After two days of enforced (and much enjoyed) rest and indulgence (subway cookies!) after Raw, i'm going back to base training to start me off for the upcoming season.
My focus for the base training:
Swim: Long swims plus gym to build up muscular strength
Bike: Going at a higher cadence for all my rides, then slowly switch the cadence on to a bigger gear as i go along.
Run: Long intervals plus long runs every week to build up my base speed.
I will come back into season next sem bigger, stronger, faster. Just watch.
Thursday, April 30, 2009
Sunday, April 26, 2009
Hot, Raw, and Shagged
I will never ever forget today, among the many other memories.
Started the day by waking up late, so i made my way down to the race site of Raw Duathlon (10km run, 40km bike, 10km run). I had got the slot free cause of someone's kindness, so i decided to do this race ust for fun. I definitely got more than what i bargained for.
I reached the race site very late, and luckily was able to get the race tags to enter the transition area from Ling Er. there was one whole rack empty at one corner (lucky me!) so i took it and laid out my things over the whole area, and rushed to the starting line.
The first 10k was good, the run course was generally flat. 1 loop was 5km so i had to do 2 loops. this ang moh kept chasing me the whole way till the last 2k where i decided to break him. Easily found my bike in the transition area (my bike had one whole area to itself) and went off on the bike.
The bike was fun, i had a good time checking out the many different bikes there were, overtaking most. Less than 10 people overtook me. I even managed to catch up with Josh on the 3rd loop (he cramped) and then from there we took turns drafting each other and finished the bike together. I took my own sweet time for T2, eating banana and drinking water before i started on the last 10k. By now the sun was up in its full balzing glory. GG
omygdness. the run course totally reminded me of Kona, Hawaii, where the Ironman World Championship is held. All u see is a long road, with heat radiating off the concrete road, the sun beating down on u with absolutely no shade at all. The heat was brutal, oppressive and plain horrible. It was no longer doing a good time for me, my aim was now to just survive and complete the run. I was just basically running from aid station to aid station, pouring water down my head, face and back when i reached them. It got soooo bad that i took off the top half of my trisuit to cool off while running. Screw the rule on not allowing us to run bare-torsoed.
At the 6k mark i broke. I started walking. For the first time ever in a race i asked myself, why am i doing this? and i had no answer. then eddie from key power int'l overtook me , and i thought "i will never let myself down if i stop here. if i stop now, i will let myself to stop again in future races" so i started running again, just aiming for the next aid station ahead.
I finally finished (dunno my time, results havent come out yet) and i downed like 1 litre of milo from the milo truck available. Truly, this was the most toughest race i've done so far, beating lake kenyir and singapore 70.3 . At the end my speedo's temperature read 44 degrees celsius. what the hell.
thanks lala, QR, sunny, sumiko, ling er, alvin, bear bay, eddie and sham for the encouragements along the way, it helped me to keep going on. thanks josh for the gd race and the lift home! very thankful and appreciate it! and thanks to the people who cheered for me by name, sorry i couldnt identify who u guys were! and bernette, who were part of the performers who were cheering everyone on at the race!
after all this, i went home washed up and went to school to mug, before my next event, trifactor swim trial at queenstown swimming complex. thanks lala for the lift down, very nice of u!!!!! met josh there and we just trashed everyone in the 1km swim trial. hahaha.
ok i summarized the last part cause i got to get back to mugging for tomorow's paper. dun want a repeat of my gender studies disaster. ciao!
Started the day by waking up late, so i made my way down to the race site of Raw Duathlon (10km run, 40km bike, 10km run). I had got the slot free cause of someone's kindness, so i decided to do this race ust for fun. I definitely got more than what i bargained for.
I reached the race site very late, and luckily was able to get the race tags to enter the transition area from Ling Er. there was one whole rack empty at one corner (lucky me!) so i took it and laid out my things over the whole area, and rushed to the starting line.
The first 10k was good, the run course was generally flat. 1 loop was 5km so i had to do 2 loops. this ang moh kept chasing me the whole way till the last 2k where i decided to break him. Easily found my bike in the transition area (my bike had one whole area to itself) and went off on the bike.
The bike was fun, i had a good time checking out the many different bikes there were, overtaking most. Less than 10 people overtook me. I even managed to catch up with Josh on the 3rd loop (he cramped) and then from there we took turns drafting each other and finished the bike together. I took my own sweet time for T2, eating banana and drinking water before i started on the last 10k. By now the sun was up in its full balzing glory. GG
omygdness. the run course totally reminded me of Kona, Hawaii, where the Ironman World Championship is held. All u see is a long road, with heat radiating off the concrete road, the sun beating down on u with absolutely no shade at all. The heat was brutal, oppressive and plain horrible. It was no longer doing a good time for me, my aim was now to just survive and complete the run. I was just basically running from aid station to aid station, pouring water down my head, face and back when i reached them. It got soooo bad that i took off the top half of my trisuit to cool off while running. Screw the rule on not allowing us to run bare-torsoed.
