3 May 13, TGIF

Since landing on base level zero, i haven't been stopping. It's been a while since i felt the same level of fatigue achieved through training.

Went on a round island ride last sat with Ah Boy. The lack of aerobic fitness was displayed prominently when the winds, terrain and heat picked up after 90km. The disc wheel and 90mm front did not help at all and made me work harder to spin the Transition up. Ah Boy said he never seen me like this and pulled me along majority of the remaining 60km, i felt bad that he had to slow down to "look after" me (usually it was the other case). My HR shot ridiculously high while my wattage dived to a awesomely low level. Morale took a beating for sure during the ride.

Went to the green on Sun, the soreness from the long ride was evident when i limped around walking. I attempted to warm up at the range prior to prevent injury and enhance flexibility. The routine works as i played one of my better rounds and felt better after 5 hours of blood circulation. The lactic acid were generally flush and i felt the soreness go away steadily.

Short run on my own at Monday morning felt good. I observed my quiet and rythemic breathing during the run. My HR was rather high, and i made a mental note that it should come down steadily as i improves on my aerobic fitness. It was also Sake night for Monday. Needless to say, i had a good time and was fast asleep after reaching home.

Swam Tue evening. It is always a happy session when i enter the water. I wish all training would be the same. Finally completed the installation of the Thule roof rack on the Merc. With the rack, i could easily drive to coastal, train and return safely without damaging the interior of the car. Small price to pay for big returns (i hope)

Got jio to ride on Wed morning (Being a public holiday most slept in). At 6am, i loaded the Transition up the Merc, drove 20 mins to ECP F2 (a very familiar place), met up with some of the fastest guys i know on bicycles. The short 2 laps on Coastal Road were same as the ones i used to do for EnR (Every Tue evenings previously) but with zero speed i tried to follow the group's pace (42km/hr) and i was barely hanging on the skin of my teeth for lap 1. I took a early turn hoping to gain some time to recover while the rest went slightly further ahead to u-turn. I hammered myself silly at 36km/hr on the return leg of lap 1 catching some solo riders out there. Surprisingly I also overtook smaller packs despite the shortness of breath, slight dizziness and endless dripping of perspirations. Lap 2 was averaging 34km/hr during the hammer stage and i was eventually overtaken by the group in the final kilometers. The feeling was good when i ended the short training session. Speed work was meant to hurt and this one did. Thanks to Enrico, Hui Koon, Sin Guan and Chris Smith (my all time favorite riding machine) for letting me be part of their training group.

Ran a hilly 8km on Thurs before work starts. Mentally i was rather defeated by the terrain especially after sustaining sufficient lactic acid after the last few training session. But Pin Chuan (a good friend) paced and chatted with me throughout the 42 mins. The pain and discomfort was distracted by the chatting and we finished the run strong. My cooling down took almost 90 mins as the HR and circulation slowly comes down. The 5+ mins pace was good and i felt good especially finishing strongly.

Today (Fri) i spin to the office. The spinning reminded me of all the fun i had on the roadie. The spinning also aided circulation and helps recovery (in terms of reducing lactate build up). In my studies, i found out that the lactate levels can take several days to go back to regular levels if left untouched. Hence, smaller workouts and stretching helps aid the process and more importantly keeps the fun in.

Tomorrow (Sat) is the weekly Tanjong Beach Swim. I am looking forward to dive into a familiar environment and helping others along the way (there's a good amount of swimmers attempting the Tri-Factor swim next week).

A lot of people got concern after the last blog entry, but patience is what i need now. A lot of positive self talks and thoughts goes into my mind often these days. I hope the knowledge from Sports Psychology will be useful in helping me get back my fitness levels.

To those following this blog, thanks for the encouragement given. I'm motivated to return to the good-o-days, it is a matter of when and how i get there. With Project 2015, it is going to be a different experience training and racing in that extreme condition.
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3 May 13, TGIF

Since landing on base level zero, i haven't been stopping. It's been a while since i felt the same level of fatigue achieved through training.

Went on a round island ride last sat with Ah Boy.

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24 Apr 13 On Anti-Viral dosages.

Having completed the Sports Science course, i started to chart my journey towards Project 2015.

