I was glad that both Lucille and I were fully recovered despite very light occasional cough. She has resumed her gym workout tonight, and I looked forward to doing the hill run.
We have the options of doing 6 to 8 loops within one hour. One figure 8 loop was approx 1.4km, I think. The loop comprised of one gradual slop and one steep slop. I was determined to complete 7 loops within 60 min. But I only clocked 62min 15sec. Better timing next time, ya?
The break down for each loop:-
loop 1 = 7.41min
loop 2 = 8.37min
loop 3 = 9.15 min
loop 4 = 9.00 min
loop 5&6 = 18.36min
loop 7 = 9.06min
Total = 62min 15 sec ( approx 9.8km)
It had been quite a while that I did hill run. Felt great after the run, it was a hard run and I needed it as it would be my only run this week since I might not be running on Thursday because we going for a long week end golfing from Public-Holiday-Friday to Sat. My golfing kakis have arranged golfing in Batam from coming Friday early morning.
.
Wednesday, April 8, 2009
Monday, April 6, 2009
5th April 2009 Sunday, My Third YF Sea Swim + 10km Run
Today was my 3rd sea swim with the YF and it was special for the new and slow swimmers; mostly from Friday class becasue Coach Lim was conducting a sea swim fundamental briefing, something he had done in Feb 09. It was from 8 to 9 am, and then from 9 to 10.30am actual training would start whereby other fast and regular swimmers would join us.
There were about 20plus of us. He explained what to looked out for when doing a Tri or Ironman on the actual day of the event. How to study the tide; preference on tide; how to tell direction of current and swim with current to stay on course. He also explained where to stand before the swim depending on each efficiency and how to clear the crowd when entering out in the first 200m. How to ensure that we swim straight without being swayed away too much from the course. He also advised us to always study the swim course and tide before each race.
Today route was 2 diamond shape: one big loop(approx 250m) and one small loop (approx 100m) marked by poorly visible buoy which Coach jokingly said that he was poor and provide bigger buoys. But he was serious to say that he has no safety guard boat, other than 3 live guards, so he advised us to take care of ourselves in this swim. We did some practices on the small loop after each of his explanation.
The actual swim started from 9 am and there were approx 40 to 50 swimmers by then. We were divided to 4 grp. Grp 4 being the slowest and Coach Lim assigned me to grp 4 which swam smaller diamond loop. The first swim was:-
grp 1 - 4 big loops ccw,
grp 2 - 3 big loops ccw,
grp 3 - 2 big loops ccw
grp 4 - 2 small loops ccw.
I was the first few to come came back to the shore from my grp, after the first swim, and coach was confused, he asked me why didn't I do 2 big loops. He had forgotten that he assigned me to grp 4. He smiled and told me that I had to be in grp 3. I must have approx 1.5 km today.
The second swim was the same number of loops but CW. Today swim was not quite unfortunate as some of our swimmers were stung by jelly fishes so we decided to stop after only 3 swims and it was approx 9.55 am.
I changed into my running gear went for a 10km run with Wung Y, Lyn, Sandy, Carol, Jacq, Kenneth and Chong. It was a 6 min/km pace jog. We run from F2 toward Ford road, but u turn after hitting 5 km. After that all of us went to Paya Lebar Hawker for a lunch. I felt it was a Sunday well spent, great work out.
.
There were about 20plus of us. He explained what to looked out for when doing a Tri or Ironman on the actual day of the event. How to study the tide; preference on tide; how to tell direction of current and swim with current to stay on course. He also explained where to stand before the swim depending on each efficiency and how to clear the crowd when entering out in the first 200m. How to ensure that we swim straight without being swayed away too much from the course. He also advised us to always study the swim course and tide before each race.
Today route was 2 diamond shape: one big loop(approx 250m) and one small loop (approx 100m) marked by poorly visible buoy which Coach jokingly said that he was poor and provide bigger buoys. But he was serious to say that he has no safety guard boat, other than 3 live guards, so he advised us to take care of ourselves in this swim. We did some practices on the small loop after each of his explanation.
The actual swim started from 9 am and there were approx 40 to 50 swimmers by then. We were divided to 4 grp. Grp 4 being the slowest and Coach Lim assigned me to grp 4 which swam smaller diamond loop. The first swim was:-
grp 1 - 4 big loops ccw,
grp 2 - 3 big loops ccw,
grp 3 - 2 big loops ccw
grp 4 - 2 small loops ccw.
