6km lazy run

bored so went for a short one

kept pace @ 7min/km just to laze and loosen the joints

only 6km done as knee still feels bit … and ihave a 30km this weekend.

didn’t know gombak is ard 50m above sealevel….

sleepless sunday

it was very humid yday. woke up @ 3am in a sweat and opening all windows were no help at all.
the weather in singapore has gotten really nuts with suddens storms in early mngs and extremely humid/stuffy nights+afternoons.

1000m crawl
4* 200m IM.
workout was great! the feeling of swimming all 4 strokes (without looking like a moron) is fabulous

5km tempo run

Starting to do 5km tempo runs

started with one lap of warmup @ 7min pace and then 2 laps of 5min pace but it was too much and it was back to 6min or so.

i actually enjoyed the run (the first 2km was a bit of an agony) but once the flow started i felt really good (the Fastwitch felt good as well).

moral of the story is that a 5min/km pace is rather fast for me for the entire 5km distance….

Sunny Saturday Swim

ohhhh the weekend!!!!

nowadays it is really a case of grinding the teeth to go thru the week and hope for the weekend for 2 days of loving theeself.

i re-discovered the backstroke!!!
10*free
5*fly
1*breast
2*back kick with board
3* backstroke!

the board was really useful – i found the back kicks again – just treat ur chest as a buoy and gently flutter – none of those struggling kicks that end up sinking u and whipping up a turbulence.

after which relax, flat and flutter and focus on the upper body. keep the head straight and just one arm after another (remember to trap and catch the water!).

One stroke after another

Iron Heart: The True Story of How I Came Back from the Dead

 

it’s one of those flip flip flip books

the underlying story sure is touching – a dude completed wasted by an accident and ultimately completes the ironman.

Interval

damn the right knee ain’t feeling right – just a slight pain somewhere inside – shucks…

5* intervals @ 4:15 per 800m.
it”s good to feel the anaerobic but decided to call it a day when the knee is troubling..

swim

one day of inactivity and i miss the pain.

legs still feeling it a bit
10x crawl
3xfly
1xbreast
2x back (yucks)

couple of pullbuoys

Lance Armstrong Plans To Race Ironman 70.3 St. Croix

Seven-time Tour de France champion Lance Armstrong has added another race to his schedule in his quest to qualify for October’s Ironman World Championship.

Armstrong revealed his plans this afternoon via Twitter: “It has been almost 25 years but I’m excited to announce my return to St. Croix for the Ironman St. Croix 70.3. Beauty and the Beast.”

The May 6 race will be Armstrong’s third 70.3 since he announced his intentions to race in Kona. He finished second at Ironman 70.3 Panama and seventh at Ironman 70.3 Texas.

If he sticks to his original schedule (something 70.3 St. Croix was not a part of) he will race at Ironman 70.3 Florida on May 20 and Ironman 70.3 Hawaii on June 2 before taking on his first Ironman in Nice, France on June 24.

************

May 6!! woohoo!

(damn i have a 30km run in the mng)

The Day After

i’m surprised that i feel sore after the run yday – prob it was from the 1.5km swim after that.

but i am missing it already. i missed feeling like shit and yet not shit enough.
i need the pain.

i need the pain.

followed by a swim

1500m 35:25min.;

was meant to swim off the lactic after the half-M run but oh well, since i was there….

what a day!!
just a 90km bike ride and it will be a 70.3 day!