Time taken : 1 hr 07 mins 46 secs
Distance : 5.57 km <- polar distance way off today should be around 8.7km.
Avg Speed : 4.9 km/h, 12min 10sec per km.
Normal wednesday run. Billy, Nicolas, Yee Tat, Alan, Yuen See, Khoo and me turn out today. Ran with Yuen See and Khoo. Yee Tat wait for Alan and i think Billy and Nicolas ran the Botanic garden route.
Wednesday, July 28, 2010
Tuesday, July 27, 2010
Run on 27 July - CBD run, set E, Tanjong Pagar MRT up to Mount Faber
Time taken : 1 hr 34 mins 14 secs
Distance : 10.70 km
Avg Speed : 6.8 km/h, 8min 48sec per km.
Did only 1 loops at MF tonight. Right knee is still in pain.
Distance : 10.70 km
Avg Speed : 6.8 km/h, 8min 48sec per km.
Did only 1 loops at MF tonight. Right knee is still in pain.
Monday, July 26, 2010
Tour de France 2010: Protocol observed for Alberto Contador's coronation
from guardian.co.uk
• Schleck sticks to tradition and does not attack on final stage
• Spaniard takes title without being at his best or winning a stage
Alberto Contador and his team Astana team-mates enjoy the ride on the way to Paris and overall victory for the Spaniard. Photograph: Bryn Lennon/Getty Images
A handful of kilometres into today's final stage of the 2010 Tour de France, Alberto Contador was handed the traditional flûte of champagne and shared a toast with his fellow members of the Astana team as they rolled out of Longjumeau towards Paris. This, surely, would have been the moment for Andy Schleck to attack.
Only 39 seconds separated Schleck from the man in the yellow jersey after 3,500km and 19 days of racing. There would have been long odds against the chance of the Luxembourgeois making a solo escape stick all the way to the finish, but it would have been worth a try, given the prize.
The Tour is riddled with traditions and protocols, many of them to be cherished. The daftest, however, is the convention that no one attacks on the run to Paris – at least until the sprinters, a breed apart, unleash their death-or-glory stampede.
Protection of the yellow jersey is the idea, but it makes little sense. The Tour was last decided on the final day in 1989, when Greg LeMond snatched the maillot jaune from Laurent Fignon by eight seconds – the smallest margin in the race's history – after a time trial. People are still talking about it.
The thousands of people gathering for the concluding stage, and the many millions who watch the drama develop on television over three weeks, deserve the chance of that kind of climax, rather than the certainty of its denial.
After 10km today Contador and Schleck broke away for a replay of Thursday's duel on the Col du Tourmalet, but it was only a bit of larking about. After a couple of hundred metres there was a handshake for the cameras and a return to the somnolent pace of the peloton, whose members were able to resume another tradition, that of riding up to the front, one after another, to pay their respects to the yellow jersey.
The talent of the 27-year-old Contador and his three Tour victories make him worthy of their tributes, even though today he became one of only six men since the second world war to win the race without taking a stage victory en route. The others were Roger Walkowiak (1956), Gastone Nencini (1960), Lucien Aimar (1966), LeMond (1990) and Oscar Perreiro, who inherited the win in 2006 after the post-race disqualification of Floyd Landis.
There is no disgrace in joining that company but maybe it would have been better had Contador ridden away from Schleck on the Tourmalet. His decision to let his rival lead over the line seemed more than anything like a compensatory gift for his controversial attack on the Port Balès, where he took 39 seconds – a fateful figure, as it transpired – out of his rival while Schleck was trying to put his chain back on. Contador later issued an apology for breaching the race's unwritten code of chivalry.
The champion was not at his best this year, as he admitted, and he was perhaps lucky that some of his leading rivals – notably Cadel Evans, Ivan Basso, Carlos Sastre and Bradley Wiggins – had expended energy during the Giro d'Italia that might otherwise have been used to attack him. But the fact that his form was a few percentage points below his normal standard is bad news for Schleck. The winner of the best young rider award rode bravely without the guidance and protection of his older brother, Frank, who broke his shoulder in a fall on the race's fourth day, but he must wonder if he is ever going to force Contador to crack on a major climb.
