No golf today as Lucille wanted to rest enough for her GE run tomorrow; so I took this opportunity to fulfill my wish of attempting the 80 laps pool swim (4 km). Today has the company of Melvin, Siew Lee and Dora in Jurong Safra in the morning.
Just like last time made 500m (10 laps) as a set and complete it less than 13 min including breather. The target was to complete 1st and 2nd 30 laps below 40min; and finally push on to complete the last 20 laps. The pool was not crowded thru out my swim, as this was necessary for a smooth uninterrupted swim.
Timing break-down:-
1st set - 12.20min (31s)
2nd set -12.11min (34s)
3rd set - 11.57min (30 laps = 37.32min)
(32s)
4th set - 12.13min (37s)
5th set - 12.41min (39s)
6th set - 12.54min (30 laps = 39.36min) (60 laps = 1hr 17min)
(1.18min)
7th set - 13.21min (1.15min)
8th set - 13.39min (29.15min)
Total time for 80 laps - 1hr 46min.
Looking at the last 2 sets' timing, it showed that I was getting very exhasuted. However, unlike the previous 60 laps swim 3 weeks ago, there was no cramp on the toes toward the end of 60 laps though. The last 10 laps was really tough and hung on to ensure I accomplished today ultimate goal.
Yes I made it; and this helps to condition myself and boost up confidence for long swim and at the same time prepare myself for brick training in future.
Quite happy with the timing; good improvement in the partial timing of 60laps as the previous timing was 1hr 24min and also managed to swim below 40min per 30 laps.
Now could feel my arm and legs muscles aching badly. Not too sure if I can complete the 34km run tomorrow with the MF runner.
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Saturday, October 31, 2009
Thursday, October 29, 2009
29th Oct 2009 Thursday - Lost soul abort run
Tonight MF run was from MF, Hortpark, to Kent ridge Park to do 3 loops and back to MF; total 14km. As usual set my target and prepared to do a fast run.
Alas, embarrassingly I lost my way to Kent Ridge Park. This happened after I visited the toilet at the park. After coming out from the toilet, I headed straight toward Vigilante Drive. I ran all the way down Vigilante Drive and missed the right turn to the Park. I ran up and down the Drive and could not recognised the road leading to the Park; and at one point I went back near the toilet hoping to see someone from MF. I wasted approx 10 min. Finally I decided to run the Drive again and spotted the right turn; and met Shirley and Wong who have already done one loop with 2 remained. I have lost my mood to run and decided to join them the last 2 loops with slow jog and abort this run altogether, and forget my target. Oh blind me!! What a night to turn into a lost soul.
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Alas, embarrassingly I lost my way to Kent Ridge Park. This happened after I visited the toilet at the park. After coming out from the toilet, I headed straight toward Vigilante Drive. I ran all the way down Vigilante Drive and missed the right turn to the Park. I ran up and down the Drive and could not recognised the road leading to the Park; and at one point I went back near the toilet hoping to see someone from MF. I wasted approx 10 min. Finally I decided to run the Drive again and spotted the right turn; and met Shirley and Wong who have already done one loop with 2 remained. I have lost my mood to run and decided to join them the last 2 loops with slow jog and abort this run altogether, and forget my target. Oh blind me!! What a night to turn into a lost soul.
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Wednesday, October 28, 2009
27th Oct 2009 Tuesday - MF hill run 7 loops; Change Of Target 8 loops.
Tonight our training menu was to do the 7 loops MF hill; and Trainer Ong requested every runner to attempt 7 loops and gave us additional 10min on top of the normal 60min cut off time.
As I was chatting with Jamie after the warm up run at the mid hill; I shared with her that my best timing for 7 loops was 62min. And she suggested to me :- "Hey, you can try 8 loops tonight". Dwelling on her suggestion, ya why not? Anyway I have yet to attempt 8 loops since the usual cut off time was always 60 min for 7 loops, but tonight Trainer Ong has given extra 10min good opportunity to try, s0 I "Changed My Target", run 8 loops and hopefully with a decent timing of below 75 min. After tonight 8 loops timing, I would be able to work on shaving off and improving my timing for future 8 loop-run.
