Monthly Archives: July 2009

Let It All Out

Did a teeny-weeny-super-mini triathlon of my own this morning.


Well I’m allowed to dream am I?


Went out for an easy run first thing in the morning.

My last run was like 20 days ago so it’s high time I start running again as the SAFRA Singapore Bay Run & Army Half Marathon โ€˜09 is exactly 2 weeks away.

As usual, after an indefinite time-out from running, today’s run is sort of an assessment run, just to see if there’s any problem physically and I am glad to say there’s nothing major to report of.

Just the usual slight soreness of the lower legs but other than that everything else is A-OK.

The pace was really slow so that may be the reason why I was not suffering just now.

BIKE (1.92KM)

After my run, I went back to take my swimming stuff and cycled to my friend’s house for my swimming session.

SWIM (600m)

Swam around 600m.

For a guy who doesn’t know how to swim freestyle initially and will literally sink after a few strokes, the distance above looks commendable.

BUT, the truth is I still can’t last that whole distance without stopping.

I still have difficulty breathing so I need to stop after every 30m to replenish my oxygen or I can just asphyxiate there and then in the pool.

My strokes have been improving but my left-side stroke is still very weak with a non-existing core rotation.

So I usually have difficulty taking in enough air when my face is turning to the right.

Other than that, I’m thankful to Him for letting me go this far and without His aid I don’t think I’ll last.

Hopefully my dream of competing in a triathlon will come true one day.


BIKE (1.92KM)

Cycled back home and write this report.


I have heard some negative comments about my physical endeavours.

There had been some snide remarks about how I still look fat although I have been doing all these physical activities.

There had been comments about how dark I had transformed into.

Well, I know I am fat and I know I am dark.

I am fat so that’s why I do all this physical activities.

Rather than sitting at home and rotting my ass off and turn into the next hippo, at least I’m trying to do something to become healthy.

I am dark from all the swims that I had done.

I will not trade my skin colour for the joy I had felt after each swimming session and the small breakthroughs that I achieved at each session.

I am dark from all the cycling with my Old Piece Of Junk.

When can I get a road bike?

Who cares if I am fat and dark and have no girlfriend (just need to put that in :P)?

All these remarks will serve as extra motivational fuel for me to burn when I’m out under the sun doing these things.


Friday Morning Run: Defeating The Lazy Bug

Tampines โ€“ Pasir Ris Park Connector


34m 46s


6.92 km/hr


Wednesday Night Cycling: The Trial Test

Tampines-Kembangan-Bedok Reservoir-Bedok Camp-East Coast Park-Changi-Loyang-Tampines Bike Route


2hr 14mins




Basically this ride is sort of a trial for my newly bought cycle computer.

A cycle computer is fundamentally a small device that calculates the instantaneous speed, average speed and maximum speed.

It can also calculate the trip distance and the total distance.

And lastly it can tell time.


Even my cheap Casio watch can do that.

Well, this clever little device can do all that because of a small detector, which is located at the bicycle fork, which is activated every time a small magnet that is attached to one of the wheel spokes passes the small detector.

So this mini device uses the circumference of the front wheel and its revolution to calculate all those mambo-jumbo-tumbo.

Other than that, I managed to get a max speed of 46.9km/h on my OPOJ.

That is super-duper coolness!


And the best part, I regained all the calories lost by gobbling down two plates of the delicious, but not from that famous stall, fat laden, nasi lemak.



Endurance Cycling @ Hong Kah Town ’09: Two Strikes

Brickland Road


1hr 05mins




In the sport worshiped in the Land of the Free, there is a well-known rule. The ‘Three-Strikes-You’re-Out’ Rule. Well, I thought my chances are over even before the Endurance Cycling @ Hong Kah Town started. The initial plan by the organisers was that we need to cycle 8 laps circumventing the newly constructed 3km Brickland Road in 1.5hrs. That puts the average pace at 16km/hr. That’s as easy as sitting down for a buffet for two hours straight as that pace is still within my personal best.

First strike: Then I discovered that the actual route isย  about 3.5km a lap. Oh my! The stakes have been raised a bit higher as this new pace is about 19km/hr. All right cool, I can still do this.

Second strike: Then yesterday, the organisers decided, hmm, this is too easy for these cyclists. (I invented this so don’t sue me please.) They decided to shorten the cut-off time to an hour, a 30mins or 1800secs less. That put the new pace at a mind-boggling 28km/hr.

Now that is trouble.

Not only is that pace outside my personal best, I can only achieve that speed if I cycle at my maximum and according to the rule of human physiology, that is impossible for an overweight Humpty Dumpty like me, riding an old-piece-of-junk (OPOJ) with creaking gears, to maintain that high pace for a complete hour.


