Monthly Archives: January 2009

Saturday Cycle: A Ride In The Dark

Tampines-Hougang-Sengkang-Punggol-Tampines Bike Route

30.56 km

2hrs

15.29km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/Singapore/933340693033

Advertisements

Friday Run

Tampines Park Connector

2.42km

15m 41s

9.25 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/470944205758

Notes:

One of my fastest run.

Started to feel the cramp in my right shin only at the last 200m.

But felt good nonetheless.


Wednesday 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


Wednesday Run

Tampines – Pasir Ris Park Connector

4.02km

45mins

5.36 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/618271441431

Notes:

Went on an easy run with my buddy.

It’s always nice to have company while running so as to chase away the boredom.

Cool!

8)


Friday Run

Tampines Park Connector

2.42km

16m 17s

8.92 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/470944205758

Still need to learn how to beat the shin cramp.

Instead of attacking my right shin, now my left shin has become a target.

Oh well…


5K

Will be doing a 5km run on 1st March ’09.

Therefore will be using this program as a guide.

After completing this run, then I will embark on the 10km program next.

Hope I have the perserverance and determination to stick to this plan.

Hope to stay injury-free too.

😛


Wednesday Run

Tampines Park Connector

2.22km

15m 18s

8.71 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/109095563385

Notes:

Don’t ever eat two bowlfuls with two chicken wings before running or you will regret it.

😀