Timing:-
1st loop-8.50min,,2nd loop-9.20min,,3rd loop-9.27min,,4th loop-9.49min,, 5th loop-9.20min,, 6th,7th and 8th loop - 28min - Total timing = 74.45min.
Not too bad with the timing, I thought; as I did not really want to push myself very hard, except at the last two loops that I sped up a little to ensure that my total timing would not go beyond the decent timing of 75min. For my next future attempt for the same loop, I would target 72min, that means ave 9min per loop.
I recalled my first time running this hill in 2006 when I just joined MF to tackle SCSM 21km, I could only manage 5 loops out of 6 in approx. 60min and panting breathlessly. Few months later in my 2nd attempt I managed to struggle 6 loops in 64min, subsequently and gradually in other attempts; 6 loops in 54 to 56min. As of today, hmm yes quite an achievement.
Tonight any other "first" in Oct month , first time to attempt 8 loops, first time attempted 60 laps-pool swim, first time did 3km sea swim. Quite an achievement to me. Hopefully a successful first time FIM in 2010.
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As I was chatting with Jamie after the warm up run at the mid hill; I shared with her that my best timing for 7 loops was 62min. And she suggested to me :- "Hey, you can try 8 loops tonight". Dwelling on her suggestion, ya why not? Anyway I have yet to attempt 8 loops since the usual cut off time was always 60 min for 7 loops, but tonight Trainer Ong has given extra 10min good opportunity to try, s0 I "Changed My Target", run 8 loops and hopefully with a decent timing of below 75 min. After tonight 8 loops timing, I would be able to work on shaving off and improving my timing for future 8 loop-run.
Timing:-
1st loop-8.50min,,2nd loop-9.20min,,3rd loop-9.27min,,4th loop-9.49min,, 5th loop-9.20min,, 6th,7th and 8th loop - 28min - Total timing = 74.45min.
Not too bad with the timing, I thought; as I did not really want to push myself very hard, except at the last two loops that I sped up a little to ensure that my total timing would not go beyond the decent timing of 75min. For my next future attempt for the same loop, I would target 72min, that means ave 9min per loop.
I recalled my first time running this hill in 2006 when I just joined MF to tackle SCSM 21km, I could only manage 5 loops out of 6 in approx. 60min and panting breathlessly. Few months later in my 2nd attempt I managed to struggle 6 loops in 64min, subsequently and gradually in other attempts; 6 loops in 54 to 56min. As of today, hmm yes quite an achievement.
Tonight any other "first" in Oct month , first time to attempt 8 loops, first time attempted 60 laps-pool swim, first time did 3km sea swim. Quite an achievement to me. Hopefully a successful first time FIM in 2010.
.
Tuesday, October 27, 2009
26th Oct 2009 Monday - 17th YF Swim; Tough Desending then Ascending Swim Laps
Like I have said last Monday, I love ascending then descending lap swim and I still do after tonight reverse order swim; descending then ascending lap swim. It was so tiring and I was battling every ascending lap swim.
After many drill without float; yes without float! alas all the sudden I missed my float tonight. With float we got to breathe better when doing drill and somehow felt not too tiring and breathless. We also did the long-missed catch up drill which I have not done it ever since I moved away from Friday class.
Long swim Timing:-
500m-11.11min (40s breather)
400m- 9.25min (41s)
300m -7.05min (42s)
200m -4.44min (19s)
100m - 2.19min (47s)
200m- 5.01min (43s)
300m -7.34min (11s)
400m (360m) - (8.50min) (ugh, I was stopped by the Coach half way into my second last lap. He told me to save my strength for sprints, I think I was far off his cut off time for the last 400m).