The only uncertainty surrounding Contador is the name on the jersey he will be wearing next year. Astana, with the resources of the government of Kazakhstan behind them, are hoping to retain his services. Bjarne Riis, who is losing his Saxo Bank sponsorship, would like him to lead his next team. The dire state of the Spanish economy seems to have dimmed the prospect of Fernando Alonso, the Formula One driver and noted bike enthusiast, starting a team for Contador with backing from Santander. Whatever the outcome, the odds must be on a fourth Tour win next year.
Elsewhere today, the old protocols did withstand one frontal challenge. On Lance Armstrong's last day as a Tour de France rider, the American's obsession with his own interests brought the race close to farce. As the riders left Longjumeau, the commissaires noticed that he and the other eight members of his RadioShack team were wearing black jerseys emblazoned with the yellow logo of Livestrong, the organisation that covers both Armstrong's cancer foundation and, increasingly, his own commercial activities. A change of colours is against the Tour's rules, and they were forced to stop, replace the jerseys with their regular red shirts, and reaffix their race numbers, held on with safety pins, before being allowed to continue on their way to collect the team prize. "The idea was to talk about the significance and magnitude of the fight against the disease," Armstrong said, "but the commissaires didn't see it that way. In the end I suppose what happened probably brought more attention."
Later, in a gesture of apparent defiance, all nine riders put the black jerseys back on for the podium ceremony. Armstrong may not have won his final Tour de France, but he was always going to have the last word.
• Schleck sticks to tradition and does not attack on final stage
• Spaniard takes title without being at his best or winning a stage
Alberto Contador and his team Astana team-mates enjoy the ride on the way to Paris and overall victory for the Spaniard. Photograph: Bryn Lennon/Getty Images
A handful of kilometres into today's final stage of the 2010 Tour de France, Alberto Contador was handed the traditional flûte of champagne and shared a toast with his fellow members of the Astana team as they rolled out of Longjumeau towards Paris. This, surely, would have been the moment for Andy Schleck to attack.
Only 39 seconds separated Schleck from the man in the yellow jersey after 3,500km and 19 days of racing. There would have been long odds against the chance of the Luxembourgeois making a solo escape stick all the way to the finish, but it would have been worth a try, given the prize.
The Tour is riddled with traditions and protocols, many of them to be cherished. The daftest, however, is the convention that no one attacks on the run to Paris – at least until the sprinters, a breed apart, unleash their death-or-glory stampede.
Protection of the yellow jersey is the idea, but it makes little sense. The Tour was last decided on the final day in 1989, when Greg LeMond snatched the maillot jaune from Laurent Fignon by eight seconds – the smallest margin in the race's history – after a time trial. People are still talking about it.
The thousands of people gathering for the concluding stage, and the many millions who watch the drama develop on television over three weeks, deserve the chance of that kind of climax, rather than the certainty of its denial.
After 10km today Contador and Schleck broke away for a replay of Thursday's duel on the Col du Tourmalet, but it was only a bit of larking about. After a couple of hundred metres there was a handshake for the cameras and a return to the somnolent pace of the peloton, whose members were able to resume another tradition, that of riding up to the front, one after another, to pay their respects to the yellow jersey.
The talent of the 27-year-old Contador and his three Tour victories make him worthy of their tributes, even though today he became one of only six men since the second world war to win the race without taking a stage victory en route. The others were Roger Walkowiak (1956), Gastone Nencini (1960), Lucien Aimar (1966), LeMond (1990) and Oscar Perreiro, who inherited the win in 2006 after the post-race disqualification of Floyd Landis.
There is no disgrace in joining that company but maybe it would have been better had Contador ridden away from Schleck on the Tourmalet. His decision to let his rival lead over the line seemed more than anything like a compensatory gift for his controversial attack on the Port Balès, where he took 39 seconds – a fateful figure, as it transpired – out of his rival while Schleck was trying to put his chain back on. Contador later issued an apology for breaching the race's unwritten code of chivalry.
