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

Ironman Training - 3k Swim

18/9/15 - Group Workout @ Chin Woo Pool

1 x 350m Easy
5 x 150m (50 kickboard + 100 front crawl)
1 x 200m One Arm Pull
10 x 100m Front Crawl
5 x 100m (50 backstroke + 25 breaststroke + 25 front crawl)
6 x 25m Front Crawl
1 x 100m Easy

Ironman Training - 4k Swim

15 Sept 2015 - Club House

1 x 500m Easy
1 x 1000m Paddles + Pull Bouy
1 x 500m Kickboard
15 x 100m Front Crawl (10-15 seconds rest interval)
1 x 500m Easy

SWIMMING AT MID-DAY

Thursday, 17 March 2011

Took half-day leave from work to accompany wife to somewhere later in the afternoon. Went for short swim at Celebrity Fitness, Mid Valley, before I was due to pick wife up from home. Have been and will be skipping regular training sessions for various reasons, hence had to make the most of what ever spare time I have to log in some mileage.

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Not much though but better than zero - swam 1x400m front crawl + 1x800m kickboard + 1x800 paddles with pull buoy, total 2000m, at one-something in the afternoon of a working day.

DRILLS AT THE POOL

Wednesday, 2 March 2011

Beginning to enjoy swimming again. Menu prescribed by coach a 100m EZ + 800m paddles with fin + 10x25m with pull buoy + 500m front crawl (9:41) + 400m one-armed pulling + 300m front crawl (5:42) + 200m catch-up pull + 100m front crawl (1:39) + 50m front crawl (43 seconds) + 100m EZ.

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Never any good in swimming, so very pleased with my front crawls today. Felt so fresh after the swim despite a long day at the office.

SWIMMING

Friday, 18 February 2011

Menu for the evening:

12x100 @ 2:00 with Paddles & Fin + 300 Kickboard + 1x1500 in 30:51; total 3,000m. First 1 x 1,500 since Port Dickson Triathlon in July 2010.

Can't wait to race another triathlon...next stop Kenyir Lake, 10 April 2011.

http://www.triathlonmalaysia.com/race-details.php?eventID=24&tab=race

8x50 @ 1:00

11/2/11

Read as 8 times 50 meters on 1 minute. Piece of cake for a swimmer but was quite a tall order for a hopeless one in me.

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My short term target since returning to the pool is to nail this set of workout. The session for the evening started with strenght training - 8x150 (Paddles & Fin) + 12x50 (Pull Buoy) + 400 (Kick Board).

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I was hoping that coach would prescribe a 8x50 set as I was feeling quite good in the water that day for reasons unknown to me. After a short rest, came the big test. Have been trying in vain to complete such a set in the last few weeks but was only good enough for 3 reps of 50m continuously before skipping a rep.

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Think I logged 50 seconds in the 1st 50m and averaged 55 seconds per 50m for the entire set, which meant I had a good 5 seconds to catch my breath in between reps. Lost count after the 3rd 50m and set seemed to have continued forever. Had to check with coach that it was just 8x50 after the session (as it felt something like 12x50)

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Swam another 200m easy and called it a day. Next immediate target is to swim 8x50 without feeling like 12x50.

MINDLESS TRAINING

Wednesday, 5 Jan 2011
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8.00 p.m.
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Renewed my Chin Woo membeship & returned to training at the pool under the instructions of Don Khor. It has been more more than 2 years since I last completed a full training session with them. What would have been an EZ session a couple of years ago turned out to be very painful now that I am quite unfit.

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The menu was 100 EZ + 8x100 Pull Buoy + 8x50 Kick Board with Fins + 8x100 Paddles with Fins + 16x50 (drills) + 100 EZ (total = 3km).

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The set of 16x50 was most painful and comprised 5 x 3x50 (25 Butterfly/ 25 Front Crawl (FC) + 25 Backstroke/ 25 FC + 25 Breast Stroke/ 25 FC) + 1x50 FC. As one of the slower swimmers in the pool, I had to push hard so that I would have a short rest interval before the next rep.

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At one stage in the 16x50, I had to switch my mind off the pain & pushed off the wall "mindlessly" when the coach shouted "READY.....GO!!!"