Monthly Archives: December 2008

Tuesday Run

Tampines Park Connector

4.4km

31m 01s

8.55 km/hr

Mapmyrun: http://www.mapmyrun.com/view_route?r=333901194374

Notes:

Felt much better than the last run.

Although the right shin started to cramp up in the second lap, it was not as bad as last time and slowing down the pace helped a bit.

The only bad news was that the right knee nearly gave way but luckily it stayed in place.

Good knee! 😛

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Tuesday Cycle

Tampines – Kembangan – Tampines Route II

15.39km

1h 2m

14.95km/hr

Mapmycycle: http://www.mapmyrun.com/view_route?r=327186534445

Notes:

Felt great.

But could go faster.

Quadriceps and hamstrings are tight right now.

So need to do a lot of stretching.


Monday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Friday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Thursday Christmas Run

Tampines Park Connector

4.4km

36m 50s

7.17 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/333901194374

Notes:

Shins cramped up.

But if you can’t run then you jog and if you still can’t then you walk.

Never give up.


Thursday Christmas Cycle: The Mouse Strikes Back

Tampines-Loyang-Changi-East Coast-Simei-Tampines Bike Route

29.29km

9.76km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/singapore/646340703495

Notes:

The day started inauspiciously as I discovered my street soccer shoes which I usually use to cycle with, were missing.

Then my misery compounded when I realised that my red sandals that I wore during my recent trip to KL  were gone too.

Like the mouse that stealthily steals cheese, this thief did the same thing with my footwear.

Oh well… if it was meant to be then I leave it to Him.

The ride went well as I had my buddy with me and this was his virgin cycling trip along the new Coastal Park Connector.

For those who had participated in the last Sundown Marathon, they will remember this long stretch of route clearly, which starts from Changi Beach and ends at East Coast Park.

To incorporate a bit of training into the ride, I did a pseudo HIIT with my buddy by sprinting everytime we encounter any straight route.

And I can’t stop forgetting the latest post from Running Mom (The Jam Agony), as I held my bladder till the end of the ride as there aren’t any toilets along the Coastal Park Connector and I didn’t find the thought of doing it in the bushes/behind the trees/into the sea appealing.

Oh well…


Wednesday Exercise

8.7kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 5 X 5

Supplementary Exercises:

Ab-plank: 1 X 1min, 2 X 30s