Run - 13km Labrador park- southern ridge park

News of the new southern ridge park with the 2 bridges linking them , makes it a must to go down and check it out !

So on sunday the day after the launch went down with my friend for a jog dump our bags at bukit merah . A short warm up and off we go ! first stop is labrador park , yes this is my first time to labrador park . And it is really interesting with all the mockup arti canon and machine gun bunkers. not to mention light house and the fame dragon tooth gate that use to be found there.
Next we head down to alexandra road for the start of the route up telok blangah hill.

Metal grilled bridged path brings us up to the hill but rather slippery if after rain. So we were cautious on the ascend, crowds of walkers and photographers swamp the path. Was nice to be close to nature and at times i stop my ipod to listen to the nature sound.
The wave bridge connecting telok blangah hill and mount faber hill is the most inspiring one not just the length or height but the design. The interior of the bridge is equally beautiful.. seamless smooth curves and not a single sharp edge insight. Seems like its worth a place in MoMa musuem of design.

Forgot to mention about the view, Simply stunning! you can see the CBD from here.
From mount faber we make the journey down along the way we saw some cyclist from the national team? Cause their shirt has singapore printed over them. After the run we headed down to safra club for some 20 laps at the pool thats where we saw DO , ultra and Anthony doing their warmdown after a run to marina.

My first NUS Biathlon 2008

My first biathlon and well not that bad since i am doing the sprint. water currents was strong and sea bug were more then sentosa lagoon which we train. (next time train at east coast haha). Seems to be swimming into the float line , not to mention drinking a few gulps of seawater due to the choppy water. Turn point at the bouy is chaos almost cannot swim.



Transition i was doing it slowly.. so slow roonz, sassyrunner shouted at me . oh well run part at the beginning , i was rather slow abit hard to breath. but towards the second half of the 5km , regained my composure and made a good dash to the end point. I think the timing was about 43mins. Not so sure as i did not timed it but just refer from the board.

Fartlek - yishun pond 3.65km

Did about 5 fartlek around the pond today. Quite possible my fastest around this route.
A day before i did 15 laps on the pool at suntec. Lets see if the weather holds out for an LSD this week .. finger cross

Distance : 3.65km
Timing : 17mins 25sec
Pace : 4.46min/km

Swim - 30laps

Meet up with cfred for a swim yesterday at the jalan besar pool near lavender. Decided its time to give a non-stop 30laps swim a shot.

Not to speedup did a rather slow 1.5mins per lap. Managed to complete the swim in about 45mins. At the end of the swim I felt a sense of accomplishment.

Well guess I will slack till thurs...

In another news , i went for a 14 days free trial at True fitness as usual i had to go thru a barrage of sales talk and a interesting test of my body fat and muscle measurement using some sort of electrical current passing thru my body.

I was in the normal range and he even ask if i got 6 packs..

Swim - 24 laps

Been sick for a couple of days , mileage for running has drop. Weekend swim was also postponed. Until today. Had a couple of laps on the pool today in the afternoon , feeling breathless with each laps. Oh time to plan my run for this sunday and my trip to london / paris

Dark pool

Made a trip to safra pool lastnight. Surprise to see that monday evening there's a scuba diving course going on. Half the pool was cordon off. And the rest of the half were cramp with swimmers. Arghh mental note ..try not to swim on monday in future.

jumping into the pool I also happen to notice that the pool lights on the left side was not working.. As if visiblity was not good enough with my darken googles.. Had a couple of near collision in the pool. Someone has to informed them abt the pool lights... Maybe it will be fixed next week. Let's hope..

20+ frontcrawl laps completed
2 laps breaststroke

Swim - TI drills - 20laps

Finally got my butt out of the house and had a swim with Stazla and Dap. Well along the way to the pool bump into Roonz (marathoner wanna be..hmm looks like should be triathlete wanna be ) she was returning back from WHR run and swim at the SSC pool. Oh well she says its cheaper at SSC which i kinda agree.

At the pool we did about 20 over laps.. and another first i managed to swim none stop on freestyle for 4 laps. horay! .. now the pieces are in place for my biathlon .. The rest of them also tried the TI drills from the video and we take turn commenting on each other. On our way back we bump into Andy and SV , and had some catching up at the coffeeshop. Talking about work and stuff..

