Training 2008: Training Week 9

160608 0900hrs - Swim
Workout: Drills+Mileage
Description:
200m: Warmup
10 x (4x25): Fist 25m, Swim 25m, High Elbow 25m, Swim 25m
3 x 500: First 100m swim like race day!, with 1min rest interval
20x25m: 1min rest and swim set
Timing:
3 x 500: 11:06, 12:00, 12:30
Distance: 3.2km
Feeling: The whole body feel damn stiff for today. Legs keep sinking, used to kick better with fin drill at the start.

250608 1730hrs - Run
Workout: Mileage
Description:
Warm up: 400m
Main set: 2 x Transition sets
5 x static exercises, 20x Pushups, 20x Abs 'Extension', 30x Jumping Lunges, 20x Squats and 20x 'Blurpees'
Run 2.4km in 5km pacing
Timing: 1st 2.4km: 11mins (1:55min/lap), 2nd 2.4km: 12;08 (2:02min/lap)
Distance: 5.4km
Feeling: Very tired for the day. Went collect bike in afternoon which disrupt my usual afternoon nap. Guess also warmup wasnt good enough as started running, whole body feeling cold and stiff. Heart Rate hit MAX 180 for the first 100m after the static exercises.

280608 0730hrs - Bike
Workout: Mileage
Description:
TP-AVE 10, Pasir Ris, Loyang, Coastal, ECP, Coastal, Salarang, Changi
Timing: 3hrs
Distance: 73km
Feeling: Aim was to increase the mileage to 70km today. Kinda tired already when hit ECP. Dragged myself back to coastal and do '4min hard and 1min rest' set back to the Changi Logistic. Definitly not as hard as last Sunday. Lastly, struggle up Salarang hills and back home.


220608 0730hrs - Bike
Workout: Mileage+Strength
Description:
Coastal 20km lap
4x 4mins of hard effort, with 1min rest
Brick: 10min easy run
Timing: 2hrs
Distance: 50km
Feeling: Head wind seems more exciting today. going from ECP to Changi direction. Todays pacing for the first lap feels faster and more intense compared to last week.

SUMMARY OF WEEK 9

Swim: 3.2km
Run: 5.4km

Bike: 128km

8 weeks: Army Half Marathon
10 weeks: Aviva 70.3
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Behind Closed Doors

Don't this post is not about me being featured in this TV series as a transsexual or some victim of sexual or physical abuse.

Recently just completed my Dream bike project! Leaving me with around $300++ in my bank, still owing my mom additional $900 while holding on to the Cannondale which set me back another $2k. These few week had been quite tight for me, handling SIM course fees which already cost me $5k. Another echelon coming soon in a few weeks time estimate around slightly below $2k.. Argh~ the whole day just seems to collapse on me, making it extra painful as i do not have a stable income now.. Parents on the other hand have to support 2 apartments and my sis in her studies. Imagine the figure i mention above about my Uni is x2 to my parents to fork out.

The next 2 weeks will see me drink porridge and plain water, locking myself at home..
Increase Training Freq = Increase Hunger= Increase Food Intake = Increase Expenditure = Decrease in Saving. Therefore i conclude that Training more/harder is negatively(inversely) proportionate to Savings
Guess being a vegetarian now isn't a bad choice~ haha!

Welcome to Civilianship
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Read your way through!

haha! So happy reading these books. Still though never in my life i will be reading. First the Freakonomic recommended by Wilson, follow by Stephen's self improvement/inspire books which i though it will be useful in my life, which turn out to be a good lulabye before bed. 'Seven Ancient Wonders' which is a good past time for me while in Thailand. Lastly, a series of Dan Brown's thrilling novels, still required the 'Digital Fortress' to complete the whole Dan Brown collection which im going to get next! And waiting for Matthew Reilly to complete his series, a part 2 of the 'Seven Ancient Wonders' with all the characters.

School had just started, guess i wouldn't be that free anymore to read much books. But always welcome people to recommend me interesting books to read! Want to increase my book collection! haha!

Book Worm
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Training 2008: Training Week 8

160608 0900hrs - Swim
Workout: Drills+Mileage
Description:
200m: Warmup
5x100m:Fist 50m, Swim 50m
3x300m: Fin 100m, Kick 100m, swim 100m
15x50m: Swim hard & Rest, 1:1 ratio.
3x250m: Rest 30secs
Timing:
(15x50m) Avg: 53secs/lap
(3x250m) Avg: 5+ mins
Distance: 3.2km
Feeling: The 1:1 ratio sets i good! But have to be motivaed to swim at the desired timing. This swim made my whole upper body ache!