I was the first few to come came back to the shore from my grp, after the first swim, and coach was confused, he asked me why didn't I do 2 big loops. He had forgotten that he assigned me to grp 4. He smiled and told me that I had to be in grp 3. I must have approx 1.5 km today.
The second swim was the same number of loops but CW. Today swim was not quite unfortunate as some of our swimmers were stung by jelly fishes so we decided to stop after only 3 swims and it was approx 9.55 am.
I changed into my running gear went for a 10km run with Wung Y, Lyn, Sandy, Carol, Jacq, Kenneth and Chong. It was a 6 min/km pace jog. We run from F2 toward Ford road, but u turn after hitting 5 km. After that all of us went to Paya Lebar Hawker for a lunch. I felt it was a Sunday well spent, great work out.
.
3rd April 2009 Friday, My 2nd YF Pool swim
Tonight Pool swim was great. I started off with a warm-up 100m FC swim followed by doing some drills.
Drill side kick - 100m+100m - purposes was to stabilize hip rotation while swimming FC.
Drill sculling - 100m + 100m with return EZ FC swim- this was very tough as we needed to hold our breath in water as we did the hand sculling. It was very tiring on the hand too. I did not do it correctly last week, but I got the right motion tonight. The purposes was to ensure that we could get the feel-of-catching the water. I found myself gasping constantly and panting hard. I needed to get my breathing rhythm right for this drill.
We also did a combine stroke swim, that was 50m BS and 50mFC (2x) This was to ensure that exercise different part of our muscles. Coach corrected some swimmer's BS.
Tonight Coach Lim introducing something new to us, the Friday grp. He said that he has done it on Tuesday grp and it was quite chaotic. He wanted us to swim 50m+100m speed swim. Each swimmers from each lane would start to upon his Signal, and closely followed by the next swimmer. And we have to swim as fast as we could with 70 to 80% of correct stroke. It was quite different from sprint swimming. We had a very short rest after each 50m and 100m swim, we started the swim again upon his signal. We did 50m+100m (3x), and that amount to 450m (9 solid laps). I stopped and caught my breath after each lap in the 100m swim too. I hope the next time I would not need to stop in the 100m lap.
We then did 2x200, 1x100m EZ swim 100% focusing on stroke. I was also trying to work on my breathing. Finally we did a 5 min treading water in the middle of the pool. I did not know this was so difficult until tonight. While treading, we were told lift up one hand, then both hand, both hand by the side. The difficult was to tread with only the hand with legs cross, I sunk in this hahaha!!! Coach said jokingly:- This is the best time to "turk kang" us.
We were informed to get buoyancy float as he would start training with it and also this coming Sunday sea swim. We were told to go at 8am as he will be doing sea swim fundamental for the new swimmers for 1 hr and the actual training will start after that. I was given a nice Yellowfish T. There will be no training next next week as it is a Good Friday, great timing I thought because I am going to Batam staying over from Friday morning to Sat evening for golfing.
Well it was another interesting training and I felt that my stroke was improving.
.
Drill side kick - 100m+100m - purposes was to stabilize hip rotation while swimming FC.
Drill sculling - 100m + 100m with return EZ FC swim- this was very tough as we needed to hold our breath in water as we did the hand sculling. It was very tiring on the hand too. I did not do it correctly last week, but I got the right motion tonight. The purposes was to ensure that we could get the feel-of-catching the water. I found myself gasping constantly and panting hard. I needed to get my breathing rhythm right for this drill.
We also did a combine stroke swim, that was 50m BS and 50mFC (2x) This was to ensure that exercise different part of our muscles. Coach corrected some swimmer's BS.
Tonight Coach Lim introducing something new to us, the Friday grp. He said that he has done it on Tuesday grp and it was quite chaotic. He wanted us to swim 50m+100m speed swim. Each swimmers from each lane would start to upon his Signal, and closely followed by the next swimmer. And we have to swim as fast as we could with 70 to 80% of correct stroke. It was quite different from sprint swimming. We had a very short rest after each 50m and 100m swim, we started the swim again upon his signal. We did 50m+100m (3x), and that amount to 450m (9 solid laps). I stopped and caught my breath after each lap in the 100m swim too. I hope the next time I would not need to stop in the 100m lap.
