yesterday, i was able to go down for swim training due to a change in plans.
sets were a pyramid set. 100, 200, 300, 400, 300, 200, 100. then followed by 8 x 25m sprints. after that, i decided to join the swim team's session. 6 x 200m paddles on 3:30, 400m kicks, 5 x 100m on 1:45, then a relay 50m all out. after all this. i died-ed.
even during dinner at botak jones with some of the team, i was really just drained. when i woke up this morning, OMGDNESS. ache ache ache ache ache.
today i went mad. despite aching legs, tight hamstrings, and a niggling injury in my right quad, i went for a run. a run that started from the NUS track, to s.buona vista rd, vigilante, down whatever road that is all the way to do reverse mt faber, then mt faber, then all the way back to reverse vigilante (pepys rd), back south buona vista, then KE 7 loop and back to the track. i took quite long, almost 2 hours due to the fact that my right quad still cannot take the impact from the downhill running, so i had to walk down slopes in order to run up them. but iw as glad that i could finish my run, even on a bad day.
a quick check on mapmyrun.com shows that i did about 19 plus km. gdness. no wonder i feel so tired. mad. crazy. insane. died-ed.
now not only my back aches, my legs ache too.
sushi tei kicks sakae sushi's ass big time!
shall we allow confusion to continue? and who knows what it'll turn out to be? we can only wait with abated breath and see........ interesting...
Friday, June 19, 2009
Sunday, June 14, 2009
tri-bike, life-saving, garden slug, cosmetics and starbucks
had my second leg of the tri-factor series this morning, the bike!
i didnt manage to get the tapering for it as i would have liked, having overslept on thursday morning and was unable to do my trainer intervals. so i just took it as extra rest.
this morning i had my usual pre-race muesli and cereal breakfast before heading out to ride to the race site. after a 12km warm up, i managed to find the race site (hidden!) and find mok and chit chat with him there while waiting for josh.
when josh arrived, the first thing i heard from him was that he had forgotten to bring my rae pack! AH! hahaha i actually found it farny, and josh was so apologetic... it's ok! we managed to get another race bib and timing chip, no. 101 and change the name to mine.
fast forward to race start. i had earlier told josh that my strategy was to go easy at the start and then hit the harder gears at the end. so when we started at 37km/h, i was a bit taken aback, but we were in the first wave's second chase pack, and the drafting made the going at this speed much easier than expected.
kelvin lie, liau kah han (saw their names on their race tags) and i took turns pulling our pack. and so it went on like this the whole way for 3 loops. josh had earlier told me he'll stick to my tail, so everytime i broke away to pull the pack, i looked back, and true to his word, he was right there behind me all the way =D what a partnership!
on the last lap, i pulled away a bit too early, and the rest caught me again to soon. after the final turn for the last 2km, that was when i just hit my big gears and sprinted my lungs out at 45km/h. i couldnt remember much, cept for the fact that i was just pushing myself to the limit to last the whole final stretch at this pace. i was quite surprised that no one else from the pack caught up with me at all. i was panting my lungs out as i crossed the finish line. i have never hit this kind of exertion on the bike before, but it felt really really good. my trainer intervals had definitely paid off.
josh was right behind me. i finished in 1:37:38, and josh at 1:37:43. well done!!!
after a short quick chat with the rest and some congrats, josh gave me a lift home, so i could rush out for my lifesaving lesson. the test is in 2 weeks, and i needed the training badly.
after the lesson, there was garden slug. it was such a nice place to chill out and have greeaat food. then it was cosmetic shopping (not me!) and then chilling at starbucks. it was a nice way to end off the weekend!
tried to run, but there's a sharp pain in my thigh everytime my right leg lands... jia lat...
food for thought:
1) there is a fine line between being stubborn, patience, and faith
2) God gives us blessings, but whether i am happy with them is up to me.
3) Sufferings draws us apart from the world, and brings me closer to God.
4) Patience is a by-product of tribulation. It is not granted, it is earned.
