Monday (8Sep)
1 hour weights session- focus mainly on one-legged exercises, especially the weaker right leg.
Tues (9Sep)
Evening run with iron woman.
Total distance= 10km
Total time: 1:13:52 including 5mins of stretching.
Avg pace= 7:24/km (slow :))
Wed (10Sep)
Spent 30mins on stationary bike- 10mins warm up follow by 2min/3min fast/slow spinning.
Total distance= 13.5km
15mins of weights focused on one-legged exercises.
Thurs (11Sep)
Solo evening run.
Total distance= 14km
Total time= 1:38:39 including 5mins of stretching
Average pace= 7:04/km
Horray!! I will be off to Bali tomorrow and back on next Monday!!
^..^ ^..^
星期四, 九月 11
星期三, 九月 10
Stranded!!!
Guess where am I??
I am sitting on the floor in one of my office's lift, waiting for help.
I am trapped in a lift!!!!
How suay can it be?
First time in my life so I better enjoy the experience : ))
I am sitting on the floor in one of my office's lift, waiting for help.
I am trapped in a lift!!!!
How suay can it be?
First time in my life so I better enjoy the experience : ))
my indian knight in shining armour to my rescue
星期日, 九月 7
Training this week
Mon-Fri. Nil.
Sat 6 Sep
As usual, swimming lesson. After spending a good half hour in the shallower training pool, coach wanted us to move to the deeper competition pool. Big mouth me for asking coach how to tread water.
Coach demonstrated the correct way of treading water. Fu Ren had no problem cos she have already done it before. I was struggling to stay afloat initially but slowly found back what I have learnt during BMT. The ultimate test came when we were asked to tread water for 3 mins (erh...felt more like 5mins to me). Ok, both of us passed.
Sun 7 Sep
Another slow run this morning to make up for the lost trainings the earlier part of the week.
Since the fort run was closed for the aviva 70.3, I started the run from car park f2.
Sight-seeing pace of 7mins/km throughout the 13.07km. Stopped twice to stretch and to watch the aviva 70.3 transition 1. Look at those fancy tri-bike, hope that I can own one : )
Today's run.
Total distance= 13.07km
Total time = 1:37:30 (including 7mins stretching and 5 mins aviva)
Avg pace= 7:27/km
Avg HR= 140 of which 98% was zone 3 and below.
^..^ ^..^
Sat 6 Sep
As usual, swimming lesson. After spending a good half hour in the shallower training pool, coach wanted us to move to the deeper competition pool. Big mouth me for asking coach how to tread water.
Coach demonstrated the correct way of treading water. Fu Ren had no problem cos she have already done it before. I was struggling to stay afloat initially but slowly found back what I have learnt during BMT. The ultimate test came when we were asked to tread water for 3 mins (erh...felt more like 5mins to me). Ok, both of us passed.
Sun 7 Sep
Another slow run this morning to make up for the lost trainings the earlier part of the week.
Since the fort run was closed for the aviva 70.3, I started the run from car park f2.
Sight-seeing pace of 7mins/km throughout the 13.07km. Stopped twice to stretch and to watch the aviva 70.3 transition 1. Look at those fancy tri-bike, hope that I can own one : )
Today's run.
Total distance= 13.07km
Total time = 1:37:30 (including 7mins stretching and 5 mins aviva)
Avg pace= 7:27/km
Avg HR= 140 of which 98% was zone 3 and below.
^..^ ^..^
星期五, 九月 5
A Tiring Week
In HKG airport lounge now.
Can have temporary peace of mind with all the meetings and entertainments finally over.
THis is a tiring week with the commuting between Singapore, HKG and Fuzhou.
Cant wait to get home to see my babies.
And to continue with training too : )
^..^ ^..^
Can have temporary peace of mind with all the meetings and entertainments finally over.
THis is a tiring week with the commuting between Singapore, HKG and Fuzhou.
Cant wait to get home to see my babies.
And to continue with training too : )
^..^ ^..^
星期日, 八月 31
Trainings this week
28Aug
Time: 1:55:42 including 9 mins of stretching and multiple stops at traffic lights.
Tempo Run of 6.5km, excluding warm up of 1.5km.
Targeted pace (also marathon pace)was 6:24 but ended up running up faster than I should @ 6:07.
Avg HR: 162. 73% of the distance was conducted in HR Zone 4.
29Aug
One hr of weights. Has been raining lately so couldnt go for my lunch swims.
30Aug
Fu Ren was not feeling well so I had to attend the swimming lesson alone.
The coach gave me his undivided attention. "Eric, do this!", "Eric, dont do that!", man.. I was totally exhausted after the lesson.
31Aug
Went for a slow run this morning. Started from the Bedok Park connector and towards ECP. Took the underpass at Bayshore and back to Bedok for a total distance of 14.69km.
Time: 1:55:42 including 9 mins of stretching and multiple stops at traffic lights.
Avg pace was 7:53.
Avg HR: 141 of which 67% in HR Zone 3 and the rest below zone 3.
^..^ ^..^
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