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. 

Post 100KM body effect

How your body feel after running a 100km race (The North Face 100, 100km Ultra Trail race in Hong Kong on 11-12 Dec. 2016)

1. After crossing the finish line: Cannot speak, don't want to open my mouth, feeling hard to breath. Just change my top and wrapped myself a big towel and go home immediately. Cannot have the joy of finishing. On the way home feeling the sun is so bright that i don't want to open my eyes. 
2. After 3 hours: sleep, breathing is strange, still like in a dream. 
3. After 6-7 hours: eat 2 steam eggs, congees a bit, no appetite, legs is so stiff. Dinner no appetite. 
4. After 1 day (Monday): Walk is pain, legs is strange, difficult to walk downstairs, feeling pain. Want to eat rubbish. Feeling the sun is so strong and don't want to open my eyes.
5. After 2 days (Tue.): Swell, both legs and feets are swell, fatigue. 
6. After 3 days (Wed.): Went to Physio, massage a bit. loosen up the tight muscle. No appetite. 
7. After 4 days (Thur.): Can walk downstair properly still abit of strange at my right knee. 
8. After 8 days: First Physio to just loosen the muscle 
9. After 9 days: Diagnosis of ITB problems and have my first acupuncture 
10. After 16 days: Feel magical that i have no problem at all to walk downstair, say only 5 %. 
11. After 22 days: Run my first 5km. OK. Muscle memory still there. 

Sonic Sports: South Bay Training

Team Sonic: South Bay training, clear water, bumpy road and hilly run! Love it! 

The first time trail is set today however due to the serious traffic accident in ShekO this am, no one can make it to ShekO, Plan B of South Bay training is ON!  What a lovely day!

South Bay in Hong Kong

Gigi is Back!

Happy to feel that i'm back to where i should be this week! Having a good news that my doctor have cut down my medication and i feel 80% normal physically!

I can't wait to run as hell i used to be, swim with the super fast lane with my squad! Here it go this week. I started to pick up the pace on Monday. We did 2x1km at around 5mins 9 sec., 2x800m at a negative split. I didn't push myself so hard at the first laps, just trying to get a feel how moderately i can be faster by each laps. Feeling great at the end :) And happy to back to the super fast lane on Monday where i swum with the next lane almost for half of the year! That is the lane i need to stay with the threshold to maintain and i completed the whole program.

Tonight, i have make such an effort in the run! Program given: (2x400m at L4+1x400m at L2.5-3) x 3, My coach Kenneth shout to me to ran under 1min45sec at the last lap, coming back with the best lap time of 1min.40sec. By that time, i knew Gigi Wong is back!

2013.6.19 Team Sonic Running squad training at Wan Chai training track! 

Train Like An Olympian: The Tabata Workout - LifestyleAsia Hong Kong

Train Like An Olympian: The Tabata Workout - LifestyleAsia Hong Kong
Thanks Alexa for this tips, love it!

Train Like An Olympian: The Tabata Workout

Get an efficient workout in just four minutes

In this day and age, everyone is looking for a quick fix. And although there's no such thing, there's something called Tabata, and it only takes four minutes.

It’s almost too good to be true to believe that four minutes –- in fact, only 2.4 minutes of actual “work” – could be instrumental in helping you reach your fitness and physique goals. 

However, Tabata is one of most efficient and effective high intensity interval training (HIIT) protocols around, utilised by both Olympic and elite athlete coaches in sports such as rowing, swimming, boxing, mixed martial arts (MMA) and cycling.

What is Tabata?

Tabata was named after Dr. Izumi Tabata, Ph.D, a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.

Specifically, the session consists of eight maximum-intensity work periods lasting 20 seconds each, with a mere 10 second rest in between. The 10 second rest does not include lying down, getting a drink, talking to friends or admiring the form of the person doing one legged toe touches on the bosu ball next to you. If you have the time or the energy to do any of the above, then quite simply, you’re not pushing hard enough in the work intervals!  

What exactly will these four minutes of suffering accomplish? It will boost your aerobic and anaerobic capacity simultaneously (allow you to go further and faster), increase your fatigue tolerance, and continue to burn an obscene amount of fat for up to 48 hours after the workout has finished.

In addition, I will guarantee that you will learn a valuable lesson in exactly how much you want to embrace hard work to reach your goals.

The workout

For the ultimate in full body fat blasting, I have combined four of my favourite exercises into a mini circuit. You will complete one four-minute station of each exercise before taking a two minute rest and moving onto the next one. 

Remember, the aim is to complete as many full and complete repetitions of each exercise in each set of 20 seconds. Warning: vomiting, whilst not mandatory, has been known to occur.

    •    Treadmill hill sprints: Sprint for 20 seconds and rest for 10 seconds.

