Its has been a bit before my last entry. During this time I have put a fair bit of time; after the success of the last week ( and entry), i only mananged 6 sessions( 2 each) but managed the following:
S 4.5 km( 2.15)
B 143 kmk( 5:15)
R 18.5 km( 1:30)
The highlight would have to be the century ride with SE, starting at 3:30 am completing 3 loops of CCR- Selarang. Also a workout was a wednesday workout with Jr followed by a 8 km brick running the hills of Clementi.
This week, I increased my time and clocked 12:13( 10 workouts with 4 bikes, 3 swims and 3 runs). I put quite a bit of time in the pool building aerobic fitness( and did a total of 130 laps). Was feeling a little sluggish but scapped myself off the floor and went to the pool to do 60 laps.
Bike mileage was a little lesser. It included a wednesday JR session where i was dropped on the first hill of Mandai; I was holding a decent speed of 33 km/h when I suddenly ran out of gas at the first hill and slithered to an incredible 18 km/h. Was second last into the Shell station which was sobering. Not withstanding I did a run and did 10 km on hills of Clementi and Buona Vista which partially ameliorated my bruised ego!( haha!)
On thursday I did a easy 20 lap pool session in 30 minutes, then did 2.5 loops at RRR and then a 30 minute brick run of 4.5 km.( This came at the back of one craniofacial tumour and an aneurysm clipping). Friday was a mental toughness day where I did intervals of 14 laps x 3; completing in 65 minutes and then had to go back and do a brainstem tumour case which i must confess felt easier than the week had been!
Saturday was supposed to be another century ride but SE had a fever and I copped out, meeting JN to do a 70 km. Traffic was especially heavy at Jln Boon Lay and we had to contend with a lot of heavy vehicles. When we reached Clementi road, we caught a wiff of the most amazing aroma of roti prata curry and I suggested we take a break to stuff our faces. JN was no resistance( thank God!) and we happily tucked into roti pratas before tackling Clementi road.
Today was a special treat CH joined us and we decided to do a 40 km recovery ride especially as SE had a fever only yesterday and we had done 70 km yesterday. It was CH 's call that was the catalyst to do the ride today. The rallying call meant we did a 40 km ride through Mandai and we went up clementi road bridge- commonwealth road. CH had a close shave with an errant SBS bus that came to close for comfort. I heard a wail behind coming from him before feeling the bus brush pass me very shortly thereafter. Well if it was a near miss, CH certainly hit the jackpot hitting the road when he couldn't get his clips off the pedal on time, all fault is mine though! I decided not to beat the traffic light at the last moment and CH thought otherwise. I turned around and saw him in a heap. He got up unscathed but not before he some abuse on me. Sorry CH!
went for a quick ward round and then thought i should do a short run up 6 th avenue at 11 am to simulate race conditions( i am sure it will be blazing that day!). Did 8.5 km in 50 minutes( about 6/km) and saw my heart race go up to 160 and averaging 150-155 throughout.
so all in all a great week!
Total 12:13
Swim 6.5 km( 3:14) 3 sessions
Bike 165 km( 6:20) 4 sessions
Run 34.05 km( 2:55) 3 sessions
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