We then did 2x200, 1x100m EZ swim 100% focusing on stroke. I was also trying to work on my breathing. Finally we did a 5 min treading water in the middle of the pool. I did not know this was so difficult until tonight. While treading, we were told lift up one hand, then both hand, both hand by the side. The difficult was to tread with only the hand with legs cross, I sunk in this hahaha!!! Coach said jokingly:- This is the best time to "turk kang" us.
We were informed to get buoyancy float as he would start training with it and also this coming Sunday sea swim. We were told to go at 8am as he will be doing sea swim fundamental for the new swimmers for 1 hr and the actual training will start after that. I was given a nice Yellowfish T. There will be no training next next week as it is a Good Friday, great timing I thought because I am going to Batam staying over from Friday morning to Sat evening for golfing.
Well it was another interesting training and I felt that my stroke was improving.
.
Friday, April 3, 2009
2nd April 2009 Thursday, Bad Cough But A Good Slow Run
Still having bad cough and not fully recovered, but unwilling to skip tonight run -- equal to Lucille, the Grumbler.. hahahaha.!!! I think she knows too well about me when doing short run that slow is no go for me. Anyway she allowed me only after I promised her that I would do a slow slow jog. Hmm, this cough had already been bugging me for one week. I do not intend to wait for it to go away before I start running again; not too sure how long more it will bug me, can't wait for ever. She too was not fully recovered so she skipped her gym workout again.
Tonight run was a 14km run from MF-Queen Way-PortDown-Bouna Vista-Queentown-Depot-MF. I started off very slowly, and sadly seeing all other runners passed me within the few 3 to 4 km. I thought I would be the last runner tonight until I saw Shirley and Wong at the traffic light before entering Portdown road. Shirley and Wong have always been good running buddies as their run were always easy, slow, very comfortable and enjoyable. And with their company, Lucille would be rest assured this would be my slow jog. With their pace we could even chit chat and crack joke. Shirley slowed down along Depot road and Wong waited, and for me as I was feeling comfortable, I kept with the slow speed and continued.
Tonight run was nice, relax and very comfortable, and I wondered when was the last time I have enjoyed this kind of short run. I have always been running fast and hard to prepared for 70.3 for the last few months.
Nice run, my 2 buddies!!! I have enjoyed both of your company....!! Thanks!!
.
Tonight run was a 14km run from MF-Queen Way-PortDown-Bouna Vista-Queentown-Depot-MF. I started off very slowly, and sadly seeing all other runners passed me within the few 3 to 4 km. I thought I would be the last runner tonight until I saw Shirley and Wong at the traffic light before entering Portdown road. Shirley and Wong have always been good running buddies as their run were always easy, slow, very comfortable and enjoyable. And with their company, Lucille would be rest assured this would be my slow jog. With their pace we could even chit chat and crack joke. Shirley slowed down along Depot road and Wong waited, and for me as I was feeling comfortable, I kept with the slow speed and continued.
Tonight run was nice, relax and very comfortable, and I wondered when was the last time I have enjoyed this kind of short run. I have always been running fast and hard to prepared for 70.3 for the last few months.
Nice run, my 2 buddies!!! I have enjoyed both of your company....!! Thanks!!
.
Wednesday, April 1, 2009
31st Mar 2009, Tuesday - MF Speed Work at Queen Town
Indeed quite disappointing; I really like to do tonight speed work in the stadium but not able to, as I was still not fully recovered from my bad cough. Lucille has insisted that I refrained from running for at least a few more days. I ensured her that tonight it would my slow jog.
Having missed last Sunday LSD and Thursday run, and also not been doing long run regularly for the last 3 weeks after my business trip, I needed to sweat out. I did a slow run from MF to Queen Town stadium, and did 20 laps - 400m run in the stadium - then back to MF. After the run, I was wondering if it was really a slow jog, as I did a consistent 6min/km pace, at some point I sped up. I did not feel strong in this run, must be the medicine and the cough that affect the lung badly. Feeling weak and very tired after the run. Nevertheless, it was nice to catch up with some of the runners during the run and after the run. I had dinner with them too since I did not need to pick up Lucille from her Gym workout. Rarely I could have dinner with the MF runner.