The champion was not at his best this year, as he admitted, and he was perhaps lucky that some of his leading rivals – notably Cadel Evans, Ivan Basso, Carlos Sastre and Bradley Wiggins – had expended energy during the Giro d'Italia that might otherwise have been used to attack him. But the fact that his form was a few percentage points below his normal standard is bad news for Schleck. The winner of the best young rider award rode bravely without the guidance and protection of his older brother, Frank, who broke his shoulder in a fall on the race's fourth day, but he must wonder if he is ever going to force Contador to crack on a major climb.
The only uncertainty surrounding Contador is the name on the jersey he will be wearing next year. Astana, with the resources of the government of Kazakhstan behind them, are hoping to retain his services. Bjarne Riis, who is losing his Saxo Bank sponsorship, would like him to lead his next team. The dire state of the Spanish economy seems to have dimmed the prospect of Fernando Alonso, the Formula One driver and noted bike enthusiast, starting a team for Contador with backing from Santander. Whatever the outcome, the odds must be on a fourth Tour win next year.
Elsewhere today, the old protocols did withstand one frontal challenge. On Lance Armstrong's last day as a Tour de France rider, the American's obsession with his own interests brought the race close to farce. As the riders left Longjumeau, the commissaires noticed that he and the other eight members of his RadioShack team were wearing black jerseys emblazoned with the yellow logo of Livestrong, the organisation that covers both Armstrong's cancer foundation and, increasingly, his own commercial activities. A change of colours is against the Tour's rules, and they were forced to stop, replace the jerseys with their regular red shirts, and reaffix their race numbers, held on with safety pins, before being allowed to continue on their way to collect the team prize. "The idea was to talk about the significance and magnitude of the fight against the disease," Armstrong said, "but the commissaires didn't see it that way. In the end I suppose what happened probably brought more attention."
Later, in a gesture of apparent defiance, all nine riders put the black jerseys back on for the podium ceremony. Armstrong may not have won his final Tour de France, but he was always going to have the last word.
Sunday, July 25, 2010
Tour de France 2010.
from guardian.co.uk
Alberto Contador won his third Tour de France, beating Andy Schleck to the yellow jersey. Photograph: Christophe Ena/AP
Despite winning the charge to the line on the final stage of the Tour de France, Mark Cavendish was unable to wrestle the green jersey for the top sprinter from Alessandro Petacchi, who finished the day behind the Briton in second.
For Cavendish to win the prize he had to win the final sprint along the Champs-Élysées and hope that the Italian came no higher than seventh. However Petacchi was strong enough to beat everyone else except Cavendish, who claimed his fifth stage win of this Tour and his 15th overall.
"A lot of people said I could still get the green in Paris but I always said that would take good luck on my part and bad luck on Alessandro's," said Cavendish after the race. "I'm really happy. It was a perfect end to the Tour and I'm looking forward to celebrating."
Behind him Alberto Contador enjoyed the 102.5km procession from Longjumeau to Paris, riding in a relaxed peloton. The victory – his third in the Tour – was assured after his strong performance in the time trial yesterday, in which he increased the gap on Andy Schleck to 39 seconds. The 27-year-old is now four victories behind the record champion Lance Armstrong, who today bade farewell to the race he dominated with seven wins between 1999 and 2005, and also retired from cycling.
The day started late when Armstrong and his RadioShack team arrived at the starting line in black jerseys featuring the number 28. Armstrong, who is riding in his 13th and final Tour, had tweeted earlier in the day: "teamradioshack wearing new jerseys today. Riding in honour of the 28million people worldwide dealing with cancer."
But officials forced the team to change into their normal jerseys of red and grey as they had not asked permission to make the switch. While the Texan was clearly annoyed, he and his team-mates changed and re-attached their race numbers as photographers and television cameras hovered, giving the jersey perhaps more publicity than was originally intended.
Armstrong was frustrated about the ruling, but believes it may have increased the profile of the campaign. "The idea was to talk about the significance of the disease," he said. "Unfortunately the commissaries didn't agree. They have rules and they made us change. I suppose in the end changing the jerseys probably brought more attention, so maybe it was a blessing. But it was stressful at the time."
