Category Archives: Friday

3rd Day Ramadhan – I Want To Ride My Bicycle

Tampines – Pasir Ris Park

18.77 km

1hr 04m 28s

17.47 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/280128165974681591

Sportypal: http://www.sportypal.com/Workouts/Details/549496

Notes:

Breakfast yesterday was a few glasses of milk and water, dates and a banana, followed by leftover curry chicken from the other day after terawih prayers.
Sahur this morning was a few glasses of water, a banana and a glass of Berocca multivitamin.

I need to force myself to drink at least 1.5l of water starting from breaking fast till sahur as I am starting to feel the effect of lack of water and dehydration.

Strength training tonight, Faisal.

Saw them at Pasir Ris Park this morning

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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!


Friday Afternoon Cycle: Picture Perfect

Tampines – Pasir Ris Park

26.94 km

1hr 05m 10s

24.80 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/867127081417726503

Sportypal: http://www.sportypal.com/Workouts/Details/232268

Supplementary Exercises:

Chin-up: 3 X 3

Plank: 3 X 60secs

Notes:

As the storm clouds languidly gathered overhead, any lingering thoughts of an afternoon training ride seemed slim. But alas it was just a false alarm as those threatening overcasts parted to reveal a glorious deep blue of a sky. With the sun still in hiding, there was not a better time to be outdoors while enjoying the luxury that nature provided.

What better way to ride then to be accompanied by a picturesque backdrop of the turquoise sea, helping to distract the torture of pushing the mucles to brink of their threshold. One can be mistaken that he was in Kona, the mecca for the ultimate event of the Ironman series, as those same crosswind battered the exhausted body of the said cyclist.

But a sudden wift of the bbq smoke, brought everything back into reality, as the weekend park-goers started to congregate again. While Pasir Ris Park is not Kona, I think it’s close enough to daydream.


Friday Dusk Run: I Can’t Believe This

Pasir Ris Park

5.01km

35m 14s

07:01 min/km

Mapmyrun: http://www.mapmyrun.com/route/sg/pasir%20ris/728126839688728672

Sportypal: http://www.sportypal.com/Workouts/Details/183863

Supplementary Exercises:

Chin-up: 1 X 9

Plank: 3 X 60secs

Notes:

After the morning disappointment of having to abort my training ride abruptly, I went out on a dusk run and tried to follow this Sunday’s North East Run route.

Though my legs felt heavy early on, I felt strong on the second half of the route. As I apporached the ending point, a quick peek at my SportyPal software on my mobile phone indicated that I had been holding an average pace of around 7:08min/km which was quite fast for a tortoise like me.

And after ending the run, I looked in disbelief that myaverage pace for the whole 5km was at 7:01min/km. Something that was quite difficult to comprehend as I usually suffered from cramps if I run faster than a 7:30min/km pace and my past training logs here clearly indicate that pattern.

Hmm…

So is this a new PB for me or my SportyPal is just playing an illusion on my  myopic eyes?

Whatever it is, you can take nothing away from a good run and since I’m not planning to go all out this Sunday, then maybe I’ll just adopt this new timing as my new best.

:mrgreen:


Friday Morning Cycle: Wrong Timing

Tampines – Pasir Ris Park

9.29 km

34m 35s

16.11 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/476126836139923110

Sportypal: http://www.sportypal.com/Workouts/Details/183529

Notes:

What a beautiful Friday morning!

After countless days and nights of stifling heat, the cool respite offered by the rain for the past couple of days presents a good opportunity to ride my bicycle again.

I initially planned to cycle three rounds around Pasir Ris Park but as I cycled along the Park Connector linking Tampines Town and Pasir Ris Park, I realised that my idea may not materialise at all. Packed along the route were students from my old junior college, who were heading in the same direction as me towards Pasir Ris Park.

And as I entered the park, I then discovered a cross-country race of a secondary school was in progress. I then decided then that this was not a good condition to do my training as my speed would be very slow due to the countless students taking up both the running and bicycle lanes.

So before I returned home, I cycled one last time around the park and realised that there were like four or five different schools ranging from the primary level to the junior college, holding their last sports event there, before the students went for their term break next week.

As I made my way home, I thought to myself how fun it is, to be young all over again.


Friday Dusk Run: Route Recce

Pasir Ris Park

5.47km

40m 13s

07:21 min/km

8.16 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/pasir%20ris/228126779247285866

Sportypal: http://www.sportypal.com/Workouts/Details/175010

Supplementary Exercises:

Chin-up: 1 X 9

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

Notes:

With the North East Run 2010 scheduled to take place next Sunday, what better time then to recce the actual route at Pasir Ris Park. As the running and cycling tracks at Pasir Ris Park are as intertwined as the threads of a spiderweb and the route map is as accurate as the aim of a myopic bobo shooter, it’s better to try to trace the actual route so as to have a rough idea during the actual run.

At the same time, I managed to complete a teeny-weeny mini biathlon as I cycled 3km to Pasir Ris Park followed by the 5+km run and the 3km ride home. Now where can I fit the swim?


Friday Morning Cycle & Dusk Run: Salam Maulidur Rasul

CYCLE

Tampines – Pasir Ris Park

24.41 km

1hr 06m 33s

22.01 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/274126719472799362

Sportypal: http://www.sportypal.com/Workouts/Details/166506

RUN

Tampines – Pasir Ris Park Connector

4.88km

38m 00s

07:28 min/km

8.02 km/hr

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

Sportypal: http://www.sportypal.com/Workouts/Details/166849

Notes:

And We did not send you (O dear Prophet Mohammed – peace and blessings be upon him) except as a mercy for the entire world. (Prophet Mohammed – peace and blessings be upon him – is the Prophet towards all mankind.)

– Qur’an Chapter 21: Surah Anbiya (The Prophets): Verse 107

May we continue to follow the best example ever existed and may Allah s.w.t bless him with the greatest of blessings.