Run on 30 June - sengkang neighbourhood

Time taken : 37 mins 35 secs
Distance : 6.09 km
Avg Speed : 9.7 km/h, 6min 10sec per km.

Did a short 6km around sengkang neighbourhood.

Hoot Hoot! - Ecoplug.

Bought the below from Dhoby Ghaut Carrefour. Suppose to allow you to see how much power your electrical applicance consumed.

Damage = $45.

Run on 28 July - amk, bishan area

Time taken : 52 mins 15 secs
Distance : 7.61 km
Avg Speed : 8.7 km/h, 6min 52sec per km.

Did not join the usual CBD run today. Just did a slow jog around amk and bishan area.

Tri Factor Run race pack contents.

Kok Meng collected the race pack for the 4 of us at Novena Velocity.

Below are the contents, taken by him.

Run on 26 July - sk west lrt, jalan kayu, u turn at end of yio chu kang rd

Time taken : 1 hr 50 mins 07 secs
Distance : 16.02 km
Avg Speed : 8.7 km/h, 6min 52sec per km.

Did a long run to prepare for AHM. Pain at sole of foot is still there. Things are not looking good.

Swim on 25 July - Sengkang Sport Complex

Swam 1.5km. Time taken : 54mins 10secs.
500m - 17:30
1000m - 36:00
Damn slow as usual.

Run on 23 July - u turn at esplanade

Time taken : 1 hr 12 mins 39 secs
Distance : 10.80 km
Avg Speed : 8.9 km/h, 6min 43sec per km.

Ran with Yuen See today. We managed to finished without stopping for a drink at the esplanade.

Run on 21 July - CBD run , set F. Tanjong Pagar MRT up to fort canning

Time taken : 1 hr 43 mins 04 secs
Distance : 14.03 km
Avg Speed : 8.2 km/h, 7min 20sec per km.

Did an extra of 4 fort canning loops.

Run on 19 July - to hougang stadium

Time taken : 1 hr 16 mins 39 secs
Distance : 10.11 km
Avg Speed : 7.9 km/h, 6min 48sec per km.

Run to stadium plus 6 laps in the Hougang Stadium.
Take the chance to check distance of polar rs200sd.

Distance measured is 0.81, 0.79 and 0.81.
Time of 3 laps are 5:11, 5:12 and 5:05.

Dylan and Isaac.

Run on 17 July - std 5km office run

Time taken : 29 mins 19 secs
Distance : 5.01 km
Avg Speed : 10.3 km/h, 5min 51sec per km.

Run with Yuen See tonight. Standard office 5km run. Did a relative fast run, averaging below 6 mins for every km.

Yellow Ribbon Prison Run 2009 registration.

The inaugural Yellow Ribbon Prison Run 2009 is an iconic run that offers participants an opportunity to run through the Changi Prison Complex while passing through historical sites such as the Johore Battery, Changi Chapel Museum and Old Changi Prison Wall. Finishing off at the new Changi Prison Complex, participants will see the development of a new generation prison designed to cater to the security and rehabilitation needs of the prisoners. Going Beyond the Run, it is about giving ex-offenders a second chance to start afresh and conveying the message that what matters most is not about the fall, but how one gets up that counts.

Damage = $25

Date: Sunday, 6 September 09
Gathering Time: 7.00am
Flag Off Time: 7.30am for 10km (Competitive Run)
8.00am for 5km (Fun Run)
Guest-of-Honour: Mr Teo Chee Hean
Deputy Prime Minister And Minister For Defence
Start Point: SAF Open Field, Farnborough Road (Near Changi Village)
End Point: Changi Prison Complex
For both 5km and 10km Run

Bus stop poster.


Getting There

Participants are advised to park their vehicles at Singapore Expo and use the shuttle services provided to the start point of the run.



Route map.

SCSM 2009! Registration opened.

Standard Chartered Singapore Marathon 2009 registration is opened today!

141 days to go! New Balance has replaced Adidas as one of the co-sponsor.

Run on 12 July - 8km POSB Run for Kids 2009.

Venue : Sengkang East

Self timed.
Time taken : 47 mins 02 secs
Distance : 8.06 km
Avg Speed : 10.3 km/h, 5min 50sec per km.

Heart Rate : Max 185, Avg 169

Did autolap at 1km interval.