I was in Lane 2 as usual, kind of like my home lane now. Lane 2 started with 6 or 7 swimmers, ended up only 3 swimmers left after the long swim and I being the slowest dropped to 3rd swimmer, sigh!!
Tonight training was really tough, for most Fish I guessed. Before we started our 6x50m sprints, we were bargaining. I suggested :- "4 x50m OK?" and one suggested "Why not 2 easy, 2 moderate, 2 hard".. Hahaha hello a sprint is a sprint lah, no such thing as easy or moderate sprint....:). Anyway still no discount........!!
6x50m sprint -->1.05s,, 1.06s,, 1.07s,, 1.10s,, 1.08s,, 1.06s, really really breathless....!
Well, despite another solid and tough training, I could see that all the Fish were happy with it.
.
After many drill without float; yes without float! alas all the sudden I missed my float tonight. With float we got to breathe better when doing drill and somehow felt not too tiring and breathless. We also did the long-missed catch up drill which I have not done it ever since I moved away from Friday class.
Long swim Timing:-
500m-11.11min (40s breather)
400m- 9.25min (41s)
300m -7.05min (42s)
200m -4.44min (19s)
100m - 2.19min (47s)
200m- 5.01min (43s)
300m -7.34min (11s)
400m (360m) - (8.50min) (ugh, I was stopped by the Coach half way into my second last lap. He told me to save my strength for sprints, I think I was far off his cut off time for the last 400m).
I was in Lane 2 as usual, kind of like my home lane now. Lane 2 started with 6 or 7 swimmers, ended up only 3 swimmers left after the long swim and I being the slowest dropped to 3rd swimmer, sigh!!
Tonight training was really tough, for most Fish I guessed. Before we started our 6x50m sprints, we were bargaining. I suggested :- "4 x50m OK?" and one suggested "Why not 2 easy, 2 moderate, 2 hard".. Hahaha hello a sprint is a sprint lah, no such thing as easy or moderate sprint....:). Anyway still no discount........!!
6x50m sprint -->1.05s,, 1.06s,, 1.07s,, 1.10s,, 1.08s,, 1.06s, really really breathless....!
Well, despite another solid and tough training, I could see that all the Fish were happy with it.
.
Sunday, October 25, 2009
25th Oct 2009 Sunday - Repeated LSD 30km MF-NUH-Clementi-Canal-HBF-MF hill-MF.
I took the apportunity of this morning run as I wanted to try out this route since I have missed it last Sunday due to YF OWS; thanks to Siew Lee to have organised the run again. It was the route with the distance similar to the one from MF to B1 and back which was flat all the way but this morning's challenging route has more undulating terrain along South Bouna Vista, NUH and of course the MF hill.
As usual I set my target; to complete this challenging route before 3hr 20min. At the first 20km, the weather was good and cloudy though humid. At the final 10km the sun was shining hot and thus very humid. I made only 2 stops as planned; one at NUH Cheers (grabed 2 H2O) and one at Morse road Shell station(mix my repalite).
I had a good run, controlled my speed well thru out, no experience of cramp except battling hard with MF hill and pushing myself real hard to complete the route withing the target time during the last 3km to 4 km with sunny heat. Finally I reached MF in 3hr 19min, felt very satisfied with the timing.
I have run 5 of the 6 Sunday LSD with the MF runners.
20th Sept - MF-Nicol H-B1-and back = 27km - 3hr 30min
http://love-endurance-sport.blogspot.com/2009/09/20th-21st-sept-2009-sunday-and-monday.html
27th Sept - MF-Depot-Port Down-Clementi-Canal-HBF-MF hill - MF = 27km -> 3hr 17min
4th Oct - MF-Nicol H-B1-Mtbatten-Crawford-Telok Blangah rise-MF = 30km -> 3hr 25min
11th Oct - Same as 4th Oct = 30km -> 3hr 39min
18th Oct - YF sea swim with break training.
http://love-endurance-sport.blogspot.com/2009/10/18th-oct-2009-sunday-yellow-fish-ows.html
Now it is time to increase mileage and looking forward to the next few Sunday runs before Stan Chart Singapore Marathon on 6th Dec 09.