    •    Thrusters: Squat with dumbbells and push up on every ascent.

Be sure to give it your 100 percent during the 20 seconds.

 •    Burpees: From standing position, squat down, get into plank position, tuck your knees back in and ascend into a jump. Repeat.

    •    Pull ups: Hang from a bar and pull up until your chin is above the bar. Repeat. 

It may take some time before you can even do one pull up, but keep trying.

The beauty of tabata is that its training parameters can slide across most sporting disciplines, it is able to act as both a cardiovascular and strength conditioning workout depending on the exercises you choose, and if you’re stuck in a hotel room without any gym facilities, you can do a bodyweight version.  

You can use a single four minutes as a “finisher” after a weights workout, as a metabolism booster in the morning, as a sports specific addition to a workout, or as above, just as a general stand-alone full body conditioning workout.

There is no definitive list of training options; you have the freedom to create your own. So, in saying that, what’s your excuse, as it surely can’t be time?

Getting back on track now

Quite a session from the run and swim lastnight! Very good atmosphere with my swim team, thanks to all the shout out all means to me:) from the guy who lead, Janice and Charles! My partner Kim and Evan at the next lane:) and Kenneth:)

Run and Swim

On the last day of Easter, we are stilll doing our own training camp! We decided to wake up natually, as a result of a late brekky at my favourite "Cha Chen Tin" then we headed to the track for suffering!
Is torturing ourselves at the track! 2k warm up, 2 x 3k @AT pace, 1k break! Now going for session 2-swim — with Charles Hui at Siu Sai Wan Sports Ground.

Public holiday Brick at Deep Water Bay

Nice way to kick start the new year with open water swim and run! The brekky at VRC is just saving my life with hot tea and food!!! Love my life:)

Well, going hard again!

Track: 6x1km @ 4'20"/ 4:25" / 4:29" / rested for 2 set, knee is painful / 4'15" Swim: W/u 200m 6x50m in 25m kick/25m pull 400m drill in 50m at 25m left hand/ 25m right hand/ 50m at 4 stroke FS and 4 stroke back 12x50m sprint 200m cd. Dead again!!!!

Back on Sonic Monday - Breathless:(

Back on the track and Pool with Sonics! As always breathless!
Track Session:
Warm up: 3 laps (1.2km)
Pre-set: 10laps (4km) @ a1:58'/1:47"/ 1:48" / 1:51" / 1:52" / 1:52"/ 1:52" / 1:55" / 1:53"
Main set: 4 x 1km with 1 mins. rest for each set ( @ 4:26"/ 4:32"/ 4: 17", 4:24")

Swim Session:
warm up: 200m
4x100m (50m kick, 50m pull)
6x50m (25m sprint, 25m easy)
6x200m (Dead.....cannot follow......After the first set, Kenneth throw my paddle to me to keep up the pack)
25m cool down
6x50m (25m sprint, 25m easy) Dead again.....no breath.....

Morning run

Is still being lazy these day after my half ironman was finished a month ago. Time to picking up the pace...Push myself to wake up on Friday morning at 6A.M. got up with this beautiful ocean and a fisherman with his boat just underneath my block. The sun is as lazy as me, stated to rise later. So peaceful and realize the wind in changing its season now.

Ok, my plan today is do a 5km time trail. So i ran to the sports ground which is 2.5km away as a warm up. Once i hit the track, i told myself have to finish this tiny 12.5 laps. the dream fall when i finished my first lap at 2'02" which i shouldn't believe. (My best shape was running around 1'47", the fastest could be 1'37") i was questioning myself.......and feeling doubt.

Couln't hold for long, some laps drop to 2'05" , feel like a piece of SHIT and could not run the last 2.5 lap. The day i feel i was so ugly. ....ran back home and told myself the 4km track is better than no run:)

Monday interval @ Happy Valley

My first interval after the 70.3 race last week. Legs wasn't feel good!
w/u: 4 laps (1.4km per lap) at HR80%
feeling fresh at the beginning, bu cannot hold till the end.
m/s: 3 x 2 laps (8'00" including rest)
did the first and last set. second set only did 1 lap.

Last Swim Sess before 70.3 Philippine

Ohh! Finally reaches my last tapering week and the race is just right ahead of me! My last pool session, every single cell in my body is beating, and I'm started fucking nervous now! Is it a sign from my body they telling me I'm ready and in a RACE MODE now? I really have no clue!

The warm up wasn't so good as I van feel my rhythm is getting messy and nervous! Surprisingly the first few drill and built up (pair up with Janice) is in excellent speed and I can feel my body is putting effort, last 400m start is so so, at 300 is feeling q effortless and smooth! It ended the section today! ( for coach: I have adjusted the program a bit to combined some speedy work at the beginning)

Hope I can have more time tomorrow for packing, a run session, massage and good sleep before we depart this Friday!

