So, the counter above stopped ticking so I guess some summary should be given. So I will start with the most important. Finished 23 overall, with 1:12:04. Finished 5th in my age group and as the best novice. The split times were as follows:
Swim 14:11 (62)
T1 1:20
Cycle 36:46 (47)
T2 1:00
Run 19:03 (13)
Overall 1:12:04 (23)
I guess due to lack of experience I had no idea how to spread the energy among three disciplines. The end result of it was a nice sprinting finish while overtaking more than 6 people on the way. That margin might have been put to swimming or cycling. Head winds played its role and the way back, a bit uphill and against the wind was of some struggle.
Swimming could have also been stronger, kept behind somebody most of the time.the thought of continuous effort for the next hour kept me away from taking the risk.But I see now I should have gone more over the bordery.At least I got some experience and know what to expect next time.
but let me write how it all happened.
So the doomsday started. woke up at 5:55 but went back to sleep to conserve the energy.got up at 7:30 in the end. Cereal breakfast and hit the road at 8. 18km to go, mostly uphill.didn't want to kill myself before even starting to compete so I kept the average on about 20-23km/h and heart rate less than 140. Got there at about 08:50, and happy and smiling heading towards the transition. And there it starts. The marshall didn't want to let this bike in-i was missing the rear brakes,which just stopped working few days before.so I stand there and negotiate as usual when doing shopping etc. but no way he's going to let me in.went up to the techincal support. But anything beside the name had nothing to go with it.no spanners, no brake lines.a few bikes for the presentation and a crew all dressed up nicely with sponsors logos. Few calls and there's the help on the way, but not sooner than in 1.5 what means no help since the transition area is closing in 20mins now.So what i did, went to nearly every person asking if they got a brake line with them.chances like 1to million, so I am smiling, they are smiling. Overall lots of laugh.but the reality was facing me more and more with each minute.but I said to myself, there's no way that I am not going to compete today, after 7 months of training.so I kept going.and all of a sudden, my 'providence' listened to me. A friend of mine, long time not seen, came up to me offering me his second bike. Miracle. I will be able to compete. No matter that not on my 1980s Old Peugeot. Plans have to be flexible, if needs be, it's worth chaging them so that the output is more positive. Put my bike on the rack, left the runners, a cycling shirt w/the number and a helmet.left to watch the first wave competing.Anybody knows the scene when Blade is coming to the discoteque?New Order - Confusion ==) that's what kept me going and building up potential for those 2hrs waiting.20mins before the start went to warm up myself.some running and stretching the calf mussles=my usual friend accompanying me during my trainings. Changed myslef and ready to rock. Some short briefing, got a cap and into the water. After about 200m no major warm up in the water started to be felt. Short crisis, and thoughts I will have to be able to compete for the next hour or so at a coninuous effort.but Lance Armstrong's words from It's not about the bike: 'You can either give up or fight like hell' and repeating some mantras kept me going. Finished, got out of the water, heard a friend of mine shouting to keep going and headed towards the transition.everything was wet after some showers,but it's not going to stop me.shoes on,too much time spent tying them up, shirt put on, the no.on the pins got ripped and only kept itself by the remaining two pins.helmet on and running towards the road.felt really good cycling=overtaken a lot of people.only looked at the speedometer, 1km, 2km, 5km, half done, turn around, and against the head winds now.went as slow as 27km/h in some parts, but the average from the first length kept it overall at 33km/h.and just at the last roundabout.three marshalls standing and talking to each other.nobody pointing the direction.missed the turn.had to go back, somebody overtook me, trying to catch up some cramps got me in both calves.drank some water since no chance to do it earlier, had a regular bottle rather than bidon so had to screw it off w/the teeth.got in to transition.helmet off. Ready to go for the last bit.heard somebody shouting my name, smiled and kept going.also on this bit I overtook a lot of people.saw few friends from the club going backwards already,but these guys rock.1:03 is out of my reach.at least now. I think I got addicted already. Beside a bowl of cereals and windsurfing this is another one to go. At least a good one:)
take care
P.S. will put a picture once it's available
results to confirm available at:
http://www.fingalsprint.3dtri.com/
Tuesday, May 19, 2009
Sunday, May 10, 2009
Weekly Review 13
And finally the last review before the Fingal Sprint Triathlon on Sunday 17 May. Lots of duties this week, final exams in college so most of the time spent studying. But needed to work out as well. Good to keep the balance and go do some exercising.
