5-Day Week

Finally got my act together, and logged in a decent training week. Skipped training on Thursday & Friday due to commitments at work. Felt very good with myself.


20 February 2017 (Monday)(5.30 p.m)

Swim at the club house:

500 front crawl +
500 kick-board with fins +
1500 paddles with pull buoy +
10 x 50 front crawl @ 1:10 +
10 x 50 front crawl with 10 push-ups after each 50 +
500 kick-board with fins (Total 4,000m)

21 February 2017 (Tuesday)(7.00 p.m.)

The benefit of keeping a training log, is its function as a reminder on how much (or in my case) how little training that I have put-in in recent weeks. A look into this blog reminded me of a long over due night run at Putrajaya (last done on 19 January 2017).

Went back to my regular starting point at the swimming pool near Marina Putrajaya to start my run. 

Swimming pool - PICC - Palace of Justice (POJ) - Precinct 18 - MOF Building - PM Office - MOF -  POJ - PICC - Pullman Hotel - Marina Putrajaya - swimming pool (Total 16.5 km).

Powerman Season 

22 February 2017 (Wednesday) (5.00 p.m.)

Swim at club house:

60 x 50 front crawl (Total 3,000m)

First ever extended 50m reps at the pool. First 20 reps were on 1:45. Switched to 1:30 for the remainder of the 40 reps. Next session, will go at 1:25.

25 February 2017 (Saturday)(7.30 a.m.)

Swim at club house:

500 front crawl +
500 kick board with fins +
1500 paddles with pull buoy +
500 kick board
2 x 50 front crawls (EZ)
10 x 50 @ 1:10 front crawl
10 x 50 front crawl with 10 push-ups after each 50 +
100 EZ (Total 4,200m)

26 February 2017 (Sunday)(7.45 a.m.)

Bike ride in the rain with Don Khor at Putrajaya. Repeated the 3 x Putrajaya - Cyberjaya loops (96km) plus 4 km run off the bike.

Team Cervelo