How my life of this 6 months break

Combining the training schedule to life is never easy, the work break is definitely give me a plus side of manage my life alots easier. So my typical week starts like below:

Monday: AM - Theshold power pool swim / PM - Windtrainer at home
Tuesday: Aerobic Brick - 3 hours bike + 20-30mins run @TriFitness gym
Wednesday: AM - Track interval run / PM - Club swim
Thursday: AM - Kick / drill swim set at IVE pool / PM - Farlek / Theshold Run at track
Friday: Rest day
Saturday: Long ride up to 5h15mins, Run off bike 30mins
Sunday: AM - LSD Run up to 2.5 hours / PM - Swim for post run set
In between time i have to work on my school assignment, EAT & REST. I take nap almost everyday in between sets for up to 1 hours. Sometime, just really tired and i will over slept.

Training alone is never easy, requires high discipline, concentration and laser focus. Especially the swim, i joined Sonic swim squad every Wed. night to allow me have a proper swim. And Lo Yau Tun every Monday morning which definitely enhance my speed. 

I'm able to throw in some trips with my family which is great to spent time together.

March - Relax holiday in Phuket with my mother 

Easter - 9 days cruise trips with my mother

June - Bangkok  retreat with mom

July - a trip to Kamakura to see my first colleague

August - Trip to Oslo and Vegaöyan a UNESCO site for properties development.

Training with friends on long ride, wattbike is also a great ideas. 

Eating healthily is also essential especially for a long day. I usually have a boil egg, a toast with butter, a sugar earl grey tea and coffee. Sometimes will add on musli with yogurt. Big pasta / rice for lunch with chicken meat. Big avocado, tuna, quinoa salad, big rice bowl for dinner. 

6 months breaks from work

I have finally made my decision to resign my 9 years job at a local developer firm. Needed this break to reinforce and realised myself how to move forward. Leaving a comfortable space is never easy, but you know me. I don't like easy, "If this is Hard, I knew i"m doing it RIGHT" is my motto.

So, i made plans of what i can do as most of the project manager job. Giving a limited 6 months time off and a limited budget i have saved (Thanks Wing Tai) then execution. 

I quickly look for what Ironman race with reasonable time that i can train and in the same time prepare my Interview of the Master Degree in Architectural Conservation.

I get to know Team Sirius for long time of powerful person Siri Lindley, admire how Miranda Carfrae's performance in Kona. So, here i go to follow her 23 weeks Ironman 140.6 Intermediate training plan: 

Team Sirius 23 weeks to Ironman  - Intermediate training plan 

And i committed, training like a full time person. 2 session per day, 6 days of training per week. Going through 3 peaks during this 23 weeks. And the peaks is not just 1 week, it consist of 3 weeks of a complete block up to 22 hours/week. Oh man! This is my journey. 

Aquathon Race, Repulse Bay Hong Kong

This is I called racing, or battle!!! 1 second win counts, happy to come forth and I push all the way out of myself, shoulder to shoulder till the end!! Thanks Kenneth who still believe in me in this 11 brilliant years of Triathlon!! 😜😜#triathlon #racing #Aquathlon#shouldertoshoulder #runswimrun #battle #hardwork

Racing shoulder to shoulder, thanks for the push! 

Petite size lady bike review

Everyone below 160 should take alook from Mirinda Carfrae's weapon:
http://triathlon.competitor.com/2013/10/photos/photos-mirinda-carfraes-kona-felt-ia_87789

Mirinda Carfrae’s Kona Felt IA

• By Aaron Hersh
• Published Oct 16, 2013
• Updated Oct 16, 2013 at 7:48 PM UTC
• • 
    

Off to Cebu for ???

is off to 70.3 Cebu! Not sure i'm more excited to see Jenson Button or the fact that i can stand on the start line:)

Shingles VS Triathlon

Started to look at the shingles VS Triathlon and found out that is some cases worth to look at! Glad that I'm not alone! " Here Wellington fighting shingles for two and a half weeks before her appointment at Roth, and take the crown!" I just hope that I can race and have the power to finish!

http://www.slowtwitch.com/News/Wellington_smashes_WR_at_Roth_911.html

Sonic Time Trail 2 (DNS)

Sonic Time Trial 2, Gigi was not able to start :(

I was diagnoses of Shingles / Zoster Herpes. (HK people said this is "SNAKE") yesteray from my doctor. And recommend Bed rest for a week. I feel so SAD, i cannot work and train:(

I am really eager to join my club time trial to defending my place at the first runner up, just right behind the ranking from Janice. (OK, no girls show up in fact!!!) but honesly i am really looking forward to this little challenge and really want to gain points for my title! But it was all hurt!!! I'm trying to wake up as supporter for them. It make me feel tired than doing it. I was on medication since 19th July, i'm now with every medicine. LIke Anti-biotic, pain killier, any pro one. you name it, i'm having it:(

And how to do my race for 70.3 Cebu 2 weeks later?? I was all unknown..............