Team RadioShack, who won the Tour's team title, were fined a total of 6,300 Swiss Francs (£3,870) for the incident. Armstrong received a further financial penalty for not signing on at the beginning of the stage – something all riders are required to do. He was ordered to pay an additional 100 Swiss Francs (£61).
The top three riders in this year's Tour take to the podium – Schleck on the left, Contador in the centre and Denis Menchov on the right
Alberto Contador won his third Tour de France, beating Andy Schleck to the yellow jersey. Photograph: Christophe Ena/AP
Despite winning the charge to the line on the final stage of the Tour de France, Mark Cavendish was unable to wrestle the green jersey for the top sprinter from Alessandro Petacchi, who finished the day behind the Briton in second.
For Cavendish to win the prize he had to win the final sprint along the Champs-Élysées and hope that the Italian came no higher than seventh. However Petacchi was strong enough to beat everyone else except Cavendish, who claimed his fifth stage win of this Tour and his 15th overall.
"A lot of people said I could still get the green in Paris but I always said that would take good luck on my part and bad luck on Alessandro's," said Cavendish after the race. "I'm really happy. It was a perfect end to the Tour and I'm looking forward to celebrating."
Behind him Alberto Contador enjoyed the 102.5km procession from Longjumeau to Paris, riding in a relaxed peloton. The victory – his third in the Tour – was assured after his strong performance in the time trial yesterday, in which he increased the gap on Andy Schleck to 39 seconds. The 27-year-old is now four victories behind the record champion Lance Armstrong, who today bade farewell to the race he dominated with seven wins between 1999 and 2005, and also retired from cycling.
The day started late when Armstrong and his RadioShack team arrived at the starting line in black jerseys featuring the number 28. Armstrong, who is riding in his 13th and final Tour, had tweeted earlier in the day: "teamradioshack wearing new jerseys today. Riding in honour of the 28million people worldwide dealing with cancer."
But officials forced the team to change into their normal jerseys of red and grey as they had not asked permission to make the switch. While the Texan was clearly annoyed, he and his team-mates changed and re-attached their race numbers as photographers and television cameras hovered, giving the jersey perhaps more publicity than was originally intended.
Armstrong was frustrated about the ruling, but believes it may have increased the profile of the campaign. "The idea was to talk about the significance of the disease," he said. "Unfortunately the commissaries didn't agree. They have rules and they made us change. I suppose in the end changing the jerseys probably brought more attention, so maybe it was a blessing. But it was stressful at the time."
Team RadioShack, who won the Tour's team title, were fined a total of 6,300 Swiss Francs (£3,870) for the incident. Armstrong received a further financial penalty for not signing on at the beginning of the stage – something all riders are required to do. He was ordered to pay an additional 100 Swiss Francs (£61).
The top three riders in this year's Tour take to the podium – Schleck on the left, Contador in the centre and Denis Menchov on the right
Thursday, July 22, 2010
Run on 23 July - u turn at clarke quay gmax.
Time taken : 34 mins 39 secs
Distance : 3.60 km <- polar distance way off today, should be around 5.5km.
Avg Speed : 6.2 km/h, 9min 37sec per km.
Few days break after my sickness. Ran about 5km to start my "engine".
Right knee is still painful. Does bode well for TNF if my knee does not recover.
Distance : 3.60 km <- polar distance way off today, should be around 5.5km.
Avg Speed : 6.2 km/h, 9min 37sec per km.
Few days break after my sickness. Ran about 5km to start my "engine".
Right knee is still painful. Does bode well for TNF if my knee does not recover.
Wednesday, July 21, 2010
Timex watch collected.
Went with Tom and Soo to Tannery Lane (take bus 65) to collect the free Timex watch during lunch time. Signed up for the Timex Tri Run and got this free watch.
Sunday, July 18, 2010
Aftermath of tough MacRitchie Reservoir training.
Initially, i did not feel quite ok before the sunday run. But i guess i should do ok.
But the run is tough and it drizzle on the way back somemore. Luckily it did not pour.
So ended up with the following "presents".
1) Got headache on sunday, fever + headache on monday and tuesday (saw doctor).
2) Right knee pain.
3) Pain at the right side of my foot. Due to uneven terrain.
