70km Coastal Swing

345am the alarm sounded off, 2 snooze and finally woke up, prepare for the bike session this morning. took a can of 100plus, change and set off to the street. same road as before, 8km to ECP fort road.

along the way, trying to warm up the leg, keeping in view my HR and maintain a good breathing. today objective is keep the HR below 130 and pace 28-30km/hr.

when reaching fort road, expecting to see LT along the way. cycling the on the service road, my speed is kind of slow today. only about 24- 28km. slow and relax, keeping in low gear.

reaching the end of ECP, i continue to coastal road. once into the road, i position into aero. speed reaching to 28km/hr on average. switching the gears according to the route, keeping in mind my HR and breathing.

first loops, reaching the end of the carpark. the leg felt tired, rested a while and took a drink. still din see LT. on the loops back, i am able to keep push up the speed to 30km/hr, on the way passing by a few groups of youngster doing their over nite cycling. bring back good memories.

when u turning, i manage to spot LT on his iron horse. i continue to swing for 2nd laps into the coastal loops. picking the speed up faster, average 30- 34km/hr. reaching the end of the carpark, a bit over shot. i took a drink and continue the last lap. on the way, spotted tao. reached ECP entance, i wait a while for LT and we continue back to F2.

reaching F2, distance: 69.8km. we waited a while for the "hot on heels couple run" met some familliar runner. went for mac donald breakfast and went home. good session today.

watch a movie call "Run, Fat Boy Run"

it is about a man that run off on his wedding day, leaving his pregant wife alone in the altar. after 5 years, working as a security office in a woman wears shop, living alone. Fat, ugly and a smoker, when he is trying to get closer to his wife, now with a kid. a man handsome, fit marathon runner appear... which get him to run a marathon...

nice movie.. damn funny