- Wednesday
Another morning swim at 5:30am in Claremont Pool.
Another morning swim at 5:30am in Claremont Pool.
Endurance and some efforts this time, with a total of 5k bagged in the warm pool. We had a bigger squad this time, and it was lovely to meet some new people, and also learn that one of the swimmers knew a friend of mine back in KL. It's a small world after all…
Had a great long nap in the afternoon, which I surely must've needed, and then headed off for a good hard run with a great bunch at the Challenge Sports Complex.
4x 2km effort, 1/3 at 10k pace and 2/4 at 5k pace, with about 2min rest intervals. It was showering, whichI would say was a perfect running condition! The grass was amazing
6:46/6:36/6:48/6:44
In the evening we had an amazing dinner with a huge cut of tea-infused smoked salmon cook deliciously by Sam, for Jane's birthday. Cheers man! W all had a great time.
- Thursday
The cold rain showered down early that morning with gusts that shook up waters at Swan River, Claremont. We waited in the warmth off the car and as soon as the rain died down, we got straight into the rough waters for a good swim. I sat on Paul's feet as we swam along the shore of the 1km stretch and then drafted off his side on the way back, switching from left to right at the 500m marker (which was a boat!). Out again, sitting on the feet, and back, this time hammering it on the last 500m.
It felt like we were flying on the way out, as if sat on a light stream. However, coming back was like swimming into series of brick walls and hurdles. It was a long long stretch of fighting through the water! It was a "proper" rough swim and we only managed 1:30 per 100m pace!
Friday
A short, hard threshold swim took place back in the pool again at 5:30am, with main sets: 6x100 on 1:30, 2x200 on 3min and repeated twice, with the second one using beepers.
I then went for my run straight after along the coast of Cottesloe beach and admiring the waves and scenic… Well scenic everything.
I can't deny however, that the best part was after-sun, when Sam took me out into the city for some pretty awesome drinks at hipster bars (that you will almost certainly never get in KL). We also went into "Pleased to Meet You" which had the best oysters and roast chicken. They were cooked to such perfection.
Saturday
I cycled over to The Running Centre at 6:30am where I met up with Raf's running group and we headed off for a 5k warm up into beautiful King's Park. After a series of drills and strides, we set off for our solid session of 2x 5km at half marathon pace. The loop started off mainly downhill, with some small hills, before hitting a long hill towards the end. One of those routes that can gradually put the pain in, especially towards the end!
We then headed to Jugglers cafe which made amazing long macs, bacon wraps and chico-crossaints. Yep, I had them all and loved every bit.
After a good chat I had a long 30min cycle back, had a quick nap and whizzed off for an open water skilled swim at 1pm at the pool. I was pretty chuffed with my swim for 2x 500, swimming good times.
I definitely want to go back to Kings Park, whether for a run or passing by on the bike, and possibly head into that sweet cafe again!
In the evening we had an amazing dinner with a huge cut of tea-infused smoked salmon cook deliciously by Sam, for Jane's birthday. Cheers man! W all had a great time.
- Thursday
The cold rain showered down early that morning with gusts that shook up waters at Swan River, Claremont. We waited in the warmth off the car and as soon as the rain died down, we got straight into the rough waters for a good swim. I sat on Paul's feet as we swam along the shore of the 1km stretch and then drafted off his side on the way back, switching from left to right at the 500m marker (which was a boat!). Out again, sitting on the feet, and back, this time hammering it on the last 500m.
It felt like we were flying on the way out, as if sat on a light stream. However, coming back was like swimming into series of brick walls and hurdles. It was a long long stretch of fighting through the water! It was a "proper" rough swim and we only managed 1:30 per 100m pace!
Friday
A short, hard threshold swim took place back in the pool again at 5:30am, with main sets: 6x100 on 1:30, 2x200 on 3min and repeated twice, with the second one using beepers.
I then went for my run straight after along the coast of Cottesloe beach and admiring the waves and scenic… Well scenic everything.
I can't deny however, that the best part was after-sun, when Sam took me out into the city for some pretty awesome drinks at hipster bars (that you will almost certainly never get in KL). We also went into "Pleased to Meet You" which had the best oysters and roast chicken. They were cooked to such perfection.
Saturday
I cycled over to The Running Centre at 6:30am where I met up with Raf's running group and we headed off for a 5k warm up into beautiful King's Park. After a series of drills and strides, we set off for our solid session of 2x 5km at half marathon pace. The loop started off mainly downhill, with some small hills, before hitting a long hill towards the end. One of those routes that can gradually put the pain in, especially towards the end!
We then headed to Jugglers cafe which made amazing long macs, bacon wraps and chico-crossaints. Yep, I had them all and loved every bit.
After a good chat I had a long 30min cycle back, had a quick nap and whizzed off for an open water skilled swim at 1pm at the pool. I was pretty chuffed with my swim for 2x 500, swimming good times.
I definitely want to go back to Kings Park, whether for a run or passing by on the bike, and possibly head into that sweet cafe again!
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