Author Archives: Han

Started the afternoon with a strength workout while waiting for the pool to charge half after 6PM. 45min max, stop even if not completed. Start with dynamic warmup and mobility 2 sets: 1′ scap pushups 15/15 side lying leg abduction 15/15 band external scap rotation 3 sets of each: 12/12 Split Squat 12 x TRXContinue reading “Monday, 25 January 2016 -Total Immersion Swim & Strength”

1:30 of MAF Bike. My hip flexors were quite sore. Started the bike and it was quite difficult to get my HR up to MAF (140) without putting significant effort. Feeling a lot in hip flexors, but endured through it and pedaled at a comfortable 90+ cadence (from last bike session’s effort. Woo-hoo!) until theContinue reading “Sunday, 24 January 2016 – MAF Bike and Recovery Run”

20′ walk – yes walk! 20′ slow build to MAF 40′ at MAF HR, no more than 5 beats over 10′ WALK cooldown Started slow as prescribed, walking with the family. Felt the build over time and ended at MAF and walk at the end. Can’t say I’m faster, but it was easier to maintainContinue reading “Saturday, 23 January 2016 – Walk and MAF Run”

MAF bike. Glanced at future bike workouts and found a workout asking for >95 cadence at MAF. Earlier last year I did ride at a cadence of above 90, but due to  long period of not riding, I guess I got lazy and my cadence dropped to about 85. So I took this opportunity toContinue reading “Friday, 22 January 2016 – MAF Bike and Strength”

Patience. MAF run, meaning I have to go slow. This is slower than my MAF runs before as I held 145bpm loosely. Now, strict 140bpm max, and any beats higher means I have to slow down immediately and bring it back to max 140. I think it’s wishful think that I felt myself go fasterContinue reading “Thursday, 21 January 2016 – MAF Run”

2 sets: 300 swim ez, 2:00+ pace, 200 kick drills – sides, back, and with board. minimal fin use, 100 catchup …full rest  —  10 X 50 on 2:30 —  CD streamline side kicking with fins + stroke I know I shouldn’t feel this way as this is my first swim in a long time. ButContinue reading “Wednesday, 20 January 2016 – Swim”

Woke up early before departure to crank in a bike session so I won’t have to drag the bike and trainer with me on the road trip to Bandung. Sub-MAF, maxing out around 130bpm towards the end. 

2 sets: 5 wall angels 5ea. 4-way lunges- don’t let front knee cave, butt stays back and low on side lunging 10 ea. shoulder external rotation exercises with band – elbow bent and arm straight variations 5/5 groiners 10 scap pushups half kneel T spine rotations with weight or KB — 2 sets: 5/5 reverseContinue reading “Monday, 18 January 2016 – Strength Training “

MAF Test. Converted everything to statute measurements instead of metric to make it easy for coach to gauge my progress. Warm up of 3 miles followed by a 5 mile MAF test and a cool down walk home afterwards. Not used to having such a long warm up: 3 miles/5k. I think that contributed toContinue reading “Sunday, 17 January 2016 – MAF Test”