160608 1700hrs - Run
Workout: Mileage
Description:
400m: Warmup + activation drills
Main set: 4 x 2.4km.
1st 2.4km with 21km pace, (Aim for 2:10/lap)
2nd and 3rd with 5km pace, (Aim for 1:55/lap)
4th with 10km pace. (Aim for 2/lap)
Timing: 1st: 2:05/lap, 2nd: 1:53/lap, 3rd: 1:50/lap, 4th: 2:00/lap
Distance: 10km
Feeling: Same as last week. sets is painful! Paced better this time round with Ivan as the pacer for the pack. Using the 21km pace for 1st set is good, didnt wear me out that much when hit the 2nd and 3rd set. Weather is alot better! Going-to-rain weather is windy (head wind strong also) but made us feel cooling. Therefore 3rd lap we went ahead to do 1:50/lap.

170608 1730hrs - Run
Workout: Mileage
Description:
Main set; 2 x Bedok Reservoir
1st round easy, 2nd round run own pace
Timing: Did not time
Distance: 8.6km
Feeling:Was tired and legs still sore from the previous day training, hence find it tiring to catch up with Ivan for the 2nd round.

210608 0730hrs - Bike
Workout: Mileage
Description:
Tampines-Pasir ris-Loyang-Coastal-Loyang-Salarang-Changi
Timing: 1hr 50mins
Distance: 47km
Feeling: Up till Loyang was still good. But once entered Coastal, felt tired already. Too long never ride, have to start with alot of mileage riding.


220608 0730hrs - Bike
Workout: Mileage+Strength
Description:
Coastal 20km lap
4x 4mins of hard effort, with 1min rest
*didnt have cyclometer so just ride hard.
Brick: 10min easy run
Timing: 1hr 55mins
Distance: 50km
Feeling: Good to have a cyclometer with cadence! Running after ride is painful, riding & running after blood donation is suicide!

SUMMARY OF WEEK 8

Swim: 3.2km
Run: 18.6 km

Bike: 97km

9 weeks: Army Half Marathon
11 weeks: Aviva 70.3
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New Shoe: Saucony Omni 6

It has been 1 week since i got my Saucony. Had wanted to post it straight after buying the shoe but skipped through my mind. Damn! let Wilson made the first post of new shoe instead. EGO -1pt

Welcome to the tarred road..

My old Asics had served me very well since i got it almost 1 year back. Bought it from Running Lab. Definitely a good place to recommend you a decent pair of running shoes compared to getting 40% off by going to warehouse. But well, no longer taking 1k per month allowance, have to be more thrifty. Doesn't take me long to get used to the shoe, as she is the one chosen out of 5 pairs from Running Lab.

Had a hard time trying to try the shoes out although I'm only recommended with 2 pairs to choose from. Too used to walking on the track mill in Running Lab to test the shoes out. Most sian thing is, it does not have other colour other then red~ Well cause my new bike is going to red/black/white. Therefore my tri apparel may soon become red/black also haha!! ZHNG MY RACE +1pt

Good Bye~ Asics Cumulus


Battle scar marks left behind..

Asics had followed through me with lots of training and run. Don't think she have been through any triathlon races (wet). Instead she was soaked wet by my sweat for alot of long runs. Had focused more on long distances running for the past 1 year as i cant commit much into tri races last year. Completed 2 marathons, 2 half-marathon and about 5 20+k training sessions. Most of her life span was spent on road instead of track compared to my Mizuno.

Reviews so far...

Heard from Coach experience that Saucony shoes are pretty stiff, will take quite sometime to break the shoe. It was indeed very stiff! After 3 running sessions with it, still find my Asics soft and comfy..

Initially had problem with the mid sole area, the sole they provide is not big enough. Ended up my arch keep rubbing with the stitching at the inner shoe during my first running session of about 10km. Had sort the problem by changing back to my Asics sole as i know it bigger at the arch area.

Bottom Line: Still prefer Mizuno and Asics! will try Mizuno after this Saucony wears off.

