20th - 21st Sept 2009 Sunday and Monday - MF 27km run and 160km Cycling round the Island

This Sunday MF runners did a 27km run from MF Safra to ECP B1 total distance 27km. Lucille joined the run and was supposed to run by timing; 40 to 50 min before U turn. It was nice of Jamie to take care of her as she was not so familiar of the route. She surprised me by running 90min before making a U turn at the National Stadium; thanks for the encouragement Jamie gave her to persevere her total distance 21km. Glad she enjoyed the run with Jamie and also got some running tips from her.

As for me, my objective was to complete the route with a consistent slow speed of 7min pace. I had the company of Shirly, Siew Lee, Wayne, Wong and Mike running to B1. The gang was considering to make a U turn at Fort Rd SPC kiosk after taking a break; but I encouraged and pushed them to run to B1. U turn at B1 we did, took another break at the Fort Rd SPC again. After the break, I maintained my speed and break off from my running buddies and head on my next break at Anson 7/11. For the rest of the run, applied the 10min run/1 min walk strategy. Arriving MF Safra in 3hr 30 min. Not a satisfactory timing but had to feel contented considering there was no progressive run for the last few Sundays at all.

The next training waiting for me was the Monday ride, 120-140km. However after this long run, I was not too sure if I would want to cycle the next day.

I had a good rest on Sunday afternoon and decided to cycle the next day. Woke up at 4.45am and started my ride from home at 5.10am to Casurina Car park which was only 10km, to meet MJ, HS, AY and Gary at 5.30am. I estimated 20min to Casurina was more than sufficient at the ave speed of 30km/hr, but gosh I took more than 35min to reach Casurina at 5.45am, and perspiration already dripping down my face profusely and soaking wet. At first I thought this could be possible with my tired legs, aching muscle due to long run the day before. I did feel my leg were heavy. I was wondering how could I possibly survive the remainder additional 100km ride for the rest of the day. On second thought 35 min for 10km, somehow it did not make any sense to me. so I checked my bike, and goodness I found out that my rear brake pad was jammed and rubbing against the wheel; for the whole of 10km I was dragging my bike. Good lesson anyway, this would make me always check the wheels before any start. What a mishap I had; I thought to myself. But there was a bigger mishap, MJ bike's seat bracket broke as we were about to ride off from Casurina. He could have tightened the bracket too much. Poor MJ, woke up at 4 plus, made his way to Casurina by 5.30am, only got to ride not more than 5m, unmount the bike and went back home.

We cycled from North to East (Changi and ECP), to South (Shanton way), to West (West Coast and Tuas) and then to the North again (Neo Tiew, Kranji, Woodlands), total distance 160km. We had 4 pit stop-rest, had breakfast at West Coast MacD (MJ joined us) and had lunch at Kranji industrial estate. We also had mini adventures, we were lost at Tuas while trying to cycle our way to Pioneer Road and HS's tyre was punctured at Pioneer Rd.

I arrived home at 3.20 pm, wow on the road for 10 hrs. I enjoyed this ride very much, we rode round our beautiful Island. My first attempt to go beyond 100km, not to mention after a 27km run the day before. I survived the 160km ride but wondered how am I going to run a 42km if I am doing a IM now, not to mention it was without the 3.8km sea swim. It means I am not ready for any IM mentally and physically yet. I need and I want to have more of this ride to condition my mind, body and poor legs :-(

No running on Tuesday, going to give my poor legs and butt some good good rest. Will go swimming as swimming is the best form of recovery.
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13th Sept 2009 Sunday - Tri factor; happy with swim timing but not wiith total timing.

Today's Tri factor race was my 2nd OD tri race for this year. My target was 3 hr 5 min, trying to shave off 5 min from the last race in July PD which I did 3 hr 10min. I was taking this opportunity to work on improving transition timing. This time I try cycling without wearing shock, and it turned out to be comfortable without it. I was planning to run trying to run without short but too fearful that I might get blister and felt it was wise not to do it during race. Have been advised that technically both transition timing can be improved without wearing shock.

Swim time - 1.5km - 40min T1 3min
Bike time - 1hr 18min T2 3 min ( some said it was 36km, my odometer registered 37km)
Run time - 10km - 1hr 3 min
Total timing - 3hr 7min; 2min off my target of 3hr 5 min, quite disappointed though but happy with the swim timing.