4) Dirty and muddy shoes.
Hopefully can do some light running on Friday.
But the run is tough and it drizzle on the way back somemore. Luckily it did not pour.
So ended up with the following "presents".
1) Got headache on sunday, fever + headache on monday and tuesday (saw doctor).
2) Right knee pain.
3) Pain at the right side of my foot. Due to uneven terrain.
4) Dirty and muddy shoes.
Hopefully can do some light running on Friday.
Run on 18 July - MacRitchie Reservoir Park and u turn at Bukit Timah Visitor Centre
Time taken : 3 hr 44 mins 10 secs
Distance : 21.94 km
Avg Speed : 5.9 km/h, 10min 13sec per km.
Join punggol runners for this sunday run at MacRitchie Reservoir Park to Bukit Timah Visitor Centre and u turn back. Treating this as North Face 50km training.
Meet at sk cc at 0630 hrs. Hitch a ride to MacRitchie. Met up with the rest of the runners and we set off at 0718 hrs.
Its really a tough "trek". Need to climb over 2 fallen tree branches along the way and step through small puddle of water along the way.
Finally reach the Bukit Timah visitor centre and saw the famous long upslope that i will need to tackle during the actual North Face run.
After resting a fair bit at the visitor centre, we make our way back.
With such poor timing, it is really doubtful whether i can meet the 9 hours cutoff time. Anyway, since i already signup, got to at least give it a shot.
Below is the route from Visitor Centre to MacRitchie.
Half way point. Bukit Timah Nature Reserve.
Distance : 21.94 km
Avg Speed : 5.9 km/h, 10min 13sec per km.
Join punggol runners for this sunday run at MacRitchie Reservoir Park to Bukit Timah Visitor Centre and u turn back. Treating this as North Face 50km training.
Meet at sk cc at 0630 hrs. Hitch a ride to MacRitchie. Met up with the rest of the runners and we set off at 0718 hrs.
Its really a tough "trek". Need to climb over 2 fallen tree branches along the way and step through small puddle of water along the way.
Finally reach the Bukit Timah visitor centre and saw the famous long upslope that i will need to tackle during the actual North Face run.
After resting a fair bit at the visitor centre, we make our way back.
With such poor timing, it is really doubtful whether i can meet the 9 hours cutoff time. Anyway, since i already signup, got to at least give it a shot.
Below is the route from Visitor Centre to MacRitchie.
Half way point. Bukit Timah Nature Reserve.
Wednesday, July 14, 2010
Run on 14 July - u turn at esplanade
Time taken : 1 hr 13 mins 49 secs
Distance : 8.01 km <- polar distance way off today.
Avg Speed : 6.5 km/h, 9min 12sec per km.
Normal wednesday run. Billy, Manoj, Eddie, Yuen See, Alan,, Khoo, Chun How (+ 2 colleagues), Nicolas (new guy that run 2:01 during Tri factor 21.1km run) and me turn out today. Ran with Eddie and Alan. Water break at Esplanade u turn point.
Nicolas ran with Billy and Manoj. Good that all 3 of them can edge each other on.
Distance : 8.01 km <- polar distance way off today.
Avg Speed : 6.5 km/h, 9min 12sec per km.
Normal wednesday run. Billy, Manoj, Eddie, Yuen See, Alan,, Khoo, Chun How (+ 2 colleagues), Nicolas (new guy that run 2:01 during Tri factor 21.1km run) and me turn out today. Ran with Eddie and Alan. Water break at Esplanade u turn point.
Nicolas ran with Billy and Manoj. Good that all 3 of them can edge each other on.
Tuesday, July 13, 2010
Run on 13 July - CBD run , set F. Tanjong Pagar MRT up to fort canning
Time taken : 1 hr 25 mins (estimated)
Distance : 11.5 km (estimated)
Did 3 loops. Forgotten to bring footpod again. So time and distance is just an estimate.
Distance : 11.5 km (estimated)
Did 3 loops. Forgotten to bring footpod again. So time and distance is just an estimate.
POSB Run for Kids 2010 registration
From the website.
