#brickday

BRICK day

Stating with Interval bike 20min rest 5 min 3 set and followed with ROB 5K tempo steady keep pace 6.

As usual it was too difficult for first 2K of ROB and after that felt better but still tired and difficult to complete 5K. Pace was looking good at first start but later drop upto 6.3 in average.

For me it is satisfied as I don’t want to push it hard before the coming weekend race. I don’t want to repeat failure similar to the last race at Hua Hin due to chronic legs pain from training. So keep a comfortable level to the next race.

After that easy swimming at the end of day for 3*1000M and challenge myself by trying to make it build up negative swimming from 1st lap to last lap.

End of the day, a bit tired but not many times I can complete 3 training type in a day.

Long ride and speedwork swimming

Another long ride weekend for 3lap and planned to continue swimming after ride.

It was a strong windy day as usual, first lap was on my own legs and was painful as always from strong wind. For 2 lap had hop on one big group for drafting average 35kmh and it went well until completed. For last lap met my coach during rode on the way and been asked to join the trip. Unfortunately I could draft them only 10-15 mins for around 5 or not more than 10K after they speed up 40+ kmh and I could not attach anymore. Last half lap was on my own legs again and start cooldown for speed 25kmh until completed.

After long ride then go to swimming pool, at first planned to recovery swim easy pace. But got challenge for speed work 30 set of 100M under pace 2.0 repeat on 2.3

Firstly I was hesitate to do so as I can imagine how tired is going to be. But anyway here I am at the pool, why don’t I try. Eventually I could do it all 30 set but each 10 set took long rest 1 min before start another 10 set and all went well.

This time I used HRM to check my HR during lap interval, found not so much high, approx 150-160 BPM which normal rate during exercise.

BRICK Day

Actually tried to complete 10 set of interval bike 5min+5min recovery. But I could do only 6 set plus 15 mins warm up and another for cool down. In order to avoid late running course after bike.