i am sick! enough said..
it must those annual event, like the SCSM or LD Desaru type.. it come almost around these period. I am not sure why i am sick?
my stomach had been bloated since a few months ago, the body was not strong like before, the head was occasionally light and I wasn`t able to clear my bowel fully. damn!
4th term exam is coming, after clearing these paper, I would be in my 5th term. I am estimating to clear all the paper by Aug 2010, but probably have to sit for an extra one before they can honour me with the certs and title, i have come too far to give up now.
I am going to face a new challenges in my life, it is not going to be easy, the job would be more challenging, more "people" + relationship involve, paper politics, management politics. The first encountered with the team was not so-call a "pleasant" one. I could feel that the relationship at this level was not close and it give me a feeling that each team is on their own fight for survivor.
I might be wrong. let see if the "weekend trip" to batam, would turn the impression around. I know I can make it, I am not born with a sliver spoon like some "people" i knew before and I don`t have to pull string or get close to survive.
I could turn this round and make it an advantage for myself.
Tuesday, November 24, 2009
Saturday, November 21, 2009
ECP 5am
The turn out this morning was bigger than expected, some of the usual suspect, we even had piglet and hoho joining us. We managed to start this morning run at around 10mins pass 5am. running towards the NSRCC from F2 car park, I could feel the leg was tired. maybe it could be the swim yesterday. It was not a much concern as I knew the leg would warm up later, but the stomach full of last night bbq food that was worrying.
The pack spitted up into small group in the beginning of the run, I was in the middle pack with the company from Terence and Yankee. running in a pack give you those distraction and follow up the pace keeping, you tend to run faster. in the coastal road, I tried to pick up the pace and open the stride bigger, pushing the hamstring, springing the body forward. took a quick stop over at the fire station, and reorg.
1hour 25mins later, we reached 11.5km at the first toilet break. I went into the cell, looking for papers, but the smell of the toilet make me wanted to leave fast! in the end, i choose to go back without unloading the stomach. I think the pace was slight faster when we are running back, as the weather was kind today, most of us finished the run looking strong.
19.5km in 2hour 20mins.
Most complete 23km, lionel, fennel and terence did longer. it was another kind weather to do LSD. thanks for the accompany.
The pack spitted up into small group in the beginning of the run, I was in the middle pack with the company from Terence and Yankee. running in a pack give you those distraction and follow up the pace keeping, you tend to run faster. in the coastal road, I tried to pick up the pace and open the stride bigger, pushing the hamstring, springing the body forward. took a quick stop over at the fire station, and reorg.
1hour 25mins later, we reached 11.5km at the first toilet break. I went into the cell, looking for papers, but the smell of the toilet make me wanted to leave fast! in the end, i choose to go back without unloading the stomach. I think the pace was slight faster when we are running back, as the weather was kind today, most of us finished the run looking strong.
19.5km in 2hour 20mins.
Most complete 23km, lionel, fennel and terence did longer. it was another kind weather to do LSD. thanks for the accompany.
Thursday, November 19, 2009
OD+
After dropping off the wife at her work place, I make my way to the pool. Since the last swam, I was not expecting any LSD swim today. I would be lucky if i can do a continuous 1.5km within 40mins.
The pool, this morning was quite pack in my opinion. it was only 940 in the morning, don`t these people need to work :P I start on my laps in the pool, counting 100m per lap each time. Swimming on front crawl, the arm get tired very quickly, i have to change the swing of the arm a few time to adjust. finally find the arm and I was able to swim better. 30laps, Itook a peek at the watch and it was 35mins. not too bad for me. another 10 laps for recovery, I was out of the pool in 50mins time.
Took my time to change, and went for a kopi and a snack by the side of the kopi shop before proceed for second round of workout.
90mins on the Bike Trainer.
I took my HP with me, and switched to my favourite workout radio station. It ended up with 48km on the distance recorded, 670 calories burns and 100 watts on average. stretched again. time for some short run.
2km on the treadmill was the most i could handle now, the body was tired but not to the extend making me stop. but the boreness training alone that make me stop. never mind la. it was a nice workout today.