Sleep routines maintained. Sleep hours a day on average 05:17. No sleep at all on Fri/Sat. Exam on Saturday morning. new record beaten==> 41 successive hours with no sleep. Getting up on average 5:45, due to 00:00 on Saturday. Otherwise around 6:30. Water intake on average 5.5litres.
10 workouts altogether, 3:05:05, 3071kcal, 63.89km
SWIMMING
=============
no swimming this week, exam on both Fri and Sat. More time next week.
CYCLING
=============
7 workouts, 1:55:21, 1898kcal, 49.89km
mostly college cycling, trips shopping, and to exam hall located 4km from the Campus
RUNNING
============
3 workouts, 1:09:44, 1173kcal, 14.0km
6.05 1km*3@3:40 4.6km 24:53.24 03:35.28avg 184avg
in zone 04:41 03:34.19 1km
hi zone 19:52 03:38.95 2km
lo zone 00:09 03:32.70 3km
00:00.00 4km
average 184 00:00.00 5km
high 208
low 145
calories 925
fat burn 0.12
Comments Huge heart rate lately. hmm... Not to sure if the readings were correct. Felt kind of tired but don't exagerate. Time can tell about my performance. Pretty windy though.
9.05 5km*1@3:50/km 6.2km 29:47.62 183avg
in zone 05:38 5km total 19:06.06
hi zone 22:37 average 03:49.21
lo zone 01:24
1st km 03:43.57
average 184 2nd km 03:50.29
high 199 3rd km 03:52.83
low 143 4th km 03:53.69
5th km 03:45.67
calories 1089
fat burn 0.14
Comments Don't know what's happening and what's the reason. My heart rates are much higher then they used to be on similar training. Felt ok though.
10.05 2km*1@3:30km 3.2KM 15:04.36 172avg
jogging GLE-UAT 0.5 01:49.21 01:49.21 135
warm up 0.2 02:31.49 02:31.49 143
400m 0.4 01:23.63 01:23.63 169
800m 0.4 01:25.24 02:48.87 186
1000m 0.2 00:42.38 03:31.25 188
1200m 0.2 00:41.90 04:13.15 189
1600m 0.4 01:23.85 05:37.00 192
2000m 0.4 01:17.83 06:54.83 195
200m jog - 10s check 0.0 00:10.90 07:05.73 195
200m jog - 60s check 0.1 00:50.27 07:56.00 167
200m jog - 90s check 0.1 00:53.55 08:49.55 164
30s break 0.0 00:41.16 00:41.16 147
jogging UAT-GLE 0.3 01:12.95 01:12.95 168
3.2 15:04.36 172
in zone 02:03 2km total 06:54.83
hi zone 08:34 1st km 03:31.25
lo zone 01:08 2nd km 03:23.58
average 03:27.41
average 157
high 199
low 99
calories 423
fat burn 0.05
Comment I felt pretty well. My old pain in the calfs, ie the bone when running really aches, seems to be on its way back. Hmm... Hoping I will manage to kick its as during the triathlon.
Sleep routines maintained. Sleep hours a day on average 05:17. No sleep at all on Fri/Sat. Exam on Saturday morning. new record beaten==> 41 successive hours with no sleep. Getting up on average 5:45, due to 00:00 on Saturday. Otherwise around 6:30. Water intake on average 5.5litres.
10 workouts altogether, 3:05:05, 3071kcal, 63.89km
SWIMMING
=============
no swimming this week, exam on both Fri and Sat. More time next week.
