March 2017

Back at the races for 2017. Good start for the year with Powerman & Oceanman in March and very happy with my results.

5 March, Sunday, Powerman Malaysia, Putrajaya

Run 10km - Bike 60km - Run 10km

13 March, Monday, Run (Treadmill)

1km EZ, 10km (Hard) (55:52), 1km EZ

14 March, Tuesday, Swim (at Clubhouse)

80 x 50m Front Crawl
1st 50 reps @ 1:30; last 30 reps on 1:25. 

A big jump from the 60 x 50m done on 22/2/17. Excellent build-up to Oceanman.

19 March, Sunday, Oceanman Malaysia (Putrajaya Lake)

5km Swim

20 March, Monday, Swim (at Clubhouse)

1 x 500 EZ Front Crawl + 1 x 500 (Catch-Up Pull) + 8 x 50 Front Crawl (Hard) + 1x50 EZ (total 1,500m)

22 March, Wednesday, Run (Treadmill)

1 km EZ + 11km Hard (10k split 54:40, 11km split 59:40) + 1km EZ

23 March, Thursday, Swim - Run (Treadmill)

1 x 500 Front Crawl + 1 x 500 Paddles with Pull Buoy 
+ 5km Treadmill (Hard) + 1km EZ

26 March, Sunday, Bike at Putrajaya

Rode with Don and Lee, 3 x Putrajaya - Cyberjaya Loops totaling 100km.

27 March, Monday, Swim (Clubhouse)

1 x 500 Front Crawl + 1 x 500 Kickboard with Fins + 1 x 2000 Paddles with Pull Buoy + 10 x 50 Front Crawl with 10 push-ups after ever 50 + 1 x 500 EZ (total 4,000m)

28 March, Tuesday (Strength Training)

1km EZ (on Treadmill) + 10 x 1:30 planking @ 1:30 Rest Intervals + 3 x (30 push-ups + 15 sit-ups) + Weights