This is my first time running half marathon. As usual, can't get any sleep the nite before. Woke up 3.45 to breakfast and shower. Took a cab to the starting area at Esplanade. Flag off at 5.30. The route took me to Chinatown, Sheares Bridge, ECP, Nicoll Highway and end at the Marina Bay floating platform. Run:21km
Join the WER on a Sunday AM ride. Met up at JE and ride to ECP food centre for breakfast and back to JE for lunch. Bike: 76km
Played street soccer in the afternoon for an hour and half. Ran at from the medical centre to the end of bush after work in the evening. Run: 5.5km
Did 4 sets of 20 reps of Bench Press and Lats Pull Down. Did 15reps of crunchers or back raises in between sets.
Workout on the eplitical trainer for 35mins at 120-200 strides per min at 10 resistance. Focused on the quads and hamstring.
Met Kenny and Ashley at CG MRT. Went up to Woodlands Rd via Bukit Batok. Turn to Mandai Rd and went up and down the rolling hills. Stop at Seletar Dam to admire the scenery. Went into the Seletar Camp where the nice little houses and exit to the cluster of eating places at Jalan Kayu. Met William and had my late dinner. Return to Jurong via the same way and had supper at Jurong West. Went home via Corporation Rd. Bike: 66.5km
Met up at Taman Jurong and link up with the Dahon riders at Jln Buroh. Took a break at the factory ride to Jurong West for supper. Ride along Corporation Rd to home. Bike:45km
Ride from Lakeside MRT to ECP 7-11 and back to West Coast Mac to have a very late dinner. From there ride back to Chinese Garden MRT and back home. Bike 69.5km
First time joining WER for their Sat AM ride. Went to ECP Mac for breakfast. On the way back stopped at Vivocity for water and the Cheese Prata shop for lunch. Bike: 72km
Run 3 rounds around the track before the rain came. Went home and bike up and down Lim Chu Kang Rd. Run: 1.2km Bike: 17km
First time doing a long ride with SPDs. Went to meet the JSR gang at Chinese Garden, then the Dahon Riders at West Coast Mac. Ride to Tuas where one of the Dahon Riders, Orienman, hosted us at his rooftop garden. Thanks to him for his hospitality. From Tuas, rode to Pioneer Road North and back home. Bike:50km
I overslept and missed the BGRun for June. Cycled to meet up for makan at Adam Rd. Then cycle to Bukit Timah to makan again. Stop by Rodalink Bt Timah for some shopping before going home. Bike:40km
Weekday short ride 070607
Ride up Lim Chu Kang Rd to the end and back. Bike:23km
Start point is at Chinese Garden MRT. Went to Jln Bahar, LCK Rd, Neo Tiew Ave, Kranji, Upper Bukit Timah Rd, Teck Whye, Jurong East, home. Bike: 53km
Meet up at Lakeside, and went to Chinese Gdn to wait for the two girls. Met up with them at the petrol kiosk and the guys helped them with the flats. Met up with the Dahon riders at WCP Mac. Ride till the end of Tuas. On the way back broke off with the Dahon riders at Pioneer Circus and went for supper at the 24hr coffeeshop near my place. Bike: 47km.
Ran to the foot of MF via Kg Bahru and back to CBD via Keppel Rd. It was a fast paced run. Run:6.5km
Had a restless sleep. Pre-race anxiety. 6am took a cab down to the race venue. First time race so very blur. See how ppl arrange their bikes and stuff on the steel post and copy cat. Last minute had to find toilet, cause didnt manage to empty earlier.
On the way back went to get my glasses clean by the Oakley mei-meis. They wanted my particulars and tel no. but I am already married so wasted lah. Went into the transition area for a final check before heading to the start point. The juniors are already ending their race by 8am.
The first 5km, I did around 26min, the second lap around 39min had to stop for a toilet break at Clarke Quay. By the end of the first run leg, it was already very sunny. Took my own sweet time at the transition area to consume gel, put on gloves and helmet, drink and wash up a bit.
The bike leg was very haphazard. Had to near accidents. First time is converge into 1 lane from 2 and I almost smash into a barrier. Swered right sharply and the big cluster of bikers drafting almost hit me. The second time is I was zoning out during a 90 deg turn and had to ebrake to avoid hitting the curb. Someone put a dead bird on the cycling lanes. Nasty. By the end of the bike leg my watch timing is 3:06.