5) sometimes, could a selfish answer be a good answer?
i didnt manage to get the tapering for it as i would have liked, having overslept on thursday morning and was unable to do my trainer intervals. so i just took it as extra rest.
this morning i had my usual pre-race muesli and cereal breakfast before heading out to ride to the race site. after a 12km warm up, i managed to find the race site (hidden!) and find mok and chit chat with him there while waiting for josh.
when josh arrived, the first thing i heard from him was that he had forgotten to bring my rae pack! AH! hahaha i actually found it farny, and josh was so apologetic... it's ok! we managed to get another race bib and timing chip, no. 101 and change the name to mine.
fast forward to race start. i had earlier told josh that my strategy was to go easy at the start and then hit the harder gears at the end. so when we started at 37km/h, i was a bit taken aback, but we were in the first wave's second chase pack, and the drafting made the going at this speed much easier than expected.
kelvin lie, liau kah han (saw their names on their race tags) and i took turns pulling our pack. and so it went on like this the whole way for 3 loops. josh had earlier told me he'll stick to my tail, so everytime i broke away to pull the pack, i looked back, and true to his word, he was right there behind me all the way =D what a partnership!
on the last lap, i pulled away a bit too early, and the rest caught me again to soon. after the final turn for the last 2km, that was when i just hit my big gears and sprinted my lungs out at 45km/h. i couldnt remember much, cept for the fact that i was just pushing myself to the limit to last the whole final stretch at this pace. i was quite surprised that no one else from the pack caught up with me at all. i was panting my lungs out as i crossed the finish line. i have never hit this kind of exertion on the bike before, but it felt really really good. my trainer intervals had definitely paid off.
josh was right behind me. i finished in 1:37:38, and josh at 1:37:43. well done!!!
after a short quick chat with the rest and some congrats, josh gave me a lift home, so i could rush out for my lifesaving lesson. the test is in 2 weeks, and i needed the training badly.
after the lesson, there was garden slug. it was such a nice place to chill out and have greeaat food. then it was cosmetic shopping (not me!) and then chilling at starbucks. it was a nice way to end off the weekend!
tried to run, but there's a sharp pain in my thigh everytime my right leg lands... jia lat...
food for thought:
1) there is a fine line between being stubborn, patience, and faith
2) God gives us blessings, but whether i am happy with them is up to me.
3) Sufferings draws us apart from the world, and brings me closer to God.
4) Patience is a by-product of tribulation. It is not granted, it is earned.
5) sometimes, could a selfish answer be a good answer?
Saturday, June 13, 2009
sundown results
the finalised results are out... i must say that i was a little disappointed, cause i honestly think i ran much faster than that... the race photos showed me crossing the line at 3:45, but as QR and XP would testify, we really took our own sweet time to walk to the stating line, so how acn the deficit be 1 min plus only?
but o well, at least now i know that i can do this kinda timing very comfortably... =)
Chip Time: 3:44:28 (how can my chip time be longer than my gun time?)
First 10k: 50:40
10 to 20k: 52:34
20 to 30k: 44:55 (speed up!)
30 to 42k: 1:11:47 (so long? i upped the pace here...)
Rank: 9th out of 4638
but o well, at least now i know that i can do this kinda timing very comfortably... =)
Chip Time: 3:44:28 (how can my chip time be longer than my gun time?)
First 10k: 50:40
10 to 20k: 52:34
20 to 30k: 44:55 (speed up!)
30 to 42k: 1:11:47 (so long? i upped the pace here...)
Rank: 9th out of 4638
Thursday, June 11, 2009
"work work" (in warceaft peon tone)
work has been disruptive to training very much. so in order to squeeze in training, im sacrificing sleep. this is not right.
bo bian
but this makes me appreciative of eveything else more. time spent with others. certainly an interesting way to look at things.
ok gotta go zZz. gonna wake in less than 4 hrs to do trainer before heading off to work.
bo bian
but this makes me appreciative of eveything else more. time spent with others. certainly an interesting way to look at things.
ok gotta go zZz. gonna wake in less than 4 hrs to do trainer before heading off to work.
Sunday, June 7, 2009
w/W stands for wonderful weekend
today was ditto as yesterday
did 60km at coastal. dieded as i still felt the aches from yesterday. but i needed to do it cause of tri factor bike next sun. so now i feel im ready. i think.
after that went for lifesaving. i wa so tired i could barely finish 1500. omygdness.
did a bit of mugging for ROR on tues.
then i waited at tamp. but i can say that it was well worth the wait. fun fun fun.
my weekend had one constant, and once again it was not my bike. =D
training for the week:
monday: 70+ pullups
tuesday: gym plus core
wednesday: 10km run in the morning in base
thursday: rest ( i think)
friday: trainer intervals in morning, core plus 2 x 1.5km swim at night
saturday: hillslayer plus the rest of the day on the saddle
sunday: 60km bike, lifesaving sets, 1500 and 2 x 100m sprint (dieded)
did 60km at coastal. dieded as i still felt the aches from yesterday. but i needed to do it cause of tri factor bike next sun. so now i feel im ready. i think.
