Turbo by gigiwong at Garmin Connect - Details

Turbo by gigiwong at Garmin Connect - Details

China training camp run down

It looks terrible!

22rd April 2011 (Fri)
1330 Arrive to Nam Oi
1400 Lunch
1600 Swim,Run Brick session (beach)
1730 Stretching session 30~45mins
1830 Dinner
2000 meeting (Run Down)
2200 Sleep
PS: first day training, Don’t Push too hard!
Focus: Brick session is a short sprint transition, make sure bring your suitable equipment (speed Shoes, race belt, cap…)
Other: Will try to take the video for the Brick (iPhone)

23th April 2011 (Sat)
0630 Warm up run 30mins
0730 Breakfast
0900 Bike session 2~3hrs (80k, 70k, 50k)
1300 lunch
1600 Open Water Swim 45mins
1700 Stretching session 45 hour+ Core session+ partner Stretching
1830 Dinner
2030 meeting (session detail)
2200 sleep
PS: Check pulse in the morning;
hill climb training on the bike;
No Wetsuit swim;
Focus: Bike session, try push harder when up hill!!
Open water swim, race practice, speed work;
Core session bring the towel for help your stretching;
Other: Middle hard session day, please concentrate the up/down hill skill and the Body Position

24th April 2011 (Sun)
0630 Warm up run 30mins
0730 Breakfast
0900 Brick Session (Open water swim, Bike, Run) Bring all of your race Kits! e.g.Race Belt
1200 lunch
1530 Run+Dryland session+ Stretching
1800 Down Town for dinner
2100 back to hotel
2130 meeting (Discuss)
2300 Sleep
PS: Race Practice for the Brick session,
Focus: Quick transition in the brick,
Other: Hard session for the brick session.

25th April 2011 (Mon)
0630 30mins easy run (Optional)
0700 Breakfast
0800 Long bike (100K,70K,60K)+30mins Run
1330 lunch
1500 Back to Hong Kong from Nam Oi Hotel
PS: Morning Run Optional;
Focus: Try to keep same speed in the bike session
Other: Keep refuel on the bike

Tips:
Check and record your rest pulse each morning;
Don’t forgot bring your suitable equipment! E.g. Racing speed shoes, strong shoes, race belt;
Bike parts should be ready. E.g. all bike tools, Tries…!
Ready your sports refuel. E.g gel, energy food, sports drink…!
Heart rate Monitor;
Prepare your checklist;
Don’t forgot buy the insurance for the training camp!
Training schedule could be adjusted based on actual terrain, fitness of everybody!

Monday Training

My legs is now in the Hurt box, absolutely we are acting too much like
a chimpanzee to ask for banana last night!

Run: 3 sets of (3x560m) at Happy Valley Football field
9'05 / 8'45 / 8'22

Swim: wu 200m, 6x50m kick, 6x50m single hand with 25m L hand, 25m R hand, 10x100m pull with paddle, cd 200m

LSD ride at Tung Chung, Disney Land by gigiwong at Garmin Connect - Details

Acumulated 9.5 hours training from Monday. Looking good:)

LSD ride at Tung Chung, Disney Land by gigiwong at Garmin Connect - Details

gigiwong's Activities | RunKeeper

gigiwong's Activities | RunKeeper

Despite the last scary experiece running towards the Eastern corridor, i decided to go for a more safe route tonight but absolutely boring as hell of running 20+ laps in the track to accomplish my goal tonigh for a 1hours25 mins run. Done! Feel drained, hard to breath......Lucky my hubby prepare the dinner for me....So sorry for him!!!

Feeling that the base training is solid now and yes tomorrow is rest day, i just need 2 more solid training and i can hit the recovery week before China training camp. Way to go.....

Petit Bazaar

16

http://petitbazaar.canalblog.com/

Wed. on Leave day

Super best day!

At Shek O beach with the Tang's family for picnic, sun bathing. So great to see Angelo, Estelle, Felicia and Latitia and of course my sister and Life guard Ah Yee :) So happy to have gret food and wine with friends......Thai food at around 4P.M. to end the afternoon...

At 8P.M. join the club training:
Run: wu 2.72km at 13'16. 5 times 680m with 30 sec rest b/w each at 3'05 / 3'04 / 3'03 / 2'50 / 3'10
Swim: wu 200m, 6x50m at 25m L hand, 25m R hand. MS: 8x200m pull with paddle. cd 200m

All = Skin burn, tired and hurt but HAPPY all in my mind....Look like i'm a roasted pig now :) Muuuuu....