As usual, i get back to where i'm most comfortable first - Waters. I plunge into the warm clear waters of Tanjong Beach after much missing it for the last 12 months.

23 Mar 13, Long day for me since 3 am.

Been a serious while since i blogged so bear with me.

As one may notice that i have zero races listed on the right hand column, most people i met up asked if it is true. Yes, zero so far.

11 Nov 12. Been awhile, quite awhile actually

Last check i wrote something here was Sep. Blink of an eye its almost 2 months. For those who asked what happen to me, here's a shorty.

Since starting school in Apr, i am generally comfortable with school work.

20 Sep 12, next 2 weeks out of training action but my shoulder blades looks new.

About 3 months ago, we were informed that a certain Sheltie needed to be cared for immediately. Being Sheltie lovers, we decided to find out what was wrong and see where we could advice to help.

11 Sep 12, we shall remember this very day.

Been a while since i wrote here, work and school did catch my pace and i am aware that i could never juggle anything more than 3 things. Hence in my choice, the 3 things were Dawny, work and school (in that particular order).

28 Jul 12, let the games begin!

The tide was good this morning at 7am and we decided to catch the tide for a couple of laps before heading off to class.

At 6:45am and barely sufficiently bright, we arrived and geared up quickly.

17 Jul 12, 3 days of golf awaiting.

Been a while since I wrote in the blog but I thought my "Tri" events on Sat was interesting.

Firstly, the Sports Physiology exam was a simple 10 questions that require us to understand and apply what was taught in class into practical usage.

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17 Jun 12, mild "ahem"

This morning I attempted the annual Mizuno Mount Faber 10k run. It was my 5th attempt at this course after I discovered the wonders of hill running.

Last night, I was contemplating to giving it a miss as I was at the tail end of a nagging cough.

21 May 12, sore shoulders.

Skipped training this evening as work kinda piled up a little on my desk. Better to clear some and release the pressure before the needle hits the red marker next 2 weeks.

8 May 12, obviously moody at work lah.

Yesterday we returned from our 2nd Quarterly Holiday trip from "Sunny" Railay Beach, Krabi , Thailand.

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23 Apr 12, lighting and no Mon swim, bummer.

Over the week the office was rather quiet. Some of the people travelled to Hawaii to fix an upcoming event. The rest were left in the office to "hold the fort" against the million of questions and decisions.

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15 Apr 12, a little full from dinner.

Had a long week in the office. Everyday ended at 8pm earliest while i start the day by 6:30am. It was to be 5.5 days of validating the plans that was worked out in Feb.

8 Apr 12, sleepy head.

In my own research, i am sold on resistance training. I believe that over time, resistance training will increase strength which directly convert to stronger anatomy and faster speed during races. Hence i invested a little in a training wheel set.

31 Mar 12, Rainy so no training done, quite a bummer actually.

Had finally broke my silence regarding my 'race' over the next 12 months last night. Finding a right time to tell the group was difficult, the gathering of swimmers after 3 main races (IMNZ 12, 70.3 S'pore, IM Melbourne) seems ideal.

17 Mar 12. Lucky 2 laps this morning.

I drove into the carpark at 8:05am after failing to wake up at 7am to prepare for the lagoon swim. I notice there were small yellow sign boards distributed sparsely over the lagoon water edge but could not make up the words on it due to the distance.

14 Mar 12, Rainy day it has been.

The sega of IMNZ 12 is still fresh in my mind despite after jumping out of a perfectly operating aircraft at 15,000ft and jetting boating passing rocky cliff faces in a fast flowing river at 90km/hr.

The following are my takeaways from the race.

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11 Mar 12, still jet lagging.

Back from moo moo land last night. Had a blast there for 2 weeks. My 'A' race for 2012 is to be IMNZ, having been in Taupo in 2010 just a week prior to the race i decided that i need to do this awesome race as part of my race list.

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14 Feb 12, Happy Valentine Day

I had been to Lake Taupo 3 times in 2010, all 3 for official work. In my maiden visit, it was a week prior to the big race and i was stunned by the beautiful landscape, friendly locals, tasty food and awesome climate.

10 Feb 12. Pay day.

People close to me knew i practically grew up in the swimming pool. I cannot remember when i got my first goggle tan-line on my head but it would be darn close to before primary school.

