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August 15 Desaru, here i come....1 year has passed... & i'm back to Desaru, to attempt my 2nd & final triathlon of 2008, the other being Ironman Langkawi..hahahaaa...
just gonna treat it as a fun outing (as always) & meet all my friends & possibly make new ones too.
With very rare training sessions of swim & bike, i can only have minimal expectations (not that i have ever had any big ones) of how i'll do this Sat & Sun. Oh well, it'd be a great experience no doubt, seeing how my body would respond to such an endurance event with minimal training.
Get ready Desaru, for i'm coming!!! Yay!!!
August 14 Tue workout & Wed slackDid a run session at the Queenstown Stadium track on Tue:
Warm up - 1.2km
Main Workout - 4km run in 16mins 24secs (pace of 4min 6sec/km)
Cool down - 800m
Total distance ran : 6km
At least i was able to maintain a good pace throughout the 10 laps.
On Wed, i did NOTHING!!!! hahahhaha
August 12 Monday's training Aug 11 & Desaru expected timingsWent for a 1.6km swim, taking about 40mins to complete it. Just short of 400m at this Sat's desaru long distance tri. Felt comfortable in the swim. I hope the swim condition will be fine.. Last year's was unforgettable, & i took very long to finish it. But still i enjoyed it.
Bike sessions are still rare, the longest i think was 20km just last Tue. Oh well, just take it easy, just like last year, where i used a mountain bike. this year, i've no choice but to use my cervelo one bike, which is about time i brought it out & race on it.
My expected completion times for desaru?
Long Distance Tri on Sat 16 Aug:
Swim 2km - 1hr
Transition 1 - 5mins
Bike 90km - 4hr
Transition 2 - 5mins
Run 21km - 2hr
Expected Completion Time - 7hr 10mins
Sprint Distance Tri on Sun 17 Aug:
Swim 500m - 15mins
Transition 1 - 5mins
Bike 18km - 40mins
Transition 2 - 5mins
Run 3km - 18mins
Expected Completion Time - 1hr 23mins
August 10 Pearl Izumi Pure Run Series 2nd run 10 Aug 2008Met quite a no. of friends at Kallang Riverside Park, the venue for the 2nd run of the series. This time, the toilet facility was slightly better, with more cubicles, though the flush wasn't that amazing.
Did a little jog & stretch before watching the ladies commence in the 1st wave at 7.09am. 12mins later was the guys' turn to start the 20km race. I started all the way from the back, taking time to make small talk even when the race had already begun. Just wanted to enjoy the race & try to maintain a pace of 4min 30sec/km, which is my target pace for Berlin marathon. Started off quite leisurely below my expected race pace, but slowly as i gained momentum, i gradually increased my pace & managed to sustain it throughout, feeling very comfortable throughout, even with an overhead bridge to cross, which was just outside of the National Stadium. Quite a nice route to run, with much fewer steps to conquer compared to the 1st run of the Series. Water points were adequate, and marshalls were in the right positions to direct participants.
After about 5mins, i decided to pick up my pace and use my feeling to estimate my race pace (i don't have any sort of device to measure my pace nor distance). I couldn't rely on the distance markers as nobody can guarantee it's accurate. Just hoped someone would be measuring the actual distance ran & i can calculate my pace based on the time i take to complete it.
The route was good, but i wish i didn't have to run 2 loops before heading back. Weather was excellent, without the scorching sun present at the 1st Run. Managed to maintain my pace, wearing my 2XU compression long tights. Met Alvin Ong, Eddie Chang, Lau Peng Kah, Robert & Daniel (from NB) along the route. Tks for the wonderful support guys.
Soon, the remaining last few km were left for me to conquer. & i spotted Realrunner just ahead. & i made it my resolve to catch up with him, finishing with a time of 1hr 21min 58sec. I am definitely pleased with my performance, despite Sling Runner telling me the distance he measured was 18.2km. Approximately translates into a pace of 4min 30sec/km. Great!!! now i've to train my body to sustain that kind of pace for the balance 24km of a marathon distance. :)
Had 100Plus, water & a sandwich (provided by the organiser) whilst i took photos of ppl coming in. My wife did well with a time of 1hr 45min 21sec. Congrats!!
My next training session will be at the Desaru long distance triathlon, taking place in 6 days. Looking forward to it already...
as of now, i've to recharge my body by allowing it to sleep.
wait, here's the link to the Photos of Pearl Izumi Run 10 Aug 2008
Good nite everyone :)
August 09 National Day workoutBiked in the morning at 5.45am. Easy session, about 8km.
Followed by tempo run @ Queenstown stadium track at 9.35am, scorching sun condition:
Warm up 1.2km
4km continuous (10 laps)
Lap 1 - 1:40
Lap 2 - 1:40
Lap 3 - 1:38
Lap 4 - 1:39
Lap 5 - 1:37
Lap 6 - 1:39
Lap 7 - 1:39
Lap 8 - 1:40
Lap 9 - 1:40
Lap 10 - 1:38
Total - 16min 34sec (average 1:39 per lap, pace of 4min 8sec/km)
Cool down 800m jog
Total distance ran - 6km
A very hot condition. Very satisfied to achieve this timing under such condition.
