We did some drills, kicks, pulls, one-handed pulls, catch-ups. In one of the drills, I suddenly felt a glide! That feeling of moving forward and actually cutting through water while head was turned and breathing. Thus far, I had never been able to glide properly, if at all. That forward motion was quite intriguing!
So for the rest of the class, I just focused on the glide and tried to replicate that feeling. We swam quite a fair bit tonight. Wasn't it Teacher's Day tomorrow? Maybe Coach should take a holiday. Haha.
10x 100m @ 3:00min
2:15/ 2:13/ 2:13/ 2:12/ 2:14/ 2:14/ 2:17/ 2:17/ 2:17/ 2:22
400m easy swim - 9:51min
6x 50m @ 1:45min
1:02/ 1:03/ 1:00/ 1:04/ 1:02/ 1:04
8x 50m @ 1:30min
1:02/ 1:04/ 1:02/ 1:04/ 1:04/ 1:06/ 1:05/ 59sec
Pleased with tonight's gliding and consistency. :) *self pat*
Monday, August 31, 2009
Sunday, August 30, 2009
Another Aborted Long Ride
We attempted another 5am ride today. 6 of us this early morning. Unlike the last ride, I was not very awake yet. Yawn.... I'm not a strong cyclist, and even worse when it is dark or wet. The slow going speed + my orange shades + arm-warmers/ sleeves made it all too conducive to sleep! We managed to hit coastal for a toilet break. Still yawning. Picked up speed at coastal to get some adrenalin pumping and hopefully wake up. A quick pitstop at B1 and off we went towards west coast. Breakfast was my motivation. The ride over the Telok Blangah highway was good, strong tailwinds that pushed us up gentle slopes at 35kmh! Then we passed a TP standing at a side bay with a handheld speed detector. I thought he was taking photos and almost gave him a V-sign! Was he going to scold speeding cyclists?! Haha.
Going down the highway at Clementi Rd, we could see the very dark clouds across the entire horizon in the west. The short distance to West Coast Mac was fraught with very strong crosswinds as the storm was coming in. I had never physically felt such strong sudden sways as today. Literally swerved by the wind, almost felt like I would fly off. Made it to Mac, parked out bikes and ordered food. And the rain came gushing down, relentlessly.
In the end we waited for almost 2.5h before surrending and began to ride back in the drizzle-rain, which kept pouring intermittenly. I hated it. Cold, wet and miserable. And the very slippery downslopes along the way. Argh. Went home directly while the guys continued their ride to Casuarina. Would just have to go and retrieve my car later.
Going down the highway at Clementi Rd, we could see the very dark clouds across the entire horizon in the west. The short distance to West Coast Mac was fraught with very strong crosswinds as the storm was coming in. I had never physically felt such strong sudden sways as today. Literally swerved by the wind, almost felt like I would fly off. Made it to Mac, parked out bikes and ordered food. And the rain came gushing down, relentlessly.
In the end we waited for almost 2.5h before surrending and began to ride back in the drizzle-rain, which kept pouring intermittenly. I hated it. Cold, wet and miserable. And the very slippery downslopes along the way. Argh. Went home directly while the guys continued their ride to Casuarina. Would just have to go and retrieve my car later.
Saturday, August 29, 2009
The Look-see-run-hike Trail Session
Spent an ultra long morning in the trails. Ran with Eddy, HeeShen and Heng and brought them along the route we did last week. Loved skipping around the rocks, so alert, so alive. :)
Alas, it started pouring heavily along Rifle Range road and we were thoroughly drenched. We experimented with a new route towards Bt Timah Nature Reserve. I had only hiked through that trail in the reverse direction many years ago, and was trying to recall the way. It was not a good section for runs though, too many steps and roots. Quite impossible to really run through many of the sections. The rain made it worse. It was more a hike than run.
Wet, squishy and soggy. We turned around back up Rifle Range road and crossed onto the field towards ZhengHua. Met some of our Safra runners - the early & fast group (all sub-4ers!) on their way back. HS and Heng waited while Eddy and I ran all the way to the park and out.
On our way back to MR, we decided to stroll across the TreeTop Walk. Enjoying the cool weather and view. Slight detour in the gameplan, pity I did not have a camera. Ran the last 5km back to MR-carpark with Eddy. It was his first time running in the trail and he had to endure the almost 5hr look-see-hike-run with us. Haha. Total run time 2:50h, not sure about distance, possibly 20plus.
Oh I so love the trails!
Alas, it started pouring heavily along Rifle Range road and we were thoroughly drenched. We experimented with a new route towards Bt Timah Nature Reserve. I had only hiked through that trail in the reverse direction many years ago, and was trying to recall the way. It was not a good section for runs though, too many steps and roots. Quite impossible to really run through many of the sections. The rain made it worse. It was more a hike than run.
Wet, squishy and soggy. We turned around back up Rifle Range road and crossed onto the field towards ZhengHua. Met some of our Safra runners - the early & fast group (all sub-4ers!) on their way back. HS and Heng waited while Eddy and I ran all the way to the park and out.