MF to stadium = approx. 4km
Stadium = 20laps x400m = 8km
Stadium back = approx. 4km
Total 1hr 30min.
I hope to be fully recovered soon so that I can start preparing for my next up coming events, and most importantly Lucille has a peace of mind when I train.
.
Having missed last Sunday LSD and Thursday run, and also not been doing long run regularly for the last 3 weeks after my business trip, I needed to sweat out. I did a slow run from MF to Queen Town stadium, and did 20 laps - 400m run in the stadium - then back to MF. After the run, I was wondering if it was really a slow jog, as I did a consistent 6min/km pace, at some point I sped up. I did not feel strong in this run, must be the medicine and the cough that affect the lung badly. Feeling weak and very tired after the run. Nevertheless, it was nice to catch up with some of the runners during the run and after the run. I had dinner with them too since I did not need to pick up Lucille from her Gym workout. Rarely I could have dinner with the MF runner.
MF to stadium = approx. 4km
Stadium = 20laps x400m = 8km
Stadium back = approx. 4km
Total 1hr 30min.
I hope to be fully recovered soon so that I can start preparing for my next up coming events, and most importantly Lucille has a peace of mind when I train.
.
Saturday, March 28, 2009
27th Mar 2009, Friday, My 1st YF Pool Swim
I was having bad cough and fever for the last 2 days and was on medication.I had to sacrifice Thursday MF run but did not wish to miss YF swim since I have not started any pool swim for the whole of this month after the 2 sea swim. I arrived at 6.40pm and not many carpark lot were left.
Tonight class was very crowded, approx 16 to 18 trainees, perhaps it was because Coach Lim did not conduct other classes on Mon to Thurs due to Sunday Aviva Race.
I was allocated in Lane 2 and we started off with a 100m (2 laps) warm up swim followed by drill.
25m kicking with straight arm, returned with FC swim-(2x)
25m kicking with fore arm rotation, returned with FC swim-(2x)
25m fist swim, returned with FC swim-(2x)
100m blind swimming-(2x)
100m side kicking-(2x)
There were certain drill that I couldn’t do very well, it was because I was not familiar. Coach explained the purposes of each drill.
Approximately 8.10pm, we did FC long swim
100m-2laps
200m-4laps
300m-6laps
400m-8laps
200m-4laps
(total - 24laps)
Finally we did sprint – 50m sprint (4x).
The long swim was very tiring, it must be due to I was on medication the last 2 days and was still feeling weak. I rested some seconds every lap. In this slow long swim, coach reiterated we swim with thought of executing the correct stroke and kick with slight body rotation, and swim slowly. I diligently ensuring that I executed each stroke correctly. Ensuring that my right palm touched my left hand (vice versa) before starting the pull and push. I remembered during my YF trial last month I could not even do this propoerly. On checking with coach about my swim, he mentioned that my stroke was OK now except I still have not had the good “feel” of the water, which means I could not “feel” the push and pull of my arm and hand in the water yet. This could be overcome by more swim; he ensured me.
The swim stopped at 8.50pm. I felt a sense of satisfaction despite feeling very very exhausted and arm aching. It was a very good swim and training. I don’t remember I have done so many laps of solely FC in the pool before, other than in the 2 YF sea swim. I am looking forward to another Friday training.
.
Monday, March 23, 2009
22nd Mar 2009, Sunday, Aviva 70.3 Ironman-My Very first Ironman Race Marred By Metal Thumb Tacks Sabotage
Today was The Big Day which I have been looking forward to. Since last year I have been preparing hard for this race. BUT, but, alas it was marred by metal thumb tacks saga which caused the tyres of 30 to 40 triathletes to be punctured and I was also a victim.
My front tyre was punctured after my first loops and it happened when I was turning from Fort Rd to the East Coast Service road approx at 28km mark, 10.05 am. Not too sure when and where my tyre was "stung" by the thumb tacks. I got down from my bike and attempted to fix the tyre myself on the slightly-muddy pavement which caused some hazard to the on-coming bikers as the service road was quite narrow. I have not replaced a puncture tyre before (this was something I need to learn to do it quick), so this would be a trial and error; and gosh I was wondering how long would I take; and even if I have replaced, the small portable air pump would not build up enough pressure on the tyre. I remembered the Bike aid was near the U turn 1.5 km away, so I decided to push my bike. This intital ordeal cost me approx 15 min.