When I put my bike down, I could hardly walk. Began to slow walk out of the transition area and did a really slow pace jog until after the turning point, then increase my pace a little, and a final dash across the finishing line. The clock showed 3:38 and I have no idea what time the clock started. So far I assume it start at 0800 at the Men's Open 20-29 Wave. Run 10km Bike 40km Run 5km
ChampionChip Timing Run1 01:06:31 Bike 01:56:29 Run2 00:37:01 Finish 03:40:00
The Marina South route of the CBD run is slightly modified due to road works near the Marina Sands Casino construction site. This area is also the bike route of the City Duathlon. I noticed several sharp turning angles and hazards on the road surface including speed strips and spilled concrete. Proceed with caution. Run:9.8km
Nike is kind enough to let us try out their new shoes for this month's BG Run. This is the first time I ever wore a Nike shoe. I got to try the Nike Air Zoom Vomero 2, Bowerman Series, Neutral Cushioning shoe. I didnt try the iPod+ as I dun have a habit of running with mp3.
The cushioning was much more than my NB755. The bounce of the Nike Air sorts of propel you forward, step after step. At the end of the run I have a bit of soreness on the ball of the feet due to forefoot landing when I run down the slopes. Overall it is a very good cushioning shoe if you dun mind the extra weight.
The running route today goes pass the Bukit Brown cemetery again and across the overhead bridge to SICC. Went into the trails of MR which started very muddy and I almost sprain my foot on a bad landing. Run along the fringe of the golf course to the tower and to the end of Rifle Range Road. Ran all the way to Dunearn Road, finally our first water break at 10km. The rest of the route is straight all the way back to the start point. Run:15km
Another arse seasoning ride to toughen my butt. Maybe the saddle is a little short thats why I keep bruising when I ride hard. Will check the adjustment some time. The route is: Pioneer Road, Jln Buroh, Pandan Loop, Jurong Town Hall Road, Boon Lay Way, Pioneer North. Bike: 23km
Went counter clockwise the perimeter road of NTU. Wore my new Sugoi Titan Tank and Sugoi Pistol Tights. Haven't been running for a long time, stomach started stictching and had a bout of hiccups. Run: 6km
The route is Chinese Garden MRT, West Coast Highway, Town, ECP(Break), Coastal Rd, Changi Village(Makan), Coastal Rd, ECP(Break), West Coast Highway(Break), Chinese Garden MRT. Bike:107.5km
Went for a short ride to season my tender butt. Went into NTU and exit to Jln Bahar, went all the way up Lim Chu Kang and made a u-turn near the Ama Keng area. Return by Jln Bahar and Jurong West Ave 4. Bike:19km
Besides being a Monday, the next day is a public holiday. It didn't really felt like a working day. Went for a run to cure the boredom. Run: 8km
First time wearing my new cycling attire, grey Mizuno DSRunner top and black Sugoi Piston tri tights. Joining the JSR gang for the first time too. Route is as follows: Chinese Garden MRT, Clementi, Ngee Ann Poly, Dunearn Rd, Newton Circus(Break), Beach Rd, Esplanade, CBD, Keppel Rd, Sentosa(Break), Pasir Panjang(Break), West Coast Highway, Jurong Town Hall Rd, Chinese Garden MRT. Cycle Dist: 69.5km
Went to collect my new bike from Rodalink Bt Timah. It was evening time and the traffic was moderately heavy. Cycle Dist: 12km
Woke up 5am to consume my MRP and oats combo. Waited till 6am to take a cab down. When I reached the start point I realised the organisers moved it to the open carpark further down. The registration consist of letting the cute mei mei draw a line across the last number on the bib with the magic marker.
There isnt any toilets at the start point have to go up to the C.C to relieve. Fortunately the staff was there early to unlock the door. Waited for some time and to attend another nature call, back to the C.C again. Most of the guys have already gathered by the time I return to the start pt.
