Tuesday: 44 laps including 6x50m pull buoy and 6x200m fast paced swim.
pull: 0.59, 0.57, 1.00, 0.59, 0.59, 1.00 with 30s recovery
200m: 4.31, 4.39, 4.47, 4.40, 4.42, 4.42 with 1 min recovery; decent timings compared to last 200m's.
Without realizing it, some bad habits started creeping back. Noticed that the legs and hip were sinking, kick was too strong (outside shadow zone), head too tilted when breathing on the left, not waiting for the recovery hand to catch up before pulling, not catching, etc. All the usual suspects! So this session main focus was to remedy the above faults as best as I could.
Wednesday: 35k bike + 3k run brick session.
Forecast was for rain in the early morning.. not again! It was not raining when I rode out and thankfully the weather held up. Went on aerobars and big chainring most of the time now. Quite pleased that I was able to maintain close to 30 kph speed even on aerobars. All the way to Changi village and back with detours to commando camp and Simpang Bedok.
5x10min fartlek (give or take a few minutes, as I use 5 km instead of 10 min, and depending on traffic lights). After some getting used to, it is actually more comfortable and easier riding in the aero position. Half way through, I found the arm rests soaked with sweat, a new discovery! :)
Ave 26 kph, time taken 1:20, ave HR 136
Run leg: Ave pace 6.33, ave HR 151. Started off quite fast, below 6:20 pace and had to slow down to maintain expected race pace. Good transition run. Started to drizzle and rain after 2k, but that's a welcome relief. I enjoyed running in the rain, but not cycling in the rain for obvious reasons.
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