On our way back to MR, we decided to stroll across the TreeTop Walk. Enjoying the cool weather and view. Slight detour in the gameplan, pity I did not have a camera. Ran the last 5km back to MR-carpark with Eddy. It was his first time running in the trail and he had to endure the almost 5hr look-see-hike-run with us. Haha. Total run time 2:50h, not sure about distance, possibly 20plus.
Oh I so love the trails!
Thursday, August 27, 2009
Swim-Run Brick
Tried to glide for 30 laps, it was harder than it looked. Gliding should not feel so hard or stiff. Must be doing it wrong somewhere.
3x 10 laps non-stop: 13:00/ 13:30/ 13:50 - 40:20min
Dark clouds threatening to pour anytime, so we changed the running route to stay near the clubhouse. Down Alexandra, Harbourfront, Kg Bahru. Took 45min, so I guessed the distance was about 8ish km.
Looking forward to the rest tomorrow, and a weekend of long trainings!
3x 10 laps non-stop: 13:00/ 13:30/ 13:50 - 40:20min
Dark clouds threatening to pour anytime, so we changed the running route to stay near the clubhouse. Down Alexandra, Harbourfront, Kg Bahru. Took 45min, so I guessed the distance was about 8ish km.
Looking forward to the rest tomorrow, and a weekend of long trainings!
Wednesday, August 26, 2009
BT 3-4-3
Rushed to BT but was quite late. Didn't think I would have time for 4 complete sets. Indeed, only managed 3-4-3 before it was dark and I had to hurry out of the place. Even so, the sets felt tougher today than last week. Pack still the same, 18kg. Hmm... will have to think about upping the weight or the sets next time.
S-
1- 2:27/ 2:02
2- 2:36/ 2:06
3- 2:39/ 6:38
R-
1- 5:00/ 3:51
2- 4:50/ 3:59
3- 4:53/ 4:18
4- 5:13/ 8:55
JF-
1- 5:11/ 3:13 (?? that's way off timing)
2- 4:55/ 3:09
3- 4:35/ .... end
S-
1- 2:27/ 2:02
2- 2:36/ 2:06
3- 2:39/ 6:38
R-
1- 5:00/ 3:51
2- 4:50/ 3:59
3- 4:53/ 4:18
4- 5:13/ 8:55
JF-
1- 5:11/ 3:13 (?? that's way off timing)
2- 4:55/ 3:09
3- 4:35/ .... end
Tuesday, August 25, 2009
Labrador Hills Intervals
1h, OTOT, Labrador Hills. Target 7 rounds.
Asked Alber to pace me. Went out way way too fast on the first round, and died! Argh.... Because all the subsequent sets just went nuts (just look at the erratic timings!).
1- 7:34min
2- 7:48min
3- 8:15
4- 8:40
5- 8:30
6- 8:49
7- 9:00 (heavy rain)
Total: 58-59min
After the 3rd set, could no longer complete all the upslopes at one go. Had to stop, pant, and walked a bit for the remaining sets. How disappointing. :(
It started drizzling on my 6th set, and poured on the last set. Yikes, slippery slopes! The jog back to clubhouse entailed another long slope at Henderson. Gosh, my legs felt so tight after the run. Sleepy after run - which meant good effort?! Haha.
Asked Alber to pace me. Went out way way too fast on the first round, and died! Argh.... Because all the subsequent sets just went nuts (just look at the erratic timings!).
1- 7:34min
2- 7:48min
3- 8:15
4- 8:40
5- 8:30
6- 8:49
7- 9:00 (heavy rain)
Total: 58-59min
After the 3rd set, could no longer complete all the upslopes at one go. Had to stop, pant, and walked a bit for the remaining sets. How disappointing. :(
It started drizzling on my 6th set, and poured on the last set. Yikes, slippery slopes! The jog back to clubhouse entailed another long slope at Henderson. Gosh, my legs felt so tight after the run. Sleepy after run - which meant good effort?! Haha.
Monday, August 24, 2009
Relaxed Class
Swim class was surprisingly relaxed today. Maybe it was because I slacked off yesterday with only a sea swim.
Started off with some drills - 4 laps of kicking, 10 laps of pulling.
Sets:
400m easy - 9:46min
8x 200m in 5:30 - 4:45; 4:47; 4:42; 4:42; 4:43; 4:43; 4:49; 4:37
4x 50m sprints - 1:00; 1:01; 59s; 54s
Stayed as the last 3rd swimmer in Lane 2. I was happy to stay at the back, following. I was trying to focus on gliding, experimenting with how to roll. So being behind was good, no time pressure, just getting a feel of the pulls and entries.
Started off with some drills - 4 laps of kicking, 10 laps of pulling.
Sets:
400m easy - 9:46min
8x 200m in 5:30 - 4:45; 4:47; 4:42; 4:42; 4:43; 4:43; 4:49; 4:37
4x 50m sprints - 1:00; 1:01; 59s; 54s
Stayed as the last 3rd swimmer in Lane 2. I was happy to stay at the back, following. I was trying to focus on gliding, experimenting with how to roll. So being behind was good, no time pressure, just getting a feel of the pulls and entries.
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