Sunday 29th August 2010, Shek O, Hong Kong 8A.M.:
Team Sonic Club Time Trial on 1.2km (Should be more due to high tide) + 4km run
Swim: 0:31:48
T1 + Run: 0:21:35
Total: 0:53:23
Rank: 20/27
♥♪☆♥♪♪☆ Me and I and everythings about myself ☆♪♥♪♪♥☆
Sunday, August 29, 2010
Friday, August 20, 2010
Pro Camp Day 1
Wake up at 0545 in the early morning. I have booked a Maxi cab and they pick me up at 0615, they arrived in the right time, very punctual. http://www.limousinecab.com/singapore/space-taxi/
The Female only track session should be start at 0700 at Kallang Outdoor Track, i arrived there with by bike in pouring rain, thunderstorm and heavy lighting! I saw the guys is already running their program with no lights in the track, 0700 is still very dark.
Their toughen minds wake me up, the first girl i met is Sarah and Karen, they both come from Hong Kong Lantau. All the girls have been chatted awhile to wait the rain to stop. But it doesn't look like it will. The super star Belinda arrive with Nicole, we have been introduce awhile and we have to get wet now.
Track is good as recommended by Belinda, you can know how far you can push with the time and distance more scientifically. We start together with 5 laps warm up.
2 Set non-stop (200m Fast + 200m recovery) x 5 laps+800m at the fast tempo race + 400m recovery
I done my best, running all out in the pouring rain. At last, i feel really empty and no fuel at all as i didn't take any breakfast. I use to go for a long run without breakfast in the morning but not for the speed work, Lesson learn :)
Then i follow the Trudy and Tanya, ride over to the east coast Coffee Bean via Kallang, Fort Road and park. I really enjoy this ride, the time is around 0900, not too much traffic and my first time to ride in the city of Singapore. Very misty as the rain is over, the air is fresh and calm at the east coast. Enjoying it.
Breakfast at Coffee Bean in the park. With my hot tea and full breakfast, i feel better now. Nice chat with the girls together. 2km walk to Costa Del Sol in Bayshore Road and ready for the swim session.
300m warm up (250m
The Female only track session should be start at 0700 at Kallang Outdoor Track, i arrived there with by bike in pouring rain, thunderstorm and heavy lighting! I saw the guys is already running their program with no lights in the track, 0700 is still very dark.
Their toughen minds wake me up, the first girl i met is Sarah and Karen, they both come from Hong Kong Lantau. All the girls have been chatted awhile to wait the rain to stop. But it doesn't look like it will. The super star Belinda arrive with Nicole, we have been introduce awhile and we have to get wet now.
Track is good as recommended by Belinda, you can know how far you can push with the time and distance more scientifically. We start together with 5 laps warm up.
2 Set non-stop (200m Fast + 200m recovery) x 5 laps+800m at the fast tempo race + 400m recovery
I done my best, running all out in the pouring rain. At last, i feel really empty and no fuel at all as i didn't take any breakfast. I use to go for a long run without breakfast in the morning but not for the speed work, Lesson learn :)
Then i follow the Trudy and Tanya, ride over to the east coast Coffee Bean via Kallang, Fort Road and park. I really enjoy this ride, the time is around 0900, not too much traffic and my first time to ride in the city of Singapore. Very misty as the rain is over, the air is fresh and calm at the east coast. Enjoying it.
Breakfast at Coffee Bean in the park. With my hot tea and full breakfast, i feel better now. Nice chat with the girls together. 2km walk to Costa Del Sol in Bayshore Road and ready for the swim session.
300m warm up (250m
Thursday, August 19, 2010
Ready to BPM-Sport "Testosterone Free" - Female Only Pro Camp
Signed up this Pro camp recommended by Joey she was in with them for the Macca camp and received very good comment on this. Here i go for the female only Pro camp in Singapore and Bintan with 12 times Ironman Champ Belinda and Justin Granger this weekend. How excited i'm...
Charles was't able to come with me this time, so i go all alone. But i"m fine, as i know i 'll make friends there and with Joey and Brian is there which made me more comfortable in it.
I take a morning flight at 0900 in Business (i have to make myself hassle free, don't need to care about the extra baggage fee i have to pay for and waiting for long queue with my heavy big pack, i treated myself a good confortable seat) with 3 hours delay and i finally arrived Singapore at 1600. Hotel ( offer me free shuttle to the Hotel where close to the East Coast Park with 5 mins walk thu underpass. Set up my bike within 30 mins in the afternoon, then i went to the opposit Marine Parade for food and food fuel up for tomorrow section.
Charles was't able to come with me this time, so i go all alone. But i"m fine, as i know i 'll make friends there and with Joey and Brian is there which made me more comfortable in it.
I take a morning flight at 0900 in Business (i have to make myself hassle free, don't need to care about the extra baggage fee i have to pay for and waiting for long queue with my heavy big pack, i treated myself a good confortable seat) with 3 hours delay and i finally arrived Singapore at 1600. Hotel ( offer me free shuttle to the Hotel where close to the East Coast Park with 5 mins walk thu underpass. Set up my bike within 30 mins in the afternoon, then i went to the opposit Marine Parade for food and food fuel up for tomorrow section.
Thursday, August 12, 2010
Thursday, August 5, 2010
4th August 2010 (Wed)
500 (built up splint)+500 easy x 6 sets
2:21 / 3:59
2:05 / 3:13
2:11 / 4:45
2:06 / 5:14
2:06 / 5:15
1:49 / 3:25
2:21 / 3:59
2:05 / 3:13
2:11 / 4:45
2:06 / 5:14
2:06 / 5:15
1:49 / 3:25
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