These 2 days is very hard for me to accept the fact that i have to suspend my training for 10 days! Bed rest and taking medicine is the only things I can do! The truth is not always what I wanted and I have to be patients and wait:(

Go Go Go Susana at IM Lake Placid 2012

Video shooting for Susana, she is going to race after 8 hours, just can capture this video and sent to her before her sleep! I look into it and it is so Fun! Susana is doing her first Ironman this year! And we all wish her all the best and FINISH!

Festival of Sports 2012

First Olympic distance race of 2012! Feeling great to FINISH this famous Hong Kong race by its hills in Pover Cove and understand where i'm now.
Don't have so much expectation of this race as I have talk to my coach Nicole from BPM sports, this will be part of the training! And is hills......(my excuses)

Grand Race Plan 2012

Have been struggling my 2012 plan for a month time and thinking what should / can do. I was considering to some grand plan or even beyond, may be I'm too aggressive. Having discuss with my coach and realising the real time have to spent / to train, i understand that somethings must be wrong in my brain and i couldn't have such 'time' to be in the sports i like as i have to do it not JUST to finish it. If i have to going to do it, i have to do it well and give it the respect its deserved. And i'll possibly becoming SELFISH!!! 

With the advice from my coach, i'll definitely will focus on the same distance 70.3 Ironman races PEFECTLY which i like since my first attempt at 70.3 China in 2009!
Thus, in 2012 i'll be more focus in 70.3 disctance race. and the following races outlines my

Grand plan 2012:

5th May - 70.3 Busselton  (CONFIRM)
5th Aug - 70.3 Philippines (CONFIRM) 
Sep - ITU WORLD Championship Grand Final Auckland
4th Nov - 70.3 Taiwan

I look forward to be the best i can be in 2012:)

Hello, Its me

I found this songs couples years ago and its always my power song:from Christina Aguilera

"Oh ooh, yeah

Does it ever feel like
No one is with you
No one sees it your way
Everyone's against you

But it's your life
Gotta keep the faith
Hold your vision
You will find your way, yeah

Ah, yeah, oh yeah

I may not fit the mold
May not do what I'm told
I will not be swayed
By the things that they might say

They may have had their doubts
No matter what I've found
I have held my ground
Look at me, I'm still around

So dream on, dream on, yeah
Don't ever let them steer you wrong
When life comes knocking
Gotta keep on rocking
Open that door and
Shout it to the world, singing

Hello, hello, ha
Here I am, here I go
Yeah, yeah
'Cause I got love to give
And I got dreams to live
So hello, hello
Hello, hello, oh ooh yeah

And if you don't fit in
Just know your differences
Are beautiful to see
Well, they're beautiful to me

There's no one quite like you
Be proud in all you do
You know you'll find a way
Be who you are, don't be ashamed now

Shine baby, shine, yeah
'Cause it's all in your mind
The life you crave
The love you make, said
It's all up to you and
You just gotta say

Hello, hello
Here I am, and here I go
Yeah, yeah
I got love to give
And I got dreams to live
So hello, hello
Hello, hello

So don't you ever let it pass you by
It's your life
Yeah, yeah, yeah
You gotta dream, you know you gotta try
It's your time to shine, oh yeah
Said, shout it to the world, sing (loud)

Hello, hello, woo
Here I am, here I go
Yeah, yeah
I got love to give
And I got dreams to live
So hello, hello

Yeah, yeah, yeah
Hello, hello, ooh yeah
Hello, hello, oh ooh, yeah
Hello, hello
Hello, hello, yeah
Hello, hello, I said yeah, yeah
Said it goes on and on, yeah yeah
Hello, hello
Hello, hello, ooh
Ooh yeah

Goodbye
See you later
Ciao
Muah

Taiwan 70.3 ready?

Packed for quit a long time between these 2 day. I think I'm physically turn into race mood. With the hard working session I've done over the past few month, wake up at 6am on the working day follow by hours an hours pm session. The sweat, blood and tears I've all spent, I think I'm ready. Ready to perform my best and the day would be glory! Cheers,mates. And thanks all Sonic sports peoples who cheers for me. Gigi on the way to HK airport

Sent from my iPhone

"It's all about hard work"

25th Sep. 2010(SAT) Jakarta Post
Good read in the morning when we have breakfast on SAT., but i was hopeless in Bali.....doing less than in HK, though it was my rest week..
Despite the god barking to us, we prefer to be back.....

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

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.

6 x (1km run + rest) within 7 mins
05:03 / 01:57
04:48 / 02:09
04:50 / 02:10
04:37 / 02:22
04:42 / 02:18
04:26 / 02:15

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

So inspired by this video

Adidas by Stella McCartney

Welcome to triathlon!

My bloods, sweats and tears......

I'm giving out my bloods, sweats and tears all over in my training!!!!!Counting down 12 days to kill myself in Phuket! Feeling really bad tonight, really want to give up in the 3rd set....I hate cycling, it made me feeling really painful on my bike which i cannot enjoy! I cannot archive the target HR, legs sore, muscle tired, having really bad mood...........Becoz of the promise of myself and to my coach and my husband, my life is training almost everyday, no shopping, no gathering, sleep and eat healthy. When i off to work, i have to back home ASAP either pack my training gear or get on my trainer........! I have no choice, becoz i would not quit. To quit is easy, i want people to remember me my glory!