16th Feb 10 to 18th Feb 10

160210 Tuesday - Running and swimming.

Very hot midday heat between 1130 - 1230hrs, a little too hot for good training. Feeling a little sore from the day before.

500m warm up, 250m walk

500m run with 250 walk x 6, timings:

1:58

2:02

2:18

2:20

2:18

2:25

500m walk cool down.

Felt extremely breathless and tired, had a headache. Took 1 hour to fully recover from the run.

Evening Swim:

About 15 x 30m laps here and there.

Swam 30m in one breath, reaching 2.6 metres depth at one point.

Timing for 2x30m breaststroke: 1:20mins.

Feeling a little pain in my elbow and knee joints just from swimming, looks like they are not in the best condition.

170210 Wednesday - Rest

Feeling sore in arms and legs cuz I haven't swam in a long time.

Pullup regime in army, only managed 5 OG pullups today, not good.

180210 Thursday - Run.

Feeling a little drowsy and still a little fatigued, maybe just lazy.

Kept feeling my heartbeat in my chest and head.

1630-1730hrs.

5o0m jog, Stretch, Stride and Walk 1km.

3km best-effort.

2 tree stride, 1 tree jog, 750m.

Stomache halfway through striding.

Attempted best time for 3km, target was 12:30,

IPPT 2.4 Gold timing extrapolation target is 12:10.

My Timing : 14:28 for 3.04km

Interpolation: 11:57 for 2.4km

2.4km timing was 10:59 half a year ago. I'm now a whole minute slower despite having trained consistently.

Possible factors causing poor performance:

1)Stopped once for about 10 seconds for passing car.

2)Unfamiliar road? Dodging pedestrians?

3)2 weeks break in running.

4)Muscle fatigue from plyometrics done during Parkour.

5)Junk food diet during Chinese New Year celebrations for 3 days, inflammation and weight gain.

Lack of practice in middle distance max-efforts, has been training on intervals for pass 2 months.

Don't think I'm experiencing any overtraining, will read up more.

Rehab for my knee is ok so I have to try to regain peak performance and go for GOLD in a week's time.

Compare with:

100210 Wednesday - Active Recovery.

Right leg still not feeling too good.

3.3-3.5km in 15min.

2x [20 crunches, 20 pushups, 30 flutterkicks]

6 km Route march with SBO.

Right knee hurting bad enough to affect running form, so i didn't run much. Iced knee after short run.

Was running at an easy pace for active recovery, and I was running in Long 4 with PT shoes. How did I deprove so much in 1 week?

Compare with next run best effort in 2 days, if no improvement, I am overtrained, which is unlikely but possible. Long term planning analysis to be done.