The MP arrived around 0735, and suddenly the race started, without any warning. I ran with Bala till we reach Morse Rd and then I can't smell smoke. After reaching the top of Mt Faber I already gave up and started to walk and jog really slowly. Somehow I managed to struggle my way back to the finish line after 80mins. Which was double the time the first guy finished. Total mileage: 10.5km
It was my unit's 4th Anniversary on Friday morning. Ran around the AFS stadium 10 rounds. Total mileage:4km
Due to workload, I didnt have much time left to run at the end of the day. Total mileage: 5km
Been slacking since IPPT last Wednesday. Busy eating, drinking and having a good time. Also shopping all over for a bike. It feels great to be running again. Total mileage: 10km
This is my first attempt for the new work year. Attained a silver award on the first try. Result as follows:
Chin-Up: 10rep 4pts
Standing Broad Jump: 221cm 3pts
Shuttle Run: 10.3secs 4pts
Sit-Up: 38rep 5pts
2.4km Run: 11:15 4pts
Total: 20pts, Result: Silver Award, Category: Y
This leaves me free for other activities like running LSD, swimming and biking.
Went for a relaxing run around BG and to Bukit Brown Cemetery and back. It was the Qin Ming weekend and some ppl are sweeping the tombs of their deceased relatives. Total mileage: 7km
Went there as supporter as well as practise my lousy SBJ. 221 is the magic number. Total mileage: 3.9km
A variation of the CBD Scenic Route. Instead of going to Kim Seng Plaza, ran around the foot of Fort Canning Hill and went up the hill via Fort Canning Road. Ran around the hill and back to the start. Total mileage: 9.6km
Didn't expect a morning run on Monday. Not enuf sleep, not enuf water drank, and no breakfast yet. The usual delay in getting everyone ready for the run. Started around 0840 when the sun is already blazing. Did a slow one to the back gate. On the way back, I had to stop for a water break at the minimart and walked back the remaining 1km. Total mileage: 10km
Woke up too late and in a rush to go out. Started too fast and end up flat on the slopes. No breakfast is bad for a morning run. Total mileage: 6km
Wah lau, I failed my SBJ despite new PB in 2.4. Hopefully the legs will recover in time for the actual test. Total mileage: 2.4km
This route brings me up the Singapore River which is rather lively compared to the desolace of Marina South. Made a wrong turn at Neil Rd and had to back track. Total mileage: 9.4km
BENCH PRESS 40 Deg Incline
Set/Rep/Wt 1/20/20 2/12/22.5 3/10/25 4/8/25 5/6/30 6/4/32.5
DUMBELL FLY
Set/Rep/Wt 1/12/15 2/10/20 3/8/25 4/8/30
DUMBELL PRESS
Set/Rep/Wt 1/12/15 2/8/20 2/8/25
Took a train to Tiong Bahru and walk to the start point, the carpark beside Henderson CC. I run-walk in a 9-1 min ratio. 10min - Mt Faber SAFRA. 20min - Morse Rd. 30min - Top of Mt Faber. 40min - Kg Bahru Rd. 50min - Vivocity. Total mileage: 6.4km
Despite sleeping adequete hours during duty, the next morning I still felt very lethargic. During the early morning run, didnt manage to get into form. The weather was perfect though, just a few drops of drizzle. Total mileage: 8km
LATS PULL DOWN Narrow
Set/Rep/Wt 1/20/30 2/12/35 3/10/40 4/8/45 5/6/50 6/4/55
SEATED CABLE ROW
Set/Rep/Wt 1/12/30 2/10/35 3/8/40 4/8/45
LATS PULL DOWN Wide
Set/Rep/Wt 1/12/25 2/8/30 2/8/30
BACK EXTENSION AND CRUNCHES
3 Sets of 40 / 12 Sets of 20
Today is a lonely run to the end of the bush. The peace and silence is broken by the noise of the aircraft testing their engines. Total mileage: 8km
Today the weather is cloudy and fortunately the CAT Status downgrade to 3 in time for the run. Ran beyond the fire station and to the end of the "bush" (hedge). Total mileage: 8km
I started to run at Fort Road and slowly made my way to Bedok Jetty despite having a bad tummy early morning. Prolly due to the Chong Pang Nasi Lemak I had the evening earlier.
By the time I reached the Lagoon, I saw the first turning point for the run segment of the SAFRA BI. The ladies from wave 1 are already running past the turning point. Made my way to the starting point and saw Phillip a couple of times. Near the toilet 200m from the starting point saw IMD run past too. Then saw Phillip again and Michiy going for the finish. After that I found the rest of the SGRunners supporters group.