And to add to the conundrum, I’ve brazenly and with full of confidence, shot my mouth off by deciding to dedicate the medal awarded if I can complete that 8 laps withing 1hour to a wise albeit a bit wrinkly nenek tua, who has an unnatural fear of cycling, in the hope she will pick up this wonderful sport. Hey, I didn’t know they will raise the bar this high.


Well so much for an introduction.

So when we; my two buddies and I, reached the racing venue, my goal for today is to give my best and come out from all of this injury free. I’m also aiming to break my previous highest average speed of 22.69km/hr. It will be a big bonus if I can complete the 28km (according to my friend’s cycle computer) within 60mins and to get that medal so that I don’t need bear the brunt of all the teasing coming my way this Monday by the wise and albeit forgetful nenek tua.


As the race progressed, I noticed that Brickland Road seems flat and this uplifted my spirits a little bit. But alas, my hopes were dashed when approaching the U-turn, a gradual upslope threatened to derail all my plans. It was really tough and even at my lightest gears, I was climbing slower than a crawling tortoise. My OPOJ was groaning under my weight. My mind began to hallucinate as the thought of climbing that slope seven more times was really daunting. It even came to a stage that maybe I should just dismount my OPOJ and push it up the slope.

Aside from the slope, the course is quite flat like my botak head so it certainly helped to mitigate the problems I had pedaling up the slope. The support from the volunteers were awesome and for a moment I felt like was in the Tour de France challenging for the Maillot Jaune. In the end, I completed the eight laps in 1hr 3mins, 3mins outside of the cut-off time. But the organisers were gracious enough to award the medal to all finishers, considering the amount of effort and sweat the cyclists expended, and for that I am really grateful.

For me, I know I have given my all and that is satisfying enough.

A big thank you also goes out to the two First-Aiders who came to my aid after my thick tree trunks of thighs decided to cramp up exactly after I finished. They went out of their way to remove my shoes and socks and offered to massage my thighs but I declined. They had helped enough and I sent them off to help other cyclists in need.

The last thank you is for the organiser of this wonderful event and to my two buddies for their company and completing the course.

And to reward myself after a hard day of work, I indulged in purchasing aย  basic bicycle computer, or in layman term, a speedometer. Now I can keep track of my speed while cycling and have an accurate measurement of distance rather than rely solely on Mapmyrun.

That’s all.

Gonna sleep happily now.

I’m shagged.



A view of the race

A view of the race

A new toy and the coveted medal

A new toy and the coveted medal

Friday Morning Run: Picking Up The Pieces

Tampines โ€“ Pasir Ris Park Connector


16m 57s


7.89 km/hr



After so long since I wore my running shoes, I don them again today.

Need to start running again since the SAFRA Singapore Bay Run & Army Half Marathon ’09 is just a month away.

So today is basically anย  assessment of my running condition and I was not expecting much.

Ran at an easy pace to loosen the running muscles which I had been neglecting and right away I can feel some twitch in my left knee and the increasing tightness in my lower front left shin.

But the condition improved as the run progresses and there was no major worries to report about.

So after my month long lay-off from injury, sickness and plain laziness, now it is time to pick up the pieces again.


Wednesday Night Cycle: A Prelude

Tampines-Simei-Singapore Expo-Bedok Camp-East Coast Park-Changi-Loyang-Tampines Bike Route


2hr 30mins




Tonight’s ride was a prelude to this Sunday’s Endurance Cycling @ Hong Kah Town.

Bought a $30 Prowell helmet too which is compulsory for the above-mentioned event.

So gave the helmet a try-out too.

Felt comfortable and the adjustable knob at the back is really great.

Save the hassle of pulling the straps like last time.

The ride itself was great with little incident.

Except one incident whereby I nearly face-planted myself into the side gate of the Indian temple in Changi.

I was riding straight when out of the pink a little girl in the temple pushed the gate out and blocked my path.

Needed to swerve quickly to the left or else the gate and I would become one.

Other than that, it was a great workout with an estimated 1128 kcal burned to the ground.



Monday Exercise


Dumbbell curl: 5 X 5

Dumbbell tricep extension: 5 X 5

Dumbbell concentration curl: 5 X 5


Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 5 X 5


Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplementary Exercises:

Plank: 3 X 30secs


Been neglecting my weight training exercises and my running after a bout of sickness.

Then the inertia and the M(alas) Virus prevented me from beginning again.

So it’s high time I beat the inertia and M Virus and the realisation that a nenek tua has been doing a couple of you-can-count-with-two-hands numbers of sit-ups :mrgreen: gives me that extra motivation to restart.

Hopefully this lasts.

And tonight’s workout is a killer.