18th Jan 2009 Sunday, KL Pace Setter 30km Hill Run

Woke up at 5am on Sat and caught the 5.30am train to Lavender MRT and took a short walk to Golden Mile for the coach Grass Land's coach. There were 15 of us on this trip. We left exactly
7am and arrived KL Swiss Garden Hotel approx 12.30pm.

As the afternoon was free and easy, went window shopping with Melvin Snr and Jr, Kumaran at Time Square. We went back Hotel approx 6.30pm to collect out race pack from Alan and all of us went to the same restaurant as last year to meet up with the rest of the runner who drove up, for carbo loading. Judy has the honour to order the food and she ordered 8 to 9 large-sized- dishes for a table of 10 but ended up costing each of only RM 24/- (Sing $1). Cheap cheap cheap... we even struggled to finished the food!!

















PS and Alber bought a cake and we celebrated Sumiko Birthday. Went back to Hotel approx 9.30pm to get ready for the race whereby we have to be in the lobby by 5am to catch the complimentary charted mini bus from Hotel. We arrived at the starting point at 5.10am and met with the rest of the runners.

The supposed-to-be-6am-30km race started at 6.15am. I started the race with Eddy who was a first timer. Remembering my last yr timing of 3hr -43min and how I got injured in this course, I reminded myself of my conservative target of 3hr 15min. Yes, conservative, as this was not an easy course with approx 80% hilly run. The plan was to keep 6min/km pace as much as I could, and while ascending hill would be slow, try to win back timing through descending down hill. Running uphill with very small cadence, as relaxed as I possibly could to conserve energy.

As soon as we started, we approached a winding up hill. I was lagged behind by Eddie as I need to eased myself. I treated my first 10km as my warm up run, but quite surprisingly at 10km mark after the garden into the high way, my timing was only 57 min. I must have gained back some time when descending down hill and I was feeling strong, very comfortable and not tired. Alber caught up with me at approx 6 km, and I was doing cat and mouse chase with him for a few km. He would run ahead of me in uphill and I would catch up with him in the downhill. But gradually he went ahead of me but still within my sight for the next 5 to 6 km. At approx. 12km I overtook Eddy as we were heading into the residential estate whereby slope was long and gradual. We did a u turn at 15km at the hilly estate and it was home run; running back the return route. By then I have taken 2 gel, as usual 1 at 5km and after which would take 1 each at every 10km.

At 20km, my timing was only 1hr 57 min, and still feeling strong on my leg with no sign of muscle cramp. I knew that if I were to maintain at ave 6 min/km pace for the next 10km, I would finish the race sub 3. Nice, I thought. By then the sun was out but over cast. I topped up my bottle at the 20km mark's water point and continued my race consistently monitored my timing. At 25km, it was 2hr 28min and I knew I would achieve my new sub 3 target. However at this stage I could feel small tweaking of the hamstring muscles but manageable.

After 26 km, the worst came, my left hamstring without warning, suddenly pulled and I was totally stance without any ability to move my left leg. I quickly massaging the hamstring, determined to overcome this cramp and move on. I lost approx. 2 min and slowed down to about 9 km/hr. Eddy caught up with me and told me his ITB was hurting him. We paced slowly for about 1 km, encouraging each other to "cushing" our leg, and then he slowed down, and I went ahead constantly massaging the tweaking of the left hamstring muscle. Toward the last 1-1/2 km which was up hill run, suddenly my right hamstring pulled and I was totally stance. Again I massaged as hard as I could, wasted another 2 min and then pressed on. Eddy over took me again. Finally I arrived the finishing point with the timing on my watch 3hr 8min. A very respectable timing on such a challenging and difficult course; much better than my set target of 3 hr 15min, shaved off 35min from last year 3hr 43 min. Very satisfying timing and "Will I come back next year, a resounding YES, definitely I will come with a more challenging target of sub 3".

Our girls did very well. Judy and Colleen were 2nd (2 hr 41min) and 5th (2 hr 45min) respectively in the 30km ladies Open, and Sumiko was 3rd (1 hr 31min) in the 20km Ladies Open. They all got NB sport voucher and a trophy. I was very proud of them. As for the 30 km Men Open, all our guys did very well especially for first timer like Melvin Snr and Jr who did 2 hr 20min and 2hr 22min respectively, and TH was the fastest 2 hr 15min. However their timing could not match with the champion from Kenya who did below slightly 2 hr in 30 km.

