Recovery Week : 9 January 2006 - 15 January 2006
Not a typical recovery week - rode >180km twice this week, 1st ride was on Tuesday, 10 January 2006 at Langat (see earlier entry) and 2nd was on Sunday, 15 January 2006 at Putrajaya. Total mileage for the week was 369km, quite a huge number by my standards.
After a 3-week block of hard training, a recovery week was most welcomed. Rested on Monday and Saturday. Swam easy an Wednesday. Did some solo drills and logged a mere 1500m only. Felt tired & slow that day and was glad I skipped the regular session. Took things easy at the track on Thursday. Completed the set time programme comprising 5 x 400 @ 2:20 + 5 x 400 @ 2:10 + 5 x 400 @ 2:00 comfortably. Ended the day with a new PB in 1x400. Logged 1:08 and shaved 5 seconds off previous PB of 1:13 recorded in 2005. Joined the regular swim session on Friday. Did not suffer too much to complete the programme - felt fresher after 2 easy days.
Went to Sg Gabai waterfalls with TT on Saturday. Had our favourite breakfast at 14th mile and relaxed at the waterfall for 3 long hours.
Back to work on Sunday and logged 185km on the bike plus a 7km run at Putrajaya. Plan for the day was 1x33km loop + 2x57km loop + 1x33km loop. Started the day with Moh. Then, Mon joined us in the 1st 57km loop. Half way thru' the 1st 57km loop, Moh's spokes gave way and he hitched a ride back to the car park while Mon & I pedalled on. Mon end his ride after the 2nd 57km loop and I went on solo for the last 33km loop. Rode an extra 3.5km around the Putra Round About easy before heading back to the car park.
Had a quick transition and ran 2 x Putra RdAbt (3.5km per loop). Felt light and comfortable thru'out the run. It started to rain in the 2nd loop. Probably due to the cool weather, mid-way thru' the 2nd loop, I felt I could run forever. I was forced to stop at the end of 2nd loop and called it a day due to pain on my left arch. I was wearing my new Mizuno shoes. I had the same problem when I first wore it last week & I guess I have to retire a brand new shoes after today's run. I was quite surprised to fell fairly fresh at the end of the long session.
Route :
33km Loop - Putrajaya - Cyberjaya - Deserted Highway - Putrajaya
57km Loop - Putrajaya - Cyberjaya - LimKokWing Extension - KLIA Toll - Deserted H - Putrajaya.
Split Time :
Bike
1 x 33km - 1:16:00
2 x 57km - 2:12:00/ 2:08:00
1 x 33km - 1:09:00
1x3.5km - 0:09:00 (EZ)
Total Time - 6:45:00
Total Distance -185km
Average Speed - 27.4km/h
Run
2 x 3.5km - 19:23/ 18:20
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