It was fun watching the participants, which inspired me to learn to swim better, in order to qualify for next year's event. Total mileage: 7km.
Warmup on threadmill and cooldown on eplitical
BENCH PRESS 40 Deg Incline
Set/Rep/Wt 1/20/20 2/12/22.5 3/10/25 4/8/25 5/6/25 6/4/30
DUMBELL FLY
Set/Rep/Wt 1/12/10 2/10/15 3/8/20 4/8/25
DUMBELL PRESSSet/Rep/Wt 1/12/10 2/8/15 2/8/20
Went to AFS Stadium with my colleagues. I did my intervals while they enjoyed their football. Had to wait till 1600 for the CAT 1 to be lifted. I planned for an easy 6 rep 400m at 2min pace. Warm up 1.8km of slow jog. The first few reps were too fast 1:30~1:45. Furthermore the temperature was quite warm. Almost gave up on the 4 rep. Had to suck it up and drag my feet to complete the last 2 rep. Did a cooling down walk at the end. Total mileage: 4.2km
The total distance of the route is around 14.5km Had a toilet break at King Albert Park Cold Storage and a drinking break at Jelita Cold Storage. At the end I was too tired to run and had to walk the last 1km back. Total mileage 13.5km
FOR TUES SESSION
BENCH PRESS 40 Deg Incline
Set/Rep/Wt 1/20/20 2/12/0 3/10/0 4/8/0 5/6/0 6/4/0
DUMBELL FLY
Set/Rep/Wt 1/12/15 2/10/20 3/8/25 4/8/30
DUMBELL PRESS
Set/Rep/Wt 1/12/15 2/8/20 2/8/25
FOR THURS SESSION
LATS PULL DOWN Narrow
Set/Rep/Wt 1/20/25 2/12/30 3/10/35 4/8/40 5/6/45 6/4/50
SEATED CABLE ROW
Set/Rep/Wt 1/12/25 2/10/30 3/8/35 4/8/35
LATS PULL DOWN Wide
Set/Rep/Wt 1/12/20 2/8/25 2/8/30
BACK EXTENSION AND CRUNCHES
3 Sets to Failure
The run went ahead despite the gloomy weather. Added a 100m dash to spice up the run. Had to run with a stitch after the dash. Total mileage: 5km
20min on the eplitical for warmup. 10 sets of 10 rep at the bench press, barbell tricep and shoulder press. 4 sets of 10 at the abs and back.
The 2.4km trial run was cancelled due to the rain. Went to the gym instead. Eplitical 10min @ Half, 10min @ Max. 4 sets 10 reps abs, back, quad, hamstring. Did a 2.4km trial on the threadmill speed 12 which took me 12mins to finish.
An enjoyable run in the cool breezy evening. Compared to the hot afternoon runs it felt so good. Total mileage: 9.6km
Oh noes. After a pattern of hot afternoons, the trend now is thunderstorms. Decide to hit the threadmill. Did the 30min X-country 1 mode on speed 7. When I first started running I couldn't even complete the full 30mins. Now its just a light workout. Avg HR is 90 max 180 at the steepest angle.
Finally a non sunny day, I wanted to run to the end of the hedge. But the weather turned really dark and a storm was brewing. Total mileage: 3km
Finally we manage to smoke out the elusive mascot. I chicken out on the till the end of the hedge run and settle for the usual route. Hot afternoon as usual. Total mileage: 5.4km
Despite the mascot's absence, the run went ahead. Same as usual sweltering heat. Total mileage: 5.4km
Its another very hot afternoon with temperature rising up to 34 deg celcius. The training run was cut short. Total mileage: 2.4km
I needed a rest day badly but had to attend the compulsary training. Another very hot afternoon. Total mileage: 3km
Ran inside the undulating part of Botanic Gardens and then to Minden Road to Tanglin Road and back to start point at MOE CCA centre. (They don't call it ECA anymore) Passed by the house with the eagle statue and 4 Ferarris in the carkpark. Total Mileage:~7.5km
This time round I enter NTU via the overhead bridge over PIE and exit by Pioneer North. Ran clockwise direction this time instead. I expect it to be harder than the anti-clockwise direction but it wasn't too tough. Maybe its me getting stronger. Total mileage: 6km
Today finally I made complete the full route which took me past the Marina South steamboat area. Wasn't too many patrons on a Tuesday evening. Total mileage: 9.6km
Almost forget to record my gym session earlier in the morning. Too tired. Did 20mins on the eplitical for warmup, 4 sets of bicep, tricep, chest and assisted chin up, then 10mins on the eplitical for cooldown.