Swim instructors (public pool types) are rather old school in teaching.

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6 Feb 12, blocked nose since the morning swim

Was up really early yesterday. Much earlier than my usual training days but was excited more than any other Sunday cos I was working as part of a crew of 30 volunteers in the Triathlon Family Sprint Race.

4 Feb 12, next month this time hopefully not so limping..LOL

This morning, a record 20 swimmers turned up at Tanjong Beach for our controlled open water swim practice. As i check the attendance, there were easily 6 swimmers that turn up after hearing about our routine practice.

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29 Jan 12, Tough to stay away from the Bak Kwa in the current season!

Sat was a low tide, bummer. I wanted to swim out another 8 laps in the lagoon but would have to wait out another week.

22 Jan 12, Hamster in Coastal Rd

My deadline for training is 12 Feb 12 as the week prior to departure is going to be full swing at work. I am prepared to work late nights and long hours in the last 5 days leading to departure to IMNZ.

10 Jan 12, hey its payday!

With Tesky's condition last week, we had decided to stay home for the weekend. This allows us to spend some time with her while we observe her condition closely. As such, i reluctantly pull out of the Sat swim and run training handing over the session to Danny.

3 Jan 12, the toughest portion should be over.

The last 24 hrs was one of my most trying periods. This was how the events unfolded.

On New Year eve, Dawny noticed a difference in colour of Tesky's pee.

1 Jan 2012, great weather!

This morning, training was as per usual like any other sunday, the only difference was it is New Year Day or Day 1 in the new season.

28 Dec 11, 3 more days to ending 2011.

We did a simple brick training (swim/run) on Christmas eve at Desmond's request. The large turn out with 3 new swimmers was surprising. It says much for disciplined athletes training for their events.

21 Dec 11, confined to the study.

Been a hectic year. Both at work and at play, perhaps a small summary for my 2011…for work and play.

Work has been unbelievable. The pace that we do our business had changed and the bullet train couldn't match our pace in the office.

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18 Dec 11, halfway through the office black out window.

This week leading up towards X-mas has been eventful. The gathering of friends and good ones usually comes with good food and wine.

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12 Dec 11, Back from Pulai Springs

Got back from Pulai Springs this afternoon. We spent 2 days there golfing and lazing around. With 8 adults and 7 kiddies, it is sure stressful trying to organise meals, movement and activities.

6 Dec 11, a little sore but manageable.

The annual run on Sunday was bursting with participants. From the record books, it seems that there were another 'high' on the runners count this year. Good or bad it is up to the individual to interpret.

15 Nov 11, long 3 working days left!

This afternoon Dawny and me drove back from KL. Our 4th quarter trip ended with both of us smiling. Here's a short recap of my version of the last 5 days.

We drove up the highway till Kampar where glorious food is abundance.

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8 Nov 11. 2 more working days till departure.

This friday will be our 4th break for this year. It's a simple promise Dawny and myself make so that we could pace ourselves at work and have something to look forward to every 3 months or so.

29 Oct 11, waiting for Dawny dental appt.

Have been hit by the flue bug for a few days. Coughing, blocked nose and sore throat is annoying enough not to mention a running race as a final prep for SCSM is only tomorrow. Hiaz, looks like i would have to DnS again and give away the bib.

26 Oct 11, mid week break

On Sun, Clifford and myself led a small but relatively fit triathletes to ride into Desaru. While we had no immediate race coming, we felt the need to facilitate the rest to their races esp those heading to IMWA 11' (there were easily 5 to 6 first attempters on this ride).

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16 Oct 11, still in the runner's high…

This morning i ran the annual NB REAL Run. It was enhanced from last year's 16km (and the many years ago) to this year's 21km.

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7 Oct 11. Rainy, no swim, no bike, no run and no golf….

On wed, while driving into the estate trying to park. I spotted a white bugger running by the corner of my eye. My immediate notice was the lacked of a collar and an owner (maid, kid or someone) chasing it.

3 Oct 11. Great to be back for Mon TriFam Swim.

Of late, i had "better managed" my time at work and was able to head to the pool a little more consistently. Monday's TriFam swim has always been one of my favourite workout.

