Spent most of my weekend watching the olympics races.
Finally dragged myself down to the gym to get the blood flowing.
Since I was afraid to worsen my ITB strain, had to do other exercises to substitute the running.
30 mins of biking with alternate 1km fast spin at above 100rpm (level 8-10 out of 20)
Really got my HR up on that. Distance covered- 13km.
Another 20mins of single-legged bridge and plank to build core and followed by 10mins of stretching.
^..^ ^..^
星期一, 八月 11
星期五, 八月 8
Training- 8 Aug (200m run)
yeah! you hear me right! 200m! That was all i did this evening.
The culprit? ITB!!!! I think I will need to take the week off and subsitute running with other cross trainings.
Why this kind of mishap always happen to me before a major race???!!
Sianz....
The culprit? ITB!!!! I think I will need to take the week off and subsitute running with other cross trainings.
Why this kind of mishap always happen to me before a major race???!!
Sianz....
星期二, 八月 5
Training- 5 Aug
Swim
Went for a 45mins practise swim during lunch.
Spent most of my time doing kicking in the pool, especially the side kick drill.
Now my neck and shoulders are so sore.....but I enjoyed the swim tremendously.
Will do it again tomorrow...its good to see some progress.
Run
2 colleagues joined me this evening- one is the Ironlady and the other is preparing for his IPPT.
Shared with them my idea of intervals for the evening- 5x1km own pace.
Ironlady preferred to run on her own as she claimed that she is too old for speedwork.
The male colleague was game enough to join me for the intervals.
Target pace was 5:00/km. We will take turn to run so my run time will be his recovery time and vice versa.
I was doing well until......half-way through my last lap, the sudden pain outside my right knee. I couldnt even do a slow jog so had to break into a walk.
I think I have gotten the infamous ITB. Sianz x 100. Always kena this kind of funny injuries before race, even when I didnt up my mileage too much. WTF!
I will need to hang up my shoes and rest till Sunday. Hope I will feel better by then.
Anyway, here are the numbers:
Lap 1 4:32 Avg HR 176
Lap 2 4:46 Avg HR 177
Lap 3 4:47 Avg HR 178
Lap 4 4:41 Avg HR 180
^..^ ^..^
Went for a 45mins practise swim during lunch.
Spent most of my time doing kicking in the pool, especially the side kick drill.
Now my neck and shoulders are so sore.....but I enjoyed the swim tremendously.
Will do it again tomorrow...its good to see some progress.
Run
2 colleagues joined me this evening- one is the Ironlady and the other is preparing for his IPPT.
Shared with them my idea of intervals for the evening- 5x1km own pace.
Ironlady preferred to run on her own as she claimed that she is too old for speedwork.
The male colleague was game enough to join me for the intervals.
Target pace was 5:00/km. We will take turn to run so my run time will be his recovery time and vice versa.
I was doing well until......half-way through my last lap, the sudden pain outside my right knee. I couldnt even do a slow jog so had to break into a walk.
I think I have gotten the infamous ITB. Sianz x 100. Always kena this kind of funny injuries before race, even when I didnt up my mileage too much. WTF!
I will need to hang up my shoes and rest till Sunday. Hope I will feel better by then.
Anyway, here are the numbers:
Lap 1 4:32 Avg HR 176
Lap 2 4:46 Avg HR 177
Lap 3 4:47 Avg HR 178
Lap 4 4:41 Avg HR 180
^..^ ^..^
星期日, 八月 3
Training- 3 Aug (Half Interval Half Tempo)
Thought of doing some speedwork at Bedok Reservoir this evening.
Planned to do 5 x 1km interval, but unfortunately the battery on my garmin went flat after 1st lap i couldnt record my timing and HR.
Did my lap at 4:22 but already half-dead at the end, is the out-of-breath kind of half-dead.
Tsk tsk tsk....am I getting weaker physically or mentally.
For the next 3 x 1km, I was just trying to speed up a bit but I didnt know my pace. My guess is about 5:30-5:45, so it was more tempo run than speed run.
Total distance: 8.6km
Total time: unknown
Avg pace: Unknown
Avg HR: Unknown
^..^ ^..^
Planned to do 5 x 1km interval, but unfortunately the battery on my garmin went flat after 1st lap i couldnt record my timing and HR.
Did my lap at 4:22 but already half-dead at the end, is the out-of-breath kind of half-dead.
Tsk tsk tsk....am I getting weaker physically or mentally.
For the next 3 x 1km, I was just trying to speed up a bit but I didnt know my pace. My guess is about 5:30-5:45, so it was more tempo run than speed run.
Total distance: 8.6km
Total time: unknown
Avg pace: Unknown
Avg HR: Unknown
^..^ ^..^
星期六, 八月 2
Swimming- 2 Aug
Swimming lesson this evening.
Earlier in the session, still did not convert from "struggling" to "swimming".
I was having difficulty breathing and the instructor cracked his head to give me the right instruction...he told me to "row" then my head would naturally rotate to the surface to breath.
I tried but was still struggling to catch a breath.
He tried even harder to enlighten me...then I realised that he meant "roll" the torso and not "row" with my arms. Ha ha....I think he's hokkien peng.
After, everything just clicked. I was swimming with more ease and certainly could breath easier.
So happy to finally see a ray of hope after a few sessions.
Now, I have to overcome the problem of lower body sinking when i swim. Has to remember to arch my back.....
^..^ ^..^
Earlier in the session, still did not convert from "struggling" to "swimming".
I was having difficulty breathing and the instructor cracked his head to give me the right instruction...he told me to "row" then my head would naturally rotate to the surface to breath.
I tried but was still struggling to catch a breath.
He tried even harder to enlighten me...then I realised that he meant "roll" the torso and not "row" with my arms. Ha ha....I think he's hokkien peng.
After, everything just clicked. I was swimming with more ease and certainly could breath easier.
So happy to finally see a ray of hope after a few sessions.
Now, I have to overcome the problem of lower body sinking when i swim. Has to remember to arch my back.....
^..^ ^..^
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