Bike Work Out

went to the gym at around 1230 in the afternoon, started on bike spin today. random hills.

result;

time: 50mins
distance: 30.2km
average speed: 35.6km/hr
HR: 140
Calories: 310

expected to feel tired today after the run session last night. Actually wanted to do a 60mins, but keeping in mind of the run session today, so keep it at 50mins. after the spin session, it started to rain.. wah lao.. heaven forbid again! hopefully the rain will stop later in the afternoon.

Got a call from Joanne in the morning, told me that her grandfather illness are in critical condition, after 2 hours, he passed away. funeral will be at Mount Venom. 2 funeral in 2 months this year, hai~ We will go tonite and attend the wake.

finally, got those fat ass moving this evening. only able to gather them after much coaxing, we finally start out stretching at only about 630pm. we started off really slow and aim to cover 2km for them. i just be the sweeper and appt a colleague to lead the front, as i am not very sure about the run also. Being the sweeper, i can gauge their fitness and speed. after starting out just 5 mins. Nora, my account executive is already complaining leg pain have to walk liao.. oh no... think today is going to be the longest time i clock a 2km run. reaching the half way mark, almost walking and some jogging. we re group by the river side. i urge for everyone to stretch and continue to push back to ofc. Nora is really in very bad shape, or round is a shape too. we finish the run close to 7pm. a bit of warming down and offer them some tips, I parted quickly and go home. as i still need to attend a wake, i leave the warm down to my colleague. hope next week they will do better. hai~~~ they need more training.