At the 6k mark i broke. I started walking. For the first time ever in a race i asked myself, why am i doing this? and i had no answer. then eddie from key power int'l overtook me , and i thought "i will never let myself down if i stop here. if i stop now, i will let myself to stop again in future races" so i started running again, just aiming for the next aid station ahead.
I finally finished (dunno my time, results havent come out yet) and i downed like 1 litre of milo from the milo truck available. Truly, this was the most toughest race i've done so far, beating lake kenyir and singapore 70.3 . At the end my speedo's temperature read 44 degrees celsius. what the hell.
thanks lala, QR, sunny, sumiko, ling er, alvin, bear bay, eddie and sham for the encouragements along the way, it helped me to keep going on. thanks josh for the gd race and the lift home! very thankful and appreciate it! and thanks to the people who cheered for me by name, sorry i couldnt identify who u guys were! and bernette, who were part of the performers who were cheering everyone on at the race!
after all this, i went home washed up and went to school to mug, before my next event, trifactor swim trial at queenstown swimming complex. thanks lala for the lift down, very nice of u!!!!! met josh there and we just trashed everyone in the 1km swim trial. hahaha.
ok i summarized the last part cause i got to get back to mugging for tomorow's paper. dun want a repeat of my gender studies disaster. ciao!
Tuesday, April 21, 2009
Some Diet Tips ( ones with an asterisk are the ones i follow)
8 Super Food Swaps for Longevity
By Dr. Maoshing Ni
Trying to change your habits and routines can be daunting, even when you know the changes are for the better. Try these 8 simple switches below to slim down and live a long and healthy life.
1. Swap green tea for coffee*
For many people, the first thing they reach for in the morning is coffee. Caffeine acts as a CNS (central nervous system) stimulant, causing you to experience stress, anxiety, a racing mind, and even insomnia. For a calmer energy boost, cut the coffee and go for green tea. On average, a cup of green tea contains about one sixth of the amount of caffeine you would get from the same cup of coffee. Even better, green tea is full of powerful antioxidants that ward off cancer, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). Also, when combined with exercise, green tea can help you lose weight.
2. Try trailmix in place of fatty snacks*
Carry dried fruits and nuts with you as healthy snacks to replace any unhealthy ones you usually eat. Just a handful every day can help improve circulation and muscle tone. Research shows that many of these nuts and seeds are rich sources of vitamin E, lignans, and omega-3 fatty acids, which help prevent heart disease and protect you from the ravages of aging.
3. Switch brown rice for white rice*
Modern staples around the world often include refined bread, pasta, rice, and corn. These carbohydrates that have been found to be the culprits in serious conditions like diabetes, stroke, and heart disease, arthritis, and allergies. And there is no question that refined carbohydrates contribute directly to weight gain. So change to whole grains to get complex carbohydrates; said another way, swap "white" for "brown". Substitute white rice, bread, and pasta with brown rice, whole wheat bread, and whole wheat pasta. Other "browns" will bring you anti-aging benefits also. Quinoa and amaranth are two tasty grains rich in protein and easy to cook. Millet, sorghum, and buckwheat are packed with B vitamins.
4. Swap fish for red meat
Red meat does have some health benefits-when eaten in moderation. However, studies have shown that men and women who eat meat every day are three times as likely to develop breast cancer and prostate cancer as those who almost never eat high-fat animal foods. Of all animal products, fish is the healthiest because of its high protein and low-fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. If you just can't leave the red meat behind, choose only free-range, grass-fed, and hormone- and antibiotic-free lean meat, and eat it no more than three times a week.
5. Use olive oil instead of butter* (except when i'm baking)
Butter is the bad kind of fat. Also included in this saturated fat category: peanut oil, coconut oil, palm kernel oil, and lard. All of these elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. Switch for olive oil or one of the other monounsaturated fats, which increase good cholesterol and protect you from heart disease and premature skin aging. Others include canola oil, rice bran oil, walnut oil, flaxseed oil, peanut oil, and sesame oil. Like butter on your bread? Try hummus instead.
6. Swap sweet potatoes for potatoes
While filling, potatoes just do not contain the nutritional benefits of sweet potatoes. Yams and sweet potatoes are powerhouse foods that contain higher amounts of beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran. They are also rich in plant DHEA (dehydroepiandrosterone)-a precursor hormone that is essential for the body's anti-aging defenses to work.