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As usual I set my target; to complete this challenging route before 3hr 20min. At the first 20km, the weather was good and cloudy though humid. At the final 10km the sun was shining hot and thus very humid. I made only 2 stops as planned; one at NUH Cheers (grabed 2 H2O) and one at Morse road Shell station(mix my repalite).
I had a good run, controlled my speed well thru out, no experience of cramp except battling hard with MF hill and pushing myself real hard to complete the route withing the target time during the last 3km to 4 km with sunny heat. Finally I reached MF in 3hr 19min, felt very satisfied with the timing.
I have run 5 of the 6 Sunday LSD with the MF runners.
20th Sept - MF-Nicol H-B1-and back = 27km - 3hr 30min
http://love-endurance-sport.blogspot.com/2009/09/20th-21st-sept-2009-sunday-and-monday.html
27th Sept - MF-Depot-Port Down-Clementi-Canal-HBF-MF hill - MF = 27km -> 3hr 17min
4th Oct - MF-Nicol H-B1-Mtbatten-Crawford-Telok Blangah rise-MF = 30km -> 3hr 25min
11th Oct - Same as 4th Oct = 30km -> 3hr 39min
18th Oct - YF sea swim with break training.
http://love-endurance-sport.blogspot.com/2009/10/18th-oct-2009-sunday-yellow-fish-ows.html
Now it is time to increase mileage and looking forward to the next few Sunday runs before Stan Chart Singapore Marathon on 6th Dec 09.
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Friday, October 23, 2009
22th Oct 2009 Thursday - MF 10km Trade mark route + 5 km flat
Tonight we did our MF trade mark route; 10km MF hill run with the additional of another 5km loop. When I started the run, I thought of doing a very slow run, but as I soon as I felt my "engine" heated up and form was good, I increased my speed and kept my pace.
My timing:-
10km + 5km = 57min + 27min = 1hr 24min. Tonight was very humid and I was very soaking wet after the run.
I think quite a number of the runners did not do the complete-15km run; instead they dashed up the 10km route which was hard enough.
.
My timing:-
10km + 5km = 57min + 27min = 1hr 24min. Tonight was very humid and I was very soaking wet after the run.
I think quite a number of the runners did not do the complete-15km run; instead they dashed up the 10km route which was hard enough.
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Wednesday, October 21, 2009
20th Oct 2009 Tuesday - Speed Work at Queentown Stadium 5x800m
Tonight we did speed work at Queentown Stadium 5x 800m; 7min per set. We ran to the stadium from MF as warm up, then back as cooled down, approx 4km each.
Timing - 5 x 800m
3.26min, 3.22min, 3.21min, 3.26min, 3.27min. Nice work out!!
Could not even remember when was the last time I did speed work. I actually like speed work more than hill ran; nevertheless, hill run is also very important.......
Anyway, hope maybe next time trainer can call for more sets instead of 5 :)
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Timing - 5 x 800m
3.26min, 3.22min, 3.21min, 3.26min, 3.27min. Nice work out!!
Could not even remember when was the last time I did speed work. I actually like speed work more than hill ran; nevertheless, hill run is also very important.......
Anyway, hope maybe next time trainer can call for more sets instead of 5 :)
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Tuesday, October 20, 2009
19th October 2009 Monday - 16th YF swim; ascending then descending laps swim
Arrived the pool early tonight and chatted with coach and other Fish regarding the Sunday OWS. Many praises and good words to this well organised event and also to the a co-operative weather. Coach shared that he was thinking of calling off the swim when there was a 10min strong downpour after 3km wave started. Some of us including me were surprised that there was a downpour as we only thought it was a drizzle; we totally did not feel the downpour at all in the sea, not even some strong waves. Coach also confirmed that 1 loop was 600m, not 500m, until toward the end that current pushed in a buoy to make below 600m. I suggested to Coach to do FINA dist next time 1,3 and 5km.
