Sunday work out

This is only the start of the "Kind" of training i am about to under take in preparation for the big IM. I am sure that if i don`t train, i am sure to failed, and i am not about to let this happen again despite the drama at TNF.

I managed reach MR cp at 415am, not seeing LT in the mist, I thought siao liao.. maybe wrong place again! he appeared in a short while. A quick preparation and we took off with the accompany from KK. Riding with KK along, we chatted for sometime, until he took off at mandai loop, I am not about to give chase today and only want to keep the leg fresh. small gear going up the hills and big gears gliding down the slopes. easy legs, no stress.

I was surprise to see kk waiting for me at shell station, i thought he would have gone thru ECP via old tampine road. we managed to rode together toward LCK and chatted along the way. bidded each other at the end of LCK, we continued our own journey. each have our own destiny, i thought. so corny. haha. I was expecting to see LT on the way back, did he make the LCK trip? nvm, took a short break at kranji reservoir for 5 mins for drink and a soyjoy. I continued to press on. first loop into the mandai, the road bikers was already at their full force.

On the second loop, a group of joyriders come behind me, I thought i was not going too slow and almost are already riding by the left side of the road, knowing them coming. suddenly, this idiot decided to overtake me by my left and the rest decided to overwhelm me by overtaking by all direction. I had to slow down to avoid a crash and a rude shout from a lady asking me to keep left and don`t let "them" over took me on the left. what the hell are you talking about! if you know you are going to over take, do it by the right, not left. i give her a stare and was too tired to shout back. so much for the "joyriding experience" be friendly to a solo rider. he had no one to draft with and he is on his own. big group does not meant, you own the road!

It wasn`t long when i managed to saw them again at shell, i took a quick stop over while they move out towards kranji. nvm la, I am not about to let them spoilt my day. call on the hp to Lt, he was on his way back to MR via bt timah. I press on and continued and try to see if i could meet him along the road. distance end at: 110km+ 4hours+

MR 10.5
took a quick break and a change of shoe, we continued with the run into MR. Leg was just fine when started running, but then, it happens again, I got the damn cramp on the quad while running up the slope. I took it as lack of training and lack of water in the bike session. nvm, need to bit the pain and walk up the slope. body was not tired and the cramp make it frustrating to run. ok, today, i shall walk up the slopes and run on down slope and flat. hinting LT to move ahead, I just took it easy today, anyway, IM run are on flat road. This give me some motivation. lot of chatting and in the end, 1hour 38mins to end a 10.5km trail run.

what a day! thanks pal for the accompany. I was dead tired.

Lesson learn
750ml each 30km on the bike, plus salt tablet
food for thought? how and when, what should i be eating?