7. Swap berries for refined sweets*
The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar from candies, pastries, sodas, and other refined sweets end up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Instead, satisfy your sweet tooth with a berry tasty treat: blueberries, blackberries, raspberries, cranberries, and cherries. Berries are rich in antioxidants that fight free radicals and can also help remove toxic residue from the system, which is often the cause of chronic fatigue and low energy.
8. Switch to water in place of soda*
Soda pop is very high in phosphorus, which in excess actually causes calcium loss from your bones, possibly leading you to osteoporosis. Diet soda is filled with artificial sweeteners such as aspartame or saccharin, which have shown dangerous results in tests with laboratory animals. Your best beverage is filtered water, which flushes your system of the chemicals and toxins that you encounter every day. If water by itself doesn't appeal, turn to juice and tea. One caution about fruit juice is that it tends to be filled with sugar. Cut back on sugar content by watering down your juice: one part juice to three parts filtered water. Unsweetened herbal tea, brimming with health benefits, is another way to go. For a selection of healthy teas that promote total body wellness, click here.
Make these switches and you are on your way to a healthier you!
May you live long, live strong, and live happy!
--Dr. Mao
- - - - - - - - - -
original article can be found at
http://health.yahoo.com/experts/drmao/18550/8-super-food-swaps-for-longevity/
By Dr. Maoshing Ni
Trying to change your habits and routines can be daunting, even when you know the changes are for the better. Try these 8 simple switches below to slim down and live a long and healthy life.
1. Swap green tea for coffee*
For many people, the first thing they reach for in the morning is coffee. Caffeine acts as a CNS (central nervous system) stimulant, causing you to experience stress, anxiety, a racing mind, and even insomnia. For a calmer energy boost, cut the coffee and go for green tea. On average, a cup of green tea contains about one sixth of the amount of caffeine you would get from the same cup of coffee. Even better, green tea is full of powerful antioxidants that ward off cancer, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). Also, when combined with exercise, green tea can help you lose weight.
2. Try trailmix in place of fatty snacks*
Carry dried fruits and nuts with you as healthy snacks to replace any unhealthy ones you usually eat. Just a handful every day can help improve circulation and muscle tone. Research shows that many of these nuts and seeds are rich sources of vitamin E, lignans, and omega-3 fatty acids, which help prevent heart disease and protect you from the ravages of aging.
3. Switch brown rice for white rice*
Modern staples around the world often include refined bread, pasta, rice, and corn. These carbohydrates that have been found to be the culprits in serious conditions like diabetes, stroke, and heart disease, arthritis, and allergies. And there is no question that refined carbohydrates contribute directly to weight gain. So change to whole grains to get complex carbohydrates; said another way, swap "white" for "brown". Substitute white rice, bread, and pasta with brown rice, whole wheat bread, and whole wheat pasta. Other "browns" will bring you anti-aging benefits also. Quinoa and amaranth are two tasty grains rich in protein and easy to cook. Millet, sorghum, and buckwheat are packed with B vitamins.
4. Swap fish for red meat
Red meat does have some health benefits-when eaten in moderation. However, studies have shown that men and women who eat meat every day are three times as likely to develop breast cancer and prostate cancer as those who almost never eat high-fat animal foods. Of all animal products, fish is the healthiest because of its high protein and low-fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. If you just can't leave the red meat behind, choose only free-range, grass-fed, and hormone- and antibiotic-free lean meat, and eat it no more than three times a week.
5. Use olive oil instead of butter* (except when i'm baking)
Butter is the bad kind of fat. Also included in this saturated fat category: peanut oil, coconut oil, palm kernel oil, and lard. All of these elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. Switch for olive oil or one of the other monounsaturated fats, which increase good cholesterol and protect you from heart disease and premature skin aging. Others include canola oil, rice bran oil, walnut oil, flaxseed oil, peanut oil, and sesame oil. Like butter on your bread? Try hummus instead.
6. Swap sweet potatoes for potatoes
While filling, potatoes just do not contain the nutritional benefits of sweet potatoes. Yams and sweet potatoes are powerhouse foods that contain higher amounts of beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran. They are also rich in plant DHEA (dehydroepiandrosterone)-a precursor hormone that is essential for the body's anti-aging defenses to work.
7. Swap berries for refined sweets*
The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar from candies, pastries, sodas, and other refined sweets end up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Instead, satisfy your sweet tooth with a berry tasty treat: blueberries, blackberries, raspberries, cranberries, and cherries. Berries are rich in antioxidants that fight free radicals and can also help remove toxic residue from the system, which is often the cause of chronic fatigue and low energy.
