the last 500m.
Tuesday, 17 January 2006, speed work at Kampung Pandan Sports Complex (KPSC) with Mr Chan and gang. Ran in the 2nd group & menu for the day was:-
4x400 Warm Up
6x400 @ 2:20 - 1:42/ 1:40/ 1:39/ 1:37/ 1:37/ 1:34
6x400 @ 2:10 - 1:41/ 1:35/ 1:36/ 1:34/ 1:34/ 1:32
6x400 @ 2:00 - 1:39/ 1:34/ 1:34/ 1:34/ 1:30/ 1:31
3x400 @ 1:55 - 1:28/ 1:30/ 1:25
3x400 @ 2:40 - 2:18/ 2:11/ 2:22 (Cool Down)
1x400 EZ
Total Distance - 11.6 km
Felt strong thru' out the session and did not suffer too much. The trick was to control the pace & do not push too hard too early. Priority was for completion of the programme without dropping a rep.
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