Some of us left for home on the same day by 3pm-coach.

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Thursday 15th Januanry 2009, Recovery Swim In MF

Since I had to rest my strain Achilles tendon and sore muscle, I decided to swim. I "dragged" myself to the pool because I was still tempted to run. But I would not take the risk to do KL pace setter without being in 100% tip top condition. Anyway, I could still feel the pain and strain on the tendon and muscle.

I did a 30 laps front crawl with the pull-buoy and did not wish to push myself too hard tonight. I wanted to do a recovery, slow and relax swim, focus on stroke efficiency and try to work on my rhythmic kicking and breathing. I took slightly longer pause after each lap, especially the 3rd 10 laps.

1st - 10 laps at 13.47 min - 1min break
2nd - 10 laps at 15.03 min - 1 min break
3rd - 10 laps at 16.01 min.

After the swim, I got up the pool and took a break. I then noticed a petite lady swimmer and young I guessed (could not tell with her goggles on) swimming front crawl, I really must emphasize "SWIMMERRRR" as the way she swam was graceful, relax and effortless, with prominent smoothed-gliding motion. She was my idol for the night.

Her stroke was near perfection, and kick rhythm was well coordinated with her neat stroke without water splashing all over. She was literally floating. I secretly timed her which was a consistent 75-80sec/lap for, I think, 10 laps when she stopped. But I knew she could go on non-stop for another 30, 4o laps or more. She made me envy her but felt she has intimidated my split timing. Nevertheless I did learn something from her by just observing her stroke and rhythmic kick, and was motivated by her to swim and practice more.

Interestingly, swimming beside my "idol" was a guy swimmer, hmmm not so much a swimmer I gathered. He swam with water splashing noisily all over the pool as he was hitting into the water forcefully with his stroke and kick. I could almost still hear the sound of his splashes when he reached the other end of the pool. He took long rest after every 2 laps; long enough for my "idol" to have completed 2 of her laps. And when he started to swim he seemed to be challenging her. At that moment I hope I did not swim like him. If I did, I must really practice more so that I would not be like him; and certainly this was another motivation to work hard on my stroke and kick.

After the swim, as time permitted, I went to gym to do biking, resistance 8, 95-100rev/min, 28-30rpm for 35 min. Stop at 8.50pm , do a bit of warm down stretch, took a shower and quickly went to pick up Lucille for dinner, I was starving by then.

While travelling I was thinking of Sunday's KL pace setter run and my "mission". I am confident that I can accomplish this "mission" especially having just accomplished the MR25 Ultra Marathon. Really looking forward to this run.....!!
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Tuesday 13th Jan 2009, 14km Hill Run

It was our last MF hill run training and good for those who will be going up for the KL Pace Setter race whereby approx 80% is hill and rolling hill running. I recalled I did badly last year with timing 3hr 43 min for the 30km due to lack of training and caution by Doctor for hybertenson. This year I am determine to better my timing with a target of 3hr 15min, thus I have followed the last few hill training quite deligently and seriously.

The route was:-
Clubhouse -> Kampung Bahru -> MF steep slope -> Henderson waves -> Telok Blangah Hill -> Forest Walk -> Alexrandra Arch -> HortPark -> Kent Ridge (1 rd) -> Canterbury -> Depot Rd -> Clubhouse.

Aw, my colleague who started long run recently, joined me in this hill run. This was his 2nd time with MF but first time for hill. He might not be quite prepared for this hill run but anyhow I was sure he could do it, after all he had "tasted" the 3 loops MR25 Ultra 2 weeks ago. Having rested my strain and pain muscle well which I got it on Sunday brick training, I looked forward to this run but would not cycle after the run.

We started the run heading to Mt Faber to tackle the first steep slop. I noticed Aw was little too fast, approx. 10.5 to 11km/hr for the start and has pushing himself very hard by maintaining this speed through out MF steep slop, he should have reserved energy I thought, anyway he was doing well and running ahead of me through out the MF hill and then the Henderson wave. I felt the wave was tough (perhaps after the steep hill slop) as it resembled long gradual slop rolling hill. As we approached the Telok Blangah hill Aw slowed down and I overtook him with my speed of 9 to 9.5km/hr which covered the first 3 slopes. Next was the down slop Forest Trail which was my favorite, not only it was down slop from this point, we were running high above ground.