Bite the shoe first before it 'bites' you
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Training 2008: Training Week 7

090608 1800hrs - Swim
Workout: Drills+Mileage
Description:
200m: Warmup
3x200m: Usual 200m drill just that last 50m is sprint (Cant sprint so just stroke harder)
3x200m: Fin 100m, Swim 100m. Trap water 1min
3x200m: Tie-your-leg drill. swim 100 w/ leg tied and 100 swim (Did only 1 set)
3x200m: Paddle 50m w/ left/right hand alternate. Swim for 100m *Have a feel of pulling water not for strength! (Did not do at all)
2x500m: Swim with 1min rest interval
20x25m: Swim in small pool, 45sec interval including rest
Timing: Did not time for the 2x500m... Too shag by then anyway
Distance: 3.2km
Feeling: Super shag for the day. Did not do well for the tie-your-leg drill, find that stroking not efficient enough, lower body keep sinking. 500m set unable to hold form.. Struggle to finish.

090608 1800hrs - Swim
Workout: Mileage
Description:
800m: Warmup + activation drills
Main set: 4 x 2.4km.
1st 2.4km with 10km pace, (Aim for 2/lap)
2nd and 3rd with 5km pace, (Aim for 1:50/lap)
4th with 10km pace. (Aim for 2/lap)
Timing: 1st: 2/lap, 2nd: 1:50/lap, 3rd: 2:05/lap, 4th: 2:10/lap
Distance: 9.6km
Feeling: Painful set especially for the 3rd and 4th. Maybe misinterpret the 5 & 10km pace as the pace i wanna achieve. Should have used the pace that im able to do now for both 5 & 10km. But then again, i had ran 1:52 for my run TT after a swim TT just 3 weeks back. hmm maybe weak liao.. ahah!

SUMMARY OF WEEK 7

Swim: 3.2km
Run: 9.6 km

Bike: Nil

10 weeks: Army Half Marathon
12 weeks: Aviva 70.3
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Training 2008: Week 5 & 6

270508 1500hrs - Run
Workout: Easy Run
Description:
Somewhere in Kao Shiong
Timing: 1hr
Distance: No sure
Feeling: Had been slacking in Taiwan, first run there feels different. Air is dry, after 10min run uphill, i am panting already.

310508 2359hrs - Run
Workout: Sundown Marathon
Description:
Refer to Sundown Marathon post
Timing: 5:15:00
Distance: 42km
Feeling: Refer to Sundown Marathon post

SUMMARY OF WEEK 5

Swim: Nil km
Run: 42+ km

Bike: Nil

050608 0830hrs - Run
Workout: Easy Run
Description:
1 Round Bedok Reservoir
Timing:Never time
Distance: 4+km
Feeling: Felt better, 3 days after the marathon, so decided to run with Wilson. However, felt pain on left knee. Pain on the same spot for every step i take. Went home and massage the ITB. Its super tight!

080608 0730hrs - Run
Workout: Saucony Passion Run
Description:Timing: 2hrs
Distance: 15km
Feeling: Ok ran with SJ throughout the run. Quite a easy run. Just find that my flu is getting in the way. Coughing and having mild headache.

SUMMARY OF WEEK 6

Swim: Nil km
Run: 19+km

Bike: Nil

11 weeks: Army Half Marathon
13 weeks: Aviva 70.3
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Sundown Marathon

Finally my result is out! (actually i had also timed myself~)

TIMING: 5:15!!

*Tap my own shoulder* Well done Chin for completing! (self-encouragement ahah~!)

First will show u all the race route, which i myself was guilty of not studying it before this event..

Just a short debrief of my race plan. Find the Red route the toughest as it comprises half of the whole race. Personally ran it before, really boring.. and maybe i ran without hydration support compared to the race. The rest of the journey (Blue, Green & Yellow) can relax and cruise through as they are in our home ground. Bedok Reservoir, Tampines PCN (always cycle to Pasir Ris will pass by there, so can visualize), Pasir Ris Park (ran with MK).

Now what happen on the ground.

Red Route aka String of Light (22km): Was very pleased with the timing i did for the whole red route, took me 2:05 for 20km. Still within my plan and pacing. Terrain all flat, pass by ECP is a great morale booster as there are many supporter! Didn't do a good warm-up as find that 42km will give me sufficient 'warm-up' i need. So just do some dynamic warm-up and leg streching, to wake up my hibernating legs. Felt better when entered ECP, all the joints are 'defrost' and muscles loosen.