8. Switch to water in place of soda*
Soda pop is very high in phosphorus, which in excess actually causes calcium loss from your bones, possibly leading you to osteoporosis. Diet soda is filled with artificial sweeteners such as aspartame or saccharin, which have shown dangerous results in tests with laboratory animals. Your best beverage is filtered water, which flushes your system of the chemicals and toxins that you encounter every day. If water by itself doesn't appeal, turn to juice and tea. One caution about fruit juice is that it tends to be filled with sugar. Cut back on sugar content by watering down your juice: one part juice to three parts filtered water. Unsweetened herbal tea, brimming with health benefits, is another way to go. For a selection of healthy teas that promote total body wellness, click here.
Make these switches and you are on your way to a healthier you!
May you live long, live strong, and live happy!
--Dr. Mao
- - - - - - - - - -
original article can be found at
http://health.yahoo.com/experts/drmao/18550/8-super-food-swaps-for-longevity/
Monday, April 20, 2009
Saturday, April 18, 2009
freezing in the YIH study room..........
the girls asked me a question today. what kind of girl do i like? halfway through mugging, this song played over my itunes, and i think it gives a pretty good answer.
---------------------------------------------------------------------------
Backstreet Boys
As Long As You Love Me
Although loneliness has always been a friend of mine
I'm leaving my life in your hands
People say I'm crazy and that I am blind
Risking it all in a glance
And how you got me blind is still a mystery
I can't get you out of my head
Don't care what is written in your history
As long as you're here with me
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
Every little thing that you have said and done
Feels like it's deep within me
Doesn't really matter if you're on the run
It seems like we're meant to be
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
I've tried to hide it so that no one knows
But I guess it shows
When you look into my eyes
What you did and where you are comin' from
I don't care, as long as you love me, baby.
Who you are
Where you're from
Don't care what you did
As long as you love me
-----------------------------------------------------------------------------
ok lah, not entirely 100% accurate (limited by the song's lyrics) but close.
(jason guessed "Uptown Girl", i almsot slapped him)
and QR i'm not emo-ing hor.
---------------------------------------------------------------------------
Backstreet Boys
As Long As You Love Me
Although loneliness has always been a friend of mine
I'm leaving my life in your hands
People say I'm crazy and that I am blind
Risking it all in a glance
And how you got me blind is still a mystery
I can't get you out of my head
Don't care what is written in your history
As long as you're here with me
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
Every little thing that you have said and done
Feels like it's deep within me
Doesn't really matter if you're on the run
It seems like we're meant to be
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
I've tried to hide it so that no one knows
But I guess it shows
When you look into my eyes
What you did and where you are comin' from
I don't care, as long as you love me, baby.
Who you are
Where you're from
Don't care what you did
As long as you love me
-----------------------------------------------------------------------------
ok lah, not entirely 100% accurate (limited by the song's lyrics) but close.
(jason guessed "Uptown Girl", i almsot slapped him)
and QR i'm not emo-ing hor.
Friday, April 17, 2009
my 1st bake!
brownie using angela's recipe. i didnt use the cream cheese topping cause i....... forgot to buy cream cheese, so this was just a chocolate cake in essence. i also used buckwheat floor instead of normal flour.
or more of a chocolate cake under a crust layer. the top charred. yea, it was either cause i subsituted sugar qith honey, or without the cream cheese layer on top of the brownie the 35min time was too long, thus the top burnt.
but i removed the crust and the inside was very yummy! very dark-chocolatish-y.... =D
ok shall experiment again to perfect it next time!
Thursday, April 16, 2009
Brick Training
the word above is triathlon lingo. it means a training that consists of biking and then transit to a run. it's one of my favourite workouts at the moment, cause it helps me to go on to my favourite and (maybe) the strongest leg of a triathlon, the run.
i went home after my last two lectures of the semester and quickly got on the bike and went out. it wasnt a too windy day but i had to push in order to maintain my target speed, which was 34-35km/h throughout the whole coastal loop.
finished the ride with 43km mileage on my speedo. average speed 34km/h! level up! =D
the last stretch i was practicing unstrapping my shoes on the bike, but only managed to get the left side out. more practice!
got back home, put my bike aside, rehydrated a little, put on my shoes and went off for the run protion of the brick. ran 8km at a pretty good pace, the best part was that i felt comfortable with my new running form, striking on my mid-foot rather than the heel. i feel greater speed and efficincy with this. it feels very natural now, and i no longer have to focus on my landing as before.
my motto for my off-season training.: train hard, train smart and race even harder.
moving on, i finally bought an oven today. =D
thanks angela for the recipe! i gonna try it out!
