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. 

First trip of the year, Boom! Koh Samui

My office today, where is my Martini🍸🍸🍸

Japan Travel

葉一南

2013-1-15 10:09:19

很多年前，我問日本朋友，東京附近最好的温泉區在那裏？她說，去草津温泉吧。果然精彩，一幢幢和式舊旅館，江户年代的氣氛，還有那開揚濶大的公眾露天温泉，流水淙淙，漫山飄雪，真令人懷念。

又很多年前，我又問這位朋友，日本那裏滑雪最好？她說，一月份的二世古，下的雪又乾又厚，北海道第一。那時互聯網剛興起不久，只得一個非常原始的英文網站介紹這地方，由澳洲人建立，他們兼做導遊，整個滑雪區，就只得他們幾個人會說英語。今天草津温泉已成為旅遊熱點，而二世古，開始有點插針不下。

這位朋友說，不怕，清靜又好玩的地方，日本多著呢。於是指引我們去了知床吃喜之次一夜干，一人一條，吃飽為止，然後再去了羅臼試一試傳聞中的紫色葡萄蝦。想重訪京都？也行，避開寺院名勝的人羣，走到「夷川通」看和式書桌及京衣櫃，或者去「舊屋花町通」看佛具地藏王，實在有趣。

我想說的是，日本人注重傳统，對保留本地產品及本地手藝有堅韌的執著，懂得去找，一個小鎮一條舊街，滿有驚喜。不過，要發掘這些地方，只得看日文資料，或者要有日本通朋友，如果依靠香港的一般旅遊指南，摸來摸去，還只是表皮。

回憶良久，就讓我先介紹這位日本通朋友：Samantha Horie-Lam，其實不是日本人，是香港人。我們識於微時，我讀男校，她讀附近女校。中學之後她輾轉去了日本著名大學讀政治學，後來結識了現在的日本丈夫，在東京住了下來，在大學工作。一有假期，她們夫婦倆駕著車在日本跑來跑去，秘湯古地名物，一處一處的去看，看了這麼多年，Samantha 說，總算看到一點大概。我每次去日本，吃的住的，都問她。

本地人的介紹與旅遊書介紹，質素有天淵之別，這情況很普遍，就如我們看外國雜誌，介紹香港餐廳，大部份我們香港人不會去吃，我們喜歡的地方，旅遊雜誌卻不懂得介紹，情形一樣。

因為太多朋友找 Samantha 問意見買日本產品，於是她最近索性大開門户，在她的 Facebook (http://www.facebook.com/samanthaselect ) 內列出她認為價錢合理又有特色的日本精品。我剛收到京印花的 iPhone 5 外套，很有型，愛不釋手。那支特別版有田燒三得利威士忌 (Suntory )，外觀精美，放在酒櫃正中，亦非常醒目。

《主場》著我找人寫飲食文章，我找上她， Samantha，「未寫過喎」。我說，處女下海，好得不能再好。隔了幾天，老朋友的文章如雪片飛來，寫的是地道日本生活，極妙。今天Samantha首次在「主場」亮相，我全力推介。

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:)

My Bike box arrives

Thanks hubby today to receive my Bike box sent from UK by Fedex! Lucky he is OFF today! Just arrives on time before my Taiwan 70.3 and Phuket! Gonna do more cycling aboard next year!
For some of you want to get more information, check out Alan at www.bikeboxalan.co.uk , contact Alan or Lizzi. You will got free stickers;) Cheers!

Colette

An French Lifestyle shop:)

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!

My 32 Birthday!

Thanks hubby for the surprises. I'm so happy that i married you, my lovely wonderfull hubby!!!
So great to take some leave for Bangkok to get rid of the cold in HK. Lovely sunshine there with a bit dry season....Food, slow down, adventure in the market and of course rest :)

"Tory Burch City Guides" WATCH OUT

2010 Laguna Phuket Triathlon

MC: http://www.whitraymond.com/

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

Happy Mid Autumn Festival - Bali Day 1

We take a morning flight to Denpasar, arrived around 3, when we arrived Ubud is a bit late. Thats' our 4th return to this island.

We take a guided walk around the Uma Ubud and check in our Garden Room and is heaven:) and all i want is to have good rest to clean my mind and body.

We head to Naughty Nuri's for their famous ribs! That's our 3rd return to this restaurant. Sleep early and make sure we are ready for a morning run tomorrow :) Good nite with the full Moon and Star ......

Bali Holiday confirmed

Just confirmed last week, we are heading off to Bali for a week to celebrate the full moon and our 2nd year marriage! This time we are going to stay At Bulgari Villa and Uma Ubud

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.

Charles & Gigi Bali Itinerary 11th - 20th SEP. 2008

Have to visit at our Bali honeymoon trip. Thanks Dianna and Phillip for info. More to come.....

Mount Agung or Gunung Agung ( Dream for long long time to summit this vocano mountain for 3000M high, the highest point in Bali)
http://en.wikipedia.org/wiki/Mount_Agung
http://www.peakbagger.com/peak.aspx?pid=11010

Bali Itinerary reference:
http://www.edwebproject.org/bali/gallery/map.html

Isabella's Birthday at Milano

FestaEmanueleMovieStar

Day 2 - Barcelona

Check in Hostel: ITACA Hostel
Barcelona,Ripoll 21, Barcelona, Spain Tel: +34 933019751

DAY 1 - HK to Bacelona

Having a great buffee lunch with my Fiance and his family at Island Shangri-La cafe 2. The Soffie is unforgettable and i try to eat everythings i can before i depart. I can imagin this will be tough trip for us.
Our flight schedule as follow:
BA26, HK - London. Depart 23:15 , Arrived 05:05
BA478, London - Bacelona. Depart 07:10, Arrived 10:15

Kula Shaker at Koko in London 10. OCT.2007

OH MY GODDDDDDDDDDDDDDDDD! I'll be there..................
Just received news from Sheran (Kulashe, a big fans of Kula Shaker):

KULA SHAKER at Koko in London on WED, 10/10/2007. Doors open at 19:00, show starts at 19:30
Luckily, we are there..............

Ticket: http://www.seetickets.com/gat/price.asp?code=253193&userid={9D6F8786-26F9-4181-936E-646585953536}&filler1=gigsandtours&filler2=kulashaker

More to come for our 31 days lost in Mediterranean Europe Journey.............