Next OD Tri target will be <3hr.
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7th Sept 2009 Monday - 11th YF swim (2nd Semester) Sprint First

After a few 100 m of drill as usual, coach did something different. He made us sprint for 10 x 50m which was a reverse of what we normally did; we would do 2x 50m or 4 x50m sprint at the end of the session. After the sprint then we did 3x400m slow swim focusing on stroke technique and hip row.

I took this opportunity to practice 1 stroke 1 kick; picked up this technique last Thursday session which was very useful for long long swim. After my 1st set coach commented that I was jerking when taking my breath and I noticed the execution of 1 stroke 1 kick was incorrect. My left leg kick should be done before right hand entering the water. I did it when my right arm was pulling. When did incorrectly the stroke was not smooth, resulting jerking... The last 2 sets was quite OK. Will practice more as this technique made long swim less tiring and made better hip row.

Tonight drills were tough, long fist swim, one arm swim, fast flutter kick etc.

10x50m (managed 58 to 65 sec per lap)
3x 400m ( 10min, 9.49m, 9.42m)
end the swim with moderate Breath stroke, Butterfly, Back stroke and then coach changed plan to get us to do 1 x50 m FC sprint to end the session.

I loved tonight training but last Thursday swim was a lot more tougher than this.
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6th Sept 2009 Sunday - My 7th Sea swim with YF; rain marred my brick training

My last sea swim which was the 6th, on 23rd Aug.

We started at 8.30am because of rain, big crowd today. No sea swim intro; so all started the sea swim together. Only one small loop which was about 250m.

1st set - 2 loops warm up
2nd set - 3 loops CCW - 16min (750m)
3rd set 3 loops CW - 15.30min (750m)

Coach reminded us to practice sighting, bilateral breathing, 4 stroke breathing, do some breath stroke, back stroke, even butterfly if one likes but not quite possible I thought, understand current direction. Wow too many things to focus; so I sticked to my easy to moderate swim and practice more sighting with front crawl; and practice a little bit on bilateral breathing.

The next practice, beach start. It was to run to the sea and as soon as the water reached knee level, made a dive and sped off as fast as we could to break away from other triathletes and made quick left turn and stayed in the front. I think this is tough for triathletes who are not very strong in swimming.

After the swim, we had Joel, our Singapore Youth Triathlete to demonstrate T1. Amazingly he could do T1 not more than 6 sec by putting on his bike shoe which was attached on the pedal while cycling, and he did it so smoothly and effortlessly. This was something we need a lot of practice; I would probably still stick to the traditional type. hahaha! Instead of of 6 sec, I might end up not even able to continue the race..........., wiser to keep to the basic at this point in time I guessed...!!

I was planning to do a brick training today; cycle 40km and then run 10km as last training for the next sunday Tri factor race. Alas the periodic rain marred my brick training. Since the weather was so uncompromising and unpredictable, I decided to proceed to collect my Tri Factor race kit and had Breakfast with Lucille and Deus at McD at Admiralty MRT.

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Quite a disappointing Sunday, though.....!!!
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3rd Sept 2009 Thursday - 10th YF swim, 2nd semester; first time could not complete set

Last night YF swim was the toughest session I have ever had since upgraded to faster class. All sets were moderate to hard. It was my made up class since I missed Monday regular class because I was sick.

Various drills
1 x200m(moderate to hard, 5min)
8x100m (2.30min)
10x50m(1.15min)
a short break
12x50m(1.15min)
8x50m(1.30min)

I could not keep pace with swimmer in the 3rd lane, and moved myself to 2nd lane and missed out a few laps in the middle of 12x50m. Swim itself it was 2.5km (50 laps). I felt it was a very good training as a muscular endurance session. And I also realized what speed would worn me out quickly.

When I reached home, I uttered to Lucille that I was "dead"tired. I washed up and jumped into my cosy bed and dozed off instantly.
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16th August 2009 Saturday - AHM; Lucille's Maiden 21km run

Today was the Army Half Marathon. Lucille was doing her maiden half marathon, she came back at 3hr 10min. Not bad for being her first time.

I did 2hr 8min; slowed by 5min compared with last year timing. I was hoping to do a sub 2. I was running with someone else chip, only discovered last night when preparing the bib and the run. See how inefficient those army boy did their work.
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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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