i went home after my last two lectures of the semester and quickly got on the bike and went out. it wasnt a too windy day but i had to push in order to maintain my target speed, which was 34-35km/h throughout the whole coastal loop.
finished the ride with 43km mileage on my speedo. average speed 34km/h! level up! =D
the last stretch i was practicing unstrapping my shoes on the bike, but only managed to get the left side out. more practice!
got back home, put my bike aside, rehydrated a little, put on my shoes and went off for the run protion of the brick. ran 8km at a pretty good pace, the best part was that i felt comfortable with my new running form, striking on my mid-foot rather than the heel. i feel greater speed and efficincy with this. it feels very natural now, and i no longer have to focus on my landing as before.
my motto for my off-season training.: train hard, train smart and race even harder.
moving on, i finally bought an oven today. =D
thanks angela for the recipe! i gonna try it out!
mug mode: on
been spending the past 3 nights mugging at YIH. i must say that with the right mindset, it can really be very rewarding.
im slowly shifting the 'student' in the term 'student-athlete' back to the front. it used to be 'athlete-student'
on the more interesting side of things, im getting an oven over the weekend. time to pick up baking, now that im a bit bored with cooking for the moment. thanks lala for the VERY NICE recipe!
btw, did i mention i kick ass on bejewelled blitz on facebook? 237,300!
im slowly shifting the 'student' in the term 'student-athlete' back to the front. it used to be 'athlete-student'
on the more interesting side of things, im getting an oven over the weekend. time to pick up baking, now that im a bit bored with cooking for the moment. thanks lala for the VERY NICE recipe!
btw, did i mention i kick ass on bejewelled blitz on facebook? 237,300!
Monday, April 13, 2009
motivation
chanced upon this and found it inspiring
one day i'll be there too, on the big island of hawaii.
one day i'll be there too, on the big island of hawaii.
Sunday, April 12, 2009
Easter
started the day at 6am, met nic, norms, jason and JY for our morning ride. the plan was 3 loops nonstop coastal. it was a nice comfortable maintable pace. i had to stop a for a short while at the start of the second loop to pee, so i got dropped and tried to catch up for the rest of the loop. after the second loop met up with JJ and lemin (ass recovered enough to ride sia) and we did another half loop cause we were a bit tired, though we did push hard for it. i dropped to a bigger gear and tried to maintain my cadence throughout. so today i totaled 90km, which i was very pleased with =D
went to church for easter service, and managed to catch some of the baptisms! yay, always happy to see people join in KPC's membership. brings back fond memories of my own baptism.
i cooked soba today before heading off to church, and had it during lunch with chicken breast meat at fei fei. shiokness. finished it off with a teh 'o' kosong =D
YA today was good. the teh kept me awake to take it what pastor josh taught from the westminster confession of faith. called for alot of deep thinking and trying to grasp our minds around the concept. God works in mysterious ways.
ok, now to finish off my sc2101 term paper!
went to church for easter service, and managed to catch some of the baptisms! yay, always happy to see people join in KPC's membership. brings back fond memories of my own baptism.
i cooked soba today before heading off to church, and had it during lunch with chicken breast meat at fei fei. shiokness. finished it off with a teh 'o' kosong =D
YA today was good. the teh kept me awake to take it what pastor josh taught from the westminster confession of faith. called for alot of deep thinking and trying to grasp our minds around the concept. God works in mysterious ways.
ok, now to finish off my sc2101 term paper!
Saturday, April 11, 2009
the rest of Good Friday
i had 4 hours to mug today. i lo-bo'ed for 2 and a half, and used the other 1 and a half to finish off my lit essay due on monday. not very efficient, but i got work done. =)
went out at 6 to meet someone from togoparts for a second hand ultgra rear d. the condition was so-so, some scratches here and there, but i was too lazy to bargain on it, so i got it for $80. sigh, im not a very good shopper.
met up with the rest after that at cine for movie. Kin, Ka Kin, Si. In proper english it's The Fast and Furious 4. but cause we had time to kill before that, we went to cam whore (what else?) at the neoprint machine. hahahaha damn funny. we neo-whored till we were late for the show and got in just in time.
the show was pretty good, though people who didnt watch the first show would be a bit lost cause of the links and inside jokes, but i enjoyed it nonetheless, cept for the morons who were sitting on my right. smelly, noisy, and distracting. how i wish i could have ran them into the ground.
went to selegi tao huey for supper. shioknessssss. it was a good way to end the night.