Run - Sembawang -yishun 8.67km

These days i swim about twice a week rather then just once. Hoping with extra mileage i can swim more effortlessly. Recently i acquired the TI swimming video and tried out couple of drills ..

Sat - about 20 laps (at suntec pool with mich, spotted divey learning there)
Sun - about 10 laps ( extra duty of teaching dap's brother and gf, delighted that i corrected his ankle movement )

As for monday did the standard sembawang route. But along the way my nike plus did not connect with the sensor. I was force to switch to manual timing. Looks like gotta send it for repair.
















Distance : 8.67km
Timing : 46mins 58sec
Pace : 5.19min/km

Run - marina south 10km

its been sometime since i blog , well cause
1. been slacking
2. been lazy
3. been busy

So the real reason is all of the above.
With my new revamp portal up i am finally able to breath again. Incase you don't already know yet it's www.salsasingapore.sg . Not to mention a few projects to do. Plus i am planning a trip to london this july.

But still manage to squeeze in for swim on last friday and sat . Plus i also took sometime and signed up for a run.. the passion run happening this july 8th - my first for this year.

Anyway back to my run
Today went down to adirun for a run with the guys. Seems like the crowd is slightly larger then lastweek with cfred , fahmy and michiko. We decided to do the marina south route.

On the way to the warmup area . We notice it has been seal up for construction of the new millennium bridge. So no choice have to go next to the sheares bridge for short warmup. point to note "lotsa moquito must avoid there in future".

We started the run at about 7.07pm and towards the shenton way and then tanjong pagar before turning into the marina south. Did a u turn around the pier and guess who we bump into choon wei. Yup so we chatted along with him on the way out , thats the part when the speed went up to maybe 4 + min/km pace. At that point i almost can't keepup. Notice there is a new road from marina south just open recently so i nudge the rest to give it a shot. Seems like it leads out to NTUC building and cut about 1 over km distance .

In total the run was slow in the beginning, fastest in the middle and fast in the end..

Weekend : Swim 1km

Suppose to get a few other down for practice unfortunately Sat is still a working day for them. End up just me and stazla went to the pool. Thanks to SV who pass the safra card to Stazla , she was able to go in free too. The usual kicking practicing and well some laps for her. managed to correct minor problem with her breaststroke, which should make her glide more. As for me just 20 laps of the pool.

Run/swim : Yishun dam /safra

Yet again i mixed running and swimming in a one day training. Dump my stuff at safra before i kick off with a 7km run towards the yishun dam. Rain cloud was sighted but still braving a pending rain i carried on with the run. Fortunately it did not rain which was rather rare.

Swim was a mix of frontcrawl and breaststroke. But making better progress with my frontcrawl these days can do at least a couple of sets and not feeling so breathless.

Distance : 6.99km
Timing : 36mins 38sec
Pace : 5.14min/km

Swim interval - clementi pool

The Apprentice becomes the teacher ... Well not quite yet for young padiwan roonz, but one day she will. Was at the clementi pool lastnight with tiwazz and roonz. i decided to do about 10 sets of 100m swim. And Tiwazz was kind enough to lend his time to run thru frontcrawl with roonz. At some point i would stop and observe the teaching from the jedi master, it can be quite amusing.

Oh well, After the swim we made a unanimous decision of going to botak jones for makan. On the way there, lo and behold we bumped into bug . He was having a shopping session with the mrs, Had alittle chat with him.

So what were the damaged done?

Run/Swim : Suntec - Kallang - Tanjong rhu 8.9km

Was way too tired to pen my log lately. Heres a brief breakdown last week.. thurs and friday i went for swim did about 10 laps each at safra and bishan pool. lesson learnt is try not to go to a public pool on weekend cause it will be pack with kids at swim classes.

As for my run tried to squeeze in a run on sunday evening with mich. She brought me to run at new route fahmy did last week, which goes to tanjong rhu area. Which was refreshing for a change. Mostly flat route crossing over about 3 bridges. Some greenery along tanjong rhu stretch but construction and roadworks marred some of the route. Was surprise the road work along the nicoll highway has been completed.

After the run carried on for a 500m swim at the pool before headin down for makan at the foodcourt. exhaustion took over me when travelling home.. wish i could just dose off standing in the train haha..
