Blue Route aka Heartland Twist (6km): Start of my misery and consequence of not doing fam run. The run was still good after ECP till i reach Siglap PCN after Kembangang MRT. (notice the stretch which turned 90 deg right) Yeah! That's where my air starts to leak. Didn't know that the Siglap PCN is so hilly, not really a hill but just many ups and downs, entering and exit this stretch are overhead bridges. Didn't train for slopes so told myself to walk through the overhead bridge, didn't notice that the entire journey will be similar.

Find it pretty tough, after transit from 20km of flat terrain to hilly terrain, my calf all started screaming, cant help but to walk and jog since then. I call this stretch the Dragon Trail..
Will never forget this stretch!

Green Route aka Waterfall Front (7km): This route was much better and flatter. After handicapped by Blue Route, my momentum broke, keep walking and jogging. I know it will be this way till end point. Received surprise when entered Tampines PCN, didn't know that our team member actually register to volunteer to cheer for this event! Seeing them really made me 'lau bak sai' ~ Started zombified, by then its already 3+ midnight. Took 3:25 to reach 29km mark

For this route, i thought i will be running pass the mega malls follow by the fish farm then entering Pasir Ris Park. But ended up running within the neighborhood of Tampines and Pasir Ris. However it seems like a blessing for me as the route i thought is long and boring, accompanied by a few slopes entering Pasir Ris. While for the PCN route, there are only 2 overhead bridges again but rest of the journey is shorter and kept my mind occupied by the turns and bends.

Yellow Route aka Homerun (7km): As the route name suggested, 'Homerun', i cant wait to finish this agony run! Used to cycle this route to Coastal as warm-up, so nothing specials except the slope which i always ended up panting after reaching the top. From the view of a runner, the slope seems longer and steeper! Legs are soft and tender after marinating for more than 4hours, dont wish to injure my knee by running down slope, so jog down slowly with caution. Last stretch passes my camp and my camp always run that from Bn PT! Finally ran finish the 1km with my unit's motto in mind.. Time now 5:15am!

That all of the whole race! Will remember the painful lessons i physically, mentally, emotionally and spiritually experience!

Will be back, More prepared!
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Back from Taiwan | Updates on upcoming events

Actually I'm back since Sat evening, but no time and energy to update anything. 1 week away, many things coming in and require immediate attention.

1. Sundown Marathon: will be posting on the run on another blog when i got my lousy results. Basically just rush for the event itself, touch down 8pm sharp but still reach home at 930. Thanks Coach for the prayers (Suffered already!)
   
2. SIM: Received my acceptance letter from SIM. Need to pay up 6k for the membership entrance fee and 2 bridging course fee by this Sat. Also troubled by the loan for the whole course.
3. Kestrel: Assemble the Kestrel which i already did, want to faster hand it over to the seller. (Settled!)
4. COS: Take my Certificate of Service from Hendon Camp. Had delayed it by 3 weeks! (Done!)
5. Togoparts: Update bike sale ads, more stuffs for sale!
6. Taiwan: Update blog on the Taiwan trip and develop the pictures

Some other updates
8 June: Saucony Passion Run
12-15 June: Working as Security Offr for IT fair
13 June: Enrollment talk for SIM
23 June: Start of my Bridging Course for Economics and Mathematic (10am to 1pm daily)

Have updated my Cycle Cube with a new templete on listing the parts, basically copied form Cannondale Website.

Coughing since Taiwan
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Kestrel Talon

Well well seems like Kestrel is back on my hands again!! This time blue in colour!! Spec-ed with Ultegra Triple and Bontrager Select wheelset.. Added Topeak bottle cages which Coach sold me and changed the bar tape to bright blue (matching colour theme huh! too bad didn't put the blue Fizik Gobi blue)

So far Kestrel have been in the carbon frame manufacturing for more than 20 years. I only know of them making carbon frames. If not wrong their first carbon frame already have internal cabling which makes the frame looks more streamline and neat! For more info check out their website here

The frame is got is Kestrel Talon, 3rd/last in its triathlon series. Fall behind the Kestrel Talon SL for their carbon quality. Can view the Kestrel frame alone at my older post here

Kestrel Talon (bike)
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