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...

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 . ...

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 th...

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

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