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.
.
.
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. :)
.
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. :)
.
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. :)
.
.
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. :)
.
.
Sunday, December 6, 2009
6th December 2009 Sunday - A fantastic weather for SCSM 2009; our Sunny Brother took a break today.
I have not done a decent timing for our very own Singapore marathon. My very first marathon was SCSM 2007, being the maiden marathon, inexperience but did train hard, and did a unsatisfactory 5hr 11min. Last year I did an even worst timing; because I came back from my company sales Global meeting in France on Saturday, the day before the SCSM, so I ran in a jet lag condition, I did 5hr 20min.
Therefore I was determined to clock a decent timing for this year SCSM, at least a sub 5. I set my target 4hr 40min, based on my 2 previous marathon in HK Marathon and Phuket marathon, 4.45hr and 4.52hr respectively. I believe this was achievable. But due to the experience I had at Powerman in November for setting a very ambitious target that marred my race,led me to lower my target to 4.45hr or at least sub 5. I think I did the right thing to set a more conservative target, as I could have marred today's race too. I did 4hr 55min thou, quite satisfied; at least I have done Sub 5 on our own Singapore Marathon.
Today weather was good, our sunny big brother decided to take a "break" and provided all the marathoners a merciful cool cloudy weather. Quite a surprise with good whether as we were experiencing hot morning continuously for the last few days.
Congrat to all my fellows Safra MF runners who I have been training with since Sept; as many of them had made it below 5 hr; and to those who persevere and finally completed the race and to those who achieved PB, you are great too!!! Lucille did well too in her 1st SCSM 21km and her second 21km, she did 2hr 56min, shaved off 15min from the AHM in Aug. She will be doing the HK half thus was determined to come back below 3hr as this is HK half marathon's cut off time. Lucille was lamenting to me that she actually wasted 7 min waiting for loo at 5km mark. I did not know she is so technical in number. She has never been. Anyhow I think she did great, so proud of her and she was happy.
Let us all have a good deserved rest and we will start training for our HK marathon in end Feb 2010. I look forward to training with these MF Safra runners.
.
Therefore I was determined to clock a decent timing for this year SCSM, at least a sub 5. I set my target 4hr 40min, based on my 2 previous marathon in HK Marathon and Phuket marathon, 4.45hr and 4.52hr respectively. I believe this was achievable. But due to the experience I had at Powerman in November for setting a very ambitious target that marred my race,led me to lower my target to 4.45hr or at least sub 5. I think I did the right thing to set a more conservative target, as I could have marred today's race too. I did 4hr 55min thou, quite satisfied; at least I have done Sub 5 on our own Singapore Marathon.
Today weather was good, our sunny big brother decided to take a "break" and provided all the marathoners a merciful cool cloudy weather. Quite a surprise with good whether as we were experiencing hot morning continuously for the last few days.
Congrat to all my fellows Safra MF runners who I have been training with since Sept; as many of them had made it below 5 hr; and to those who persevere and finally completed the race and to those who achieved PB, you are great too!!! Lucille did well too in her 1st SCSM 21km and her second 21km, she did 2hr 56min, shaved off 15min from the AHM in Aug. She will be doing the HK half thus was determined to come back below 3hr as this is HK half marathon's cut off time. Lucille was lamenting to me that she actually wasted 7 min waiting for loo at 5km mark. I did not know she is so technical in number. She has never been. Anyhow I think she did great, so proud of her and she was happy.
Let us all have a good deserved rest and we will start training for our HK marathon in end Feb 2010. I look forward to training with these MF Safra runners.
.
Sunday, November 29, 2009
29th Nov 2009 Sunday - MF last LSD 23km before next week SCSM
Today was the last MF LSD run before SCSM. The route was MF, Depot, South Buona Vista, NUS, Clementi, Canal, Queenway, Harbour Front, Telok Blgah Rise, MF Club - 23km.
I decided to go up MF hill thru Morse road; by pass harbour Front = approx. 25km = 2 hr 40 min. I also decided to push a bit faster since it was a short run. Did approx 6min pace.
Only took one break at Ghim Moh SPC, stop approx 6 min to replenish Repalyte. (approx 14km - 1hr 28min)
The weather was good except while running along the Canal, it was quite hot. The rest of the route was OK.
After the run, we went to celebrate Eddy Lim ORD which is on 11th Dec 09. We had a hearty lunch at Zion Road.
Time has passed really fast, I had altogether done 9 LSD with MF. Following were my performance. My target for SCSM is 4hr 45min. I believe I can make it.
1) 20th Sept - MF-Nicol H-B1-and back.
27km - 3hr 30min
2) 27th Sept - MF-Depot-Port Down-Clementi-Canal-HBF-MF hill - MF.
27km - 3hr 17min
3) 4th Oct - MF-Nicol H-B1-Mtbatten-Crawford-Telok Blgah Rise-MF.
30km - 3hr 25min
4) 11th Oct - Same as 4th Oct.
30km - 3hr 39min
5) 25th Oct - MF, South Buona Vista, NUS, Clementi, Canal, Queen way, Telok Blangah Rise, MF hill, MF club -
27km - 3hr 19m
6) 1st Nov - The route was to ECP McD and U turn to Kallang, Crawford to MF,
34km - 3hr 58min with a total of approx. 15min (3+3+9) break for 3 stops.