Lap # : lap time, accumulated time, avg HR, avg speed

Lap 01 : 5:37, 5:37, 164, 10.7 <- error in avg HR
Lap 02 : 5:47, 11:24, 160, 10.4
Lap 03 : 5:56, 17:21, 163, 10.1
Lap 04 : 5:40, 23:02, 170, 10.6
Lap 05 : 5:49, 28:51, 172, 10.3
Lap 06 : 6:04, 34:55, 174, 9.9
Lap 07 : 5:59, 40:55, 173, 10.0
Lap 08 : 5:47, 46:43, 179, 10.4
Lap 09 : 0:19, 47:02, 182, 11.5

POSB Run for Kids 2009.

This morning is the POSB Run for Kids 2009. Inaugural event. 8km run. Almost same route as the March Suburban run, except that it is 2km shorter.

Woke up at 0610 hrs to prepare. It rain quite heavily after i woke up. Luckily it is just passing shower.
Did the normal preparation, did not even bring drinks on site. Just brought my nathan race belt with no water bottle as i think 8km without water is ok. Left home at around 0635 hrs, reach carpark 142A around 0650 hrs. Stanley and Kok Meng has already reach the carpark. This is followed by Eddie and Tom (this is their debut run for both).

For this run, we have 10 runners which is a record of some sort. Manoj, Kok Meng, Sam, Stanley, Yuen See, Eddie, Tieng Leong, Tom, Rama and me. As this is a charity run, there is no timing chip. So it own time and own target.

As I have stopped running for 3 weeks due to the pain at my right leg (pain is still there), i do not expect much for this run. Maybe a sub 6 min pace for this 8km. Started with Sam, Eddie, Tieng Leong, Yuen See at almost the same time. Tried to keep up with Sam, but eventually failed to do so. Its no wonder he can do a 2 hrs 15 mins for a HM.

Tom and Rama did very well for their debut 8km. Tom finished at 60+ minutes and Rama finished 10 minutes later.

After the normal post race picture taking, some of us proceed to the Rivervale Mall for breakfast.

Run on 11 July - 3x 1.2km around the neighbourhood.

Time taken : 22 mins 59 secs
Distance : 3.54 km
Avg Speed : 9.2 km/h, 6min 29sec per km.

Recovery run after almost 19 days of rest.

Some updates.

Last post, july 4. Feet was bandage.
Removed bandage 2 days later on the july 6.
Sadly, seems like not much improvement.
Was thinking of doing some light running on tuesday.
But seems like i'm falling sick. So went to see doctor on tuesday night, the normal flu symptoms. Doctor gave 2 days MC. That night, temperature shot up to 39.5 degress. Luckily i saw the doctor, will be able to rest for the next 2 days.

Very "zhun" is that the new iphone 3G-S is launching this friday. Last year, when the iphone was launched in singapore, i fell sick and it caused me to miss last year Army Half Marathon.

Damn, my "8 characters" must have clashed with the iphone.



Anyway, almost recovered. Will try running the 8km POSB kids run tomorrow. Wish me luck.

My bandage foot.



Iphone 3GS launch.

Dylan and Isaac.

Tri Factor registration.

Registered for the above. First timer. 2 weeks before AHM. Just treating it as a training run. Signed up for the 10km.

Date: 2 August 2009
Venue: Choa Chu Kang
Categories: 5/10/21km

Total damage = $28.90.

Route is at Choa Chu Kang. Still no details of the route.

Pain at sole of right foot, part 2.

Went back to the AMK sinseh again.
This time i think he drew some blood from the sole of my foot.
The foot is still bandaged.

Total damage = $32.

12 days without running.

Pain at sole of the right feet.

Its been 9 days since i last ran.
Went to 2 chinese sinsehs.
First one at Chinatown on Friday, he only slapped on some paste and bandage my foot.
Damage = $ 28.5 ($ 5.5 for a bottle of onitment)
No improvement after 3 days.

Went to the second one at Ang Mo Kio on Tuesday evening.
He did some massaging to my right foot and bandage it.
Massage my right thumb also (kenna kicked by my son).
Damage = $44.

Now still painful while walking. Not sure whether it is due to "over" running or some problem with my shoes, running style or other reasons.

Sianz... its been a long since since i stopped running.
POSB run at next sunday. Not sure whether can recovered in time.

1st sinseh.

2nd sinseh.

Monthly running summary.

June 2009

Monthly Overview
Exercise # : 13
Duration (hh:mm) : 15:33
Distance (km) : 141.3
Calories (kcal) : 12290