the weather is finally getting cooler.
but according to the weather man, warm fair days will still be around.
and worse, the haze maybe back.
life still have to goes on.
and how are we going to train with the haze?
maybe it is time to get a gym membership 
and read up on treadmill and trainer workouts…
swim 1 : race pace
3×700m @ 2k race pace 60s RI
swim 2 : endurance
2km with sighting/25m, 500 swim with leg restricted
optional Stretching for recovery
run 1 : intervals
10 x 400m (400m RI)
run 2 : tempo
1km warm up, 5×1km tempo with 2min recovery, 1km warm down
run 3 : long
24km @ HMP +19 sec./km
bike 1: race pace
40km: 3×10km rolling hills with 5min spin rest
bike 2: endurance
2x 25km @ ½ IM pace
with 5 mins spin
transition
2x 20min bike/10min run, 5min RI
week 5 workouts
swim 1 : speed
4×25m @ 20s RI, 4×50m @ 30s RI, 4×100m @ 40s RI
1×800m race pace
swim 2 : endurance and sighting
2km with sighting/25m, 600 swim with leg restricted
run 1: intervals
3 x 2000m (400m RI)
run 2 : tempo
1.5km warm up, 3km at 5km race pace, 1.5km warm down
run 3: long
16km @ HMP +12 sec./km
bike 1 : race pace
40km: 3×12km rolling hills with 5min spin rest
bike 2 : endurance and race pace specific work
2x 30km @ ½ IM pace
with 5 mins spin
transition
2x 20min bike/10min run, 5min RI
will be away so i am posting 2 weeks worth of training schedule.