after that went for lifesaving. i wa so tired i could barely finish 1500. omygdness.
did a bit of mugging for ROR on tues.
then i waited at tamp. but i can say that it was well worth the wait. fun fun fun.
my weekend had one constant, and once again it was not my bike. =D
training for the week:
monday: 70+ pullups
tuesday: gym plus core
wednesday: 10km run in the morning in base
thursday: rest ( i think)
friday: trainer intervals in morning, core plus 2 x 1.5km swim at night
saturday: hillslayer plus the rest of the day on the saddle
sunday: 60km bike, lifesaving sets, 1500 and 2 x 100m sprint (dieded)
Saturday, June 6, 2009
not your average saturday
wake up.
ride. hill slayer = mount faber, reverse mount faber, mount faber. reverse vigilante. science slope, arts slope, pgp slope, TH slope, arts slope x 2.
TH room bidding. D409
sentosa. kofu. ramen. ten cents in ramen. yong tau foo. coconut. fruits. explore. slopes. sentosa cove. expensive cars. yachts. chill. falls.
pukka. lime and ribena and gummi bears and granola. coffee and horlicks. plans for tomorrow.
the best saturday i had for a long time. and there was one constant, and it wasnt my bike.
ride. hill slayer = mount faber, reverse mount faber, mount faber. reverse vigilante. science slope, arts slope, pgp slope, TH slope, arts slope x 2.
TH room bidding. D409
sentosa. kofu. ramen. ten cents in ramen. yong tau foo. coconut. fruits. explore. slopes. sentosa cove. expensive cars. yachts. chill. falls.
pukka. lime and ribena and gummi bears and granola. coffee and horlicks. plans for tomorrow.
the best saturday i had for a long time. and there was one constant, and it wasnt my bike.
Wednesday, June 3, 2009
Tim Hughes - When The Tears Fall
The song, "When The Tears Fall," was birthed out of a hard time I was going through. One evening I sat with my guitar and poured out my heart to God. I found great hope and strength being able to express my pain, and in the midst of the doubt singing, "I will praise You. I will praise You. When the tears fall still I will sing to You." Initially, I thought it wasn't a song that could be sung in a Church context. We don't seem to sing many songs of lament. However, as I read through the Psalms, I discovered many cries of worship that came from a place of brokenness. Life is full of pain and sorrow. Loved ones die, dreams fail, people get hurt – we are left with unanswered questions. That’s the reality of the world we live in. Yet in the midst of the pain, through the tears God is good. He is and always will be worthy of our praise.
"How long, O Lord? Will you forget me forever? How long must I wrestle with my thoughts and every day have sorrow in my heart? But I will trust in your unfailing love; my heart rejoices in your salvation. I will sing to the Lord for he has been good to me." (Psalms 13)
I've had questions, without answers
I've known sorrow, I have known pain
But there's one thing, that I'll cling to
You are faithful, Jesus You're true
When hope is lost, I'll call You Saviour
When pain surrounds, I'll call You healer
When silence falls, You'll be the song within my heart
In the lone hour of my sorrow
Through the darkest night of my soul
You surround me and sustain me
My defender, forevermore
When hope is lost, I'll call You Saviour
When pain surrounds, I'll call You healer
When silence falls, You'll be the song within my heart
I will praise You, I will praise You
When the tears fall, still I will sing to You
I will praise You, Jesus praise You
Through the suffering still I will sing
"How long, O Lord? Will you forget me forever? How long must I wrestle with my thoughts and every day have sorrow in my heart? But I will trust in your unfailing love; my heart rejoices in your salvation. I will sing to the Lord for he has been good to me." (Psalms 13)
I've had questions, without answers
I've known sorrow, I have known pain
But there's one thing, that I'll cling to
You are faithful, Jesus You're true
When hope is lost, I'll call You Saviour
When pain surrounds, I'll call You healer
When silence falls, You'll be the song within my heart
In the lone hour of my sorrow
Through the darkest night of my soul
You surround me and sustain me
My defender, forevermore
When hope is lost, I'll call You Saviour
When pain surrounds, I'll call You healer
When silence falls, You'll be the song within my heart
I will praise You, I will praise You
When the tears fall, still I will sing to You
I will praise You, Jesus praise You
Through the suffering still I will sing
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