While walking my bike, I noticed there were several triathletes were of the same fate. I met 2 triathletes. One of them showed me a metal thumb tack which I threw it away after took it to have a look, but he picked up and lamented "hmm, I must keep it as "souvenir". I guessed he must be keeping it to remind himself what caused him to drop out this race. Both of them felt relief when I reminded them that we could get help near the U-turn point at T1 which was approx 1.5 km away. Walking our bikes along this service road was an hazard and had to do it slowly because some bikers were very fast on this narrow service road.
At the bike aid centre there were already 6 to 7 bikes with the same fate waiting to get their tyres fixed. One who had already done 2 laps shared his sorrow with me that his tyre got puncture after each lap. One caucasian was so disappointed and decided not to continue the race at all. Most of the victims managed to spot the thump tacks on their tyres.
The mechanic who replaced a new tube for me looked stunned seeing those punctured tyre. After he put back my wheel, the tyre went flat again. Immediately he did all over the procedure to replace another new tyre before he found a second thump tag metal nail which he missed it when replacing the first tube. After he had completed fixing my tyre, it was already approx 10.40am (35min was wasted); could I be back from 2nd lap by 11.15am, the 2nd lap cut off time. Not a chance! I reckoned; even an elite could not do consistent 60km/hr; I felt a sense of unfairness at this juncture about the 2nd lap-11.15am-cut off time for the triathletes, because we started off at different time and wave, and mine was the last wave at 7.40am, 30 min after the 1st wave. Front wave had all the advantages if were a victim. After all the written rule was to finish 1.9km swim by 70 min, and finish swim-and-90km bike by 5 hrs. I felt that the organiser should stood by the rule and not impose cut off time on 2nd lap; and let us attempt to complete swim-and-bike within 5 hrs time frame. Their reason was that they had to reopen up the high way, but the high way was closed till 2 pm. Anyway who would know or anticipate this sabotage would happened.
I got back at 11.40am and was directed into the transition area to prepare the running leg. Feeling disappointed and frustrated, I thought of giving up the race and quit the 21.1km run ( 3 x 7km loop) altogether, but somehow my sub-conscience and determination told me to carry on and continue I did, see myslef crossing the finishing line. I was glad, no regret to do the run leg, it was fun especially near the starting/finishing line. It was like carnivals, spectators cheered you on by calling your name and most importantly Lucille was there motivating and encouraging me to strive on; snapping shots for me and cheer me on. On my third lap I took a candid shot, graping her for a kissssss.......... hahaha....!!!
So, I definitely did not qualify to be called a 1/2 Ironman, then maybe called a 1/3 Ironman or 0.45 Ironman. Haha!! Well, it does not matter really. Most importantly I have learned many lessons from this race, know my weakness, and knowing I can over come frustration and disappointment to continue and "complete" this race. More over, I should be considered fortunate because I did my run leg and cross the finishing line. There were those, read from the media; whose tyre got punctured in each bike lap and end up walking back from 72km mark, and there was one whose tyre punctured only after 3.5km into the 1st lap and decided to stop his race totally, and even one lady elite's race was ruined by this sabotage. No one could tell what would happen even if I had a chance to do my third bike lap. I think most importantly was that at the end of the day, I did enjoy this race, so was Lucille who was proud seeing me got the courage to prepare and took part in this Aviva 70.3 Ironman, which logo exclaimed, "Life. Take it on". The good news; it is confirmed Aviva 70.3 Ironman will stay in Singapore again next year and you bet I will be at the starting line again.
.
My front tyre was punctured after my first loops and it happened when I was turning from Fort Rd to the East Coast Service road approx at 28km mark, 10.05 am. Not too sure when and where my tyre was "stung" by the thumb tacks. I got down from my bike and attempted to fix the tyre myself on the slightly-muddy pavement which caused some hazard to the on-coming bikers as the service road was quite narrow. I have not replaced a puncture tyre before (this was something I need to learn to do it quick), so this would be a trial and error; and gosh I was wondering how long would I take; and even if I have replaced, the small portable air pump would not build up enough pressure on the tyre. I remembered the Bike aid was near the U turn 1.5 km away, so I decided to push my bike. This intital ordeal cost me approx 15 min.
