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Ironman DreamerThe journey towards Ironman and beyond
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.
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