LSD Brick 3 5 2 0

meet up with hee shen to start out our bike session at 430am, i reached at 420. pick out the bike, put on the shoe. i start off the ride around 445. slow and relax, going at low gears, trying to warm up the legs, we paddle into ECP service road.

once into the starting of the coastal road, i start off with front high gears and go into areo position. (anyway, today session is to get familiarlise with the bike and gear) not so much into speed. strong head wind, but i paddle into it. looking into the meters, speed 30km/hr. not very fast, but very tiring. i dun know why. this time, heeshen easily over took me and power infront. I try to paddle harder and faster. 35km/hr. still unable to catch up with him. i reckon, he is at least 35- 38km/hr. he is damn fast.

while reached end of coastal road, we slow down due to some constuction works. i told him about the speed, but he said he could not know, as his meter is faulty. only guage on his caleance works. check with him on the gears.

on the way back, i try a different sets, front mid gears and high back gears. the leg seems easiers and less stress. but i think my caleance is faster. speed 32km/hr. most of the distance, keep heeshen just in the front. but once into the mid, he power off strong again.

decided to cut the bike training, as it is already 540am. we ride back slowly to the start pt.

time: 1hr 15mins
distance: 35km

Run
after kept our bikes, i took out a peanut butter sandwich and starter to munch. hmm.. good! i guess i am a natural in eating while in transistion. haha..
we start the run session with the accompany of yankiee, ST, LT, heeshen and myself. walking up the bridge and starter running. i see the group is getting tired. my leg felt heavy initially, i knew it would recover after a while, i starter off slowly and in short caleance. Once into the PCN to bedok, my leg felt better, i start to pick up the pace. hee shen complaint about a stomache, he went to the nearby mrt toliet, signal us to move on.

we continue to bedok reservior and move to tampines ave 9. distance 8km. u turn and start off the way back, we continue back strongly. when reached the mrt station. yankiee speed off. i stop for a while, waiting for LT, while ST buy drinks. Continue back, LT "force" us to do another 6km to B1 and back, making it 22km in the run. aiyo.. i cannot make it leh, i need to leave latest 930am. appt at 11am. dun teken me leh. he is also crazy la, his flight is at 1.55pm. dun he need to be back?

while running into B1, i delibrately u turn at the first toliet. after a short walk break. while Yankie and LT power on. while walking back, ST appear and continue. the leg is already very tired at the moment, i do a walk-a-jog back this time. while reaching mac donald, i saw heeshen.. seem like he had his "big breakfast" liao. looking happy i join him and rested at one of the BBQ area. ST cut short on her run, she run back and join us slackers. while LT and yankiee came back after a while. quick took a drink I farewell to my bike buddy and run buddy, i headed home.

distance: 20km
time: 3hour (include walks and rest breaks)

total time spend: 4hour 15mins
distance: 35km bike, 20km run
overall, good session. today is my first LSD Brick training. I will do more of this kind of session, longer and faster. once i got the groove of it, especially when the event is closer.
Good session.