August 07 Thur's workoutBike 7km on my mountain bike
Then proceeded to the track & did the following:
Warm up - 1200m
Run 4km continuous (10laps)
Lap 1 - 1min 35sec
Lap 2 - 1min 37sec
Lap 3 - 1min 36sec
Lap 4 - 1min 37sec
Lap 5 - 1min 38sec
Lap 6 - 1min 39sec
Lap 7 - 1min 38sec
Lap 8 - 1min 39sec
Lap 9 - 1min 37sec
Lap 10 - 1min 37sec
Total Time taken : 16min 17secs (Average of 1min 37sec per lap & pace of 4min 4sec/km)
Rest - 5mins
Interval - 3 x 400m
Lap 1 - 1min 19sec
Lap 2 - 1min 20sec
Lap 3 - 1min 23sec
Cool down jog + walk + static stretch
Overall very happy with what i've done today.
Many tks to Passionrunner for the very yummy chicken :) Very nice & a good reward after a workout. hhaha
Wed's trainingAs promised to myself, intervals was the only item on the menu.
Started at 1.35pm... very hot weather, but with my cap & shades, the heat was bearable.
the plan - 4 sets of 1km, with 3min recovery between sets. Here's how it went:
Lap 1 - 3min 48sec
Lap 2 - 3min 42sec
Lap 3 - 3min 49sec
Lap 4 - 3min 50sec
Am very happy with my timings. now i need to try out my targeted race pace of 4min 30sec/km on this Sun at the Pearl Izumi 20k run.target time is 1hr 30min. but with the 'obstacles' along the route, it'll be tough to attain it. Nevertheless, i can still set a target. Berlin marathon is my big target, with PI 20k, Desaru Tri & SBR as training races.
August 05 Tue workoutBike session today... short trip, 20km from home to Queenstown stadium to Tanjong Pagar MRT & back to home. 1st time i used my cycle computer. Nice to see the speed indicator :) now i know how slowly i cycle.. hahaha
Tomorrow i plan to have a tougher workout, somewhere along the lines of interval training.
August 04 Monday's Training 4 Aug 2008Today, did a run & swim workout.
Ran about 2km from home to Clementi Swimming Complex.
Joined Tiwazz, Dasher & Cheow12 for a swim session, which i wanted to do an endurance swim to see how i'd fare doing it at a comfortable pace. It's been many moons since i last swam at Clementi. Bumped into Alvin there too. Managed to clock 1.5km in 35mins. Ok, looks like i'll be doing about 50mins to 1hr for my Desaru long distance 2km swim leg (if all things go well). It's a good feeling to be able to swim so long (not really long compared to my idol, SC5.. hehehe).
Then i ran back towards home, but decided to detour to the Ulu Pandan Canal for a short interval.
1st km - 4min 1sec
Rest - 2min
2nd km - 3min 54sec
Recovery - slow jog 1km back home
Total running distance covered today - about 7km
GGrrrreeeatttt!!
August 03 Sunday's training 3 Aug 2008Did a 20km run today from Bukit Aman to Sri Hartamas, tackling some of the slopes by running upslope at a higher intensity. Weather was good. And had a nice chat with Sonny & Tey today after the run. Need to include more long runs at tempo pace.
August 02 Fri training 1 Aug 2008Began my training at 12.15pm... crazy time hhahhaha... a mini biathlon..
Swim 800m in 20mins, followed by a 6km run, including a time trial of 4km, which took me the following timings:
1st km - 4min 27sec
2nd km - 4min 23sec
3rd km - 4min 22sec
4th km - 4min 17sec
Total for 4km - 17min29sec July 31 Wed's trainingAfternoon session
Swim 1km easy pace
Evening session
Ran 24km at an easy pace. Bumped into Dreamrunner, Sealboon, Runalone, Earth, etc at their I-Run event whilst i was running along the canal. Chatted with Dream, who told me about this run. Then i joined them to run the canal yet again, and finished with them at the end point, where i saw Lactic Acid. Had a chat with Runalone & Earth before i ran back towards home, about 4km, before i walked the final 1km back.
What a good workout today :) July 30 Mon & Tue trainingMon 28 July
Afternoon session
Cycle 50mins
Run 10mins
Night session
Resistance training 30mins
Run 4 x 500m @ 16km/hr or 3:45/km pace
Tue 29 July
Afternoon session
Swim 20mins (back to swimming finally, after a long layoff)
Night session
Run 4mins @ 16km/hr or 3:45/km pace
Recovery 4mins @ 13.5km/hr
Run 3mins @ 15km/hr or 4:00/km pace
Feels great!!!
July 24 Wed's trainingWalked 8.5km
Biked 1hr 5mins
Resistance Training 30mins(gym) + 15mins(home)
Ran 0km.... hahahahhaaha July 23 Simulated Duathlon + Run sessionToday, i hit the gym to do a time trial of this Sat's duathlon to see how i'd fare. Here are the results:
3.5km run - 14min 21sec
Transition 1 - 1min 18sec
14km bike - 24min 27sec
Transition 2 - 47sec
3.5km run - 14min 55sec
TOTAL Time - 55min 48sec
Wah, better than expected by 9min 12sec. If only the calibration of the machines are accurate. And i must also factor in the environmental factor on race day.