Tonight some fish were hoping Coach would do a light training since most of us participated Sunday OWS and the so-called-recovery-swim would be more enticing. One even suggested no sprint tonight and Coach asked jokingly: "Since when my training does not have sprint?" and she replied: "Let starts from tonight lor!!" and everybody burst into laughter. No discount; tonight training was as hard as other nights and somehow I like it this way :).
Tonight drill was different and interesting. We did many laps of kick drill of the other styles; butterfly, backstroke, breast stroke and then swim the actual stroke style. Butterfly "killed" me, totally no clue how to swim. Just whack!! Hey but I kind of like back stroke, felt the kick and stroke, hence the swim was smooth. Finally we did a medley drill 25m each; started with backstroke, butterfly, breaststroke and then our classic front crawl.
Our long swim; if I can remember correctly; was something that we have never done before. Coach introduced ascending then descending laps moderate swim. I like this training as during descending laps, felt a sense of having bonus swim since it got easier.
100m-2.07min (approx 1 min breather)
200m-4.34min (ditto)
300m-6.58min (ditto)
400m-9.29min (approx 2 min breather)--
After this 400m laps, Coach stared at me with a smile and said:- "Want to hear if you are panting hard; not panting hard right? then OK!". "I felt good" I told him. He used to always comment that I pant hard, that means swimming inefficiently and push to hard. I think the 1 stroke 2 beat works very well for me in long swim, I actually felt relax. Sometimes during the swim I "played" with my swim speed, I applied 1 stroke 4 beat.
300m-7.08min (approx 1 min breather)
200m-4.38min (ditto)
100m-2.12min (ditto)
100m- breaststroke 2.50min; this break stroke reminded me of the time I started my Triathlon last year, and now realised how slow and tiring it could be if want to swim fast. Glad I picked up front crawl with great improvement.
Finally we did 4x50m sprint. 1min, 1.02min, 1.01min, 1.o2min.
After having attempted 60 lap pool swim a week ago, the recent YF OWS 3.4km sea swim with decent timings and many months of hard swim training sessions with the YF, my confidence now are well boosted, so I think it is time I should be going for longer distance and speed from now on.
.
Tonight some fish were hoping Coach would do a light training since most of us participated Sunday OWS and the so-called-recovery-swim would be more enticing. One even suggested no sprint tonight and Coach asked jokingly: "Since when my training does not have sprint?" and she replied: "Let starts from tonight lor!!" and everybody burst into laughter. No discount; tonight training was as hard as other nights and somehow I like it this way :).
Tonight drill was different and interesting. We did many laps of kick drill of the other styles; butterfly, backstroke, breast stroke and then swim the actual stroke style. Butterfly "killed" me, totally no clue how to swim. Just whack!! Hey but I kind of like back stroke, felt the kick and stroke, hence the swim was smooth. Finally we did a medley drill 25m each; started with backstroke, butterfly, breaststroke and then our classic front crawl.
Our long swim; if I can remember correctly; was something that we have never done before. Coach introduced ascending then descending laps moderate swim. I like this training as during descending laps, felt a sense of having bonus swim since it got easier.
100m-2.07min (approx 1 min breather)
200m-4.34min (ditto)
300m-6.58min (ditto)
400m-9.29min (approx 2 min breather)--
After this 400m laps, Coach stared at me with a smile and said:- "Want to hear if you are panting hard; not panting hard right? then OK!". "I felt good" I told him. He used to always comment that I pant hard, that means swimming inefficiently and push to hard. I think the 1 stroke 2 beat works very well for me in long swim, I actually felt relax. Sometimes during the swim I "played" with my swim speed, I applied 1 stroke 4 beat.
