Transition Week (30July07-05Aug07)

30July07(Mon)- REST/ Puasa Ganti #7

31July07 (Tue)- Morning run 4kmx2
(1)22:30
(2)23mins

01Aug07 (Wed)- Swim 500/400/300/200/100
with paddles 50m x10
Gym workout: back extension, leg extension, bench press, squat, RDL, high pull

02Aug07 (Thurs)- Easy run 10km
Ergo 30mins split 2:24

03 Aug07 (Fri)- Easy run 4km (22:41)
Running drills

04Aug07 (Sat)- Ergo 2km Test
Split 2:02.4
Time: 8:09.6 (Personal Best)
Rowing 12km steady state
Evening rowing 8km technique correction, SR24,26,28,30

05Aug07 (Sun)- Adidas King of The Road 10km run
Time: 56min
Placing: 13 (category G)
Rowing time trial
1000m 4:34
500m (1) 2:12
500m (2) 2:05
500m (3) 2: 07