While walking my bike, I noticed there were several triathletes were of the same fate. I met 2 triathletes. One of them showed me a metal thumb tack which I threw it away after took it to have a look, but he picked up and lamented "hmm, I must keep it as "souvenir". I guessed he must be keeping it to remind himself what caused him to drop out this race. Both of them felt relief when I reminded them that we could get help near the U-turn point at T1 which was approx 1.5 km away. Walking our bikes along this service road was an hazard and had to do it slowly because some bikers were very fast on this narrow service road.
At the bike aid centre there were already 6 to 7 bikes with the same fate waiting to get their tyres fixed. One who had already done 2 laps shared his sorrow with me that his tyre got puncture after each lap. One caucasian was so disappointed and decided not to continue the race at all. Most of the victims managed to spot the thump tacks on their tyres.
The mechanic who replaced a new tube for me looked stunned seeing those punctured tyre. After he put back my wheel, the tyre went flat again. Immediately he did all over the procedure to replace another new tyre before he found a second thump tag metal nail which he missed it when replacing the first tube. After he had completed fixing my tyre, it was already approx 10.40am (35min was wasted); could I be back from 2nd lap by 11.15am, the 2nd lap cut off time. Not a chance! I reckoned; even an elite could not do consistent 60km/hr; I felt a sense of unfairness at this juncture about the 2nd lap-11.15am-cut off time for the triathletes, because we started off at different time and wave, and mine was the last wave at 7.40am, 30 min after the 1st wave. Front wave had all the advantages if were a victim. After all the written rule was to finish 1.9km swim by 70 min, and finish swim-and-90km bike by 5 hrs. I felt that the organiser should stood by the rule and not impose cut off time on 2nd lap; and let us attempt to complete swim-and-bike within 5 hrs time frame. Their reason was that they had to reopen up the high way, but the high way was closed till 2 pm. Anyway who would know or anticipate this sabotage would happened.
I got back at 11.40am and was directed into the transition area to prepare the running leg. Feeling disappointed and frustrated, I thought of giving up the race and quit the 21.1km run ( 3 x 7km loop) altogether, but somehow my sub-conscience and determination told me to carry on and continue I did, see myslef crossing the finishing line. I was glad, no regret to do the run leg, it was fun especially near the starting/finishing line. It was like carnivals, spectators cheered you on by calling your name and most importantly Lucille was there motivating and encouraging me to strive on; snapping shots for me and cheer me on. On my third lap I took a candid shot, graping her for a kissssss.......... hahaha....!!!
My approx. break down time:-
(My age grp wave started at 7.40am;start 1.9km swim-63min),T1-7min
(8.50am) - start my 1st bike lap - 75min>
(10.05am)-seek help, fixing punctured tyre - 35min
(My age grp wave started at 7.40am;start 1.9km swim-63min),T1-7min
(8.50am) - start my 1st bike lap - 75min>
(10.05am)-seek help, fixing punctured tyre - 35min
(10.40am)- start my 2nd bike lap -65min> T2 - 5min
(11.50am) - start my 21.1km run leg - 2hr 36min
(2.26pm) - cross the finishing line.. Total time = 6 hrs 46mins.
(11.50am) - start my 21.1km run leg - 2hr 36min
(2.26pm) - cross the finishing line.. Total time = 6 hrs 46mins.
Post mortem of this race:-
Swim leg - 1.9km. ----- the swim was tough for me as this was my first time doing 1.9km sea swim. As I was still brushing up my front crawl and would got my self very tired if I were to do front crawl, hence I decided to swim breast stroke. I swam 90% breast stroke and the 10% front crawl was to kill monotony and hoping to gain some timing. Doing breast stroke was good and also been advised by YF coach to stay on course to avoid wasting time because doing front crawl would made me swayed off course. This strategy would ensure me to finish the swim within 70min, and I did it in 63min. However 63min in the sea has made me exhausted and made biking very difficult. I knew swimming was something I must improve tremendously if I want to do Full IM, more 70.3 or OD tri with good timing and to stay strong for the next 2 legs. No worry, I have joined YF to take care of this and YF Coach Lim is responsible to ensure that I improve in my swimming, of course I have to do my part. The swim was tough especially when swimming back to the coast bscause of swimming against the choppy current which pushed me out of the sea. I was glad that I made the cut.