Registered for the above. Near my house. I believe to be the same route as last year Newton Active run without running into the 2 parks.
This will be the 3rd consecutive runs after the Yellow Ribbon Prison Run and Army Half Marathon.
Damage = $30.
Why run for kids?
Children have always held a special place in the heart of POSB. Since the 1960s, POSB has been inculcating the virtue of saving among children in Singapore. We also recognize the importance of educating and developing the young, so that they can be the best that they can be.
Following the success of last year’s inaugural POSB Run for Kids, we are happy to once again organize the POSB Run for Kids 2010 this year to help the less privileged children in our community so that they can have a happier childhood and a brighter future. We are privileged to have the Deputy Prime Minister Mr Teo Chee Hean and DBS CEO Mr Piyush Gupta gracing the event.
Who are the kids we’re helping?
The money raised will be channelled to the North East CDC Lunch Box Fund, as well as to the less privileged primary school children in Pasir-Ris – Punggol GRC.
What can I do for the kids?
You can make a difference in the lives of the children simply by running! Serious runners can take part in the 8.5km Competitive Run. Leisure runners can opt for the 4.5km Fun Run. You can also turn this into a family event by registering your children in the 1.2km Kids Run!
Event details
Date: 19th September 2010, Sunday
Time: 7.00am
Venue: Anchorvale Street
Types of run: 8.5km, 4.5km, 1.2km.
Registered for the above. Near my house. I believe to be the same route as last year Newton Active run without running into the 2 parks.
This will be the 3rd consecutive runs after the Yellow Ribbon Prison Run and Army Half Marathon.
Damage = $30.
Why run for kids?
Children have always held a special place in the heart of POSB. Since the 1960s, POSB has been inculcating the virtue of saving among children in Singapore. We also recognize the importance of educating and developing the young, so that they can be the best that they can be.
Following the success of last year’s inaugural POSB Run for Kids, we are happy to once again organize the POSB Run for Kids 2010 this year to help the less privileged children in our community so that they can have a happier childhood and a brighter future. We are privileged to have the Deputy Prime Minister Mr Teo Chee Hean and DBS CEO Mr Piyush Gupta gracing the event.
Who are the kids we’re helping?
The money raised will be channelled to the North East CDC Lunch Box Fund, as well as to the less privileged primary school children in Pasir-Ris – Punggol GRC.
What can I do for the kids?
You can make a difference in the lives of the children simply by running! Serious runners can take part in the 8.5km Competitive Run. Leisure runners can opt for the 4.5km Fun Run. You can also turn this into a family event by registering your children in the 1.2km Kids Run!
Event details
Date: 19th September 2010, Sunday
Time: 7.00am
Venue: Anchorvale Street
Types of run: 8.5km, 4.5km, 1.2km.
Yellow Ribbon Prison Run 2010 registration.
From the website.
Decide to sign up for this run. Quite a few of my colleagues also signed up for this.
Another reason is due to the good organisation last year. For those interested, can read my earlier race review. This year is held one week before the Army Half Marathon. Route should be the same as last year.
Damage = $30.
The Yellow Ribbon Prison Run is back with a new twist! Show your support for ex-offenders who sincerely want to change by purchasing your Yellow Ribbon Shoelace at $2.00 when you register and help us set a record for the “Largest number of runners wearing yellow shoelaces!”. All proceeds will be donated to the Yellow Ribbon Fund.
Featuring a unique run route, the signature event of the Yellow Ribbon Project, the Yellow Ribbon Prison Run 2010 sets a pace unlike any other run in Singapore. It will take runners past several historical sites in the Changi area including Johore Battery, Changi Chapel Museum and Old Changi Prison Wall. As runners approach the finish line, they will enter the conserved old Changi Prison Gatehouse which brings them inside the new Changi Prison Complex.
Themed “Beyond The Run”, the Yellow Ribbon Prison Run is all about giving ex-offenders a second chance to start afresh. By your participation, you are lending your voice collectively to a message of hope for all ex-offenders “to pick themselves up and to get back on track”.
