Monthly Archives: April 2010

Saturday Late Night Workout: Leaving On A Jet Plane

Level 1 Day 3

For time = 4m 22s
10 pull-ups
21 push-ups
21 squats

Notes:

Missed yesterday’s cycling and Simplefit workout as I pored over nearly 2000 photographs from my sister’s wedding. Then came the task of selecting the acceptable shots and editing them to cover any flaws from my lack of photographic ability. The whole process took the whole day and night and I finally hit the sack at 3 a.m. this morning.

This is all due to my sister’s departure tonight to the city of the Big Ben and the River Thames. She will start her new life there with her beloved husband and hopefully those wedding photos she took along will rekindle the sweet memories of their special day.

I’m not sure if she does read this training log of mine. But if you somehow come across this, I just want to say that I love you.

Take care Sis.

πŸ™‚

My Lovely Sis & My Dashing New Brother

And I can’t stop the tears from streaming down.

Advertisements

Thursday Morning Run: Short, Slow & Steady

Tampines – Pasir Ris Park Connector

3.14km

22m 33s

07:11 min/km

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/157127190058574843

Sportypal: http://www.sportypal.com/Workouts/Details/259649

Notes:

Except for a moment when I tweaked my crooked right knee near the end, everything went well.

It’s a bit hard to start all over after missing out on so many training runs.

My running muscles felt so lazy to get into step.

That’s why consistency is the key.

“The difference between a jogger and a runner is an entry blank.” – Dr George Sheehan

πŸ™‚


Wednesday Strength Workout

Level 1 Day 2

5 rounds for time = 3m 35s
2 pull-ups
6 push-ups
10 squats

Supplementary Exercises:

Crunches: 15 X 3

Back Extensions: 15 X 3

Notes:

Endorphin is goood!

Feels great but must remember to keep my cores tight all the time .

This is to strengthen my lower back and to prevent any injuries to it.

How to do that?

It’s called vacuuming-the-stomach stance.

Just suck your stomach in.

That’s it.

As simple as ABC.


Wednesday Cycle: Much Ado About Nothing

Tampines – Pasir Ris Park

26.78 km

1hr 05m 33s

25.92 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/831127181750398513

Sportypal: http://www.sportypal.com/Workouts/Details/257487

Notes:

Weight before cycling: 76.8kg

Weight after cycling: 77.0kg

That’s after losing gallons of sweat during the ride.

Does it make sense?

Oh well…

Not forgetting, how do you pronounce the name of this infamous volcano; the Eyjafjallajoekull volcano?

I forget my yoghurt???

πŸ˜›


Tuesday Morning Run & Cycle: Guilty As Charged

RUN

Tampines – Pasir Ris Park Connector

3.85km

29m 09s

07:34 min/km

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/226127173613355471

Sportypal: http://www.sportypal.com/Workouts/Details/254967

CYCLE

Tampines – Pasir Ris Park

24.49 km

1hr 03m 27s

23.16 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/951127173671417121

Sportypal: http://www.sportypal.com/Workouts/Details/254975

Notes:

After reading Syah’s latest post, Guilty Run, I was so overcome with guilt that I told myself that I need to log in a run today by hook or by crook. Nothing will stop me unless the ash cloud from the Eyjafjallajoekull volcano pays this country an unwelcome visit.

Luckily it didn’t, as this morning’s weather was just nice for a quick warm up run as the sun decided to sleep in. It was so cooling that I decided to have my bicycle ride straightaway after the run.

Then did I realise why a combination of a swim – bike, bike – run or any of that permutations is called a “brick” session as my quadriceps started to transform themselves into those heavy bricks that are used to construct buildings. My legs were so exhausted that I was really hoping that my three rounds around the Pasir Ris Park would end as quickly as possible.

Fortunately, I didn’t suffer from any cramps or injuries of that sort though I really pushed hard all the way. Hopefully these two sessions will absolve me from any guilty feelings for not clocking any runs or cycles these past few days.


Monday Workout: It’s A Simple Fit

Level 1 Day 1

Maximum rounds in 20 min = 27 sets

1 pull-ups
2 push-ups
3 squats

Supplementary Exercises:

Crunches: 15 X 3

Back Extensions: 15 X 3

Notes:

Well well!

After nearly a year of abstinence from this fitness program called Simplefit, I’ve decided to once again relight the flame of romance with this great fitness concept.

It has always been a love and hate affair in regards to Simplefit. While the exercises are as easy as they can be; pull up / chin up, push up and squats, I had a tendency to push things too far and over-exert myself last time.

This resulted in joint discomforts and pains in my elbows and knees due to the high repetitions done; the reason why I stop the 100 push up and sit up programs, and not forgetting the pain in my ego for not being able to progress further up the Simplefit levels.

Furthermore, being a person with a low-level of conscientiousness and a sky-high level of laziness, it was always easy for me to just throw in the towel when the going got rough.

Therefore, I hope this time, this will not be the case anymore. I really hope to give this excellent program another try as it is a perfect fit for all the endurance training I have been doing. Like all romance and relationship, I hope Simplefit and me will stick together through thick and thin.

Then will I think about purchasing the ketteballs that Kash recommended.

:mrgreen:

Pain is temporary. Quitting lasts forever. – Lance Armstrong


Friday Afternoon Cycle: My New Mantra

Tampines – Pasir Ris Park

26.78 km

1hr 14m 27s

21.59 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/448127142147117934

Sportypal: http://www.sportypal.com/Workouts/Details/246673

Notes:

DON’T BE LAZY!

DON’T BE LAZY!

DON’T BE LAZY!

The ride just now was superb.

A quick downpour from the cummulonimbus upstairs at the end helped to keep my bike in spick and span condition.

But my running shoes and swimming tights are growing mould in them.

Haizzz…

DON’T BE LAZY!

DON’T BE LAZY!

DON’T BE LAZY!