Leisure Run

Went to pace those who missed the IPPT trial earlier. Total mileage: 2.4km

IPPT Trial Again

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

CBD Scenic Run

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

Gym Workout 260307

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

Mt Faber Recce Run

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

End of the bush again too

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

Gym Workout 220307

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

End of bush again

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

End of the bush run

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

SAFRA Biathlon 2007

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.

Gym Workout 160307

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

Finally I Ran

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

BG Run Part 3

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

IPPT Trial

Slow jog to IPPT start point and ran a trial 2.4km run. Total mileage: 3.9km

Gym Workout 080307

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

Marina City Park Run

Went for a short run today in the Marina City Park. Total mileage: 7km

Cloudy weather run

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

Fun in the gym

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.