Monthly Archives: June 2009

Friday Night Cycle

Tampines-Loyang-Changi-Changi Coastal Road-Changi-Loyang-Tampines Bike Route

30.89km

1h 45m

17.77km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/singapore/628819137652

Notes:

A good quick workout.

Training my quads to get use to cycle longer distances.

Having a cycling buddy also helps to kill the boredom.

Cool!

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National Runway Cycling & Skating 2009

National Runway Cycling & Skating 2009

Paya Lebar Airbase

42.10km

1hr 51mins

22.69km/h

Mapmycycle: http://www.mapmyrun.com/route/sg/singapore/952124558525429155

Notes:

Woohoo!

Entered the Shimano 45km (should be 42km as reflected in the mapmycycle) Endurance Challenge

Broke my personal best of an average speed of 20.44km/hr to record 22.69km/hr.

What made it more gratifying was the fact that I had not been exercising and training since my 10km run in Sundown Marathon.

That was a long three weeks ago.

My injured knee took a week to heal and an onset of the flu and cough meant another two weeks out of action.

So I didn’t expect much from today’s ride.

My goal today was just to have a smooth cycle, enjoy the scenery and experience the novelty cycling on the runway which is normally used for the RSAF military airplanes and helicopters.

So there was none of the lung-busting sprint I loved to do during long straights but at the back of my mind I was aiming to better by PB too.

The start was smooth and it was definitely great to draft those expensive roadies.

:mrgreen:

Definitely thinking of buying one myself as my current old piece of junk just couldn’t keep up with these speed machines.

What made it more embarrassing was the rather audible squeaking of my old piece of junk.

Well I couldn’t expect much from my old piece of junk faulty gears could I.

And to illustrate the deteriorating condition of my old piece of junk, my right shifter became loose in the middle of the ride.

So it was a challenge to use both hands to shift the gears while controlling the bike as well.

Fatigue started to creep in the middle of second lap and my pace dropped considerably after a fast 28km/hr in the first lap.

In the end it was a great ride and a marvelous day and there was no hint of fainting though I didn’t eat any breakfast (bad habit of mine).

Wehehe!

Now it is time for the Endurance Cycling @ Hong Kah Town coming up in three weeks time.

Bring it on baby!

Photos:

Event held at Paya Lebar Airbase

Event held at Paya Lebar Airbase

A close-up view of the stage

A close-up view of the stage

F-16 Fighting Falcon Display

F-16 Fighting Falcon Display

Front view of the fiercesome Fighting Falcon

Front view of the fiercesome Fighting Falcon


Push-Ups & Sit-Ups

Push-Up

Week 1

Day 2

Set 1: 10

Set 2: 12

Set 3: 8

Set 4: 8

Set 5: 12

Sit-Up

Week 1

Day 2

Set 1: 15

Set 2: 18

Set 3: 15

Set 4: 15

Set 5: 18


Wednesday Exercise

9.2kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 5 X 5

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: 5 X 5

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12


Push-Ups & Sit-Ups

Push-Up

Week 1

Set 1: 10

Set 2: 12

Set 3: 7

Set 4: 7

Set 5: 9

Sit-Up

Week 1

Set 1: 15

Set 2: 18

Set 3: 10

Set 4: 10

Set 5: 14

Notes:

Since my right knee is still swollen.

Decided to do these two upper body workouts from these two programs one hundred push ups and two hundred sit-ups.

And boy it was tough.

Real tough.