OSIM (5 weeks more to go)

Monday
#1 Brick training
2 sets of
10min bike
1200 run at 10k race pace

#2 Swimming
200 warm up
600 drills
100 200 300 400 300 200 100
100,200 at speed work pace 1min rest
300,400 at threshold pace 30s rest
300 drills
10 x100 at race pace
400 warm down

Tuesday
#1 Swiming
200 warm up
600 drills
3 sets of
100 15s rest 300 15s rest 100 at interval of 30s
400 warm down

#2 Running
Ran home from school.. About 1hour long run. Shoulder pain art!! Bag so heavy~ Should have ran without it...

Wednesday
#1 Running
8x400 rest time is half of run time
4x200 rest 1 min

Went to watch Sex&TheCity... was a great show..

Thursday
#1 Brick training
2 sets of
10min bike
1200 run at 10k race pace

#2 Swimming
200 warm up
600 drills
6x50
4x100
3x200
2x300
400
15s rest between interval 30s rest between sets
400 warm down.

Friday
#1 Swiming
200 warm up
600 drills
1100 swim (sighting, leftside breathing)
200 warm down

#2 Hills run @ bedok reservoir
6x short hills
6x Grass Patch