After Hort park was the zig zac slop run which I informed Aw while approaching it, and he sighed "another one" and with this remark I knew he was struggling with these hills but he stayed positive and I told him to relax while ascending the slope and run with smaller step. (I was thinking of sharing with him some tips in running hill, not that I am trainer but have some knowledge through reading books and MF runners.) I was amazed he ran strongly ahead of me again in the zig zac slop and persevering. He could be thinking that this should be the hill run for tonight, not until I told him that we would be running 1 lap in Kent Ridge consist of another slop and later I noticed he struggled with the Kent Ridge slope. I overtook Aw in the slope and raised my speed up to waiting point before descending zig zac slop.

We ran pass Hort Park again and from the Alexandre Junction I raced back to MF clubhouse increasing my speed to 12-12.5 km/hr along Depot Road (approx 1 .5 km) with the anaerobic heart rate and trying to pace up Trevor and Melvin Jr, but they were too fast for me. By then Aw was far behind me. Through out the run, Ong made a few stops to wait and regroup the runners as this was a new route to some thus we indeed has chance for some breather.

After the run I felt the sharp pain and strain on right Achilles tendon again. This, I knew I have run too hard on the hill and too fast on the last stretch and immediately I warned myself not to run but rest on Thursday as I wanted to be at my tip top condition for Sunday pace setter where I have a "Mission to accomplish". My timing tonight was 1hr 30min and the distance covered was 14km.

As for Aw I believed he has enjoyed the run although he would have muscle ach for the next few days. He will come back for more run as he also has a "Mission to accomplish", the 42 km Sundown.
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Sunday 11th Jan 2009, YSC Location Run + Brick Training

After having recce up YSC last Wednesday for possible brick trainings, I thought of doing a 3 discipline brick; 1.5km S, 50km Bike on road and 10km on road today. However, felt that it would be better to support the YSC inaugral location run. Afterall I still could do swim and run's brick training after the run. I decided to do 30 lap swim, followed by 10km run either on thread mill or on road, a biathlon. I met Melvin Jr who was also interested to swim after the run.

It was a 14km run around the Yishun estate and then led up to the canal, meet at 7am and the run started at 7.15am. Quite a good turn out, it was approx. 70 odd runners from the 4 clubs but only a small group, slightly more than 10 from MF. The 14 km route was although not new to me as I have tried a few time running from Woodland to Yishun, it was nice to discover new route such as the running path along canal linking up the sembawang park, Buckaroo (a Western food restaurent where I occasionally had dinners with Lucille and the boys) and BottleTree Chinese restaurent (alot of greenery). I felt the run was very organised, well arranged drinking point and it was a good time to catch up with other runners from other clubs. The run was casual and chit chat with several runners along the way.
Group photo was taken in between the run. The run end at 9.20am and after some warm down stretch conducted by the host,and a final group photo at the YSC was also taken, breakfast (fried bee hoon, agar-agar and drink) was served. Chat for a while with our MF runners before I peoceeded to my swim. There were more photo in this link. http://srctp.multiply.com/photos/album/111/SRC_Location_Run_SYCC_-_1#

I met Melvin Jr back in the pool and started my swim at about at about 10.15 am. Just to be safe that I would not get cramp on my legs in the pool, I decided to swim with the aid of pull buoy. I did a 30 laps front crawl with 1 min rest after every 10-laps. The aim of this swim was to work on the efficiency of my stroke and breathing.

The timing was:- S1-12min-20sec, S2-12min-37min, S3-14min. The third 10-laps was slow though, as I bounced into some children in some laps. I noticed that I swam stronger and have improved my split timing quite a bit, it was used to be over 13 and a half min per 10 laps with long break of 3 to 4 min long break between each 10 laps, and always struggling at the last 2 to 3 laps of each 10 laps. My target was to do a continous 30 laps eventually, and few weeks before Aviva I can do 40 laps without any break, never mind if I am slow but of course before the cut off time of 70 min.

After the swim I went back to the gym, by then Melvin Jr who did 20 laps had left me. Without wanting to stop too long and already decided not to run on the road, I quickly put on my shoes, HRM strap and did the 10km run in the thread mill. I maintained at 10km/hr for the 1st 5 km and 10.5 km for the next last 4 km, and 11km/hr for the last 1km. After the run, I felt strain and pain on the muscle and tendon below the right calf, I must have run too fast and over trained for the day.

