Still miss you lots
Wednesday, August 01, 2012
Sunday, July 29, 2012
Wednesday, July 18, 2012
Almost there
It's week 36.
We are almost there!
Almost everything has been prepared to welcome the arrival of Ryan.
I just have to clean up the home again this weekend to make sure that boy boy gets a dust-free environment.
Gotta start spending more time reading up baby care rather than work related stuff.
I know it's bad timing to still be traveling for biz now, but I just have to get this trip done to avoid any later complications at work, especially since I had been hands off since May.
If I clock 4 consecutive months away from biz, it speaks bad no matter what the reason is.
Have to go for IPPT again next week.
Not sure if I can claim the $400 incentive once again.
Chin ups should be ok since I can consistently clock 8x minimum.
Always have this feeling of not spending enough time on speed training. The only good thing is that I'm getting an extra 15s for reaching CAT Y1.
Probably will clock a speed workout sometime early next week and book an ippt session in late week
Friday, July 13, 2012
31.5km run
Been too busy these few days to write down a review for this race done on last Sunday.
It was pretty interesting as I managed to figure out some new stuff.
Official results from the TriFactor page states that I have completed the 31.5km run in exactly 3 hours, so that works out to be about 10.5km/h pace on average. Not too shabby considering the minimal amount of long D training that I had put in over the last couple of months, just 3 x ~12km runs on 3 weekends, and I was targeting an optimistic timing of 3.15hr at my current fitness level. 3hr flat just surprised me.
Key difference in this race was the rain and the strict discipline on following through on a high cadence short stride combination.
Had tried the high cadence short stride combi in training a few times and ended up making my heart rate ramp up much faster than my traditional low cadence long stride combi.
However the books and techniques that I had read up states that long strides will cause a braking effect and will waste more energy and place unnecessary stress on the knees.
Given the non-optimal fitness condition with a bad left knee, and the tested and proven heavy taxation on the body from the low long combi, it was perhaps a stroke of genius or act of desperation that I did the unconventional by trying a new technique during a race.
Somehow I had managed to pull this high short combi off (the rain has definitely helped), and maintained it for the full 31.5km without any real stops (excluding short drink breaks) and kept the heart rate consistent at 162~168 bpm for about 80% of the run.
This is in my zone 3, also my lactate threshold grey zone (since I have never managed to clearly define my Max HR to get a clear set of numbers), so technically speaking I could continue running at the same pace for the full 42.195km with enough LSD endurance training.
However, I could feel that I was starting to tire towards the end of the run (also incidentally my traditional break down point at 3hr), so this means that I will need more LSD endurance training to make this pace last through the final 10.5km.
My rough estimate is that if I could put in more training for the high short combi, achieving another sub 4.30 for my final SC 42k will not be a far fetched target.
With another ~4 months to SCMS, time is on my side now to make a difference.
Hope I can make my 10th anniversary run a good one.
It was pretty interesting as I managed to figure out some new stuff.
Official results from the TriFactor page states that I have completed the 31.5km run in exactly 3 hours, so that works out to be about 10.5km/h pace on average. Not too shabby considering the minimal amount of long D training that I had put in over the last couple of months, just 3 x ~12km runs on 3 weekends, and I was targeting an optimistic timing of 3.15hr at my current fitness level. 3hr flat just surprised me.
Key difference in this race was the rain and the strict discipline on following through on a high cadence short stride combination.
Had tried the high cadence short stride combi in training a few times and ended up making my heart rate ramp up much faster than my traditional low cadence long stride combi.
However the books and techniques that I had read up states that long strides will cause a braking effect and will waste more energy and place unnecessary stress on the knees.
Given the non-optimal fitness condition with a bad left knee, and the tested and proven heavy taxation on the body from the low long combi, it was perhaps a stroke of genius or act of desperation that I did the unconventional by trying a new technique during a race.
Somehow I had managed to pull this high short combi off (the rain has definitely helped), and maintained it for the full 31.5km without any real stops (excluding short drink breaks) and kept the heart rate consistent at 162~168 bpm for about 80% of the run.
This is in my zone 3, also my lactate threshold grey zone (since I have never managed to clearly define my Max HR to get a clear set of numbers), so technically speaking I could continue running at the same pace for the full 42.195km with enough LSD endurance training.
However, I could feel that I was starting to tire towards the end of the run (also incidentally my traditional break down point at 3hr), so this means that I will need more LSD endurance training to make this pace last through the final 10.5km.
My rough estimate is that if I could put in more training for the high short combi, achieving another sub 4.30 for my final SC 42k will not be a far fetched target.
