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"

This sea swim comprised swimming distance of 2km, 3km and 4km. I registered for the 3km swim. Many "rubber" guys and gals were in the 4km swim as all of them were trying out their wet suite in preparation for their Aust Basselton FIM. The swim route was a 500m rectangular loop coupled with a short shore run of 20km. I felt that the loop was probably 50m longer.

"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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26th July 2009 Sunday - 5th YF sea swim with bike and run brick

Went to the 5th YF sea swim. There were 2 start time, earlier one is 8 am for the new Fish and the later one was 9.15am for the "older" fish, I somehow qualified myself to be the older Fish, Seasoned fish? Anyway I chose to attend the 9.15am whereby I did not need to rush in the morning. The swim was great and I had enjoyed even more than the last few sea swims. I was more confident; practice sighting; try to understand wave and feel for current drift; accelerated speed to over take other swimmers; learn self recovery swim. Moving to Thursday also did give me some confidence in this sea swim.

Swimming:-
Promoted to grp 2. Total 4 grp, swimmers were grp into 4 grp according to their speed.
1st set 2 big loops + 1 small loops; approx 850m 19min
2nd set 2 big loops + 1 small loops; approx 850m 19min
3rd set 2 big loops, 750m,17min

(Total swim time 55min).

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"YF Coach - David Lim"

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"Coach explaining the 2 big, 1 small for grp 2, and 3 big, 1 small for grp 1, etc"

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"off we go...; and the mean coach said:- keep standing there, don't go to Desaru.."

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"two happy fish enjoyed the swim"

Cycling:-
The purpose for this ride was to test out the aero bar that I have just fitted this week, to familiarise it so that I would use it for this Saturday Desaru long tri. I would still need to do some minor adjust to ensure more comfort. Hot weather, met head wind in the coastal road. Experienced smoother ride as gear set and chain was also just been serviced
52km ride 1hr 55 min. Could not fast as initial part of coastal road was closed for trial cycling so peddle on the path way for approx 12 km

Run:-
2 x 30 min from F2 to Lagoon/Chalet, approx 9 to 10km. Ran under noon blazing sun. Total run time 1hr.

Finished my brick at approx 2.15pm. This was also my last preparation for the Desaru long tri. Hope to do below 7-1/2 hrs.
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4th June 2009 Thursday - 500m Swim + 10km MF loop Run

I was planning to do 1.5km swim (30laps) and join the MF runners for 10 km MF loop recovery run. Left office at 6pm sharp, but could only start my swim till 6.25pm, and managed only 20 laps. (hmm next time must leave 5.45pm in order to complete 30 laps and run with the rest of the runners). I did a slow slow FC swim with pull buoy, not dare to work on the flutter kick so as to reserve energy to run, thought it would be good not to put too much strain on my leg. Need to take it easy since I have to tackle another marathon in Phuket on the 14th June next week. Yes Phuket trip, my short holiday with Lucille; golfing and running; nice!! after all we need this short deserved holiday since we both have been so so busy for the last couple of months.

The 20 laps timing was 13min + 10sec breather + 13min, not a bad timing I thought. Focusing on the hip rotation and the stroke technique thru out the swim. I was quite happy also as I tried bilaterally breathing which work quite well tonight. After the swim, I tried not to waste too much time; quickly went to the changing room to put on my shoes, hoping to start my run with the other runners, alas by the time I arrived the meeting point, all were gone. I started the run and heard Ivy calling from behind and we caught up the rest just after Henderson road. Running along side with Wong, Shirley and Ivy for some distance. As usual, same old me likes to run fast for short distance route, so I went slightly ahead of them. But slowed down when heading up the slope after Kampong Bahru, no joke; I could feel the legs very very "sng" in the up slope, so walked a little. I don't usually walk up the hill for this 10km route, our MF trade mark route. This time round could really feel the effect after a marathon, the sundown marathon. Wong and Shirley caught up with me at hill top and we completed the rest of the route together at a slow pace. Toward the end I was thinking of doing another 5km loop as it was still quite early to picked up Lucille. But I thought it was quite enough for the night and not to strain my legs further. The timing of the run approx. 1hr 5min. Good work out, swim and recovery run!!!
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17th May 2009, Sunday. My 4th YF Sea Swim Incoporated With Lazy Brick Training. Jelly Fish attacked Yellow Fish

This morning I headed to F2 ECP for my 4th YF sea swim. Melvin Jur joined us too. The training started punctually at 8am as usual. After Coach David gave a short brief, sorted out and reconfirmed all swimmers into respective group; gp 1 and 2 fastest swimmers (more seasoned swimmers), grp 3 moderate speed swimmers and grp 4 slow swimmers. Melvin, PS and I were were in gp 3. Grp 1,2 and 3 swam a bigger loop marked by 4 orange buoys and approx 320m, gp 4 swam a smaller loop marked by 3 white smaller buoys and approx 150m.