After lunch with Lucille and Niel, I was totally knocked off sleeping for 2hr before Lucille and I went to support Deus on his hockey competition in Bukit Timah.
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Thursday 8th Jan 09- 14km Easy Run.... Tuesday 6th Jan 09-Telok Blanga Hill Run

Thursday 8th Jan 09- 14km Easy run-DepotRD-Queentown-PortDown-BVMRT-QueenTown-DepotRd
Today run was an easy run, said the trainer. It was not the case for me, I have taken it as my muscle endurance run to pump up my heart rate. I planned to run not more than 6min/km pace and I knew it was not difficult to pick up anyone in MF in this pace. Anyhow, I also wanted to get back to MF earlier to work out on the Gym cycling.

I started the run behind, maybe, 10 runners. My 1st km was a 6min/km-pace warm up run, and was running with Melvin Jr and chatted with him a bit. I increased my speed after Depot Rd and already over took 3 to 4 runners while approaching QueenTown shopping center and later spotted Kumaran at the junction toward PortDown. Even though I knew I would not be able to pace him up long, I still decided to pace with him anyhow just to test my limit see how far I could go.


Thru out the PortDown, I tried to pace him but most of the time lacking behind 10-20m and noticed from my HRM that speed was 13km/hr (ie. 4.6 min/km), later I slowed down to 12km/hr and could only catch up Kumaran and also Melvin Jr and Trevor at traffic lights along CommonwealthRd. I would start off from the traffic light with them, but very quickly I would lack behind again. They were too fast with consistent speed of 13.5 to 14 km/hr. I was admiring all of them from behind noticing they were running at this speed without much effort like having a comfortable jog. After turning into QueenTown Rd, I lost sight on all of them, by then I was doing 11.5 to 12 km/hr and my final stretch along Depot Rd was approx 11.5km/hr.

My total time was 1hr 13min/14km (I believe caught-in-Traffic-Junction time was 4 to 5 min). That means my ave. speed approx 12km/hr (5 min pace). And from my HRM, I did a max of 13.3km/hr for 4 km, ave speed 11.5km/hr, max HR 174, ave HR 161. This was my first time I did this pace for 14 km. A very good heart rate pumping run.

As it was only 8.05pm after the run, I did a few min stretching in the gym and proceeded cycling for 35 min. Set resistance at 9 and constant cycling of 105 - 110 rev/min. I was concentrating in maintaining this speed 31km/hr for 35 min. After the whole work out, my leg was so tired and wobbling. But it was a very good intensive run and biking.

Running - 14km - 1 hr 13 min
Cycling - 35 min - R9, 105-110 rev/min

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Tuesday 6th Jan 09-Telok Blanga Hill Run
I met Trevor in the locker room and he was so kind to give me his brand new inaugural-2007-Aviva 70.3 top tri vest as Christmas present, and he insisted that I wear in this year Aviva event. I felt pressured and I told him that I have yet to achieve it and not too sure if I will wear it. But he kept ensuring me that I will make it and he will support me on that day. But really, the back/white vest was very nice and no one could resist to wear it. Sigh!!


The training was the hill run at Telok Blangah hill and I thought it would be a good training for the up coming 30km KL pacesetter run. It was nice and encouraging to see so many MF runners returning to run after a long holiday and in a new year. There were 3 new runners.


The run was 6 to 8 laps, 1.2 km hill run within 1 hr ( I was hoping the figure 8, 1.4km loop which I thought was more challenging and to attempt 7 laps within 1 hr, 1 lap better them the last training, which I did 6 laps in 48min). Well, anyhow, I was thinking of trying 8 laps this evening.


We went to the Hill thru Henderson wave and it was a tough warm up run thru the wave, and I started off too fast. So when I arrive the hill I felt my muscle tight and leg heavy. We started the run after Jimmy's briefing.


Still feeling my legs heavy (must be due the 2 brick training last week), I thought it would be good to go a bit slow for the first 2 loops so as to hope to gain up momentum. However just after the 1st up slope, Judy caught up with me and her pace was quite fast and I decided to pace up with her. I managed to pace up with her 2 loops and I found myself drifted further way from her after each up slope, however I was feeling good and quite comfortable in my run as I slow down a little bit. I was thinking if I had time I will doing an additional loop or maybe 2. However after my 6th loops I felt a bit of pain in my right knee cap, even though I thought it could not be serious, I was not willing to take the risk to have an early injury in the new year, I decided to stop at 8th loops. My last loop was very fast pace as I was racing up with Wong who caught up with me in the last slop. My timing was 47min with HR of 160 to 175bpm and it was a good heart pumping work out.