After the time trial, i continued with a 45min session on the bike whilst reading a book..hehehe..
And did a 2nd training session today at the CBD Run, running towards Fort Canning & doing 4 laps of intervals at the top, ranging between 4min 55sec to 5min 6sec per lap. Then easy run back to Tanjong Pagar.
Good!
July 22 Mon's training..& upcoming duathlonAfter abstaining from exercise over the weekend, i went into a bit of overdrive on Monday, doing 1hr 20min on the bike in the gym, going at about 41km/hr. Man, it felt good. Just need to keep this up. Now, if only the speedometer on the machine is accurate, but i doubt it. I think it overstated the actual speed. And calories burnt? A whopping 2,135! hahhaaha...
This sat will be my 2nd duathlon in my life, a 3.5km run/14km bike/3.5km run. Whilst i aim to complete it, i am also setting a secondary objective, which is a target time of 1hr 5mins just to test out my engine:
1st 3.5km - 17min
Transition 1 - 1min 30sec
Bike 14km - 28min
Transition 2 - 1min 30sec
Final 3.5km - 17min
Hahahaha.... very high expectations i see... Dream It,Believe It,Achieve It. Will this be my new slogan???
July 18 Two sessions in a day...elite program? hhaaahaaaaa... i wish...
Did 2 run sessions today:
1st Session
Headed out at 2.05pm.. yes in the blazing sun... to the canal. Slow jog to canal as warm up, followed by dynamic stretching.
Here's what i did:
1st 2km - 9min 25sec
2nd 2km - 8min 31sec
3rd 2km - 9min flat
4th 1km - 4min 4 sec
5th 1km - 5min 52sec
6 x upslope runs (mini slope at the end of the canal)
Face red from the heat... need to cool down..slow jog back home. Good run!
2nd Session
Running Lab Funan Run. But 1st, i jogged to have a look at the I-Run at Boat Quay/UOB Plaza area, where i met Dream, DO, Cokiee, Cfred, Sassyrunner, Half-Timer, Leica, PassionRunner, etc. Big turnout.. wow.. had a nice time chatting with them before Cokiee started with the warm up, then i joined them to run the 1st km since it was on the way back towards Funan.
Our run session was about 10km via Esplanade & Kallang Riverside park. 1st half i ran at quite a good pace.. and slowed down in the 2nd half. Good run yet again.
Total distance clocked today : 22km. Good! I haven't done such a long run in a long time. great achievement! hahhahaa...
What's the program for tomorrow? Looking forward already... hehe
July 15 Today's training.. intervalNot really training per se... was actually training my client, who set a PB of 1min 37sec for 400m today!!! Wow! Well done! haha..
my own 400m laps:
Lap 1 - 1min 20sec
Lap 2 - 1min 21sec
Lap 3 - 1min 21sec
Lap 4 - 1min 22sec
Hmm, could feel that i didn't really push hard. Could have gone harder. Could be due to a somewhat wet track from the rain. Not a very good grip i had of the track. Safety 1st. Timing 2nd :)
Got my Cervelo One bike back today after servicing. Yay!! Will i use it for Desaru? Or shall i revert to what i used last year? Will my Merida mountain bike make its 2nd appearance? we'll see.
July 13 Today's workoutHit the gym (again...) with my wife.
I spinned 45mins, burning 1,161 Calories, can't remember what's the distance though.. i think about 25km or so. Followed by running about 20mins, from speed 10km/hr to 13km/hr, with incline up to 5%. Then did 1 set of circuit with free weights before ending the 1.5hr session.
The week ahead: Training hard, what else.. hahahah..
no slacking. we'll see. :)
July 11 Today's training.. bike + 400m intervalI headed to the gym 1st.. hopped onto the bike, spinning for 55mins, burning a total of 1,361 calories, with speeds ranging from 32km/hr to 41km/h.
Then my wife & i headed to the track for her 1st ever interval training of 400m laps. With her solid base, it's time for her to commence some form of speed training.. and hopefully improve her timing for endurance events.
Her timings just wowed me :)
Lap 1 - 1.45.76
Lap 2 - 1.42.10
Lap 3 - 1.45.04
Lap 4 - 1.40.51
Lap 5 - 1.41.52
Lap 6 - 1.41.72
I only did 4 laps, but i'm very happy cos i've never attained such timings before :)
Lap 1 - 1.17
Lap 2 - 1.18
Lap 3 - 1.20
Lap 4 - 1.18
Must have been my strength training & core training that preceded such performance today. Seems like we'll be doing more interval sessions. And maybe one day i'll attain 1min for 400m..... you never know, dreams might come true... that's gonna take a lot of hard work... hahahhaha..
Berlin marathon... 2.5 months away.. 3hr 10min... 4min 30sec/km pace for 42.195km... will i make it... wait and see... |
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