20130819

Bike.

Warm up 10'

Interval 10 x 1' with 1' rest (trainer)

Cool down 1'

Total 21'

Swim

500m - 10.10

500m - 10.30

100m - 2'1"

20130812

Week 20130812 (Pilot)

1) Finis Agility Paddle Test: Great addition. Probably need some time to get use to. Direct impact to swim workout is a major plus. [TO CONTINUE USAGE]

2) New bike and run route at Putrajaya: One of the best place to run. Scenic route, less cars. Though preparing all the gears to place in the car can be quite tricky. Must ensure everything is packed and not leave any important items behind. [TO CONTINUE]

3) Logging miles with edomondo. Great to keep track of work out. Still getting used to running/cycling with the phone however. [TO CONTINUE USAGE]

4) Nutrition was good. Eating more greens and consuming less oily food produces good training sessions. Feeling good throughout. This trend will definitely continue. Though preparing them will require some effort. [TO CONTINUE BUT NOT TOO STRICT. CHOICE LIMITATION EXPECTED]

5) Using off days to work on core. Does have an impact on posture and definitely help running form.[TO CONTINUE AND VARY EXERCISE TYPE]

6) Scheduling is pretty tight. Still trying to find the best general workout combo for the week. Additional Run/Bike in the afternoon & gym session. Plus 3 swim session to work on stroke technique. [TO REFINE WORKOUT COMBOS]

7) Bike fit has also improved by properly experimenting variety of seat height. [TO CONTINUE FOR CLEATS &TRI BIKE FIT]

None workout related: 

8) IELTS test

9) Hari Raya

10) Premier League Start - Arsenal Lost 3-1

11) Friendly Match: Basketball Session at Night

12) Viper Challenge

[Good Week*]

*minus the 3-1 defeat at the hands of Aston Villa