With another ~4 months to SCMS, time is on my side now to make a difference.
Hope I can make my 10th anniversary run a good one.
Wednesday, June 20, 2012
Time really flies
A quick glance at my last entry and it is about my Tri early in the year.
In the blink of an eye, we are now heading into the end of June.
Till now, this year has been pretty eventful, or rather full of events for me.
SPORTS
Almost having a race every month, but ain't really performing as I'm not training properly.
Part lazy, part due to knee issues.
Perhaps I had been doing heel strikes unknowingly for a long time, and am now due to take up new running methods as recommended by Colin
TRAVEL
Did a trip to Beijing together with YQ, JS, HQ and HS.
Pretty fun and funny, but I ain't expecting to make any return trips to Beijing in the foreseeable future.
Scaled the Great Wall and visited the Forbidden Palace.
Tasted 2 different styles of Peking Duck and tried their Mala Hotpot.
Pretty much done a lot of stuff and ticked a few items off my bucket list.
Did a quick trip to BKK 2 weeks ago with Dear. Finally experienced the feel of being a tourist in BKK, but being too familiar still doesn't help... hahahaha
COMING UP
July: 3/4 marathon with SingTel Tri Factor series.
I'm srsly going to suck at this one. 3 more weeks to the race and I have only clocked like 10km at most.
Need to buck up!
August:
Very important Life changing moment !!! Welcoming of Ryan Wang!!!
Full D Tri with SingTel Tri Factor
September:
Contemplating when to join a Long D Tri with Roy at Desaru. This is going to kill if I'm going.
Super hot weather and hilly terrain will make this minimum 6 hour race unbearable..
December:
StanChart 42km again! This will be my 10th anniversary, and probably my last shot at 42k SCSM.
Side notes:
On my last trip to BKK, a Chinese physician mentioned that I have some liver problems, which is no good for people of my age. Think I better book a health screening fast...
In the blink of an eye, we are now heading into the end of June.
Till now, this year has been pretty eventful, or rather full of events for me.
SPORTS
Almost having a race every month, but ain't really performing as I'm not training properly.
Part lazy, part due to knee issues.
Perhaps I had been doing heel strikes unknowingly for a long time, and am now due to take up new running methods as recommended by Colin
TRAVEL
Did a trip to Beijing together with YQ, JS, HQ and HS.
Pretty fun and funny, but I ain't expecting to make any return trips to Beijing in the foreseeable future.
Scaled the Great Wall and visited the Forbidden Palace.
Tasted 2 different styles of Peking Duck and tried their Mala Hotpot.
Pretty much done a lot of stuff and ticked a few items off my bucket list.
Did a quick trip to BKK 2 weeks ago with Dear. Finally experienced the feel of being a tourist in BKK, but being too familiar still doesn't help... hahahaha
COMING UP
July: 3/4 marathon with SingTel Tri Factor series.
I'm srsly going to suck at this one. 3 more weeks to the race and I have only clocked like 10km at most.
Need to buck up!
August:
Very important Life changing moment !!! Welcoming of Ryan Wang!!!
Full D Tri with SingTel Tri Factor
September:
Contemplating when to join a Long D Tri with Roy at Desaru. This is going to kill if I'm going.
Super hot weather and hilly terrain will make this minimum 6 hour race unbearable..
December:
StanChart 42km again! This will be my 10th anniversary, and probably my last shot at 42k SCSM.
Side notes:
On my last trip to BKK, a Chinese physician mentioned that I have some liver problems, which is no good for people of my age. Think I better book a health screening fast...
Sunday, February 05, 2012
My 2nd Sprint Tri
It was a last minute decision to join today's Sprint Tri by TriFam.
Only saw the article on Straits Times on Tuesday and immediately registered the next day, which was the closing.
It was a good warm up to start the Tri Season.
$30 for a no frills, simple and well organized race, was definitely worth it.
Did a lot faster relative to my 1st Sprint in Port Dickson.
I remember clocking about 1:44 then, but it was a totally different terrain and killer for the bike leg.
1:22 is a fairly good result, which surprised myself as well.
Take away for today's race:
1) Swim: Remember to wet the goggles before the swim. Fogged up halfway through and I couldn't make out where's the end point for the swim
2) Bike: more training to increase target speed to 32km/h for fast flat roads. Current 30km/h is not fast enough and I keep getting overtaken.
3) Running: Pretty decent performance towards the end to hit 5:10 min/km pace when I'm really flat, but still took a bit too long to adjust after T2. More brick training to required.
