Monthly Archives: December 2009

Thursday Dusk Run: And When The Stars Align

Tampines – Pasir Ris Park Connector

4.88km

38m 08s

07:49 min/km

7.72 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/116142

Supplementary Exercises:

Chin-up: 1 X 8

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

My my my… Is my mouth really that salty or what? It was only yesterday that I wrote about dipping under the 39mins and lo and behold, I just did that during the run just now.

Alhamdulillah.

My initial timing during the first 1.1km was around 7mins 30secs. On normal days, running at this pace will deliver a crippling cramp to each of my legs which will result in me running at tortoise pace for the rest of the distance. But during the run just now, with no cramps inhibiting my progress, I felt really strong, Spartan strong!

And after achieving a timing of 30mins 46secs with the last 1.1km to go, then I was confident that I had to give my all if I wanted to go under 39mins.

And I did.

Alhamdulillah.

I think it’s the chocolate and raspberry ice-cream sandiwched between two slices of bread that did the trick.

πŸ˜›

Finally Happy New Year to all.

It has been great knowing all of you and thank you for reading.

πŸ˜€

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Wednesday Dusk Run & Bodyweight Exercises

Tampines – Pasir Ris Park Connector

4.88km

39m 00s

08:00 min/km

7.56 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/115632

Week 2 Day 2 Push up Sit up
14 21
16 24
12 18
12 18
17 26
Total 71 107

Notes:

Totally delighted with today’s run. Looks like sub 39mins is a very plausible target in the near future.

However, I couldn’t say the same about the push up and sit up programs. They are definitely a killer. Totally struggled for today’s workout. The chest muscles felt real tight and for my stomach muscles, if I have any, they were struggling badly just now.

Aiyoyo!


Tuesday Night Swim

Sengkang Swimming Complex

Swim

700 metres

Rest every 30m

Notes:

Well, backstroke is way less taxing than freestyle. Swimming breaststroke for 50m doesn’t really pose much of a problem surprisingly. But this doesn’t mean I should give freestyle a miss because in triathlon the front crawl is de rigeur in my opinion. So I envisage more front crawl trainings ahead, mixed with the breaststroke.

As a side note, I can still remember the old times, specifically during National Service, when I went for the compulsory swimming test as part of my Basic Military Training. The benchmark was to swim breaststroke along the whole length of the Olympic-sized pool. Alas, I could only swim halfway before waving the figurative white flag.

Boo me!

Therefore, nowadays whenever I touch the wall after swimming breaststroke non-stop, I will still reminisce those dark episodes of being a diver, a term coined for military recruits who can’t swim but sink in the water.

πŸ˜›


Monday Bodyweight Exercises

Week 2 Day 1 Push up Sit up
14 21
14 21
10 15
10 15
15 22
Total 63 94

Wow! Does these exercises torture me… Adoiii.

Week 2 already.

I can do this.

Come on!

Hoo yahh!


Christmas Swim and Bodyweight Exercises

Sengkang Swimming Complex

Swim

600 metres

Rest every 30m

Week 1 Day 3 Push up Sit up
11 17
15 22
9 14
9 14
16 21
Total 60 88

Notes:

It was a productive day today after fitting in two workout sessions. The swim today was awesome due to the great company and the swimming complex was not as crowded as expected considering today is a public holiday.

The highlights would surely be the 100m added to my previous swimming total distance. I also discovered that swimming breaststroke or frogstyle is not as hard as I once assumed it to be. I managed to backstroke 50m straight and didn’t feel breathless after that.

If only I can feel the same after swimming freestyle…


Thursday Dusk Run: Ho Ho Ho

Tampines – Pasir Ris Park Connector

4.88km

39m 19s

08:04 min/km

7.40 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/112608

Supplementary Exercises:

Chin-up: 1 X 8

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

Ho ho ho!

I’m feeling great! My major nemesis, Mr Cramp did not turn up today so the run was relatively trouble-free. If not for the two stops at the traffic light, I think maybe, just maybe, my timing can dip below 39mins.

So this begs the question: do you guys obey the traffic regulation during your runs?

During my regular runs, it’s a common sight to see pedestrians and bicycle riders dashing across the road while the Traffic Man is red. The traffic crossing is not at a major T-junction and I admit that sometimes I felt compelled to dash across too though the light was not in my favour.

Well, what say you?


Wednesday Bodyweight Exercises

Week 1 Day 2 Push up Sit up
10 15
12 18
8 15
8 15
16 18
Total 54 81

Oh my… These are killing me… Help!