30 Sep 2007 - Run at 7 am?

Wanted to start the run at 7 am today, but we ended up arriving at about 7:15 am and starting the run at 7:30 am. It's indeed cooler to run earlier.

29 Sep 2007 - Row 'n' Swim

Went down for dragon-boat training at Kallang with my company's team. Was inspired by SL who ran from Kim Yan Rd to Kallang River via the 3 Quays and Esplanade (about 7+ km, she said). This means that I can also ran from my place to Fort Rd for about 10 km. With 11 km from Fort Rd to NSRCC, I could do up to the full marathon distance from my place to NSRCC and back! Hmm...

The rowing was followed by swim training at Changi Beach with the ULC team. They are training for the either 3 km or 5 km race next week, whereas I am doing only 1 km. However, I did what they did since I was with them. Swam a total of about 3 km. Forgot to bring my goggles, so had to swim with my eyes closed most of the time. The current was quite strong and even changed directions as we were swimming. Was also stung by the usual sea bugs there.

27 Sep 2007 - One Litre of Sweat

The day started with a heavy downpour in the morning, but was quite alright by around lunch time, so I did my lunch time swim again. Covered about the same distance in about the same time as Monday.

I have kind of decided that I will use the "one litre of sweat" rule before blogging my sweat activities in order not to crowd this blog and bore the readers. I will bend this rule from time to time as required though. Anyone wants to guess how I would measure if I did produce "one litre of sweat"? :)

Joke of yesterday
Question: 一位老夫妻有6个儿子，分别是一郎二郎三郎四郎五郎和六郎。请问哪个儿子最有人缘？
Answer: 答案是五郎。因为每次有人敲门都会问"五郎底BO?"

26 Sep 2007 - Less is more

My first run after last Sat's.. Felt good during the run probably due to the 3 days' rest. Had my Shuffle on but still forgot my water bottle belt, hence was feeling dehydrated on the way back. Same route to Pandan Reservoir as last Wed's.









Got my new Mizuno running shoes (Wave Alchemy 7) from LK. He got it for me at a very good price at the eMart in his camp during his ICT. Am waiting to lace it up properly and do an inaugural short run to test it out. :)

24 Sep 2007 (Mon) Swim

Did another lunch-time swim at NSRCC today.

Swim covered:
200m warm-up
1000m front-crawl with paddles - 17min 37s
300m warm-down

Still a bit sore from the stiff neck but am feeling much better today. Am beginning to enjoy this lunch-time swim, which is very focused - just swim and go.

22 Sep 2007 (Sat) Run

Ran slowly for the first hour partly because I was trying to "warm up" my stiff neck. Total distance covered today was 16.2 km.

The weather was really hot. Am thinking of starting at 7 am next weekend instead.

20 Sep 2007 (Thu) Swim + Run

Woke up with a stiff neck this morning..

Started doing lunch-time swim at NSRCC today. Have to train for the FINA Open Water Swim on 7 Oct 2007. Signed up for that with 4 other colleagues to form a corporate team, have to swim 1 km each for the race. Am also glad that I get to swim because it will complement my long distance running which gives me stiff and heavy legs.

My swim today:
100m warm-up
1000m front-crawl with paddles - 18min 14s
100m warm-down

My stiff neck was hurting during the workout. The 50m pool was good but there is no "T" on the lane marking which makes tumble-turning difficult, I was always turning too late.
Hope to do better next time. Planning to do this every Mon/Tue and Thu, at least until 7 Oct.

Did a short run (6 km) in the evening from my place to NUS Bukit Timah Campus via Botanic Gardens.

19 Sep 2007 (Wed) Run

I could not find my iPod Shuffle before my run, so had to run without it (but found it in my bag after the run). I am glad that JG ran with me for most part of my run.

Did not drink after throughout the whole run because there was not water-point or toilet along the way at all. Was very dehydrated on the way back. Will have to remember bring my belt with mini water-bottles for my next run at the same route.

Lap Distances:
NUS - Pandan Reservior: 9.4 km
Pandan Reservior - NUS: 9.5 km

Total Time: 1 hr 49 min 22.8s

18 Sep 2007 (Tue) Run

Did a Short run in the evening from my place to NUS Bukit Timah Campus via Botanic Gardens.

Distance: 5.9 km
Time: 31min 30s

16 Sep 2007 (Sun) Run

This is my longest run (24.9 km) so far this year.
Also my first time running with an iPod Shuffle.
Did not take breakfast before run, hence was burnt-out and had to do 4min-run/1min-walk cycles during the last 28 min.

Lap Distances:
F2 - NSRCC: 3.9 km
NSRCC - F2 (with slight detour): 5.3 km
F2 - Fort Rd: 7.8 km
Fort Rd- F2: 7.9 km

Total Time: 2 hr 18 min 32.8s

13 Sep 2007 (Thu) Run

Ran around Botanic Gardens, with short a workout at the fitness corner.

Distance: 4.3 km

12 Sep 2007 (Wed) Run

I was trying to tune my FM radio for most part of my run:

11 Sep 2007 (Tue) Run

Did a Short run in the evening from my place to NUS Bukit Timah Campus via Botanic Gardens.

Distance: 5.6 km
Time: 31min 32s

9 Sep 2007 (Sun) Run

The following is from 9 Sep 2007 (Sun) run:

Red line is HR (bpm), green line is cadence (rpm) and blue line is pace (min/km).

According to the foot pod, the small loop (F2 - seafood centre - round cable ski - F2) is 4.3 km and the bigger loop (F2 - Fort Rd - F2) is 14.9 km.

I calibrated my foot pod again last night (Tue) and realised that the original setting without calibration is already quite accurate.

6 Sep 2007 (Thu) Run

Did a Short run in the evening from my place to NUS Bukit Timah Campus via Botanic Gardens.

Distance: 5.8 km
Time: 32min 45s

5 Sep 2007 (Wed) Run

The distance may not be accurate, I probably need to calibrate my foot pod again.

4 Sep 2007 (Tue) Run

Did a Short run in the evening from my place to NUS Bukit Timah Campus via Botanic Gardens.

Distance: 5.4 km
Time: 32min 34s

1 Sep 2007 (Sat) Run