The pool, this morning was quite pack in my opinion. it was only 940 in the morning, don`t these people need to work :P I start on my laps in the pool, counting 100m per lap each time. Swimming on front crawl, the arm get tired very quickly, i have to change the swing of the arm a few time to adjust. finally find the arm and I was able to swim better. 30laps, Itook a peek at the watch and it was 35mins. not too bad for me. another 10 laps for recovery, I was out of the pool in 50mins time.
Took my time to change, and went for a kopi and a snack by the side of the kopi shop before proceed for second round of workout.
90mins on the Bike Trainer.
I took my HP with me, and switched to my favourite workout radio station. It ended up with 48km on the distance recorded, 670 calories burns and 100 watts on average. stretched again. time for some short run.
2km on the treadmill was the most i could handle now, the body was tired but not to the extend making me stop. but the boreness training alone that make me stop. never mind la. it was a nice workout today.
60mins
After the Sunday Cui Ride with the gang, Tuesday was not meant for a run. I managed to reach CBD at 640pm with the sky turning dark before I reached. $3 into the ERP and in the end, waited for the rain to stop with twiass and ST by the side. chatted for while, I was jio to go gym. another $2 into ERP to reached Novena.
Due to the traffic jam, I think I managed to reach the gym at about the same time as R. changed and process to the bike trainer, we managed to do 60mins at 100 watts average. It was not difficult to finish this ride with a company.
Ended the night with light weigh and a quick dinner.
Due to the traffic jam, I think I managed to reach the gym at about the same time as R. changed and process to the bike trainer, we managed to do 60mins at 100 watts average. It was not difficult to finish this ride with a company.
Ended the night with light weigh and a quick dinner.
Sunday, November 15, 2009
CUI Ride!
2 days in a row, I woke up at 3am in the morning, this time for LSD bike which was arrange a week ago with KK. looking out to the window, the road was wet, but i wasn`t about to drop the idea for this morning LSD ride.
I was able to reached MR CP and met up with KK and sealboon at around 350am. Discussed about the road we should take, I started off the ride at 4am sharp. I was equipped with 3 L of water today and I am not going to get any cramp today. Riding into the first tactic halt, we went thru Mandai- kranji- LCK- Boon Lay- Jurong island- west coast SPC. We took a quick halt by the station and press on from there. the body was feeling well and the leg was not tired.
Second halt was done at ECP C4 CP, distance cover about 77km. I was reminding myself to drink every 10 - 15 mins but i forgotten to eat. damn! Riding into ECP - coastal road toward loyang, I was drop! The duo was drifting each other, while i was drop at coastal road. then I suddenly remembered, that i haven`t refill yet. no choice, I had to stop by the side and start to eat fruit bars while peddling. The body was so tired, energy felt drained so suddenly and I think, I smell "food" along the way.
I managed to spot them along the long slope at loyang towards shell and luckily, they decided to stop! heng har. I take this chance and went into 7/11 for my "breakfast" Distance cover: 90km.
Riding back to MR via, loyang road, old tampine road, upper serangon- TPY and back to MR CP.
The duo decided to make another loop to mandai, while i bid my "ride safe" and proceed home.
distance: 120+km
time: 4hour 35mins.
25km/hour average.
Lesson learn:
sip of water at every 10- 15mins works
now I need to plan for my refill. maybe every 45km.
I was able to reached MR CP and met up with KK and sealboon at around 350am. Discussed about the road we should take, I started off the ride at 4am sharp. I was equipped with 3 L of water today and I am not going to get any cramp today. Riding into the first tactic halt, we went thru Mandai- kranji- LCK- Boon Lay- Jurong island- west coast SPC. We took a quick halt by the station and press on from there. the body was feeling well and the leg was not tired.
Second halt was done at ECP C4 CP, distance cover about 77km. I was reminding myself to drink every 10 - 15 mins but i forgotten to eat. damn! Riding into ECP - coastal road toward loyang, I was drop! The duo was drifting each other, while i was drop at coastal road. then I suddenly remembered, that i haven`t refill yet. no choice, I had to stop by the side and start to eat fruit bars while peddling. The body was so tired, energy felt drained so suddenly and I think, I smell "food" along the way.
I managed to spot them along the long slope at loyang towards shell and luckily, they decided to stop! heng har. I take this chance and went into 7/11 for my "breakfast" Distance cover: 90km.