CYCLING
=============
7 workouts, 1:55:21, 1898kcal, 49.89km
mostly college cycling, trips shopping, and to exam hall located 4km from the Campus
RUNNING
============
3 workouts, 1:09:44, 1173kcal, 14.0km
6.05 1km*3@3:40 4.6km 24:53.24 03:35.28avg 184avg
in zone 04:41 03:34.19 1km
hi zone 19:52 03:38.95 2km
lo zone 00:09 03:32.70 3km
00:00.00 4km
average 184 00:00.00 5km
high 208
low 145
calories 925
fat burn 0.12
Comments Huge heart rate lately. hmm... Not to sure if the readings were correct. Felt kind of tired but don't exagerate. Time can tell about my performance. Pretty windy though.
9.05 5km*1@3:50/km 6.2km 29:47.62 183avg
in zone 05:38 5km total 19:06.06
hi zone 22:37 average 03:49.21
lo zone 01:24
1st km 03:43.57
average 184 2nd km 03:50.29
high 199 3rd km 03:52.83
low 143 4th km 03:53.69
5th km 03:45.67
calories 1089
fat burn 0.14
Comments Don't know what's happening and what's the reason. My heart rates are much higher then they used to be on similar training. Felt ok though.
10.05 2km*1@3:30km 3.2KM 15:04.36 172avg
jogging GLE-UAT 0.5 01:49.21 01:49.21 135
warm up 0.2 02:31.49 02:31.49 143
400m 0.4 01:23.63 01:23.63 169
800m 0.4 01:25.24 02:48.87 186
1000m 0.2 00:42.38 03:31.25 188
1200m 0.2 00:41.90 04:13.15 189
1600m 0.4 01:23.85 05:37.00 192
2000m 0.4 01:17.83 06:54.83 195
200m jog - 10s check 0.0 00:10.90 07:05.73 195
200m jog - 60s check 0.1 00:50.27 07:56.00 167
200m jog - 90s check 0.1 00:53.55 08:49.55 164
30s break 0.0 00:41.16 00:41.16 147
jogging UAT-GLE 0.3 01:12.95 01:12.95 168
3.2 15:04.36 172
in zone 02:03 2km total 06:54.83
hi zone 08:34 1st km 03:31.25
lo zone 01:08 2nd km 03:23.58
average 03:27.41
average 157
high 199
low 99
calories 423
fat burn 0.05
Comment I felt pretty well. My old pain in the calfs, ie the bone when running really aches, seems to be on its way back. Hmm... Hoping I will manage to kick its as during the triathlon.
Weekly Review 12
Back to normal this week. Sleeping routines improved. Exactly 6hr sleep on average. 6:30 getting up time recorded. 4.25 litres of water a day drunk.
13 workouts altogether, 4:43:55, 4234kcal, 70.38km
SWIMMING
===========
1 workout, 1:30:00, 988kcal, 3.58km
1.05 Belvedere School 1:30:00, 3575m, 0.7m/s, 988kcal, 0.13kg fat burnt
300/300m warm up
250/550m 10*25m every30s [20.29, 19.83, 22.49, 20.42, 21.20, 20.10, 20.48, 21.32, 20.94, 21.59]
1000/1550m 1*200@3:40+2*150@2:40+3*100@1:45+4*50@55s [3:10, 2:30.51, 2:38.44, 1:36.67, 1:09.32*, 1:40.49, 1:44.89, 50.00, 50.86, 51.66, that fifty before]
100/1650m recovery
1025/2875m 4*100m@1:45+5*75m@1:25+3*50m@55s+4*25m@30s [1:31.50, 1:36.48, 1:39.72, 1:42.19, 1:13.87, 1:14.58, 1:15.36, 1:16.42, 1:17.62, 46.64, 48.52, 50.90, 24.30, 25.34, 25.16, 24.59]
200/3075m 8*25m leg kick every 50s
200/3275m 4*50m every 1:30 coming back with the head above water [x, 49.24, 51.24, 51.24]
200/3475m 8*25m every 45s fast [21.66, 21.46, 21.67, 22.01, 21.10, 21.69, 22.06, x]
100/3575m 100m recovery