PS: i left out some details cause it's bloody 2am. as most would know, it's way past my bedtime!
went out at 6 to meet someone from togoparts for a second hand ultgra rear d. the condition was so-so, some scratches here and there, but i was too lazy to bargain on it, so i got it for $80. sigh, im not a very good shopper.
met up with the rest after that at cine for movie. Kin, Ka Kin, Si. In proper english it's The Fast and Furious 4. but cause we had time to kill before that, we went to cam whore (what else?) at the neoprint machine. hahahaha damn funny. we neo-whored till we were late for the show and got in just in time.
the show was pretty good, though people who didnt watch the first show would be a bit lost cause of the links and inside jokes, but i enjoyed it nonetheless, cept for the morons who were sitting on my right. smelly, noisy, and distracting. how i wish i could have ran them into the ground.
went to selegi tao huey for supper. shioknessssss. it was a good way to end the night.
PS: i left out some details cause it's bloody 2am. as most would know, it's way past my bedtime!
Friday, April 10, 2009
my good friday so far, as of 1400hrs
i wanted to wake at 6 this morning so i could be out of the house by 630 for my long bricking today. snoozed till 650, so i rushed a bit and got out of the house by 7 =D
my intial intention was to do 2 loops coastal followed by 2 loops of run round simei, which works out to be about 80km bike and 7 plus km run, before going off to expo for Good Friday service. but halfway throught the first loop i was mentally defeated, so i told myself i will just do one and a half as a compensation.
was quite pleased as my bike had really leveled up since aviva, i found myself maintaining a comfortable 34-35km/h throughout. on the return stretch along the airport, i was doing a comfortable 38km/h with a bit of tailwind. this dude was drafting me so i tried to drop him by pedaling harder, but he held on. so with a few km left to go, i went up a higher gear and kept up my cadence. result was that i rocketed off at 45km/h and left the dude waaaaay behind. felt really good with the acceleration.
went for the half loop and alternated drafting with a road cyclist, doing a comfortable 33-34km/h. left him when he continued on the loop and i u-turned for my last stretch, did a nice 38km/h the whole stretch, overtaking an Orbea Ora in the process (potential future bike)
went home and realised i didnt have as much time as i like so i did a quick T2 and went for one round around simei, which works out to be about 3.5km plus. once i got my rythmn going i didnt feel like stopping though, hahaha...
washed up and changed and went for Good Friday service, which i managed to go through without sleeping. the speaker was Dr. Albert Ting from a Baptist church, and he delivered a pretty entertaining (though i got a tad irritated with his singing at one point) and meaningful sermon. Love is not love until one sacrifices something. Love is painful, it's not easy, but IT IS WORTH IT. Jesus is worth my love and sacrifices because HE IS WORTH IT. He as God, creator of heaven, earth, and everything there is, humbled Himself to come to earth to suffer just to save unworthy, sinful people like you and me. the very least i can do is to Love Him back.
now i'm at home eating the leftovers from amanda's birthday last night. i dun usually eat leftovers, but this is an exception cause it is so damn good. the caterers, Fostre, are pretty good.
ok, time to do my term paper(s), before going out to get a second hand ultegra rear d and watch movie with the team later!
my intial intention was to do 2 loops coastal followed by 2 loops of run round simei, which works out to be about 80km bike and 7 plus km run, before going off to expo for Good Friday service. but halfway throught the first loop i was mentally defeated, so i told myself i will just do one and a half as a compensation.
was quite pleased as my bike had really leveled up since aviva, i found myself maintaining a comfortable 34-35km/h throughout. on the return stretch along the airport, i was doing a comfortable 38km/h with a bit of tailwind. this dude was drafting me so i tried to drop him by pedaling harder, but he held on. so with a few km left to go, i went up a higher gear and kept up my cadence. result was that i rocketed off at 45km/h and left the dude waaaaay behind. felt really good with the acceleration.
went for the half loop and alternated drafting with a road cyclist, doing a comfortable 33-34km/h. left him when he continued on the loop and i u-turned for my last stretch, did a nice 38km/h the whole stretch, overtaking an Orbea Ora in the process (potential future bike)
went home and realised i didnt have as much time as i like so i did a quick T2 and went for one round around simei, which works out to be about 3.5km plus. once i got my rythmn going i didnt feel like stopping though, hahaha...
washed up and changed and went for Good Friday service, which i managed to go through without sleeping. the speaker was Dr. Albert Ting from a Baptist church, and he delivered a pretty entertaining (though i got a tad irritated with his singing at one point) and meaningful sermon. Love is not love until one sacrifices something. Love is painful, it's not easy, but IT IS WORTH IT. Jesus is worth my love and sacrifices because HE IS WORTH IT. He as God, creator of heaven, earth, and everything there is, humbled Himself to come to earth to suffer just to save unworthy, sinful people like you and me. the very least i can do is to Love Him back.
now i'm at home eating the leftovers from amanda's birthday last night. i dun usually eat leftovers, but this is an exception cause it is so damn good. the caterers, Fostre, are pretty good.
ok, time to do my term paper(s), before going out to get a second hand ultegra rear d and watch movie with the team later!