Riding back to MR via, loyang road, old tampine road, upper serangon- TPY and back to MR CP.
The duo decided to make another loop to mandai, while i bid my "ride safe" and proceed home.
distance: 120+km
time: 4hour 35mins.
25km/hour average.
Lesson learn:
sip of water at every 10- 15mins works
now I need to plan for my refill. maybe every 45km.
Saturday, November 14, 2009
A Easy LSD pace
what is a easy LSD pace? a pace where you can talk while running? a 70% HR pace? A pace where you can still breath thru your nose? I need to find my HR monitor.
This morning, I woke up at 315am again. struggling to get off the cosy bed and get the ass moving to ECP. I managed to reach the F2 CP at 350am and I was the first one there. The other 2 managed to reach shortly.
Starting off the run, I was conservative on the pace, not wanting to go too fast. the body this morning was feeling good, not very sure why. maybe was the hongkong noodle yesterday night :P . running into the coastal route, I felt the body was warming up and I could find the leg for it. I managed to find my hamstring and was able to push the body forward. The breathing was good, not very sure how was my HR, but i still could breath thru the nose. I was making sure to drink at every 10 -15mins and stop at every 25mins of the time to rest the legs. The body felt great, not tired at all. I could have joined the guys for another 4km if i am not rushing for a appointment at 9am. never mind, next week we shall do a bit more.
In the end, we managed to stop and run for 23km in about 3hour. what a nice running weather, cool climate and great running pals. thanks guys.
This morning, I woke up at 315am again. struggling to get off the cosy bed and get the ass moving to ECP. I managed to reach the F2 CP at 350am and I was the first one there. The other 2 managed to reach shortly.
Starting off the run, I was conservative on the pace, not wanting to go too fast. the body this morning was feeling good, not very sure why. maybe was the hongkong noodle yesterday night :P . running into the coastal route, I felt the body was warming up and I could find the leg for it. I managed to find my hamstring and was able to push the body forward. The breathing was good, not very sure how was my HR, but i still could breath thru the nose. I was making sure to drink at every 10 -15mins and stop at every 25mins of the time to rest the legs. The body felt great, not tired at all. I could have joined the guys for another 4km if i am not rushing for a appointment at 9am. never mind, next week we shall do a bit more.
In the end, we managed to stop and run for 23km in about 3hour. what a nice running weather, cool climate and great running pals. thanks guys.
Wednesday, November 11, 2009
Finding the Pace
The thought of running up the MF hill was already too tough in the back of my mind, before i even started to run 3.5km towards the bottom of the hill. I was already contemplating if i should go for this one.
nevertheless, I still make it there before the run starts. 7pm the run towards the devils hill start, as I joined by many hero who wanted day after days, week after weeks, to conquer 4- 6 loops around this "devil hill"
The leg was heavy and breathing was bad, I was already sweating even just a few hundred meters into my run. how am i supposed to survive this evening? I was running at the rear with LT and the pace was slow, not those lung breaking type. I was trying to keep the leg moving, it actually felt like i had a done a 30km just now. I just keep on moving.
I wasn`t about to start talking this evening, just wanted to completed up the hill, and considered again if i should run another round up there. running up the hills, I was panting.. badly. finally, i managed to make it up the hill in one piece. running down the hill, take it as a recovery and up the hills struggling like crazy. 2 loops was enough and call it a day.
distance 13.7km
time: 1 hour 35mins.
nevertheless, I still make it there before the run starts. 7pm the run towards the devils hill start, as I joined by many hero who wanted day after days, week after weeks, to conquer 4- 6 loops around this "devil hill"
The leg was heavy and breathing was bad, I was already sweating even just a few hundred meters into my run. how am i supposed to survive this evening? I was running at the rear with LT and the pace was slow, not those lung breaking type. I was trying to keep the leg moving, it actually felt like i had a done a 30km just now. I just keep on moving.
I wasn`t about to start talking this evening, just wanted to completed up the hill, and considered again if i should run another round up there. running up the hills, I was panting.. badly. finally, i managed to make it up the hill in one piece. running down the hill, take it as a recovery and up the hills struggling like crazy. 2 loops was enough and call it a day.
distance 13.7km
time: 1 hour 35mins.
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