CYCLING
============
9 workouts, 2:12:11, 2256kcal, 54.0km
just college cycling and trip to belvedere school on friday during triathlon session
bike rear axel probably broken again. Need to repair it before the triathlon on 17.05
RUNNING
============
3 workouts, 1:01:44, 990kcal, 12.8km
27.04 3km*1 @3:40
4.2 20:10.44 170
in zone 05:19 total 11:03.63
hi zone 12:00 average 03:41.21
lo zone 02:23
average 170
high 194
low 109
calories 678
fat burn 0.09
30.04 1km*3@3:30, P=90s jog
4.6 24:34.38 03:33.73 179
in zone 05:19 03:28.20 1km
hi zone 17:21 03:36.70 2km
lo zone 01:45 03:36.28 3km
00:00.00 4km
average 179 00:00.00 5km
high 197
low 114
1.05 3km*1@3:50 (TS)
4.2 17:00.89 166
need to take a short break after 2nd km, bad pain in the stomach, after 90s break it was a bit easier to run with but still had it.
in zone 07:06 total 11:38.58
hi zone 11:16 average 03:52.86
lo zone 00:10 1st km 03:52.10
2nd km 03:54.87
average 162 3rd km 03:51.61
high 181
low 132
13 workouts altogether, 4:43:55, 4234kcal, 70.38km
SWIMMING
===========
1 workout, 1:30:00, 988kcal, 3.58km
1.05 Belvedere School 1:30:00, 3575m, 0.7m/s, 988kcal, 0.13kg fat burnt
300/300m warm up
250/550m 10*25m every30s [20.29, 19.83, 22.49, 20.42, 21.20, 20.10, 20.48, 21.32, 20.94, 21.59]
1000/1550m 1*200@3:40+2*150@2:40+3*100@1:45+4*50@55s [3:10, 2:30.51, 2:38.44, 1:36.67, 1:09.32*, 1:40.49, 1:44.89, 50.00, 50.86, 51.66, that fifty before]
100/1650m recovery
1025/2875m 4*100m@1:45+5*75m@1:25+3*50m@55s+4*25m@30s [1:31.50, 1:36.48, 1:39.72, 1:42.19, 1:13.87, 1:14.58, 1:15.36, 1:16.42, 1:17.62, 46.64, 48.52, 50.90, 24.30, 25.34, 25.16, 24.59]
200/3075m 8*25m leg kick every 50s
200/3275m 4*50m every 1:30 coming back with the head above water [x, 49.24, 51.24, 51.24]
200/3475m 8*25m every 45s fast [21.66, 21.46, 21.67, 22.01, 21.10, 21.69, 22.06, x]
100/3575m 100m recovery
CYCLING
============
9 workouts, 2:12:11, 2256kcal, 54.0km
just college cycling and trip to belvedere school on friday during triathlon session
bike rear axel probably broken again. Need to repair it before the triathlon on 17.05
RUNNING
============
3 workouts, 1:01:44, 990kcal, 12.8km
27.04 3km*1 @3:40
4.2 20:10.44 170
in zone 05:19 total 11:03.63
hi zone 12:00 average 03:41.21
lo zone 02:23
average 170
high 194
low 109
calories 678
fat burn 0.09
30.04 1km*3@3:30, P=90s jog
4.6 24:34.38 03:33.73 179
in zone 05:19 03:28.20 1km
hi zone 17:21 03:36.70 2km
lo zone 01:45 03:36.28 3km
00:00.00 4km
average 179 00:00.00 5km
high 197
low 114
1.05 3km*1@3:50 (TS)
4.2 17:00.89 166
need to take a short break after 2nd km, bad pain in the stomach, after 90s break it was a bit easier to run with but still had it.
in zone 07:06 total 11:38.58
hi zone 11:16 average 03:52.86
lo zone 00:10 1st km 03:52.10
2nd km 03:54.87
average 162 3rd km 03:51.61
high 181
low 132
Weekly Review 11
Bike working again. I'm feeling better, sleeping 7.5hrs a day, getting up time on average 8:00!!!
