Taper Week I : 6 February 2006 - 12 February 2006, my favourite time during any training program. With all the hard work done, I got to spend more quality time with my TT. Training was back to the basic evening sessions only. Out went the additional morning runs at KLCC, bike intervals on the trainer and weight sessions.
The only harder training during the week were the 1x4000 in the pool on Friday, 10 February 2006 and the last long ride plus 7 km run at Putrajaya on Saturday, 11 February 2006.
And for a change, I rested on Sunday, 12, February 2006. Slept until 8.00 a.m., accompanied TT to her church in the late morning and watched the Le Tour de Langkawi on TV in the afternoon.
Friday's 1x4000 Swim - swam the 50m lenght of the pool (instead of the usual 25m width). The 1900m point did not seem forever to reach and was comfortable thru'out swim. But my timing was pathetic - 1:31:56 at the 3800 mark and 1:36:53 for the entire 4000m.
Saturday's Last Long Ride - Opted for a moderate 140km at Putrajaya comprising 2x53km loops plus 1x34km loop. Started with Swee, Azwar and Cecil. Cecil left us and rode all the way home to PJ hald way thru the 1st loop. Swee and Azwar continued with me in the 2nd loop but I was left to ride alone in the last 34km loop.
It was a pleasant ride, mainly due to the cloudy conditions and the company of friends. I spent 1/3rd of the time chatting with Azwar on the bike and worked only about 2/3rd of in the first 2 laps. My average speed at end of the 1st 2 laps was 27.2km/h. Worked harder in the last 34km loop and logged an average speed of 28.1km/h at the end of 140km.
After a quick transition, I went for a quick run at the Putra Rd Abt. Went 2 times around the 3.5km loop and logged a cool negative split of 18:30 (Ave HR 146) and 17:52 (Ave HR 155) or 36:23 for the entire 7km run. Must be the cloudy weather and the recent high bike volume, I felt light and comfortable in the run. Wore the new NB shoes again and did not have any problem with the left arch.
Fuel for the day - 3/4 PowerBar, a packet of PowerGel, 1500ml of 100-Plus and 500ml sky juice. The cold PowerBar Recovery drink at the end of session tasted great!!!
Ave HR 126/ HRZ Pts - 639
HR Zone Distribution : Z1 - 49%, Z2 - 28%, Z3 - 17%, Z4 - 6%
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