300m-7.08min (approx 1 min breather)
200m-4.38min (ditto)
100m-2.12min (ditto)
100m- breaststroke 2.50min; this break stroke reminded me of the time I started my Triathlon last year, and now realised how slow and tiring it could be if want to swim fast. Glad I picked up front crawl with great improvement.
Finally we did 4x50m sprint. 1min, 1.02min, 1.01min, 1.o2min.
After having attempted 60 lap pool swim a week ago, the recent YF OWS 3.4km sea swim with decent timings and many months of hard swim training sessions with the YF, my confidence now are well boosted, so I think it is time I should be going for longer distance and speed from now on.
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Sunday, October 18, 2009
18th Oct 2009 Sunday - Yellow Fish OWS plus my Brick Training
This morning was the YF OWS swim at F2 ECP; an event I very much looking forward to since it was my 1st attempt for a long sea swim.
"Body marking" 
"With Melvin; our photographer"
"me and 2 happy 'rubber' swimmers for 4 km"
"me with more happy 'rubber' swimmers; ready for 4 km"
"serious or worried......?!!" For 3 km swim, I have to swim 6 loops of 500m. After our body marking, we were all ready to go. My wave started at 8.45am, 15min after the 4km wave. Half way into my 1st loop it began to rain, a threatened thunder storm nearly disrupted our swim, fortunately it was just passing cloud. My 1st 5 loops were smooth, water was calm but at my 6th loop; water was turned choppy as tide was rising.
My timing:-
1st loop 14.53min; 2nd loop 15.17min; 3rd loop 16.13min; 4th loop 15.36min; 5th loop 16.14min; 6th loop 14.58min. ( Total time 1hr 33min; official dist 3 km; probable dist 3.3km).
I took the opportunity to do a bike-run brick to prepare for my Lumut-Powerman on 8th Nov.
Cycle from F2 to East coastal road {3 loops, 15km per loop} to F2 = 4.5+45+4.5 = 54km (1hr 55min)
Tried to maintain 30km/hr, but all the return loops were tough as the regular head wind along Coastal road was strong, could hardly maintain 27-28 km/hr
Run from F2 toward chalet; 10km - 1hr 5min.
As I started my run in noon time, the weather was terribly hot without much wind or friendly breeze. Manage to do a negative split as planned. 1st 5km - 35min, returned 5 km - 30km
Total timing = 4hr 33min. It was a Sunday morning well spent for training and felt great I finally did a long sea swim which boost up my confident in any future long sea swim especially the FIM dist of 3.8km. I will definitely go for 4km for the next YF OWS.
I proceeded to Kallang Leisure Park to collect Lucille's GE goodies pack.
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My timing:-
1st loop 14.53min; 2nd loop 15.17min; 3rd loop 16.13min; 4th loop 15.36min; 5th loop 16.14min; 6th loop 14.58min. ( Total time 1hr 33min; official dist 3 km; probable dist 3.3km).
I took the opportunity to do a bike-run brick to prepare for my Lumut-Powerman on 8th Nov.
Cycle from F2 to East coastal road {3 loops, 15km per loop} to F2 = 4.5+45+4.5 = 54km (1hr 55min)
Tried to maintain 30km/hr, but all the return loops were tough as the regular head wind along Coastal road was strong, could hardly maintain 27-28 km/hr
Run from F2 toward chalet; 10km - 1hr 5min.
As I started my run in noon time, the weather was terribly hot without much wind or friendly breeze. Manage to do a negative split as planned. 1st 5km - 35min, returned 5 km - 30km
Total timing = 4hr 33min. It was a Sunday morning well spent for training and felt great I finally did a long sea swim which boost up my confident in any future long sea swim especially the FIM dist of 3.8km. I will definitely go for 4km for the next YF OWS.
I proceeded to Kallang Leisure Park to collect Lucille's GE goodies pack.
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Tuesday, October 13, 2009
12th Oct 2009 Monday - 15th YF swim; can I survive??
