TLog: Two intensive weeks

This is the first of two intensive weeks of training leading up to the Bangkok marathon. No bike sessions - replaced by runs. Three consecutive days. First day is a 21k long run on rolling terrain, followed by a 10k recovery, and then a 21k tempo run in three segments.

Rain and thunder spoiled my plan right from the start, so I had a mandatory rest day on Tuesday. Wednesday was the first 21k long run. HR cap went up to 150 (from 140), but coz I ran a new route along Loyang Way and Selarang (for the rolling terrain), the actual HR was a mess.



Hot and sunny morning, but no excuse. Hopefully, next week's long run will be better.

Today's 10k recovery run was uneventful except for savoring the sights and sounds of BR... uncles and aunties chatting away on the park bench, half dozen kids donned in yellow from a neighboring child care/preschool and wondering if I'd meet FeetofFury who achieved a 3:15 in Korea last weekend!

Notes from last swim session on Monday: still sinking on the rights. Realized that I went too steep "downhill" when switching. So eased off and focus on balance when flat. Paid more attention to the arm movement, and to feel air when completing the stroke. Also to kick quietly and not bother about speed. Managed 20 laps.