We started our swim with a loop of slow warm up swim. Next set of training was longer slow swim; grp 1 and 2- 3loops, grp 3 - 2 loops and grp 4 -2 small loop. Many swimmers ran into trouble in this set as most, included PS, Melvin and I were all stung by jelly fishes. Jelly fish attacked Yellow Fish. I was attacked on my left hand and it happened at the 1st loop approaching the second buoy. This was my first time stung by jelly fish, and the pain was like thousand of tiny needles poking on the skin, not exactly needle and pin sort of feeling but more painful than that. The pain lasted thru out the training. I reminded myself to bring along vinegar in the next sea swim. Coach Lim left it to individual to decide if we would like to continue and it seemed that no one backed out; wow what a bunch of brave yellow fishes.

The 3rd and 4th sets were 1 loop with increased swim speed intensity at subsequent loop. I managed to clock the time for both sets, 10min+ few sec (which made me think that the distance could be 350m,= 7 lap pools), no bad as a non seasoned sea swimmer, I guessed. I also felt that I was not panting as much after each set compared to the last 3 sea swim; I think I was getting use and more familiar to this sea swim. I remembered in my last few sea swims, I was alway uttering breathlessly after each set; pant, pant, pant.

We ended the swim with relay competition by divided into 8 gp with 5 swimmers. I was in the 7th gp 3rd swimmer. We were told to swim the smaller loop around the 3 white buoys. My first 2 swimmers did quite well, came in 2 and 5 spot respectively, but blurred me, DQ my team because I unknowingly swam passed only 2 buoys, that means I took shot cut hehehe. After the first buoy, I headed for the the 3rd buoy which I thought was the 2nd buoy. Bad navigation haha!!Fortunately there were no prizes for this race or else my team mates would "kill" me. Anyway all enjoyed the relay challenge as all swam in the spirit of speed. We end the swim at 9.45am.

After the swim Melvin and I discussed what should we do next, and since we have already brought our bikes along, we kept to our plan to bike, and for me I was planing to bike 40 km and run 8 - 10km. It was a lazy brick as we took our own sweet time to get ready for the ride. We started the ride at 10.15am with 30min-transition haha!! As I was not so familiar of the distance in the ECP I agreed with Melvin to only to cycle up along Coastal Coast Rd and headed up to Changi Village and back. I tried to maintain at 30 km/hr thru out the ride to made this training fruitful but just to lazy and only occasionally got to 30km/hr. I noticed Melvin was very fast. We made a u turn at one of the car park at coastal rd, and the total distance was 28.5km.

As Melivn called it a day, I put on my running shoes and ran toward Fort Rd intended a 1o km run. Again, another long lazy transition. I started the run at 11.55am when the sun was blazing hot. I u turned after 30 min with a running speed guided by my HRM. Was trying to push up t0 150 to 154 bpm, but was lazy to push my self HR of above 15o bpm. Only on the return route that I maintained at 152 to 154 bpm and push up to 158 bpm at my last km. My timing was 61min with a 2+ min including rest at the u turn point and refueling isotonic drink. When I finished this run in the hot blazing sun, I could not wait to buy a ice-cold bottle of mineral and sprinkler myself. "Shiok man", feeling great with those ice cold water flowing down my body. And by then, my tummy was also screaming for food; as I only took 2 breads and 2 packet of coffee for breakfast in the morning.

A well spent Sunday for endurance training and guess what; I have fallen fall in love with this East Coast Park. How nice would it be if there is a permanent distance -buoy marker in the sea that we can do brick training here in other sunday, right Melvin Jr?; who will propbably saying I " siao liao" (crazy already). Right Melvin Jr??
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7th Mar 2009, Saturday, Singapore Biathlon

1st Mar 2009, Sunday, My 1st Yellow Fish Sea Swim Training

I have decided to join Yellow Fish after the trial on 20th Feb. I have always wanted to improve front crawl, but without proper coaching and doing appropriate swim drill, I will never improve in it. More so since I am planning to attempt a full Ironman in the very near future, then good and efficient swimming skill is a must.