After the hill run, it was only 8.10pm when back to MF, I knew I could do gym bike. Set a resistance of 9 and managed to maintain at 32 km/hr. Eventually, I did 32 min for 15km bike. This was the first time I set resistance on 9. With the limitation of weekday bike training, I plan to increase resistance gradually and ride intensively after each run. I was initially at 7.


After the work out, did a good stretch and warm down before had my shower and pick up Lucille who had her run in the her Gym. We went Maxwell food center to have our dinner. I told her about Trevor Gift and she also encouraged me to wear it on the actual event. Hmmmm!


At home I tried the Tri vest, and wow! was Lucille's instantaneous reaction and insisted that I should wear it in the event since Trevor was so kind to give it to me. The vest was really nice and fitting on me. Well I think I will take it as an motivation and support from Trevor that I will wear it on that day, but I need to season it in my brick training before the event.
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Sunday 4th Jan 20009- Brick training in SCC Gym

I have originally planned to go YSC (Yishun Safra Club) to do a OD tri, then my young one (YO) who had been lately envying my tan skin which I got it from Thursday brick training and MR 25 ultra run a week ago, told me that he also liked to swim today to get tan and Lucille who had been nagged by me lately having not spent enough time in her Planet Fitness gym and wasted the subscription fee, also wanted to work out in the gym. Since both of them have to pay to use the YSC, I decided to bring them to SCC (Seletar Country Club), quite unwillingly though because SCC does not have the Olympic size pool. Without such pool, I couldn't keep track on the swim distance and split timing. However, I felt that it would be very nice to have Lucille and YO with me while doing my training and I have always advocate the priority of spending time with my family.


We left home almost 10am in the morning and drove to the McDonald which was 3 to 4 min walk from home, and interestingly on our way, my YO said that he liked to walk back home to take his Sun Tan lotion which he has forgotten. Hmmm see how persistent he was to have his skin tan. We had a good breakfast and headed on to SCC. The drive was only 20 min.


On arriving the SCC pool, YO chose to work out in the gym first with his mum and to swim in the afternoon when the sun is the strongest. As for me I was cracking my head wondering how to trace swim distance with split timing on this "play" pool. I noticed the longest length of the pool but not too sure what was the distance, I know it was definitely not 50m lap. So I decided to swim 2 laps to equal 1 Olympic Pool size 50m lap. After doing some stretching I started to swim. On completion of the first 2 laps of front crawl, the timing was 1.35min (95sec), and base on my average timing on the 50m lap size pool which was 80 sec, mathematically 2 laps was approx 60 meters. A good estimate I thought.


I started 2 laps of front crawl and with alternate 2 laps breast stroke and was determine to complete 30 laps non stop which made up of 1,800 meter. I stopped for a minute after the first 10 laps (600m), and the next 20 laps(1200 meter) was continuous without any pause for rest. I was surprised that I managed approx. 1.8km, first time with alternate style, since I always tend to rest 3 to 4 min after after any 500m swim. So, not too bad and was happy with the perseverance since I have never tried long swim with front crawl without leg float. After the swim and feeling a little bit kiddy, I immediately went to the locker room, put on my shoes, ZenStone3, HR chest wrap, vest and proceeded to the gym.


It has been some time that I came back to this SCC Gym, and to my surprise there were quite a number of new equipment include the 2 stationery bikes. The thread mill are also new with very informative dash board.


The stationery bike was impressive, it has adjustable aero bar. I started to cycle with resistance 7, but not without constant adjustment of the aero bar and seat's height in order to get the most comfortable riding postion . The dash board was user friendly, showed speed, distance, paddle rev/min, etc without the need of switching. But, I noticed that the speed seemed to show faster > 35km/hr , when paddle speed was 110 rev/min. It was very different from those bike at MF SC, when 110 rev/min at resistance 8, the speed was 30km/hr. Not to waste time figuring on this, I focused on the timing with constant 110 rev/min and I deicided to clock 80 min and took it as 40km, even though it showed much more in the stationery bike. This ride was nice because Lucille was cycling with me which she has no chance if I cycle on the road.......