4) Failed to get the heart rate monitor to work in seawater. Double check if it is supposed to work in the sea.
5) Unable to check if GPS sensor was connected to the watch while riding which caused me to lose some data. Figure out if it is possible to safely bring the GPS from the swim.
Only saw the article on Straits Times on Tuesday and immediately registered the next day, which was the closing.
It was a good warm up to start the Tri Season.
$30 for a no frills, simple and well organized race, was definitely worth it.
Did a lot faster relative to my 1st Sprint in Port Dickson.
I remember clocking about 1:44 then, but it was a totally different terrain and killer for the bike leg.
1:22 is a fairly good result, which surprised myself as well.
Take away for today's race:
1) Swim: Remember to wet the goggles before the swim. Fogged up halfway through and I couldn't make out where's the end point for the swim
2) Bike: more training to increase target speed to 32km/h for fast flat roads. Current 30km/h is not fast enough and I keep getting overtaken.
3) Running: Pretty decent performance towards the end to hit 5:10 min/km pace when I'm really flat, but still took a bit too long to adjust after T2. More brick training to required.
4) Failed to get the heart rate monitor to work in seawater. Double check if it is supposed to work in the sea.
5) Unable to check if GPS sensor was connected to the watch while riding which caused me to lose some data. Figure out if it is possible to safely bring the GPS from the swim.
Saturday, December 31, 2011
2011 summary
It's the last day of 2011, and boy, it was really an eventful year.
Wedding in March
Moved into my own place
Honeymoon in Australia
Mancation in Cambodia
Did my first triathlon
Revisiting Taiwan
Spent good quality time with bro in US
Completed my 9th SC marathon
There are still some stuff that i wanted to do but procrastination took over the wheel.
2012 will be another year of big changes again.
30 years old. 而立之年
Can safely say that my career is quite smooth sailing now after much upheaval and pain in the past.
It's high time that I should seriously start planning and take action on starting my own biz.
Can't be working as an employee forever. It's just too risky to put all eggs in one basket, or rather get all income from one source only.
There were a few sound ideas worth exploring further.
The urge and desire to do something of my own is just getting stronger.
The familiar old feeling of jumping out of bed from sleep when I get a good idea is getting more frequent.
My singular goal for 2012:
Start my own biz
Just like 五月天 new song's title:
有些事现在不做以后一辈子都不会做
Will put in writing my side goals for 2012 over the next few days
Wedding in March
Moved into my own place
Honeymoon in Australia
Mancation in Cambodia
Did my first triathlon
Revisiting Taiwan
Spent good quality time with bro in US
Completed my 9th SC marathon
There are still some stuff that i wanted to do but procrastination took over the wheel.
2012 will be another year of big changes again.
30 years old. 而立之年
Can safely say that my career is quite smooth sailing now after much upheaval and pain in the past.
It's high time that I should seriously start planning and take action on starting my own biz.
Can't be working as an employee forever. It's just too risky to put all eggs in one basket, or rather get all income from one source only.
There were a few sound ideas worth exploring further.
The urge and desire to do something of my own is just getting stronger.
The familiar old feeling of jumping out of bed from sleep when I get a good idea is getting more frequent.
My singular goal for 2012:
Start my own biz
Just like 五月天 new song's title:
有些事现在不做以后一辈子都不会做
Will put in writing my side goals for 2012 over the next few days
Tuesday, December 14, 2010
200th post??
Just realised that this is the 200th post since I started this blog back in 2004, when the main gripe was on the Indian lab project mate from hell.
Time really flies.
It seems only like yesterday that I was still mugging at canteen B, and today I had just visited my new home for the first time.
Lots of work and stuff to be done.
Feng shui master went through the layout, and ID came in after that.
Lots of accommodations to be done on both Feng Shui and design, but ultimately everyone's objective is to have a better future.
Wedding preparations are also rumbling along too. Went to Malacca over the weekend, and bought everything that we need for the Guo Da Li and Actual Day rituals. Will be going for the photo shoot album selection this Sat.
Busy busy busy
Time really flies.
It seems only like yesterday that I was still mugging at canteen B, and today I had just visited my new home for the first time.
Lots of work and stuff to be done.
Feng shui master went through the layout, and ID came in after that.
Lots of accommodations to be done on both Feng Shui and design, but ultimately everyone's objective is to have a better future.
Wedding preparations are also rumbling along too. Went to Malacca over the weekend, and bought everything that we need for the Guo Da Li and Actual Day rituals. Will be going for the photo shoot album selection this Sat.
Busy busy busy
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