25 Sep 11, Brain fired and chargrilled from today's Desaru Ride

This morning 7 very brave souls embarked on a cycling journey in the small eastern part of Malaysia known as Desaru. Little do they know that going to be a toasting session by the weather…

It was a simple spin of about 100km.

18 Sep 11, it's a long Sunday for me..3 Things occurs this weekend for me

Yesterday, we traded our usual swim jammers, wetties and swim caps for proper presentable clothes cos it's our 2nd Anniversary Brunch (hooray).

4 Sep 11, worked 14hrs straight this morning.

The annual SBR/AHM was on this morning. The tasked was given to my office to organise this annual running event in the S'pore sporting calender and the people had worked 5 months to plan the event.

1 Sep 11, Happy Teachers Day?

This was on a New Zealand blog but it's so good I wanted to share it. You can also join the group in FB

25. One of your goals this year is to be faster at getting out of a wetsuit.

24.

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30 Aug 11. It's a no training day.

Slept in today, felt great when i read the papers amongst the kiddies learning to swim in the pool barely 20m from my patio.

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28 Aug 11, Post PE

Stayed up late last night hoping to catch the PE announcement, afterall the Returning Officer is a darn "Cool" fella. I ended up sleeping in the living room platform instead till my alarm woke me up for the routine Sunday ride.

Tesky when she just got home
Tesky when she just got home
My Blog List
My Blog List
Races Completed
Races Completed
  • 2013
  • 2012
  • Adidas KOTR (Sin)
  • NB REAL Run
  • Mizuno Wave Run 16k - 1:45:23
  • SBR12' 10km - 59:06
  • Marina 21k - 2:03:36
  • Tri Factor 31.5km - DNS
  • Mizuno Mount Faber 10k - 55:16
  • Tri Factor 3km Swim - 1:06:22
  • IMNZ 2012 − 6:04:23 (70.3 race)
  • 2011
  • SCSM 2011 − 5:38:52
  • Powerman Malaysia - 4:05:42
  • Newton 30k - DNS
  • NB Real Run 21k - 1:57:34
  • Mizuno Wave Run 10k - DNS
  • SBR/AHM 10 - DNS
  • Ironman Regensburg 2011 - 14:38:17
  • Marina 21k - 1:59:00
  • Tri Factor 21k Run - 2:03:32
  • Open Water Swim 5km - Event Cancelled
  • Mizuno Mount Faber 10k - 55:29
  • Sundown Marathon - 5:50:41
  • Tri Factor 3k Swim - DNS
  • 2XU Compression 12k - 1:04:38
  • Twilight Ultra Challenge - 25km - 2:53:33
  • Aviva S'pore 70.3 - 6:07:33
  • Singapore Biathlon - 1:24:00
  • 2010
  • Singapore Marathon 2010 - 4:37:37
  • Powerman Malaysia - 4:26:55
  • Newton 30k - 3:39:48
  • Mizuno Wave Run 10km - DNS
  • SBR / AHM 10 - 2:08:07
  • Tri Factor 21k - 2:04:28
  • Mizuno Mount Faber 10km - 59:38
  • Singapore Biathlon - 1:25:26
  • 2009
  • SCSM 09 - 42k - 5:18:36
  • NB REAL Run - 15k - DNS
  • TNF 50 Duo - 25k - 3:36:42
  • AHM 09 - 2:17:22
  • Tri Factor Run - 21k - 2:03:22
  • PD Tri - OD - 2:55:26
  • Mizuno Mount Faber 10k - 0:55:12
  • Sundown Marathon - 42k - DNF
  • Tri Factor Swim - 3k - 1:02:56
  • Aviva S'pore 70.3 - 6:15:55
  • Singapore Biathlon - 1:24:17
  • 2008
  • IMWA 2008 - 13:01:45
  • Pearl Izumi 30k - 3:11:50
  • New Balance REAL 15k - 1:29:32
  • Singapore Open Water 5k - 2:34:15
  • AHM / SBR - 2:04
  • Pearl Izumi 20k - 1:39:43
  • PD OD Tri - 2:50:57
  • Pearl Izumi 12k - 1:02:32
  • Aviva S'pore 70.3 - 6:14:6
  • Mizuno Mount Faber 10k - 0:57
  • SAAB City Duathlon - 2:12:37
  • SAFRA Biathlon - 1:23:54
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