6 workouts this week, 3 runs, 2 cycles to town for the swim, 1 swim
SWIMMING
============
24.04 1.5hr, 3650m, 0.7m/s good average, 988calories, 0.13kg fat burnt
breakdown
300/300m warm up
400/700m 16*25m every 30s [21.49, 21.99, 22.89, 23.12, 22.34, 23.12, 23.82, 22.96, 23.58, 23.81, 23.68, 23.75, 24.20, 24.45, 23.57, 23.27]
500/1200m 200@3:15+150@2:20+100@1:30+50@50s [3:08.40, 2:32.37, x, 45.65]
50/1250m 50m recovery
500/1750m 200@3:15+150@2:20+100@1:30+50@50s [3:18.28, 2:38.78, 1:45.74, 49.77]
50/18000m 50m recovery
500/2300m 200@3:15+150@2:20+100@1:30+50@50s [3:24.82, 2:38.69, 1:44.85, 49.44]
100/2400m 100m recovery
400/2800m 150@2:20+100@1:30+50@50s [2:36.86, 1:47.76, 49.49]
400/3200m 16*25m leg kick every 45s
100/3300m 100m recovery
250/3550m 5*50m every 1:30 (41.72, 43.06, 44.14, 43.67, 43.24)
100/3650m 100m recovery
CYCLING
============
just cycle for the training to town.
35:55, 16.1km overall, 756kcal, poor average ==> traffic lights
RUNNING
============
3 workouts, 1:11:51, 1155kcal, 12.4km
21.04 1km*3@3:30, P=90s jog
4.6 25:16.70 175
in zone 09:16 03:29.43 1km
hi zone 15:22 03:33.62 2km
lo zone 00:26 03:31.55 3km
00:00.00 4km
average 175 00:00.00 5km
high 195
low 125
calories 887
fat burn 0.12
22.04 500m*5@1:35, P=90s jog
in zone 12:03 01:31.20 1
hi zone 14:09 01:32.56 2
lo zone 03:14 01:34.55 3
average 173 01:35.50 4
high 196 01:30.49 5
low 123
calories 993
fat burn 0.13
average / 500m 01:32.86
24.04 3km*1 @ 3:50 (TS)==> Triathlon Session, after swimming in Belvedere School & cycling home
4.0 16:57.01 173
in zone total 11:30.95
hi zone average 03:50.32
lo zone
average 173
high 187
low 102
calories
fat burn
6 workouts this week, 3 runs, 2 cycles to town for the swim, 1 swim
SWIMMING
============
24.04 1.5hr, 3650m, 0.7m/s good average, 988calories, 0.13kg fat burnt
breakdown
300/300m warm up
400/700m 16*25m every 30s [21.49, 21.99, 22.89, 23.12, 22.34, 23.12, 23.82, 22.96, 23.58, 23.81, 23.68, 23.75, 24.20, 24.45, 23.57, 23.27]
500/1200m 200@3:15+150@2:20+100@1:30+50@50s [3:08.40, 2:32.37, x, 45.65]
50/1250m 50m recovery
500/1750m 200@3:15+150@2:20+100@1:30+50@50s [3:18.28, 2:38.78, 1:45.74, 49.77]
50/18000m 50m recovery
500/2300m 200@3:15+150@2:20+100@1:30+50@50s [3:24.82, 2:38.69, 1:44.85, 49.44]
100/2400m 100m recovery
400/2800m 150@2:20+100@1:30+50@50s [2:36.86, 1:47.76, 49.49]
400/3200m 16*25m leg kick every 45s
100/3300m 100m recovery
250/3550m 5*50m every 1:30 (41.72, 43.06, 44.14, 43.67, 43.24)
100/3650m 100m recovery
CYCLING
============
just cycle for the training to town.
