Ironman Dreamer

Desaru, here i come....

Thu, 14 Aug 2008 17:00:22 GMT

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!!!

Tue workout & Wed slack

Thu, 14 Aug 2008 03:18:50 GMT

Did 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

Monday's training Aug 11 & Desaru expected timings

Tue, 12 Aug 2008 04:57:53 GMT

Went 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

Pearl Izumi Pure Run Series 2nd run 10 Aug 2008

Sun, 10 Aug 2008 06:12:08 GMT

Met 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 :)

National Day workout

Sat, 09 Aug 2008 15:43:59 GMT

Biked 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.

Thur's workout

Thu, 07 Aug 2008 15:45:47 GMT

Bike 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 training

Wed, 06 Aug 2008 16:17:24 GMT

As 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.

Tue workout

Tue, 05 Aug 2008 15:32:32 GMT

Bike 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.

Monday's Training 4 Aug 2008

Mon, 04 Aug 2008 15:59:38 GMT

Today, 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!!

Sunday's training 3 Aug 2008

Sun, 03 Aug 2008 04:52:56 GMT

Did 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.

Fri training 1 Aug 2008

Fri, 01 Aug 2008 18:34:37 GMT

Began 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

Wed's training

Wed, 30 Jul 2008 17:38:13 GMT

Afternoon 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 :)

Mon & Tue training

Wed, 30 Jul 2008 05:34:09 GMT

Mon 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!!!

Wed's training

Wed, 23 Jul 2008 16:40:52 GMT

Walked 8.5km

Biked 1hr 5mins

Resistance Training 30mins(gym) + 15mins(home)

Ran 0km.... hahahahhaaha

Simulated Duathlon + Run session

Tue, 22 Jul 2008 16:00:35 GMT

Today, 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!

Mon's training..& upcoming duathlon

Mon, 21 Jul 2008 16:33:55 GMT

After 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???

Two sessions in a day...

Thu, 17 Jul 2008 16:23:50 GMT

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

Today's training.. interval

Tue, 15 Jul 2008 15:44:35 GMT

Not 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.

Today's workout

Sun, 13 Jul 2008 15:28:07 GMT

Hit 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. :)

Today's training.. bike + 400m interval

Fri, 11 Jul 2008 15:39:15 GMT

I 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...

Photo Album: Event Souvenirs

Thu, 03 Jul 2008 16:52:19 GMT

Event Souvenirs

Mt Kinabalu Climbathon 5 Oct 2003

Real Run 2004

Army Half Marathon 2004

Laguna Phuket Triathlon 2004

Standard Chartered Singapore Marathon 2004

Singapore Biathlon 26 Mar 2005

Busselton Half Ironman 7 May 2005

OSIM Triathlon 3 Jul 2005

Real Run 28 Aug 2005

New Balance Aquathlon Challenge 3 Sep 2005

More Photos...

Photo Album: Sundown Ultramarathon 31 May 2008

Tue, 03 Jun 2008 08:03:45 GMT

Sundown Ultramarathon 31 May 2008

DSC_0007 (Tekko)

DSC_0192 (Tekko)

IMG_018 (Yen Erl)

IMG_020 (Yen Erl)

IMG_021 (Yen Erl)

Sundown Marathon 31 May 08 0004

Sundown Marathon 31 May 08 0007

Photo Album: Shoes

Fri, 09 May 2008 03:39:41 GMT

Shoes

Asics Nimbus Aug 04

Asics Landreth May 05

Adidas AdiZero RC shoe - 3 Dec 05

Mizuno Wave Rider 9 - 15 Feb 06

Mizuno Wave Spacer - 31 Mar 06

Asics Hyperspeed - 28 Apr 06

Adidas Adizero SN - 31 May 06

Asics Gel Tioga - 14 Jul 06

New Balance 901 19 July 2007

Mizuno Wave Aero 6 11 Nov 07

More Photos...

Photo Album: AmBank KL Marathon 30 Mar 2008 (by Mohan)

Thu, 03 Apr 2008 15:26:36 GMT

AmBank KL Marathon 30 Mar 2008 (by Mohan)

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P3302992 (Yeoh)

Photo Album: Krabi 17-20 Oct 2007

Fri, 26 Oct 2007 05:24:07 GMT

Krabi 17-20 Oct 2007

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Krabi 17-20 Oct 07 0004

Krabi 17-20 Oct 07 0009

Krabi 17-20 Oct 07 0011

Krabi 17-20 Oct 07 0023

Krabi 17-20 Oct 07 0031

Krabi 17-20 Oct 07 0032

Krabi 17-20 Oct 07 0034

Krabi 17-20 Oct 07 0038

Krabi 17-20 Oct 07 0039

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Photo Album: Ironman Langkawi 24 Feb 2007 - my 1st Ironman