Tuesday, April 7, 2009
"to get out of hell, run out of it"
josh's comment reminded me of what i really wanted to blog about (my day) rather than the prev emo post...
woke up at 6 this morning to bike with JJ and nic. we went to mt faber, reverse vigilante, and nus. at mt faber, i just told myself that since i had conquered lake kenyir, i could do any slope in Singapore. reverse vigilante was nice, and at the super steep down slope leading to south buona vista rd, i was gripping the brakes so tight that i was going at a record 8km/h downhill! nus was fun, doing 2 modified loops.
of course, i suffered for all these during lecture, barely staying awake.
at 6 was track training. somehow even after the warm up i didnt feel right. there was a pervailing lethargy that permeated the whole place. i tried my best to ignore it and just do the intervals. 12 x 400m. i managed to average at 1'19" for the 12 sets, making sure i was running my own pace and not giving in to temptation (and potential death) to chase josh, as he was about 2s faster than me. then came the 6 x 200m, which i decided to just stride, cause i could feel the lactate building up in my legs. after 3 sets i stopped, as i could feel the cramps coming in. i decided to just rest.
the calves were being worked by the newtons and my change in running form, from heel striking to mid/fore foot striking. i would admit that i was over-reaching my breaking in of the new shoe and running style, but thats just how i tend to do my trainings. hahahaha.... but overall it felt good, and i was pleased with how i held up the 400m's in my new running form and increased speed. once i get fully accustomed to the changes i will be a just a little closer to the sick monster level. WAHAHAHAHA!
did a bit of light core, then followed by a bit of emo-ing with lala at the track. probably explains why i wrote the prev post. hm....
woke up at 6 this morning to bike with JJ and nic. we went to mt faber, reverse vigilante, and nus. at mt faber, i just told myself that since i had conquered lake kenyir, i could do any slope in Singapore. reverse vigilante was nice, and at the super steep down slope leading to south buona vista rd, i was gripping the brakes so tight that i was going at a record 8km/h downhill! nus was fun, doing 2 modified loops.
of course, i suffered for all these during lecture, barely staying awake.
at 6 was track training. somehow even after the warm up i didnt feel right. there was a pervailing lethargy that permeated the whole place. i tried my best to ignore it and just do the intervals. 12 x 400m. i managed to average at 1'19" for the 12 sets, making sure i was running my own pace and not giving in to temptation (and potential death) to chase josh, as he was about 2s faster than me. then came the 6 x 200m, which i decided to just stride, cause i could feel the lactate building up in my legs. after 3 sets i stopped, as i could feel the cramps coming in. i decided to just rest.
the calves were being worked by the newtons and my change in running form, from heel striking to mid/fore foot striking. i would admit that i was over-reaching my breaking in of the new shoe and running style, but thats just how i tend to do my trainings. hahahaha.... but overall it felt good, and i was pleased with how i held up the 400m's in my new running form and increased speed. once i get fully accustomed to the changes i will be a just a little closer to the sick monster level. WAHAHAHAHA!
did a bit of light core, then followed by a bit of emo-ing with lala at the track. probably explains why i wrote the prev post. hm....
eeemooo - a sneak peek into my private life
i've never had a really proper official relationship in my life. not that i have been a flirt or anything. it's just that somehow i end up in relationships that are more complicated than they should be. i always did things one at a time. i am not as "pro" as to juggle multiple relationships at one go.
the first time, i was a rebound for someone.
second time she and i both expressed interest, but we didnt make it official because she didnt want to. it then ended cause she didnt want to commit. i respect that and it ended.
third was someone that led me on and then pulled the carpet out from beneath me by getting together with someone else. maybe i misunderstood the signals, cant really blame her.
fourth was a long affair. we both expressed interest again but she wasnt ready, so i waited. this became a two year long wait until i finally was convinced that it was better we became friends. i matured alot because of this.
fifth was like a match. burned out fast. i made a mistake on this one, by not listening to God's voice. a relief i didnt take it any further than i should not have.
sixth (and the latest) was bit confusing on my side. i committed so much into it, half knowing that it was a lost cause, a one sided thing. still i gave what i could, till when the realization struck me in the face in the end, i ran away, as far and as fast as i could.
curious thing is that i always make it a point to be back friends with all of them. to me, these ladies were all too good a friend for me to lose totally. i dun like to burn my bridges.