Bike leg --- supposed to be 3 laps,90km ---- did only 2 lap, 60km. To me the bike route was tough, perhaps it was because my first time and inexperience. I noticed that my first lap timing was slow, 75 min for 30km. My chain came off at approx 8km mark and wasted some time fixing the chain. When I was about to speed off after fixing the chain, I stopped to be a "Samaritan" lending my pump and assisted a cyclist to inflat his flat tyre. I pity this guy as I overtook him, his tyre did not last long despite my help (I believed he was a thumb tack victim too as he mentioned to me that his tube was new, wow imagined he had to push 8 km back to starting point). All in all I could have wasted 10mins.
Swim leg - 1.9km. ----- the swim was tough for me as this was my first time doing 1.9km sea swim. As I was still brushing up my front crawl and would got my self very tired if I were to do front crawl, hence I decided to swim breast stroke. I swam 90% breast stroke and the 10% front crawl was to kill monotony and hoping to gain some timing. Doing breast stroke was good and also been advised by YF coach to stay on course to avoid wasting time because doing front crawl would made me swayed off course. This strategy would ensure me to finish the swim within 70min, and I did it in 63min. However 63min in the sea has made me exhausted and made biking very difficult. I knew swimming was something I must improve tremendously if I want to do Full IM, more 70.3 or OD tri with good timing and to stay strong for the next 2 legs. No worry, I have joined YF to take care of this and YF Coach Lim is responsible to ensure that I improve in my swimming, of course I have to do my part. The swim was tough especially when swimming back to the coast bscause of swimming against the choppy current which pushed me out of the sea. I was glad that I made the cut.
Bike leg --- supposed to be 3 laps,90km ---- did only 2 lap, 60km. To me the bike route was tough, perhaps it was because my first time and inexperience. I noticed that my first lap timing was slow, 75 min for 30km. My chain came off at approx 8km mark and wasted some time fixing the chain. When I was about to speed off after fixing the chain, I stopped to be a "Samaritan" lending my pump and assisted a cyclist to inflat his flat tyre. I pity this guy as I overtook him, his tyre did not last long despite my help (I believed he was a thumb tack victim too as he mentioned to me that his tube was new, wow imagined he had to push 8 km back to starting point). All in all I could have wasted 10mins.
My cramp on my left quad set in during the 1st lap bike (it must be my exhaustion in the swim), and of course 2nd lap could be worst if not for the 35min break to fix my tyre. Anyway I believed bike leg timing would also be well taken care of if I train more in swimming and attend YF class diligently.
Run leg 21.1km ---I was not happy with the timing, 2 hr 36min for 21.1 km and I pondered the timing could have been much worst if I had done the 3rd lap bike leg. Anyway, I know that improvement can be made in this run leg since my base is running. 
Overall, I did enjoyed this run, drink support was excellent, it was fun and interesting even though it was very hot during my 2nd and 3rd loops as it was already noon time. The weather was so hot that I just shower myself with the cold water at every water point during the last loop. At the very last water point, 1.5 km way from finishing point, I took out my cap and just stood still to let the volunteers shower me with many bottles of cold mineral water, and guessed what! these guys really enjoyed seeing me soaked.......!!
Finally I crossed the finishing line 6hr 46min, by timing I did achieve my set-target of finishing below 7 hr, but technically I did not complete the full course of Aviva 70.3 Ironman which was 1.9km swim, 90km bike and 21.1 km run.
So, I definitely did not qualify to be called a 1/2 Ironman, then maybe called a 1/3 Ironman or 0.45 Ironman. Haha!! Well, it does not matter really. Most importantly I have learned many lessons from this race, know my weakness, and knowing I can over come frustration and disappointment to continue and "complete" this race. More over, I should be considered fortunate because I did my run leg and cross the finishing line. There were those, read from the media; whose tyre got punctured in each bike lap and end up walking back from 72km mark, and there was one whose tyre punctured only after 3.5km into the 1st lap and decided to stop his race totally, and even one lady elite's race was ruined by this sabotage. No one could tell what would happen even if I had a chance to do my third bike lap. I think most importantly was that at the end of the day, I did enjoy this race, so was Lucille who was proud seeing me got the courage to prepare and took part in this Aviva 70.3 Ironman, which logo exclaimed, "Life. Take it on". The good news; it is confirmed Aviva 70.3 Ironman will stay in Singapore again next year and you bet I will be at the starting line again.
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