The package that I signed was 10 pool swims +2 sea swims and today was one of these 2 sea swims. It was held near to the Jetty/F2, same place as the S'pore Biathlon. The swim started at 8am but I was 10min late because I mixed up the meeting point and parked at the wrong car park. If I had not met George (met him at the Jan Pengarang 100km ride), I would have disappointingly missed today sea swim.

When I got to the beach, Coach had already divided the trainees into 3 groups, (grp 3 being the slowest), started briefing them on the training. There were approx 30 to 40 trainees and I was glad to see a lot of familiar faces, most of them I met in the Pengarang 100km ride in Jan 09. I also met Scott Patterson Lucille’s colleague in MS and a seasoned Triathlete.

The swim route was a square letter P marked by five buoys. The training started with a relax warm-up swim. Grp 1 and 2 did 1 loop swim and as for me in grp 3, 3 of us, we were told to swim from shore straight ahead to the second buoy and back, and the distance was approx. 200m.

The complete “P”route was approx. 500m and was swam in clockwise direction. Grp 3 was always made to swim half the distance of grp 1 and 2 which I later got to understand that Coach Lim wanted to ensure grp 3 would end up with the grp 1 amd 2 roughly the same time in each set of swim. After the warm-up swim, we went on with the 2nd set; grp 1 and 2 swam 2 loops and grp 3 swam 1 loop (approx. 500m). We swam a total of 4 sets in different distance around the loop P in different formation:-

Group 3's sets were as follows, and group 1 and 2 double the distance.
1st set Warm up -200m (approx timing- 7min)
2nd set -500m (approx timing – 16min)
3rd set -700m ( 1-1/2 loop) (approx timing – 23min)
4th set -500m clockwise (approx 15min)

4th set was supposed to be part of the YF mini biathlon, that was approx 900m swim ( 2 loops) plus a 6 km run. We were made to swim counter clockwise in 4th set because Coach wanted us to familiarize next week S'pore Biathlon route.

By the time we finished the sea swim it was approx. 9.40am. Wow, this is the first time I swam front crawl for more than an hours in the sea despite swimming slowly as instructed by coach so as to focus on the correct strokes rather than speed. During the 1st and 2nd set swim, I noticed that I would always swim off course, and I shared this problem with George who advised me to check course after every 4th stroke. I took his advice and practiced in the 3rd and 4th set and somehow got use to it.

Every time I began my set I would stood for quite awhile on the shore to adjust my goggle to be 100% sure water wouldn't get into my goggle so that I would not need to re-adjust it again because I did not like the feeling of stepping on the soft, swampy and dirty sea bed due to low tide; and I would hear the coach calling me with his loudspeaker:-"Henry, start swimming, or every one will be waiting for you”. From this, one could guessed how slow was I...!

After the 4th set, I proceeded to my 6 km run. As usual in the first 2 km of the run, I would always feel my legs were heavy. We started to run toward the Lagoon, past the chalets and U turn at the second toilet on our right after the chalets. I maintained at 10km/hr or slightly more checked by my foot pod. I completed the 6km run at 33 min, which I think the total distance was less than 6km. At U turn I did 17 min and my return run was faster and thus I estimated 5.5km.
After the training I chatted with Lynn Ng and Lee Wung Yew (both met at the Pengarang ride )whom I did not know they were actually related, till I saw their loving picture in the Sunday Time’s sport section during my lunch, reporting their passion in this the endurance sport and their attempt in the Busselton IM end of the year, and also then did I know that Wung Yew was our national shooter participated in last year Beijing Olympic. No wonder he looked so familiar to me.

I enjoyed today training very much, though I found it tough because this was my first long sea swim since my Port Dickson Triathlon in July last year. It was also a very good preparation for the next week Biathlon. I also felt great that it was my first long front crawl swim in the sea. I have never felt ready to use it in any sea swim despite having trained on it these couple of months. I am impressed with Coach Lim who is very committed in his training and I could feel a sense of spirit in him wanting to see his trainees improve.

I look forward to coming to the 2nd sea swim on 15th Mar, but I will be back from Korea and Vietnam Business trip on the day before so I hope I will not be too tired to enjoy the training again. This 15th Mar sea swim will also help preparing me for the Aviva on 22nd Mar.

More photo of the day event could be viewed at
http://picasaweb.google.co.uk/yellowwfish/SeaSwimRunMarch012009#
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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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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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