and now, it's been some time since i have felt for someone the way i do now, but i shall not rush it. as reinaldo colucci puts it (why am i quoting a pro triathlete on this), i shall "wait wait wait".
anything i will commit into now is for the long term.
the first time, i was a rebound for someone.
second time she and i both expressed interest, but we didnt make it official because she didnt want to. it then ended cause she didnt want to commit. i respect that and it ended.
third was someone that led me on and then pulled the carpet out from beneath me by getting together with someone else. maybe i misunderstood the signals, cant really blame her.
fourth was a long affair. we both expressed interest again but she wasnt ready, so i waited. this became a two year long wait until i finally was convinced that it was better we became friends. i matured alot because of this.
fifth was like a match. burned out fast. i made a mistake on this one, by not listening to God's voice. a relief i didnt take it any further than i should not have.
sixth (and the latest) was bit confusing on my side. i committed so much into it, half knowing that it was a lost cause, a one sided thing. still i gave what i could, till when the realization struck me in the face in the end, i ran away, as far and as fast as i could.
curious thing is that i always make it a point to be back friends with all of them. to me, these ladies were all too good a friend for me to lose totally. i dun like to burn my bridges.
and now, it's been some time since i have felt for someone the way i do now, but i shall not rush it. as reinaldo colucci puts it (why am i quoting a pro triathlete on this), i shall "wait wait wait".
anything i will commit into now is for the long term.
Monday, April 6, 2009
mirama jap buffet
i do not want to see any more of these for the next month.
my stomach is currently lined with wasabi, sashimi, hand rolls, and ice cream.
i think im gonna be sick.
but hanging out with the rest of tri 21 tonight was very fun. lots of jacking, joking and laughs.
Sunday, April 5, 2009
what a week
monday: bi swim training
tuesday: bi track training
wednesday: bi swim training
thursday: 20 min recovery run
friday: 37km bike, 8km run, 38km bike (can't feel my legs after that)
saturday: 500m recovery swim
sunday: total mileage 70km. consisting of riding to carpark E2, one loop fast coastal, and then to church and back home.
today's AGM in church was quite dramatic. some things were necessary, some things not. we'll have to see how God pans out the next few months
tuesday: bi track training
wednesday: bi swim training
thursday: 20 min recovery run
friday: 37km bike, 8km run, 38km bike (can't feel my legs after that)
saturday: 500m recovery swim
sunday: total mileage 70km. consisting of riding to carpark E2, one loop fast coastal, and then to church and back home.
today's AGM in church was quite dramatic. some things were necessary, some things not. we'll have to see how God pans out the next few months
Saturday, April 4, 2009
reverse duathlon. bike run bike
went home in the morning today, then got my cleats replaced at boon's...
cycled to sch for run training. 37km bike ride followed by 8km run (during which my calves felt like dying) then rode back home to take my total bike mileage today to 75km.
gd day.
my new weapon of choice. the Newtion Motion Stability Trainer.
calf killer, but makes me go faster.
cycled to sch for run training. 37km bike ride followed by 8km run (during which my calves felt like dying) then rode back home to take my total bike mileage today to 75km.
gd day.
my new weapon of choice. the Newtion Motion Stability Trainer.
calf killer, but makes me go faster.
Thursday, April 2, 2009
Lake Kenyir Tri
my first Tri outside Singapore!!! my first OD dist tri as well (1.5km swim, 40km bike, 10km run).
the trip started from TH in school, where we took 2 vans to johore (getting lost in malaysian custom for almost an hour in the process) and then got on a bus which brought us up to terengganu, where lake kenyir was.
jason's face when he realised that the bus ride up was 8 hrs and not the 2 hrs he thought it was
so nice!
the toughest triathlon in malaysia!!!!!!!!!!!!
lets go!
no one looks good coming out of the water after 1.5k swim
worse bike course EVER. but i survived =D
making a run for it
for once i get to finish with the girls =p
so proud of her! first OD! coming in 7th!
we had a GREAT time (not in picture: norman our very helpful photographer)
our staple in malaysia. nasi goreng pattaya!
the trip started from TH in school, where we took 2 vans to johore (getting lost in malaysian custom for almost an hour in the process) and then got on a bus which brought us up to terengganu, where lake kenyir was.
jason's face when he realised that the bus ride up was 8 hrs and not the 2 hrs he thought it was
so nice!
the toughest triathlon in malaysia!!!!!!!!!!!!
lets go!
no one looks good coming out of the water after 1.5k swim
worse bike course EVER. but i survived =D
making a run for it
for once i get to finish with the girls =p
so proud of her! first OD! coming in 7th!
we had a GREAT time (not in picture: norman our very helpful photographer)
our staple in malaysia. nasi goreng pattaya!
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