7) 15th Nov - MF LSD 40km run from MF, Nicol to ECP and u turned at Cable ski lagoon and back to MF Club from Crawford,
40km. - 5hr 5 min (Collision with Bike)
8) 22th Nov - MF, Nicol to ECP, u turn at B2, Crawford, MF ,
LSD 33km - 3hr 54min (8min break at Flyer, at Flyer 3hr - 26km)
9) 29th Nov - MF, South Buoba Vista, NUS, Clementi, Canal, Queenway, Morse Rd(Hill), Telok Blangah Rise, MF.
LSD 25km - 2hr 40min (with a 6 min break)
.
I decided to go up MF hill thru Morse road; by pass harbour Front = approx. 25km = 2 hr 40 min. I also decided to push a bit faster since it was a short run. Did approx 6min pace.
Only took one break at Ghim Moh SPC, stop approx 6 min to replenish Repalyte. (approx 14km - 1hr 28min)
The weather was good except while running along the Canal, it was quite hot. The rest of the route was OK.
After the run, we went to celebrate Eddy Lim ORD which is on 11th Dec 09. We had a hearty lunch at Zion Road.
Time has passed really fast, I had altogether done 9 LSD with MF. Following were my performance. My target for SCSM is 4hr 45min. I believe I can make it.
1) 20th Sept - MF-Nicol H-B1-and back.
27km - 3hr 30min
2) 27th Sept - MF-Depot-Port Down-Clementi-Canal-HBF-MF hill - MF.
27km - 3hr 17min
3) 4th Oct - MF-Nicol H-B1-Mtbatten-Crawford-Telok Blgah Rise-MF.
30km - 3hr 25min
4) 11th Oct - Same as 4th Oct.
30km - 3hr 39min
5) 25th Oct - MF, South Buona Vista, NUS, Clementi, Canal, Queen way, Telok Blangah Rise, MF hill, MF club -
27km - 3hr 19m
6) 1st Nov - The route was to ECP McD and U turn to Kallang, Crawford to MF,
34km - 3hr 58min with a total of approx. 15min (3+3+9) break for 3 stops.
7) 15th Nov - MF LSD 40km run from MF, Nicol to ECP and u turned at Cable ski lagoon and back to MF Club from Crawford,
40km. - 5hr 5 min (Collision with Bike)
8) 22th Nov - MF, Nicol to ECP, u turn at B2, Crawford, MF ,
LSD 33km - 3hr 54min (8min break at Flyer, at Flyer 3hr - 26km)
9) 29th Nov - MF, South Buoba Vista, NUS, Clementi, Canal, Queenway, Morse Rd(Hill), Telok Blangah Rise, MF.
LSD 25km - 2hr 40min (with a 6 min break)
.
Wednesday, November 25, 2009
24th Novenmber 2009 Tuesday - MF labraodr Hill run OTOT 8 loops
Tonight did the Labrador hill run with OTOT 8 loops- 1 loop approx 1.4km.
1st loop - 8.05min
2nd loop-8.15min
3rd loop-8.06min
4th loop-8.19min
5th loop-8.03min
6/7/8th loop - 26.41min ( total time = 67min)
Tonight objective was to run slow and complete the 8 loops.
.
1st loop - 8.05min
2nd loop-8.15min
3rd loop-8.06min
4th loop-8.19min
5th loop-8.03min
6/7/8th loop - 26.41min ( total time = 67min)
Tonight objective was to run slow and complete the 8 loops.
.
Tuesday, November 24, 2009
23rd November 2009 Monday - 22nd YF pool swim; Coach lost his voice and I was his interpreter; I "sabo" him.. hahaha
Photo Courtesy of YellowFish from
YellowFish trainning Blog:- http://yellowfish-training.blogspot.com/
"Coach gave me this nickname in his Class"
Tonight swim was fun. Coach lost his voice on toasting after attending a Sat Wedding dinner of his trainees from Tuesday class, and he asked me to be his interpreter for the night:- "OK, English to English huh!" I readily and happily agreed. Hmm actually not so much of a interpreter lah, just to repeat his instructions.
He gave instructions what we would be doing tonight and that we would have a relay race after 8pm, so I repeated after him words for words. One part regarding about today being the last lesson and there would be no lesson next Monday; as he was afraid some of us may turn up, thus he uttered to me softly:-"Henry, this part you must said it loud make sure they hear you; some idiots do not listen. Next Monday no class, tonight last ..........." Before he could finish I repeated after him:- "Hey you listen huh; some "IDIOT" do not listen; next week no class huh, Ooooops!!" I turned to Coach: "Sorry huh Coach, 'You idiot' cannot say hor?" and we laughed.....I was poking him and "sabo" him hahaha...!!!
Tonight I "kung ho" a bit. I volunteered myself to be first swimmer in my home lane 2 and lead in the drill and long swim all the way for the night. After the long swim we have relay race, it was fun......!!
Tonight menu:-
100 kick with buoy
4x25 Flutter kick/Breast stroke kick
400m - 9.03 - 8 laps
400m - 9.00
350m - 8.08 - 7 laps
350m - 8.12
250m - 5.52 - 5 laps
250m - 5.46 -
200m - 4.39 - 4 laps
200m - 4.43 --- (total 48laps)
3 relay races - 6 swimmers to a lane - 5 x 50m (FC, BS, FC)
During the relay I managed to clock yhe last front crawl 50m swim - 54sec; my fastest so far after a training.
Lane 1---2x350,2x250,2x200,2x150,relay swim
Lane 2---2x400,2x350,2x250,2x200,relay swim
Lane 3---2x450,2x350,2x300,2x200,relay swim
Lane 4---2x500,2x400,2x300,2x200,relay swim.
Coach has clarified the mistake; there would be one more training next Monday before the Dec break. Next Semester start on 4th Jan 2010.
.
Subscribe to:
Posts (Atom)