I then proceeded to run on the new thread mill, instead of running on the road. I was thinking of running 10km, but changed my mind when I remembered that there would be 3 laps of 7 km in the Aviva 70.3, twice passing the viewing gallery. So I decided to run 14km to imagine that I started from the viewing gallery and would pass viewing gallery running strongly and with spectators clapping and cheering. Hmmm yes in the fantasy I knew. Finally I ran 15 km instead. I pushed myself 1 more km since I felt the strenght to do it, and run timing was 1hr 34min. And my training ended approx 3hr 30 min while Lucille and YO ended 45min earlier though. We left SCC approx 4.15pm and headed Causeway point for Ya Koon Bread and after that YO went to meet up his JC friends, leaving Lucille and I window shopping while waiting dinner time, though I more preferred to sit in Ya Koon to rest my tired poor legs and catched up on my weekend newspaper.

Quite satisfied and happy with the training with Lucille and YO with me. This swim has given me more confidence to do ling swim with front crawl, and I has also worked on well with my stroke efficiency especially the front crawl and proper breathing.

The timing:-
Swim – 2 laps front crawl and continuous alternate 2 laps breast stroke
S1-16.51min (1 lap-30m, 20 laps = 600m),
S2-36.16min (40 laps = 1,200m), Total swim distance = 1,800m, time= 53.07min

Bike – Stationery bike
S3-1hr 20min (40km )

Run – Thread mill
S4-15km - 1hr 34min

Total timing = 3hr 47min
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Thursday 1st Jan 09 - Brick Training 70km Bike/10km Run

Type of training:-
I did my first brick training of the new year in preparation of my Aivia 70.3. I left home at 10.30am and after a short 7 km slow warm up ride to the T junction of Mandai rd/Woodland rd, I began my training at 10.50am.


The Bike route:- (Rolling Hill) Mandai road-RT Sembawang Rd - Upper Thomson - UT after AMK Ave1 - Old Pierce rd - UT SLE flyover/Upper Thomson - LT Yio Chu Kang - LT JL Kayu - SCC Road - Yishun Ave 1 near (SCC) {32KM}, 1 loop of (Yishun Ave 1 - Mandai Rd -UT at T Junction of Mandai rd/Woodland Rd - Mandai Rd - Yishun Ave 1(SCC) = 26km), Mandai Rd -RT Upper Thomson - LT Gambas Rd - LT Woodland Ave 12 - RT Woodland Ring ( Total 70km). Split time (10km time split).
S1 22.16, S2 23.35, S3 20.59, S4 22.44, S5 20.48, S6 28.35, S7 21.58. (Total Time - 2 hr 40min)


Run Route:- (Flat Rd Run - 10km)
Woodlands (WL) Dr 63 - RT WL Ave 6 - RT WL Ave 5 - LT WL Ave 3 - RT WL ST 13 - LT WL st 12 (WL stadium) - WL st 32 - LT WL Ave 1-LT WL Ave 12 - LT WL dr 62 - WL dr 63
(Total Time 1hr 7 min, distance 10km)


Today training was good, even though biking was tough because I had not been biking since 9th Nov Powerman. The weather was hot especially during biking, but the weather was good and cloudy during the 10 km run. Rain poured down immediately I stopped my run.


Ojective of Training
The objective of bike training was to maintained less then 20-22 min per 10km (taking acct stopping at junction, speed of not less then 30km/hr on flat road. The objective of the run is to maintain at 6.5-7min/km pace and to manage cramp if it set in.


Today brick was also aimed to start the training session for Aviva 70.3 in a slow pace to clock mileage in the run and bike. I have planned to increase bike and run mileage gradually in each training till the arrival of the event with the same bike speed and run pace. I have also planned high intensity biking and running which will be incoporated into my training.


I will arrange to combine swim in one of the training. Some of the up coming events such as 30km KL pacesetter, HK Marathon and Safra Biathlon are to clock mileage and use it as high intensity training.


Since it is a long holiday, I will do another brick training on Sunday. Plan to do OD tri in the gym, 30 laps swim, 40km stationery gym bike and, either run 10km on thread mill or road. Intend to go to Yishun Safra Club (YSC) and recce up the club so that in some Sundays, I can do brick training there with mounting up the bike for actual biking and road run. I can do the 30 laps pool swim 60 to 80km bike and 10 to 15km run, and good thing is YSC is near to the Yishun Ave 1 (SCC)/Mandai road - the 26 km bike loop, and with familiar running routes. Happy training!!
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