Friday, January 27, 2017

Pre CNY Week

Rested on 23 & 24 Jan due to minor dental surgery in the morning of 23 Jan 2017.

25 Jan 2017 (Wednesday)(8.00 a.m.)

500 Front Crawl
1000 Paddles with Pull Buoy
8x50 Front Crawl with 10 push-ups after each 50
100 Easy (Total 2000m)

26 Jan (Thursday)(5.30 p.m.)

Run (treadmill)
1km Warm-Up
1km Easy (Total 12km)

Strength Training
1 x (30 push-ups) + (5 x 1 minute plank with 30 seconds rest intervals) +( 20 sit-up). Followed by some weight training.

The run had taken a toll on me. Wanted to do 3 sets of the push-up, plank & sit-up combination but only managed 1 set.

Saturday, January 21, 2017

Tri-Life Re-Boot 2017

New Year, New Season

With Powerman (10k-60k-10k, run-bike-run duathlon) Ocean Man (5km open water swim), PD Triathlon (OD) & Standard Chartered KL Marathon (42k run) in the pipeline for 1H2017, I have a lot of work ahead of me.

Some of the workouts that I can remember since 1 Jan 2017:-

6 Jan 2017 (Friday)(8.00 a.m.)

Swim - 500 front crawl + 1000 Paddles & Pull Buoy + 500 Kick Board (Total 2000m)

(7.45 p.m.)

16.5km run at Putrajaya. First run on the road since a few months ago. Started from swimming pool near Putrajaya Marina and ran to PM's Office via Precinct 18. Back to swimming pool via the Boulevard.

12 Jan 2017 (Thursday)(6.45 p.m.)

Another 16.5km run at Putrajaya. A repeat of the same run on 6 Jan.

15 Jan 2017 (Sunday)(3.00 p.m.)

1x3500m swim at the club house. Original target was a 3km swim but ended up with extra 500m in the bank.

17 Jan 2017 (Tuesday)(5.30 p.m.)

1.5 hour workout at the gym. 10 minutes warm up on the Treadmill. 3 sets of 30 push-ups + 5 x 1 minute plank with 30 seconds rest intervals + 25 sit-ups. Followed by some weight training.

18 Jan 2017 (Wednesday)(7.00 p.m.)

1.0 hour hill repeats at the backyard of Equine Park. Was meant to run on the treadmill in the gym, but no available machine.Could have done more but the hills got a little too dark after 8 p.m.

19 Jan 2017 (Thursday)(7.00 p.m.)

18km run at Putrajaya. Same route as 6 & 12 Jan with slight detour to up the distance from 16.5km to 18km.

21 Jan 2017 (Saturday)(3.30 p.m.)

Back to the pool at the clubhouse for some drills. 
500 front crawl
+ 500 kick board with fins
+ 1500 paddles with pull buoy
+ 500 kick board
+ 10 x 50 front crawl
+ 500 Easy (Total 4000m) 

22 Jan 2017 (Sunday)(5.00 p.m.)

Over-slept and skipped my planned bike ride again!

Made up for the skipped training session with a 40 minutes + 20 minutes spin on my stationary bike at home with GCN Indoor Cycling videos.

Wanted to do 3 sets of 30 push-ups + 5 x 1 minute plank with 30 seconds rest intervals after the bike spin, but only managed:
1x30 push-ups + 
3 x 1 minute plank with 30 seconds rest interval + 
1x30 push-ups.