35:55, 16.1km overall, 756kcal, poor average ==> traffic lights
RUNNING
============
3 workouts, 1:11:51, 1155kcal, 12.4km
21.04 1km*3@3:30, P=90s jog
4.6 25:16.70 175
in zone 09:16 03:29.43 1km
hi zone 15:22 03:33.62 2km
lo zone 00:26 03:31.55 3km
00:00.00 4km
average 175 00:00.00 5km
high 195
low 125
calories 887
fat burn 0.12
22.04 500m*5@1:35, P=90s jog
in zone 12:03 01:31.20 1
hi zone 14:09 01:32.56 2
lo zone 03:14 01:34.55 3
average 173 01:35.50 4
high 196 01:30.49 5
low 123
calories 993
fat burn 0.13
average / 500m 01:32.86
24.04 3km*1 @ 3:50 (TS)==> Triathlon Session, after swimming in Belvedere School & cycling home
4.0 16:57.01 173
in zone total 11:30.95
hi zone average 03:50.32
lo zone
average 173
high 187
low 102
calories
fat burn
Weekly Review 10
felt sick all week. getting up at nine and sleeping 9hrs a day can say a lot on that. usually about 5-6hrs of sleep and around 6o'clock getting up.
just swimming that week
SWIMMING
============
1.5hr training, 3400m, 0.6m/sec average==> lots of swimming, short brakes 1002calories, 0.13kg fat burnt,
here is that training
150/150m 150m warm up
250/400m 10*25m @30s [20.56,x,22.08, 24.56, 21.63, 22.1, 24.78, 21.93, 22.16, 21.64]
600/1000m 4*150m @2:45 [2.19.14, 2.18.81, 2.23.88, 2.26.27]
50/1050m 50m recovery [1.59.84]
500/1550m 5*100m @1:45 [1:34.49, 1:36.08, 1:37.37, 1:42.86, 1:38.11]
50/1600m 50m recovery [1:42.21]
450/2050m 6*75m @1:20 [1:08.16, 1:09.73, 1:11.90, 1:10.95, 1:13.22, 1:13.45]
50/2100m 50m recovery [2:05.13]
350/2450m 7*50m @55s [0:44.36, 0:45.44, 0:47.13, 0:46.94, 0:47.47, 0:48.67, 0:47.31]
50/2500m 50m recovery [2:21.00]
200/2700m 8*25m @30s [0:22.18, 0:22.01, 0:23.77, 0:22.51, 0:23.79, 0:26.74, x, 0:20.51]
200/2900m 200m recovery
250/3150m 5*50m @1:30 sprint [0:39.03, 0:40.40, 0:40.23, 0:40.66, 0:39.32]
50/3200m 50m recovery
200/3400m 8*25m @45s [x,x,x,x,x,0:20.18, 0:21.10, 0:20.26]
just swimming that week
SWIMMING
============
1.5hr training, 3400m, 0.6m/sec average==> lots of swimming, short brakes 1002calories, 0.13kg fat burnt,
here is that training
150/150m 150m warm up
250/400m 10*25m @30s [20.56,x,22.08, 24.56, 21.63, 22.1, 24.78, 21.93, 22.16, 21.64]
600/1000m 4*150m @2:45 [2.19.14, 2.18.81, 2.23.88, 2.26.27]
50/1050m 50m recovery [1.59.84]
500/1550m 5*100m @1:45 [1:34.49, 1:36.08, 1:37.37, 1:42.86, 1:38.11]
50/1600m 50m recovery [1:42.21]
450/2050m 6*75m @1:20 [1:08.16, 1:09.73, 1:11.90, 1:10.95, 1:13.22, 1:13.45]
50/2100m 50m recovery [2:05.13]
350/2450m 7*50m @55s [0:44.36, 0:45.44, 0:47.13, 0:46.94, 0:47.47, 0:48.67, 0:47.31]
50/2500m 50m recovery [2:21.00]
200/2700m 8*25m @30s [0:22.18, 0:22.01, 0:23.77, 0:22.51, 0:23.79, 0:26.74, x, 0:20.51]
200/2900m 200m recovery
250/3150m 5*50m @1:30 sprint [0:39.03, 0:40.40, 0:40.23, 0:40.66, 0:39.32]
50/3200m 50m recovery
200/3400m 8*25m @45s [x,x,x,x,x,0:20.18, 0:21.10, 0:20.26]
Weekly Review 9
my bike got broken. tried to fix it once, didn't work. duties in college made it hard to find time for it then. so no cycling that week.