Fri, 30 Mar 2007 13:03:18 GMT

Ironman Langkawi 24 Feb 2007 - my 1st Ironman

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Ironman Langkawi 24Feb 07 pic 0013

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Ironman Langkawi 24Feb 07 pic 0016

Ironman Langkawi 24Feb 07 pic 0017

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Ironman Langkawi 24Feb 07 pic 0022

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Photo Album: Married on 11 December 2006 1.35pm

Sun, 17 Dec 2006 16:15:32 GMT

Married on 11 December 2006 1.35pm

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ROM 11 Dec 06 pic 0009

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ROM 11 Dec 06 pic 0025

ROM 11 Dec 06 pic 0026

ROM 11 Dec 06 pic 0027

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Photo Album: My 1st Running Trophy

Wed, 08 Nov 2006 11:48:39 GMT

My 1st Running Trophy

Bidor Half Marathon 5 Nov 06 0015

Bidor Half Marathon 5 Nov 06 0053

Bidor Half Marathon 5 Nov 06 0058

Bidor Half Marathon 5 Nov 06 0060

Photo Album: Genting Trailblazer 3 Sep 06

Thu, 07 Sep 2006 04:40:15 GMT

Genting Trailblazer 3 Sep 06

Genting Trailblazer 3 Sep 06 0006

Genting Trailblazer 3 Sep 06 0011

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Genting Trailblazer 3 Sep 06 0028

Genting Trailblazer 3 Sep 06 0038

Genting Trailblazer 3 Sep 06 0039

Genting Trailblazer 3 Sep 06 0044

Genting Trailblazer 3 Sep 06 0045

Genting Trailblazer 3 Sep 06 0046

Genting Trailblazer 3 Sep 06 0047

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Photo Album: Vitamin Research Asia Pacific

Fri, 28 Apr 2006 07:14:40 GMT

Vitamin Research Asia Pacific

Vitamin Research Retail Centre (Raffles City #03-20)

Bio Energy Testing @ Raffles City

Vitamin Research Asia Pacific

Photo Album: NB Singapore Duathlon 26 Feb 2006

Fri, 03 Mar 2006 07:28:01 GMT

NB Singapore Duathlon 26 Feb 2006

NB Duathon 2006 pic 6

NB Dualthon 2006 Pic 13

NB Dualthon 2006 Pic 12

NB Dualthon 2006 Pic 7

NB Duathlon 2006 0006

NB Duathlon 2006 0015

Photo Album: Surf n Sweat 2006

Fri, 24 Feb 2006 03:07:00 GMT

Surf n Sweat 2006

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Surf N Sweat 5 Feb 20060031

Surf N Sweat 5 Feb 20060038

Photo Album: NUS Biathlon 19 Feb 06 @ Tanjong Beach Sentosa

Fri, 24 Feb 2006 02:58:37 GMT

NUS Biathlon 19 Feb 06 @ Tanjong Beach Sentosa

NUS Bi 06 pic 2

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NUS Bi 06 pic 3

Untitled Photo

NUS Bi 06 pic 8

NUS Bi 06 pic 18

Photo Album: Great Eastern Pacsetters 30km - Courtesy of KC

Sun, 22 Jan 2006 16:05:29 GMT

Great Eastern Pacsetters 30km - Courtesy of KC

Ben

Yee Hua & Ben

Yee hua

Photo Album: Bintan Club Med 22-24 Dec 05

Tue, 10 Jan 2006 03:33:04 GMT

Bintan Club Med 22-24 Dec 05

Bintan Club Med 22 - 24 Dec 05 001

Bintan Club Med 22 - 24 Dec 05 021

Bintan Club Med 22 - 24 Dec 05 026

Bintan Club Med 22 - 24 Dec 05 027

Bintan Club Med 22 - 24 Dec 05 037

Bintan Club Med 22 - 24 Dec 05 062

Bintan Club Med 22 - 24 Dec 05 074

Bintan Club Med 22 - 24 Dec 05 072

Bintan Club Med 22 - 24 Dec 05 088

Bintan Club Med 22 - 24 Dec 05 108

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Photo Album: Beijing

Sat, 12 Nov 2005 05:12:47 GMT

Beijing

From Tiananmen Square - China & Singapore Flag

Great Wall - at Badaling

Xiang Shan (Fragrant Hill) - on the trail

Yi He Yuan (Summer Palace) - evening