I have been thinking all day long whether I can survive tonight's YF training after Friday golf, Sat 3km (60laps) pool swim and Sun 30km run. In fact I was hoping there would not be any drills, instead coach would just let us swim 30 or 40 x 100m easy swim in preparation of Sun long sea swim, and this I was sure I could survive. But fat hope, we have hard drill which exhausted me. The worst thing was; Coach put me in lane 3 and I wondered how soon I would run out of gas.
Menu for drill:-
4x50 flutter kick
2x25x25 Butterfly kick + easy kick
2x50 Easy swim Pull
2x50 4 stroke/1 breathe
2x50 3 stroke/1 breathe
2x50 3 stroke/1 breathe with 5 stroke 1 breathe
2x50 Easy swim with on-side breathe
Menu for long swim:-
Lane 3
400m - 9.07min (ave 68sec/lap)
450m -10.51min (ave 72sec/lap)
350m -8.08min (ave 70sec/lap)
300m -7.07min (ave 71sec/lap)
I was then moved to lane 2 as coach noticed I was lagging behind in lane 3. Hmm but by judging the above timing I was doing OK, just that those guys and gals in lane 3 were simply too fast and strong :). They were really good.
Lane 2
200 -4.43min
100Easy swim- 2.10min
3x100(50 hard,50 easy)- (ave 2.15min per 100m)
2x50 sprint (60sec/lap)
Total laps = approx 60 laps (3 km).
Yes, I survived another tough training but totally drained. Cooled!! Will have slow run for the rest the week.
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Menu for drill:-
4x50 flutter kick
2x25x25 Butterfly kick + easy kick
2x50 Easy swim Pull
2x50 4 stroke/1 breathe
2x50 3 stroke/1 breathe
2x50 3 stroke/1 breathe with 5 stroke 1 breathe
2x50 Easy swim with on-side breathe
Menu for long swim:-
Lane 3
400m - 9.07min (ave 68sec/lap)
450m -10.51min (ave 72sec/lap)
350m -8.08min (ave 70sec/lap)
300m -7.07min (ave 71sec/lap)
I was then moved to lane 2 as coach noticed I was lagging behind in lane 3. Hmm but by judging the above timing I was doing OK, just that those guys and gals in lane 3 were simply too fast and strong :). They were really good.
Lane 2
200 -4.43min
100Easy swim- 2.10min
3x100(50 hard,50 easy)- (ave 2.15min per 100m)
2x50 sprint (60sec/lap)
Total laps = approx 60 laps (3 km).
Yes, I survived another tough training but totally drained. Cooled!! Will have slow run for the rest the week.
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Saturday, October 10, 2009
10th Oct 2009 Saturday - Solid 3km (60 laps) morning swim at Jurong Safra
Since I could not have my regular Saturday's golfing with Lucille due to her cousin's Church Wedding Reception in the afternoon, I decided to attempt my 1st 3km swim in the pool to prepare myself and boost up my confidence for the upcoming YF Sea swim on 18th Oct in East Coast. In fact it was a preparation within preparation as there could be a very long swim training this coming Monday's YF class. I have registered the 3 km although there is a 4 km category in the YF sea swim. Thought it was better to go one small step at a time and 3km would be a good attempt. Moreover the furthest that I have swum was 1.9km in those HIM races, therefore felt that to do 4 km would prove too much for me.
It was raining cats and dogs on my way to Jurong Safra. I arrived Jurong Safra early to recce up the place since this was my first time to the club. I was very impressed by the big red-carpeted-gym with many brand-new machines, spacious gym changing room and plentiful bathrooms facility. The pool was so well designed and built with 2 nice kid's play ground pool. The water in the pools so clean and clear, and the length of the 4 lanes adult pool seemed to be slightly longer than 50m. I really like the architecture designed and the setup of this club and look forward to utilizing the facilities more often. But it's pity as this new safra club was further to my work place. I guessed I still have to stick to Mount Faber Safra for a long long time.
