Monday: Run - 9km trail
Tuesday: Cycle - long ride 108km, 34kmh average
Wednesday: Run - 10x400m intervals on 1 min rest (avg 1:28)
Thursday: Run - 10km slow run
Friday: Rest
Saturday: Cycle - solo long ride 92km,
34.9kmh average
Sunday: Rest
This week's training went fairly well, except for the two unplanned rest days due to unforeseen circumstances.
Went for the Joyriders ride on Vesak Day. After last Saturday's failed round island ride, I wanted to go for a slightly longer ride to clock some saddle time. The ride took us from Longhouse, past Mandai, Kranji, LCK, Tuas, Keppel and ended at Amoy street. The pace was very fast for most of the ride, going >38 on the flats all the time. Reaching Longhouse, my average hit an all time high of 35kmh. This ride was a good confidence booster after getting dropped on Saturday.
Solo 90k ride on Saturday also went very well. The pace was fast enough for me to feel pretty beaten by the end, yet slow enough that I could finish the ride strong.
Wednesday brought another good training day, although I was struggling to get out of the house at first. The 10x400 intervals in 1:30 with only 1 min rest seemed impossible at first, but somehow I got through all the sets under goal time. According to Macmillan, this is a pace a 20:00 5k person should be doing, so maybe I'm pretty close to that now.
Even though the week brought a few quality workouts, it also brought along a few nagging pains to my leg. Maybe I'll cut back running a little next week to prevent any injury which I seem prone to getting.
As for swimming, still haven't gone for one since around 2 weeks ago. Hopefully I am making the right decision.
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