Was a very hot afternoon to run. Jog slowly to the turning point and ran back at tempo speed. Total mileage: 3km
Didn't go do my LSD as the missus wanted to go to the gym. Well theres still Sunday but its rare the lazy woman can bother to wake up so early on a Saturday. I had to spent some time guiding her how to use the various workout machines. Did a variety of workouts which include: Threadmill, Rowing, Legpress, Quad, Hamstring, Abs, Lower Back, Pull-up etc.
Before today I only ran 4km the whole week due to the "training programme" which is supposed to be compulsary and starting this week. However due to last minute shit work and tons of paperwork do be done before a run can happen, nothing materialise. Stupid me for not going for the group runs. Today is supposed to have a training too but end up I stay after work to do my own run at the workplace. Total mileage: 5.4km
After being out of action due to flu for 4 days, it feels good to be able to run again. Went for a short run at the workplace in the morning. Had stiches due to the granola bar I consumed 20min before running. Missed out the CBD run in the evening as I have to take it easy for tomorow's "training programme". Total Mileage: 4km
Went for a short run at the workplace after a short drizzle in the afternoon. Got my shoes and socks wet by the many puddles which I couldn't seem to avoid. Total mileage: 5.4km.
Went to the office gym this morning. Workout summary: 20min Elliptical and 4 sets of bicep, quads, abs, lats.
Today is the first anniversary of the CBD Run. Starting is the group photo session, then we ran as a group and after the run we had a sumptous potluck. Total mileage:6.5km
and the best way to beat them is to go for a run! Ran from my office to the fire-station and back. Total Mileage: 5.4km
The wind was cooling, the night was tranquil and the air was fresh after a slight drizzle earlier. How could I not go run. Somehow I kept getting hiccups as I ran.
Entered NTU via the Pioneer Rd North and ran in a counter clockwise direction. Exit NTU via the overhead bridge at Xingnan Pri School. This direction seems a little easier. Hardest part of the run is the School Of Bio Science which was on a steep hill. Total Mileage: 6km.
Did 2 laps of warmup run, 4 laps of interval, 1 lap of cooldown. Total Mileage: 2.8km
Weather looked very overcast but the drizzling stopped in time for the run. I ran the route I planned last nite. Hit the wall after sprinting upslope thru the tunnel. Terrible feeling of fatigue. Total Mileage: 7.7km
Me, Tiwazz and Astro head to SBG while the rest went for the 15.5km run. I originally intended to run 2 rounds of the planned 4km route but I kept getting lost and ran around in circles. In the end I got fed up and gave up. Total Mileage: 5km
Went to the gym Sat AM to make up for the past 2 days of rainy weather. Took it easy have to save engery for Sun AM LSD. Saw a warning sign by the gym, saying threadmills are only for warmup purpose. Replacing real running with threadmill will result in worse timings on the track.
Workout summary: 10min Elliptical, 20min Rowing, 20min Cycling.
Reach SP quite early and watch the kids run their NAFA test. Good luck to them in NS. Run 10 laps of the outer track as warm and did some stretching. Continue with 2 laps of speed training with 2 laps of cool down.
Finally tried the famous Commonwealth "Ching Teng" and chicken wings. Will be back for more next week. Total Mileage: 6.1km
#$@&! last minute before knock off had to stay back for OT work. On a Fri eve ie. I was so pissed I skipped dinner time and went for a run instead. Total mileage: 2.4km
Went for the Westside Area Run at SP track but didnt manage to find anyone. Went for a leisurely jog on the track 10 laps. Didnt feel like pushing it today as tomolo is first working day of 2007 have to look fresh. Total mileage: 4km
I was kinda bored of the Jurong West Stadium route thus I decide to explore NTU. This is my first time running alone in NTU so I dun really know the place well. The route follows a clockwise direction which is a gradual upslope towards the SRC and then downslope when coming out of NTU.
I had no idea of the distance and I felt I could go for another round. But my stomach says otherwise I had to sprint all the way home while enduring the pain. In future will use Streetdirectory.com to plan the route else I might get lost in NTU. Total mileage: 2km.
