29th April 2008

Date : 29th April 2008
Time : 6.30am
Venue : Woodlands Stadium
Training : 30min easy run

I ran merely 30min today as I have windsurfing course from 9am - 5pm.

Training plan for the next 2 weeks

I have lay off from training after my Singapore Standard Chartered Marathon last year with a timing of 3h 06min. I wanted to give my body and especially my left ankle a good break for full recovery. For your info, I had a second degree sprain last year around July, it was a nasty sprain with at least 4 ankle ligaments partially torn. As my have two sports module (basketball and soccer) ongoing during that period of time, I have to brace it up and carry on with my lesson.
I make a silly decision to run a marathon which aggravated my ankle injury, therefore I was left with no choice but full recovery.Anyway, I have gained an incredible 6kg since January (4 months ago) till now but one good thing that come out of it is my ankle is more or less back in shape.

As with the increased in weight and decrement in fitness, it will be foolish to hit some intervals on the track. What I have plan to do for the next two weeks is to engage mainly in long slow runs not more than an hour and to engage in some activities like badminton, basketball, etc which requires fast explosive movement.
The long slow run with help me to lose some weight and to gradually condition my ligaments, tendons, muscles and bones for the latter training. My rationale for not hitting more than an hour now is to minimise muscle soreness as well as to overload my system too much too soon.
Next, by including a diversity of explosive sport elements in my training helps to train and strengthen my fast twitch fibers and structural element(elasticity). This can similarly be done by engaging in short burst of run (50m - 80m), the idea here is to utilise the ATP-PC (alactic) system by keeping the energy output high within 10sec. A recovery of 30sec - 60sec will be suffice as no lactic will be form within this interval and 50% of the phosphocreatine stores will be restored by 30sec.

27th April 2008

I did not run yesterday but I played 2hr of basketball cum badminton. Through the activities, there was so much friction that I suffered a big tore blister.

Anyway I did a run this morning. My extra weight , my blister as well as the morning stiffness slowed me down significantly.

Time:6.30am
Training: Long Slow Run
Distance: 57min - Approximately 8.5km
Heart Rate: Average 148bpm
Shoe: Nike Air Zoom Vomero 2+

Weight 2 and a half hours after run and breakfast: 69.6kg

Lactate Threshold

Pictures taken during my physiology class.
I volunteered to have my lactate threshold tested.
My lactate infection point is at 13.7km/h which equates to 1.45min for 400m.
Ventilatory point at lactate infection point hovers around 178bpm - 183bpm.
VO2max was tested at the end of the test, the result yield was 66ml/kg/min.

25th April 2008

Date : 25th April 2008
Time: 7.45pm
Route: Woodlands Stadium - Admiralty West Road
Training: Long Slow Run
Distance: 51min (Approximately 8km)
Intensity: Average Heart rate @ 155bpm
Shoe: Nike Triax 11+

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Body mass as of 26 April 2008 - 71.3kg