Swim interval

Arrive to the pool early so decide to hang out at the tracks. And guess who i saw .. singapore fastest runner vivien tang at the tracks together with a group of runners doing intervals. They were doing 1km interval with 200m of slow pace running. She average about 1:26 per 400m.. dang fast

Jump into the pool later for my first interval training under alex. there was like about 10 of us in the pool occupying over half the pool. 2 groups the faster more advance swimmers and us the slower group. Did about 10 sets of 100m a mix of frontcrawl and breaststroke for me .. not as good as the rest yet. After which 2 sets of legkicking before moving to the small pool for one arm frontcrawl and side swimming drills.

Then had dinner at prata shop as usual with new friends Anna , KC, Randy, Charles and Sgrunner SC5. With so much swimming i need a big meal!

Run - yishun - sembawang

No lesson for me today , so decided to go for a badly needed run. The past few nights have to drinking and makaning like no body business. The weather was hot even at 6pm, feels like i am doing a heat conditioning run. Towards the end of the run i had to stop and go afew times .

Distance : 10.86km
Timing : 58mins 21sec
Pace : 5.22min/km

swim - long or short of it

Went to the pool and tested out swimming freestyles continuously

1st lap no problem...
2nd lap starts to pant..
3rd lap..ermm give me a break..

Oh well now I fear next week interval.. Can I survive ?

Total I did about 5 laps before the rain kicks in .. againz

Run - Yishun stadium - 6km

Today decided to give adirun a miss as I had an event to go to. Unlike my normal run I decided its time to bring my ipod-plus for a calibration at the stadium.

Geared up my stuff . Peering out the window I noticed that the skies seems to break anytime soon. But still I decided to go the run.

well almost the same route to the yishun dam except for a detour to the stadium. Did a set of run and walk, yes my ipod is now calibrated. And back to the road I go. Notice my constant drinking and unhealthy food has really put my running into the drain.. Panting ..

Time to do something about it.

Start point to stadium
Distance 3.66 km
Time : 20 mins 21 sec
Pace : 5.33 min/km
Stadium to end point
Distance 2.27 km
Time : 12mins 39 second
Pace : 5.33 min/km

Swim lesson 9 - graduation?

Graduation from beginner swim session at the CAAB pool lastnight. And will be joining alex interval training classes on tues night.

Oh well tonight session was rather strange cause, regulars like james stazla and fennel all did not turn up due to work, family and run commitment. Instead stazla friend boon hui, ivan and Roonz dropby for a 2 day trial lesson. So only me doing sets after sets of intervals while the rest are doing the usual beginner drills. Pool was rather pack, maybe its due to the heat.. even the antflys are especially alot in swarms they dives into the pool. Quite Disgusting i should say.

Oh well after that headed to makan at the prata shop before taking a cab back.

Mountain climbing weekend

Ermm okay i exaggerated alittle here.. just bukit timah hill well still its quite a challenge this time round. Considered that i have not climb it since 2 years ago . Well took us 1 hr to get up there along the way we met obstacles including new erected fences.. long long flights of stairs.. not to mentions tons of monkeys.. waiting to pounce on unsuspecting humans with food on their hands.

Adirun - esplanade - CBD - Marina south 7km

Tonights run was from esplanade park thru CBD then marina south and over sheares bridge. Quite a scenic route. The turn out was ok with about 5 of us Fahmy, freddy, alvo and babumouse well whats missing were the gals haha. Oh well so its a no hold bared night can go faster lor..

After the run headed to the pool for a couple of relaxing swim with alvo and babu. While meteor watches on.

Distance : 7km
Timing : 39mins 50sec
Pace : 5.41min/km

Swim lesson 8

Swim lesson on monday was well some what different. first time we saw our coach condition . he fell off the bike and broke his shoulder blade ( not sure what bone is that) pitty he said that it will be 6 months later before he could do any sports.

Other than that all of us are making good progress, for me its more of gliding with every stroke.

Run - Sembawang -yishun 8.67km

Distance : 8.67km
Timing : 46mins 12sec
Pace : 5.19min/km

Run - esplanade - kallang park 6.52km

Its been sometime since i updated well not much of running last week. Maybe was feeling a little under the weather. Swam on sunday at suntec and monday at CCAB supposed to be lesson but alex was had an accident and his shoulder was injured. So couldn't make it ( hope he is ok). So just me and stazla there for the frontcrawl practice.

Wed - Adirun















Distance : 6.52km
Timing : 36mins 40sec
Pace : 5.37min/km