Nov 28: Bike@2:22-4:52pm, 15+20km

Today, I'm going to my friends house but with my bike for training purpose.
On the way is shortest route, which took me 34 minutes to cycle 15km. It's a normal road so I had to stop at signals. The return journey was bike lane so there were some pedestrians therefore I couldn't speed so much, but it was a nice route. It took me 53 minutes to cycle 21km.

I couldn't manage 30km/h in the return journey, it ended up 25km/h. I can feel my body strength has dropped down due to not training for a month. It'll take a while to catch up with where I was.

Going
Time: 14:22-14:56
14.7km　34min Max:49km/h Ave:26km/h
Pulse：Ave:136 Max:155
Range:120-147  In:28min Above:2min Below:3min

Return

Time: 15:57-16:50

20.8km 53min Max: 40km/h Ave:23km/h

Pulse：Ave:134 Max:156

Range 120-147 In 48min Above:2min Below:3min

Nov 26: Swim@50m pool, 6:30-7:30pm

Today I'm coughing a lot so going to have a light training.
The pool was empty until 7pm but afterwards due to reduce in the lane it became crowded, and was difficult to maintain the long distance swim.

Until I get in to the pool, I wasn't feeling great but as soon as I started swimming, I had no coughs and manage to swim less than 42 strokes for 50m.

After leaving the pool, the previous nauseous feeling I had was completely gone. I suppose the aerobics circulated my blood all around my body and this quickened my recovery!

Result: 200m x 4, 400m, 200m, Total: 1.4km

Nov 21: Cycle@Hill for 20km, 3:21-4:10pm

It's been a month since October 16th! So today I've decided to take it slow and extended the course to 20km in the hill course. Half sleeve and shorts would be too cold so I've worn a long sleeve but ended up sweating. I suppose not practicing recently have lost my stamina. I felt I had to cycle at least once a week. Some young person took over me in the beginning where the long uphill. I was struggling to manage 10km/h but he passed me with 20km/h so easily. I felt the lack of power.

Result: 20.4km, 49min
Max: 59.9km/h, Ave: 25.1km/h
Pulse: Ave: 135, Max: 159
Range: 120-147 In: 40min, Above: 5min, Below: 3min

Nov20: Swim@20m pool, 3:30-4:20pm

It's been a week since I've practiced. Today I've headed to the next town which the pool is clean. The pool is empty and I was able to monopolize the lane. Since it's been a while, I've adjusted the form and swam 20m in 10-11 strokes. For a while I've swam 100m each and after the break, 800m. It was relatively easy today since I get to turn every 20m.

Result: 100m x 3, 800m Total: 1.1km

Nov 9: Swim@50m pool, 6:15-6:50pm

I don't have much energy today probably due to lack of sleep or working too much, but with positivity in mind, I went the pool. One of the lanes were reserved so there was one less slow lane. I started swimming at the slow lane but immediately got stuck and return, ended up giving up after 150m. I've moved to the middle lane and swam slowly but people catch up with me quickly. So I changed my practice plan and decided to swim fast. It only lasts for 100m so I took a break every 100m but making sure I swim fast without dropping the speed. After 500m my arms got tired. In total I swam 1.2km in 35minutes. My arms feel heavy and I'm sure I'll have muscle ache tomorrow.

Nov 4: Swim@50m pool, 6:15-6:50pm

From around lunch time, my neck nerve had some pain so I wasn't sure if I was going to swim, but after started swimming, the pain eased off. Pool was slightly empty, but from 400m point, I got stuck so I ended up doing a U turn therefore the total distance might be incorrect. With a little break using 2 lanes, I manage to continue swimming for 600m. Outside is cold but even after changing clothes and heading to station, I'm still sweating. Aerobics seems to be very good for the body.

Result: 650m, 600m
Total: 1.25km