Daily Log 14 June 2011 – Today I ran the fastest 5km ever

DAILY LOG 14 JUNE 2011

SWIM

I swam for about an hour today wanting to get a better feel for my technique.  In yesterday’s triathlon workout, I wrote that I can feel a slight improvement in my strokes and that I am using more of my shoulders and not my arms. And today I wanted to really solidify that new sensation. I also get the impression that I can stretch my arms further when I utilise my shoulders more. I didn’t get a chance to record my lap times so I can’t tell whether it’s making me go any faster. I doubt it and frankly speaking it’s not really important to me at the moment to go faster. I just want to make sure I can swim comfortably and that I don’t tire myself out too much. In the triathlon I still have to cycle and run so not being tired after the swim really counts.

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Weekly Log 16 May – 22 May 2011

WEEKLY LOG 16 MAY – 22 MAY 2011

Another week has gone by. This would be my 15th Weekly Log. 8 weeks till the PD triathlon. 6 weeks to get my act together and 2 weeks to taper and prepare for the race.

This is how my week went.

Monday Swim
Tuesday Core Workout and Brick Bike/Run
Wednesday Run
Thursday Swim
Friday Cross Train
Saturday Pre-Race
Sunday Race – Larian Hari Keputeraan Sultan Azlan Shah 2011 7km

2 significant events happened this week, my thursday swim workout and of course sunday’s race.

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Race Report – Larian Hari Keputeraan Sultan Azlan Shah 2011 7km

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RACE REPORT
LARIAN HARI KEPUTERAAN SULTAN AZLAN SHAH 2011 7KM

I have been looking forward to this race for awhile now as it’s my first ‘away race’. This race is held in honour of and to celebrate the birthday of His Majesty The Sultan Of Perak, Sultan Azlan Shah. So I had high hopes for this running event and it did not disappoint.


TRAVEL

Kuala Kangsar is about 3 hours away (by car) from KL. We too a drive yesterday and arrived about 5 PM. After settling the accommodation matters, we took a drive to survey the route (see here for my Pre Race Prep). After dinner and a bit of a drive, it was time to go to sleep. Tomorrow is going to be a great day.

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Weekly Log 2 May – 8 May 2011

 

WEEKLY LOG
Another week has gone by. This would be my 13th Weekly Log. Time really flies.
This is how my week went.
Wednesday Run
Thursday Bike and Swim
There are 2 highlights of the week which is thursday’s Swim workout as well as sunday’s Larian Bomba race (read The Larian Bomba’s Race Report)

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Race Report – Larian Bomba 8 May 2011 10km

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RACE REPORT
LARIAN BOMBA 8 MAY 2011 10KM

My fourth race of the 2011 season (I never thought of my years in terms of seasons before)- The Larian Bomba 2011 10km run held in celebration of the World’s Firefighter’s Day.

This particular race was full of drama for me and I learnt a lot about myself today.

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Daily Log 30 April 2011

RACE

I have a few 10km runs coming up in the next few months (and even a 16.8km run in October) and I know that I had better start training for it. Running 5km will not cut it anymore. Some of the events coming up are:

8 May 2011 Larian Bomba 10km

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Daily Log 5 April 2011 – Swim and Run

 

Today is swim and run day and it was a great one.

SWIM

There’s so many drills that I have to do in my swimming that I’m losing track of what I do. As far as I can remember, this is what I did tonight:

Slow pace freestyle (warm up) 4 x 50m
Superman glide 2 x 50m
Sculling None
Kickboard with Fins 4 x 50m
Kickboard no fins none
Freestyle with fins 4 x 50m
Touch and Go (aka Catch-up Stroke) with fins 2 x 50m
Thumb to Thigh with fins 2 x 50m
One arm front (none)
One armed freestyle with fins (none)
Closed Fist with fins 2 x 50m
Lazy arm none
Pull buoy freestyle 4 x 50m
Side kick with arm pull 4 x 50m
Moderate Freestyle 8 x 50m

Total Laps 36

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10 km midnight run – phew

 

What a great feeling…

OK. I’ve gone a bit crazy. When I got home this evening from my afternoon 20km cycling I felt that I had a little bit more energy left so I decided to go for a midnight run.

I ran for 10km tonight and feel really great apart form a blister on my left feet. I keep getting a blister there. Must discover why. I think my left feet is smaller than my right which means it has a bit more room to move in the shoe.

Tonights splits are:

1. 4:38
2. 4:03

3. 4:12
4. 4:12
5. 4:12
6. 4:13
7. 4:12
8. 4:12
9. 4:08
10: 4:01
11. 4:12
12. 4:07
13. 4:18
14. 4:02

58 min 30 secs for first 5 km
4 mins 10 secs per lap

15. 3:43
16. 3:50
17. 3:55
18. 3:57
19. 3:39
20. 3:43
21. 3:43
22. 3:47
23. 3:36
24. 3:41
25. 3:26
26. 3:15
27. 2:42
28. 2:46

49 mins 43 secs for final 5 km
3 mins 33 secs per lap

Total time 108 mins 13 secs (1hr 48 mins 13 secs).

This is now my current personal best beating the last time of 1 hr 50 mins. Nothing suprising as I’ve only done it twice but still any improvements should be celebrated and welcomed.

10 km on the Polar FT60

Negative Splits yayyyy.

The last 5km was faster than the first 5km by 8 mins 47 secs which is not suprising as all the lap times for the last 5km was under 4 mins. I’m really happy that the last 2 laps was under 3 mins. Given time, as I lose weight and my technique improves and my stamina improves I think I have a real shot at 1 hour for the 10 km. If I can sustain 2:42 for 14 laps I’ll hit a 33 min mark for the 5 km. Let’s see what happens in the next 3 months.

I have to keep an eye on my resting heart rate in the morning as I don’t want to suffer from over training.