Category Archives: Friday

Friday Night Leisure Cycle

Tampines – Kembangan – East Coast Park – Simei – Tampines

33.76km

2hrs 08m 24s

15.78 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/786126659217223405

Sportypal: http://www.sportypal.com/Workouts/Details/159369

Notes:

Oh Allah.

It is 2 more days left.

Please give me the strength to finish the distance.

Don’t make me bonk before the finish line.

Don’t make my tyres flat.

Cause I don’t even know how to change the tube.

And I don’t have that lever thingy.

Oh please make it cool on that day.

But don’t make the wind so strong till it seems I’m pedalling on the spot.

Even if you want to let the rain fall, please don’t let the cats and dogs out.

It would be so cold and I would be wet and in misery.

And if I sound like I’m whining.

Please forgive me cause life without drama will be as boring as watching my hair grow.

Finally make this Sunday’s event a safe one for all those involved.

Amin.

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Friday Morning Cycle

Pasir Ris Park

24.72km

1hr 07m 57s

21.83 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/pasir%20ris/218126595714329001

Sportypal: http://www.sportypal.com/Workouts/Details/151605

Notes:

Racking up the mileage slowly.

One week plus to go.

Getting ready.


Friday Morning Cycle & Night Run: Was Sir Isaac Newton A Runner Too?

CYCLE

Pasir Ris Park

22.32km

1hr 04m 29s

20.77 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/pasir%20ris/389126537948897996

Sportypal: http://www.sportypal.com/Workouts/Details/144338

RUN

Tampines – Pasir Ris Park Connector – Pasir Ris Park

4.88km

36m 10s

07:22 min/km

8.05 km/hr

Mapmyrun: http://www.mapmyrun.com/view_route?r=872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/144719

Notes:

Lex I: Corpus omne perseverare in statu suo quiescendi vel movendi uniformiter in directum, nisi quatenus a viribus impressis cogitur statum illum mutare.

An object at rest will remain at rest unless acted upon by an external and unbalanced force . An object in motion will remain in motion unless acted upon by an external and unbalanced force.

Sometimes I ponder whether Mr Genius was into running during his younger days or was he thinking about the runners lapping round the University of Cambridge’s stadium track, when he first discovered the Law of Inertia.

That was precisely what happened to me as this heavy mass of blubber refused to budge from its laziness and thus more than a week flew by before any attempt was made to arrest this motionless condition. Though the mind was in red alert due to the alarming lack of any physical activities, with the Law of Inertia in full effect, I just can’t will myself to go out to run, cycle or swim.

But at last, I finally managed to force myself to go out and cycle after today’s Subuh prayer. It was my first time doing it and it was great with the cool morning breeze accompanying my ride. I didn’t have to contend with the strong night breeze which made any cycling seem like doing spinning classes on a stationary bike.

And another surprise occured during the run when after missing my runs for nearly three long weeks, I was able to cut another minute from my previous timing for my usual route. I guess the slow pace for the first half of the run helped me to run the second half strongly.

Alhamdulillah.

Majulah sukan untuk semua!

🙂


Friday Night Swim: One Small Step For Man

Sengkang Swimming Complex

Swim

450 metres

Rest every 50m

Notes:

That’s one small step for [a] man, one giant leap for mankind – Neil Armstrong

Well not that my small step in improvement will significantly alter the course of mankind. But knowing that I start from having zero ability to execute the front crawl, well I’ll take any small improvement I can get.

I think I can see some miniscule form of progress in my freestyle aka front crawl. If on previous swims I have to stop to catch my breath every 30m, now I can swim the whole length (50m) before taking a short break.

Unfortunately, we arrived at the swimming complex a bit late so the swim workout just now had to be cut short.

Next time then.


Friday Cycle & Bodyweight Exercises Tests

Pasir Ris Park

14.03km

35m 30s

23.71 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/pasir%20ris/841126356722530011

Sportypal: http://sportypal.com/Workouts/Details/125793

Bodyweight Exercises Test

Push up: 25

Sit up: 40

Notes:

As time progresses, like in any other relationships, my connection with my Prancing Zebra is developing at a good rate. My handling is much better than when I first rode on her. I still remembered the first time when I test-ride her when I was totally unsure of where to even place my hands on the drop bar; and I can proudly claim to be a cycling afficionado.

Goodness gracious me!

While others balk at the sheer boredome of road cycling events like the Giro d’Italia, de la Vuelta a España and the grandpapi of them all, Le Tour de France (I would like to add The Tour of Langkawi but it’s not telecasted here 😦 ), I love to see the micro-politics that is omnipresent during each stage of these tours. How there will always be the usual suspects of breakaway and this in turn will prompt the general classification contenders with the backing of their teams to start rallying other teams to assist them in reeling in the breakaways.

Back to the main headlines of the day, wussy me is still apprehensive of riding on the road here, so for the time being, Pasir Park will be my test track where I will train to build up my endurance before joining my local cycling group for their rides. As of now, I couldn’t even sustain an average speed of 30km/hr to keep up with them.

Besides that, I finally did my bodyweight tests for the 100 push up and 200 sit up programs and I did pretty average to say the least. So I will continue Week 3 under the second column.

Till then taking care!

Auf Wiedersehen!

p/s: If you have 5mins to spare, do visit the website and blog of an ex 400-pounder to a multiple Ironman finisher, Dan Benintendi. I do not know him personally but his story is such an inspiration and in August he’s embarking on a monumental swim from Spain to Africa.


Friday Bodyweight Exercises: Wah Piang Eh!

Week 2 Day 3 Push up Sit up
16 24
17 25
14 21
14 21
20 30
Total 81 121

Notes:

I’m dead beat and I have a class to conduct tomorrow.

Wah piang eh*!

*An exclamation expr. astonishment, consternation, despair, dismay, etc.

Source


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…