Tine for my dinner now:)

Sat. LSD ride by gigiwong at Garmin Connect - Details

Sat. LSD ride by gigiwong at Garmin Connect - Details

Plover Cove Course familiarization by gigiwong at Garmin Connect - Details

Plover Cove Course familiarization by gigiwong at Garmin Connect - Details

China training camp run down

It looks terrible!

22rd April 2011 (Fri)
1330 Arrive to Nam Oi
1400 Lunch
1600 Swim,Run Brick session (beach)
1730 Stretching session 30~45mins
1830 Dinner
2000 meeting (Run Down)
2200 Sleep
PS: first day training, Don’t Push too hard!
Focus: Brick session is a short sprint transition, make sure bring your suitable equipment (speed Shoes, race belt, cap…)
Other: Will try to take the video for the Brick (iPhone)

23th April 2011 (Sat)
0630 Warm up run 30mins
0730 Breakfast
0900 Bike session 2~3hrs (80k, 70k, 50k)
1300 lunch
1600 Open Water Swim 45mins
1700 Stretching session 45 hour+ Core session+ partner Stretching
1830 Dinner
2030 meeting (session detail)
2200 sleep
PS: Check pulse in the morning;
hill climb training on the bike;
No Wetsuit swim;
Focus: Bike session, try push harder when up hill!!
Open water swim, race practice, speed work;
Core session bring the towel for help your stretching;
Other: Middle hard session day, please concentrate the up/down hill skill and the Body Position

24th April 2011 (Sun)
0630 Warm up run 30mins
0730 Breakfast
0900 Brick Session (Open water swim, Bike, Run) Bring all of your race Kits! e.g.Race Belt
1200 lunch
1530 Run+Dryland session+ Stretching
1800 Down Town for dinner
2100 back to hotel
2130 meeting (Discuss)
2300 Sleep
PS: Race Practice for the Brick session,
Focus: Quick transition in the brick,
Other: Hard session for the brick session.

25th April 2011 (Mon)
0630 30mins easy run (Optional)
0700 Breakfast
0800 Long bike (100K,70K,60K)+30mins Run
1330 lunch
1500 Back to Hong Kong from Nam Oi Hotel
PS: Morning Run Optional;
Focus: Try to keep same speed in the bike session
Other: Keep refuel on the bike

Tips:
Check and record your rest pulse each morning;
Don’t forgot bring your suitable equipment! E.g. Racing speed shoes, strong shoes, race belt;
Bike parts should be ready. E.g. all bike tools, Tries…!
Ready your sports refuel. E.g gel, energy food, sports drink…!
Heart rate Monitor;
Prepare your checklist;
Don’t forgot buy the insurance for the training camp!
Training schedule could be adjusted based on actual terrain, fitness of everybody!

Monday Training

My legs is now in the Hurt box, absolutely we are acting too much like
a chimpanzee to ask for banana last night!

Run: 3 sets of (3x560m) at Happy Valley Football field
9'05 / 8'45 / 8'22

Swim: wu 200m, 6x50m kick, 6x50m single hand with 25m L hand, 25m R hand, 10x100m pull with paddle, cd 200m

LSD ride at Tung Chung, Disney Land by gigiwong at Garmin Connect - Details

Acumulated 9.5 hours training from Monday. Looking good:)

LSD ride at Tung Chung, Disney Land by gigiwong at Garmin Connect - Details

gigiwong's Activities | RunKeeper

gigiwong's Activities | RunKeeper

Despite the last scary experiece running towards the Eastern corridor, i decided to go for a more safe route tonight but absolutely boring as hell of running 20+ laps in the track to accomplish my goal tonigh for a 1hours25 mins run. Done! Feel drained, hard to breath......Lucky my hubby prepare the dinner for me....So sorry for him!!!

Feeling that the base training is solid now and yes tomorrow is rest day, i just need 2 more solid training and i can hit the recovery week before China training camp. Way to go.....

Wed. on Leave day

Super best day!

At Shek O beach with the Tang's family for picnic, sun bathing. So great to see Angelo, Estelle, Felicia and Latitia and of course my sister and Life guard Ah Yee :) So happy to have gret food and wine with friends......Thai food at around 4P.M. to end the afternoon...

At 8P.M. join the club training:
Run: wu 2.72km at 13'16. 5 times 680m with 30 sec rest b/w each at 3'05 / 3'04 / 3'03 / 2'50 / 3'10
Swim: wu 200m, 6x50m at 25m L hand, 25m R hand. MS: 8x200m pull with paddle. cd 200m

All = Skin burn, tired and hurt but HAPPY all in my mind....Look like i'm a roasted pig now :) Muuuuu....