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Training Log Archive: DrKeith

In the 7 days ending Jun 2, 2013:

activity # timemileskm+m
  Roadbiking6 16:16:00 222.5(4:23) 358.08(2:44)
  Gym Rehab work7 4:35:00
  WeightTraining4 2:00:00
  Lactate Session1 57:00
  Aqua Running1 20:00
  Total8 24:08:00 222.5 358.08

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Sunday Jun 2, 2013 #

Roadbiking 3:36:00 [3] 60.0 mi (3:36 / mi)

Usual Changi Sunday run with the group

Lactate Session 20:00 [4]

Changi straight out Two PBs 11.21" and 17.55" a whole two mins better than a week ago after hard week. Less headwind than last week but good effort.

Lactate Session (Intervals) 25:00 [3]

Changi Hill reps Another PB 10x1.42.9"

Lactate Session 12:00 [4]

Fourth PB of the day with 11.06 back from TL tocanal turn beating last week by over a minute. Solo no Peleton for comparator. Hot day but not as much headwinds prev week heading out. Was good session after a hard training week! Anti-inflam injection from Dr Lee helpful.

Gym Rehab work 20:00 [3]

Saturday Jun 1, 2013 #

Roadbiking 2:30:00 [3] 30.0 mi (5:00 / mi)

With K to Adam Rd then Upper Thomson, Pierce reservoir, Seletar reservoir, Mandai, V good Indian snack, Zoo back to Hume. V hot. Saw poor monkey with badly mangled leg :(

Gym Rehab work 20:00 [2]

Gym Rehab work 10:00 [1]

Aqua Running 20:00 [3]

WeightTraining 30:00 [3]

Gym Rehab work 45:00 [2]

Friday May 31, 2013 #

Gym Rehab work 10:00 [2]

Gym Rehab work 30:00 [3]

Saw Dr Lee today Happy with knee progress but confirmed diagnosis of calf strain and gave anti-inflam injection back next week

WeightTraining 30:00 [3]

Gym Rehab work 20:00 [3]

Thursday May 30, 2013 #

Roadbiking 2:45:00 [3] 33.0 mi (5:00 / mi)

Mandai, golf club, Upper Thomson, Pierce reservoir, Zoo, Mandai, Hume

Wednesday May 29, 2013 #

Roadbiking 2:15:00 [4] 30.0 mi (4:30 / mi)

Ride up Mandai and Upper Thomson to Reservoir 2x1hr quite sustained with 15 min rest between.

Gym Rehab work 25:00 [3]

WeightTraining 30:00 [3]

Gym Rehab work 30:00 [2]

Tuesday May 28, 2013 #

Roadbiking 3:00:00 [4] 42.5 mi (4:14 / mi)

Ride to Kranji fishing village NEW PB 48'.33" to village felt strong after more sleep yday and cooler. Good traffic light seq but not as good as previous PB so is better than time indicates. Cooler day than yday then back up Mandai to reservoir on upper Thomson and back via zoo. Non-stop-no microbreaks-felt good. Think the non carb 100 plus helps in bottle. Encouraging 2 pbs this week but Leonard keeping me off running for another week due to calf tendon strain :( . Pushed harder on pedal stroke to engage hamstrings more today-maybe been subconsciously babying them on bike as hams should be stronger with miles done!

Gym Rehab work 25:00 [2]

Monday May 27, 2013 #

Gym Rehab work 30:00 [3]

WeightTraining 30:00 [3]

Roadbiking 2:10:00 [3] 27.0 mi (4:49 / mi)

Very steady but surprisingly hard on way out ride to kranji fishing village 57'! But didn't push at all just went with flow. Tired after weights this morning and over 120 miles at weekend-rode later due to physio and much hotter too 34oC Good acclimatisation for Czech.
6 PM

Gym Rehab work race 10:00 [3]

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