Last week end was the Charity B N B 320km ride from Kota Tinggi-Kuala Rompin-Kota Tinggi over 2 days. All cyclists ( about 95 of us) and volunteers assembled at West Coast Mac Donald at 5.30am on Saturday morning; and after loading the bikes into 4 coaches; we set off to Kota Tinggi with 4 support cars. We rolled out from Kota Tinggi at 9.30am.
The distance from Kota Tinggi to Kuala Rompin was 160km ( approx 157km to be exact), stayed one night at Kuala Rompin Resort and then we started off the ride on Sunday morning at 7.30am on the return route of 160km again. I have succesfully completed the 2 rides. For each ride of 160km, I took 6-1.2 hrs with total break time of approx 1 hr.
Link regarding this Charity B N B ride:-
http://www.give.sg/org/slec/charitybnb2010;
http://www.give.sg/TeamGIVE/Henry-Tan/Gim_Chuan
With sore muscles and aching buttock after the weekend Charity ride, I decided not to run but swim; and swim I did 4km-80 laps in MF pool.
Following was the timing:-
1st 10 laps - 12.40min
2nd 10 laps - 12.34min
3rd 10laps -12.52min
4th 10laps - 12.55min
5th 10laps - 13.26min
6th 10laps- 13.40min
7th 10laps - 13.49min
71 to 76 laps - 8.31min (to make up 3.8km 76 laps) 1 hr 41min)
77 to 80laps - 5.10min (total time for 80 laps; 4km = 1hr 46m)
This is my 2nd attempt of 80 laps. The 1st was last year 31st Oct.
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Wednesday, September 8, 2010
Monday, July 26, 2010
25th July 2010- Port Dickson Internatinal Triathlon - Timing improved again
This Sunday took bus which was orgainised by Alvin again to Port Dickson International Triathlon race. This was my third time doing this PD triathlon, being year 2008 was my maiden OD in PD.
Previous year official timing:-
yr 2008 - S40.06, B1.33.10, R 1.08.37 = Total time 3hr. 21min 53sec.
yr 2009 - S45.55, B 1.21.57, R 0.57.03 = Total time 3hr. 09min 32 sec. (Target achieved <3hr 10min). I could recall the sea was rough and current was strong in year 2009 due to over night rain and storm; that was why the swim timing was 6 min slower than 2008.
This year I was aiming to achieve 3hr 5min. I was glad that I made it too, total timing was 3hr 03min. According to my stop watch timing (official timing not out yet) the split time was S37min, T1 4min; Bike 1hr 22min, T3 min, R56min = 3hr 03min. Personal best time for this race. I was very satisfied with this race firstly I have achieved my performance goal; that was to clock below 3 hr 5 min; secondly this was the second time I have improved my timing significantly, thirdly I could see that my swim time has improved too. This one and half year YF swim training does help.
I have already set next year target which is to achieve sub 3; to shave off 4 min. Quite a challenge, I guess. Hopefully 3.03 is not my plateau timing as age catching up. :) Mathematically looks possible; shaved 12min last year, shaved 6 min this year and next year shave 3 min. Alas; endurance race performance goal does not work this way. :)
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Previous year official timing:-
yr 2008 - S40.06, B1.33.10, R 1.08.37 = Total time 3hr. 21min 53sec.
yr 2009 - S45.55, B 1.21.57, R 0.57.03 = Total time 3hr. 09min 32 sec. (Target achieved <3hr 10min). I could recall the sea was rough and current was strong in year 2009 due to over night rain and storm; that was why the swim timing was 6 min slower than 2008.
This year I was aiming to achieve 3hr 5min. I was glad that I made it too, total timing was 3hr 03min. According to my stop watch timing (official timing not out yet) the split time was S37min, T1 4min; Bike 1hr 22min, T3 min, R56min = 3hr 03min. Personal best time for this race. I was very satisfied with this race firstly I have achieved my performance goal; that was to clock below 3 hr 5 min; secondly this was the second time I have improved my timing significantly, thirdly I could see that my swim time has improved too. This one and half year YF swim training does help.
I have already set next year target which is to achieve sub 3; to shave off 4 min. Quite a challenge, I guess. Hopefully 3.03 is not my plateau timing as age catching up. :) Mathematically looks possible; shaved 12min last year, shaved 6 min this year and next year shave 3 min. Alas; endurance race performance goal does not work this way. :)
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Tuesday, May 25, 2010
24th May 2010; Monday - YF swim; Drop back to lane 1
Tonight I thought I could still hang on to Lane 2, even though I had just recovered from diarrhoea due to food poisoning last week while in Jakarta on business trip. I have just been "promoted" to lane 2 last month after attended alot of make-up classes on every Thursday. I thought I still should be strong enough believing the training would still be like any other days.
The many warm up laps were tough especially the 6x50m with pull buoy-8x2x2 which was 8 stroke 1 breathe by 2x2 stroke 1 breathe; 6x50m without pull buoy - 8x2x2 again. This was the killer; it drained me out totally. It made me so tired that I could not keep up the following long swim of 5x200m/1x100m at 4.45min/200m. Noticing I was slow, Coach dropped me to Lane 1 but asked me to lead as 2nd or 3rd swimmer. I told him that I preferred to stay last for tonight.
In Lane 1 we did another 5 x200m and I was more than happy to swim as slow as I could to focus on my stroke, the feel of the glide; the roll; what have you!! It was so relaxing in this lane that I managed well the reminder 8x 50m finale swim. Not too bad after all; it was still a very enjoyable swim.
However, I did learn something though. Next time don't be too ambitious, if you have just recovered from any sickness or after any medication, please train easy. Don't push, your body will not co-operate anyway. This I told myself after the swim. :)
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The many warm up laps were tough especially the 6x50m with pull buoy-8x2x2 which was 8 stroke 1 breathe by 2x2 stroke 1 breathe; 6x50m without pull buoy - 8x2x2 again. This was the killer; it drained me out totally. It made me so tired that I could not keep up the following long swim of 5x200m/1x100m at 4.45min/200m. Noticing I was slow, Coach dropped me to Lane 1 but asked me to lead as 2nd or 3rd swimmer. I told him that I preferred to stay last for tonight.
In Lane 1 we did another 5 x200m and I was more than happy to swim as slow as I could to focus on my stroke, the feel of the glide; the roll; what have you!! It was so relaxing in this lane that I managed well the reminder 8x 50m finale swim. Not too bad after all; it was still a very enjoyable swim.
However, I did learn something though. Next time don't be too ambitious, if you have just recovered from any sickness or after any medication, please train easy. Don't push, your body will not co-operate anyway. This I told myself after the swim. :)
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