My strategy to tackle this first attempt 3km pool swim was to execute 6 sets of 500m (10 laps) within 13min per set including short breather, and apply one stroke-one kick method to battle this distance. The main goal was to complete the 60 laps; but I did set an additional target though; to complete my 1st-30 laps (1.5km) under 40min. The 30 laps under 40min is the bench mark of time trial for 1st timer in the Singapore Biathlon. I was glad I accomplished my first set of 30 laps 39.21 min.
Timing breakdown:-
1st set of 10 laps = 12.30min, breather = 31sec
2nd set of 10laps = 13.10min, breather = 35sec.
3rd set of 10 laps = 12.35min (Subtotal = 39.21sec)
Breather = 43sec
4th set of 10 laps = 13.19min, breather = 58sec
5th set of 10 laps = 12.55min, breather = 56 sec
6th set of 10 laps = 15.22min. (subtotal = 43.30 sec)
Grand Total time = 1hr 23min 34sec.
My only disappointment in this swim was when I experienced a mild cramp on my right toes after the end of 56th lap, during the 6th set, and it caused me 2 min to massage as I wanted to be very sure that the cramp went away before I battled on to complete the last 4 laps safely.
It was great that the pool stayed uncrowded through out my swim, therefore the swim was smooth without having to avoid collision with other swimmers. It was a great 3 km swim, and this will be my platform to swim further distances or same distance with faster timing. Swim further; definitely I will try, 3.8km (76laps) to be exact as this is official distance for Full Iron Man (FIM) race. I have set goal to attempt my first FIM either 2010 Dec Baselton IM or 2011 Feb Langkawi IM.
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It was raining cats and dogs on my way to Jurong Safra. I arrived Jurong Safra early to recce up the place since this was my first time to the club. I was very impressed by the big red-carpeted-gym with many brand-new machines, spacious gym changing room and plentiful bathrooms facility. The pool was so well designed and built with 2 nice kid's play ground pool. The water in the pools so clean and clear, and the length of the 4 lanes adult pool seemed to be slightly longer than 50m. I really like the architecture designed and the setup of this club and look forward to utilizing the facilities more often. But it's pity as this new safra club was further to my work place. I guessed I still have to stick to Mount Faber Safra for a long long time.
My strategy to tackle this first attempt 3km pool swim was to execute 6 sets of 500m (10 laps) within 13min per set including short breather, and apply one stroke-one kick method to battle this distance. The main goal was to complete the 60 laps; but I did set an additional target though; to complete my 1st-30 laps (1.5km) under 40min. The 30 laps under 40min is the bench mark of time trial for 1st timer in the Singapore Biathlon. I was glad I accomplished my first set of 30 laps 39.21 min.
Timing breakdown:-
1st set of 10 laps = 12.30min, breather = 31sec
2nd set of 10laps = 13.10min, breather = 35sec.
3rd set of 10 laps = 12.35min (Subtotal = 39.21sec)
Breather = 43sec
4th set of 10 laps = 13.19min, breather = 58sec
5th set of 10 laps = 12.55min, breather = 56 sec
6th set of 10 laps = 15.22min. (subtotal = 43.30 sec)
Grand Total time = 1hr 23min 34sec.
My only disappointment in this swim was when I experienced a mild cramp on my right toes after the end of 56th lap, during the 6th set, and it caused me 2 min to massage as I wanted to be very sure that the cramp went away before I battled on to complete the last 4 laps safely.
It was great that the pool stayed uncrowded through out my swim, therefore the swim was smooth without having to avoid collision with other swimmers. It was a great 3 km swim, and this will be my platform to swim further distances or same distance with faster timing. Swim further; definitely I will try, 3.8km (76laps) to be exact as this is official distance for Full Iron Man (FIM) race. I have set goal to attempt my first FIM either 2010 Dec Baselton IM or 2011 Feb Langkawi IM.
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