MR Plant Flowers

Did an easy 10+ loop with Yean in the morning, with a slight detour out on the trail towards Rifle Range, and back.

Off Rhythm Tracks

5x 1200m @ Queenstown stadium

My last track workout must have been around August in preparation for Desaru HIM. Thereafter it was a mad rush of trips, climb, ultras etc.

Back to current, it was a painful track intervals. I struggled to get back the feel and rhythm of speed work.

1- 5:50min
2- 5:45min
3- 5:42
4- 5:36
5- 5:41

And panting all the way, legs almost cramped.... Definitely off-form.

Mini (Iron) Biathlon

Swam 20laps and my arms were heavy after only 8laps. The result of gym weights last night.

500m - 12:19min
500m - 12:40min
Total - 24:59min

Did a slow jog with Alber & Melvin. It was abt 7min pace for me, too stiff and tight to run better. 50min of run.

Yawn, so tired and sleepy now....

Swimming Day

Went to Safra to swim. Some lanes blocked off (crumbs....) so all the swimmers were squeezed into 2/3rd of the pool. I ended up with many old aunties & uncles in a section of the pool and they were all using breaststroke and swimming off-lane.

500m - 12:19min
500m - 13:08
500m - 12: 30
Total - 37:58min

MR Leisure Jog

Back in the trails, woohoo! Did a leisurely jog in MR this morning. It was nice to be out there, no pressure, just trotting along and enjoying myself. It was late morning by the time I started and the sun was blistering, but it was nice and cool in the trails. My Asics trail shoes were mended and re-mended so many times, I wondered how much longer they would last. Sadly, the model was out of production. The replacement models did not feel as 'connected' as these. :(

1:15min trot. Lovely. :)

Quick Swim

Had some time in between D&D which was near the clubhouse. Needed to clear my mind so I took a quick 20lap swim. It was the first 'workout' I did since IMWA. It was simply nice to swim short & slow. Just getting into the rhythm.

25min 20 laps.

From Perth & Busselton

1/2 Dec 2009

We arrived in Perth almost midnight. There was a sizable group of IM participants on the flight. When the customs officers saw our 10 giant bike cases, they simply waved us through. *whew* no need to open up the wheels and luggages for checks. By the time we settled in our apartment, it was 3am. Yawn. Tested my brand new running shoes in the morning in the gym treadmill. Nice, did not have to break them in. We had a late lunch of fish & chips, did some grocery shopping, wandered around King's Park and had dinner at a friend's house. Chicken rice in a foreign land. Bliss. :)

3 Dec 2009

The drive to Busselton took about 3h. We arrived rather late at 12noon & headed straight to the registration tentage. It was a great IM ambience at the IM-Village, with lots of merchandise and athletes milling around. Went to our resort & set up our bicycles. Managed to do a short 45min test ride. Gosh, the winds are free! We went for the athletes' parade and caught the Singaporean group along the way. There was a moment of national pride with the Flag proudly displayed and our anthem being played during the carbo dinner. :)