RUNNING
2 workouts, altogether 10.2km, 45:27 of training altogether,
8.04 2km*1 @ 3:40
3.2 15:27.71 165
in zone 05:29 2km total 07:23.48
hi zone 07:44 average 03:41.74
lo zone 02:06
average 162
high 185
low 92
calories 502
fat burn 0.07
12.04 3.5km*2 @ 4:00, Rush
7km route
went to a friend's place. run on the cliffs on the east coast
RUNNING
2 workouts, altogether 10.2km, 45:27 of training altogether,
8.04 2km*1 @ 3:40
3.2 15:27.71 165
in zone 05:29 2km total 07:23.48
hi zone 07:44 average 03:41.74
lo zone 02:06
average 162
high 185
low 92
calories 502
fat burn 0.07
12.04 3.5km*2 @ 4:00, Rush
7km route
went to a friend's place. run on the cliffs on the east coast
Weekly Review 8
Long time no writing. Will try to catch up with posting at least with the weekly reviews.
from 30.03 - 5.04
10 workouts altogether. 3 times running, 1 swimming session, 5 cycles and a squash game.
CYCLING
47.7km around college only. no real training.
RUNNING
1.04 3km*1 @ 3:40, made it in 10:55.
03:10 total 10:55.65
10:00 average 03:38.55
05:05 1st km 03:39.65
2nd km 03:40.60
161 3rd km 03:35.40
191
92
357
0.05
4.04 1km*5@3:30, P=90s jog,
in zone 11:44 03:25.61 1km
hi zone 21:59 03:30.01 2km
lo zone 01:25 03:32.52 3km
03:31.40 4km
average 168 03:27.75 5km
high 194
low 141
calories 1242
fat burn 0.16
5.04 3km*1 @ 3:40
07:41 total 10:58.35
11:57 average 03:39.45
03:00 1st km 03:37.09
2nd km 03:42.66
169 3rd km 03:38.60
192
107
759
0.1
SWIMMING
one session on Friday, skipped the club training, had to go earlier and do my own
3.04
200/200m warm up
1000/1200m 10*100m at 1:30-1:40
from 30.03 - 5.04
10 workouts altogether. 3 times running, 1 swimming session, 5 cycles and a squash game.
CYCLING
47.7km around college only. no real training.
RUNNING
1.04 3km*1 @ 3:40, made it in 10:55.
03:10 total 10:55.65
10:00 average 03:38.55
05:05 1st km 03:39.65
2nd km 03:40.60
161 3rd km 03:35.40
191
92
357
0.05
4.04 1km*5@3:30, P=90s jog,
in zone 11:44 03:25.61 1km
hi zone 21:59 03:30.01 2km
lo zone 01:25 03:32.52 3km
03:31.40 4km
average 168 03:27.75 5km
high 194
low 141
calories 1242
fat burn 0.16
5.04 3km*1 @ 3:40
07:41 total 10:58.35
11:57 average 03:39.45
03:00 1st km 03:37.09
2nd km 03:42.66
169 3rd km 03:38.60
192
107
759
0.1
SWIMMING
one session on Friday, skipped the club training, had to go earlier and do my own
3.04
200/200m warm up
1000/1200m 10*100m at 1:30-1:40
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