This week in detail

MONDAY

I went for a ride in the morning with 3 other riders. I had to do a 2hr ride on a hilly terrain and include 10x20sec burst so we decided to take the ijok way to batang berjuntai. The burst on the hills was very heart wrecking!! The guys were going really fast, somehow its good!! Total distance was 70km, we actually went a little more then 2 hrs.

Avg HR 165 bpm

Max HR 180 bpm

Evening I did a 40mins recovery run before swimming.

Avg HR 147bpm

Max HR 165bpm

Swim set:

2km warm up with some IM drills

1x100m on 1:40 + 1x150m on 2:15        

2x100m on 1:40 + 2x150m on 2:10

3x100m on 1:40 + 3x150m on 2:05

4x100m on 1:40 + 4x150m on 2:00

800m swim choice

Total distance: 5.3km

TUESDAY

Had to do some effort work on the bike so I I decided to do it with the same people who could accommodate my training. Repeats of race effort work: 2x5mins @race pace (spin 3mins btw), 2x2mins 30secs hard and fast in big gear (spin 2 mins btw, 1x5mins @ race pace. I did the race pace work by myself, in the end they caught up with me.

I was suppose to to a shorter swim session but I skipped that, the ride took a lil bit more out of me.

Track session at 5p.m. I ran from my house to MSN track as warm up and then did some drills and strides. I had to do 6x1km CRUISE INTERVAL at no faster than 3:55 to 4:00 pace per KM. 3:50, 3:53, 3:55, 3:56, 3:53, 3:58.

Avg HR 161bpm

Max HR 185bpm

WEDNESDAY

Drill and Strides run session at 7a.m., did this run on grass. I did all the drills that I learn from the training camp in Hungary. It took about 50mins.

Group swim in the evening.

2km warm up with IM drills and some pace check work

6x50m on 55secs

6x25m head up sprint on 30secs

2x50m moderate on 50secs

3 times through this set

15x100m pull on 1:30 (concentrate on rating)

Total distance: 5.2km

THURSDAY

I drove to Genting Sempah to do to long hill climbs. Its a 15km gradual hill climb, I had to do 3x6mins intervals with recovery on down hill but instead i did 3x6mins with big chain ring and recover 4mins with small chain ring, spinning.

Total distance: 60km

Hill run session at 4p.m., I ran from my house as a warm up to the hills at the Bukit Jalil park. 5x2mins hills building up progressively jog down easy and then 10mins easy jog, continue with 10x1min same hill at the same effort. Running home as a cool down. Quite exhausted after the run, went for a dip in the pool.

Avg HR 170bpm

Max HR 186bpm

FRIDAY

Just a swim session to be done today.

3km swim with IM drills

250m swim +200m kick (4 times through)

Total distance: 5km

SATURDAY and SUNDAY

I had to make some small adjustment, I had to do my long run on saturday because I have a criterium bike race on Sunday at the F1 track.

Long run 1hr 15mins, last 10mins 4:00 pace. Total distance: 13km

Avg HR 135bpm

Max HR 186bpm.

Swim:

2km warm up

50m on 55secs + 100m on 1:40 + 150m on 2:05, 2:00, 1:55 (3 times through)

2x50m (25m sprint then moderate)

6x50m pull on 45secs

2x50m pull on 40secs

(3 times through)

The race on Sunday didn't start til 3pm so I did a small 30mins run in the morning. Headed to the race site, the Women's race was 4 loops of 5.5km. It was quite a fast pace with many attacks, I did most of the work in front because I didn't want to get cornered by the teams. There was so many teams, I was riding alone. In the end I got cornered near the finish line anyways but I was happy that I could lead with the national riders. Straight after the Women's race I entered the Open race too, they had to do 12loops. I just wanted to see how I could cope before the teams lap me, obviously exhausted from the previous race I could only managed to complete 4 loops. I was really out of breath. Very good experience for me!! Thanks everyone for the support!!