Distance : 8.9km
Timing : 48mins 18sec
Pace : 5.24min/km

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!

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.

Swim lesson 6

Another Swim Lesson at SMU pool or is it CCAB pool?
Me and june was the first to arrive at 7.15pm. Before long stazla and jamesoh joined in. Seems like they are caught up by work.

This time more practice then drill doing catchup. Still our weakness seems to be the breathing portion. Our heads seems to jerk up all the time. Disrupting the flow of the swim.

Anyway after swim me, june and jamesoh head to fong seng for the famous nasi lemak. Hmm that stretch of shop house has transformed to quite a 'holland v' look alike area. lotsa eatery has popped up.. hongkong diner, prata shop, wine shop, 7 eleven, computer games rental shop..etc

Different types of pain

Yes as always monday night is a suffering session for my thighs as i have my usual dose of kicking in the pool during lesson. But some how i managed to relax my arm during the swim , but somehow my legs keep sinking. Alex suggested i tighten up my butt muscle and keep my legs close together. James turned up finally and boy he has alot of practice to catchup on. Fever seems to be the in thing these days, june is down because of the fever so did not turn up for the lesson too.

In another news , running friend renoh just dislocated his arm so hes having a 1 week long holiday.. opps i mean MC. Go ahead visit him or drop by his blog to send him your get well soon comments. We wanted to visit him lastnight but our lesson ended late, so we (fennel , stazla) gave him a call instead

Weekend : Swim Practice / BG run - 15.5km

SUNDAY -
Once again its the monthly BG (botanical garden) Run, Somehow this run shouldn't be called BG. Essentially the route did not enter botanical garden at all haha. Droved down with run3 to old SMU. I guess we were the lastest to arrived. Some new faces from sgrunners Asturias, Eugene_Ng8, Petia, Yakman. Also present was tiwazz , charlotte, astrogal, terrence.



The route runs from old SMU - Bukit Timah Road - Ngee Ann Poly - Clementi Road - Ulu Pandan Canal - Buona Vista MRT Station - Holland Village - Holland Road - Botanic Gardens Minden Gate - Cluny Road - and back to old SMU. Tiwazz , astrogal and petia did a shorter 5km route.






















Washed up at old smu before heading across the road for prata. Roonz and Alec joined in for the lunch also.

Distance : 15.5km
Timing : 1hr 45mins
Pace : 6.46min/km
Shoe : nimbus

Saturday -
Supposed to meet up with the gang for swim practice. In the end just me and june end up at the pool. Did some drills and i managed to correct her breaststroke, also ested out the new kickboard i bought.

Will be leaving for HK next week so i guess no update till end of the week. Cheers

Activities of tues /weds of the year 2007

Tues was my first swim of the year. Headed down to Safra yishun around 7 in the evening. But soon i notice the cloud has turned dark. Thinking i might be able to squeeze in 20 laps even thou it started drizzled. When i was in my 14 laps , thunder was spotted and lifeguard blew the whistle on me








Weds, First run of the year with adirun group. Fahmy was having his cough for the past 2 weeks so he skipped this run. This run saw about 15 people turned up. Fennel, george, freddy, stazla , new comer lionel and his friend , LCPsimon and sister, babumouse , superboy etc turned up. As per yesterday the sky turned gloomy and we put the run into a vote. The decision was to go ahead with the run, and should it rain we will return back to the store.














The plan was simple a short 6km up the esplanade and kallang river , and then back. I volunteered to be the last man and superboy will be leading the run. Lionel and friend was the last in the group so i tag along with them, chatting along . Topics ranging from types of running, to intervals and even races coming up overseas. At least the run wasn't that boring.

After which we gathered for a warm up which was abruptly hindered by the rain. We dashed back to the store for the bananas and isotonic drinks. At this point in time i also signed up with fennel , lcpsimon, stazla, jamesoh for swimming lesson! Yup will be conducted at the old SMU every monday. This will be one of my resolution this year to learn freestyle and to better my strokes.

After shower, we had dinner at the foodcourt before each going their separate way home.

Distance : 6.4km
Timing : 44mins
Pace : 6.52min/km
Shoe : waverider 9