Race Details
Date: Sunday, 5 September 2010
Gathering Time: 7.00am
Flag Off Time: 7.45am for 10km (Competitive Run)
8.15am for 6km (Fun Run)
Guest-of-Honour: Mr K Shanmugam
Minister for Law and Second Minister for Home Affairs
Start Point: SAF Open Field, Farnborough Road (Near Changi Village)
End Point: Changi Prison Complex. For both 6km and 10km Run
Decide to sign up for this run. Quite a few of my colleagues also signed up for this.
Another reason is due to the good organisation last year. For those interested, can read my earlier race review. This year is held one week before the Army Half Marathon. Route should be the same as last year.
Damage = $30.
The Yellow Ribbon Prison Run is back with a new twist! Show your support for ex-offenders who sincerely want to change by purchasing your Yellow Ribbon Shoelace at $2.00 when you register and help us set a record for the “Largest number of runners wearing yellow shoelaces!”. All proceeds will be donated to the Yellow Ribbon Fund.
Featuring a unique run route, the signature event of the Yellow Ribbon Project, the Yellow Ribbon Prison Run 2010 sets a pace unlike any other run in Singapore. It will take runners past several historical sites in the Changi area including Johore Battery, Changi Chapel Museum and Old Changi Prison Wall. As runners approach the finish line, they will enter the conserved old Changi Prison Gatehouse which brings them inside the new Changi Prison Complex.
Themed “Beyond The Run”, the Yellow Ribbon Prison Run is all about giving ex-offenders a second chance to start afresh. By your participation, you are lending your voice collectively to a message of hope for all ex-offenders “to pick themselves up and to get back on track”.
Race Details
Date: Sunday, 5 September 2010
Gathering Time: 7.00am
Flag Off Time: 7.45am for 10km (Competitive Run)
8.15am for 6km (Fun Run)
Guest-of-Honour: Mr K Shanmugam
Minister for Law and Second Minister for Home Affairs
Start Point: SAF Open Field, Farnborough Road (Near Changi Village)
End Point: Changi Prison Complex. For both 6km and 10km Run
Monday, July 12, 2010
Spain crowned champions.
From soccernet.
Final score - after extra time
Netherlands 0 - 1 Spain
Iniesta sinks Dutch with late strike
In a game when a record number of yellow cards were given and John Heitinga was sent off in extra-time, both sides missed great chances from Arjen Robben and Cesc Fabregas, but Andres Iniesta netted in the 116th minute to give European champions Spain their first World Cup title.
Iniesta struck with four minutes remaining to settle a tetchy encounter and crown Spain world champions, while Netherlands were left to rue Robben's missed opportunity to open the scoring in normal time.
The game will be noted for the flurry of cards - 14 in all - starting in the 14th minute when Howard Webb booked Robin van Persie.
Pretty soon combative midfield duo Mark van Bommel and Nigel de Jong joined him for challenges - a late lunge on Joan Capdevila and a kung fu kick on Xabi Alonso respectively - that could easily have ended their evening.
That Wesley Sneijder was not even cautioned for a similarly woeful attempt at stopping Pedro could only be put down to either Webb being unsighted or the Dutch playmaker diverting attention by claiming to be injured himself.
Spain were not complete innocents in all of this, but it was the European Champions who were feeling most aggrieved, which only intensified when Webb did not see a niggly second-half challenge from Van Bommel that sparked a reaction from Barcelona playmaker Iniesta.
It certainly made for unsightly viewing at times, but Vicente del Bosque's side did play some exquisite passing football at times, with Xavi and Iniesta helping Spain dominate possession. The best first-half chance fell to Sergio Ramos but his header from Xavi's cross was palmed away superbly by Maarten Stekelenburg.
Netherlands struggled to get into the game but in the second-half were handed a golden opportunity to take the lead; Spain skipper Iker Casillas making a quite brilliant save to deny Robben after the former Chelsea star had been set free by Sneijder.
Robben must have thought he had done everything right. Running at pace - past a stranded Carles Puyol - until he saw the whites of Casillas' eyes, he shaped to go one way, then placed his shot to the other corner. Casillas was committed in the other direction but stuck out a leg and turned the effort wide.
It was by some distance the best opportunity of the regulation 90 minutes, although Ramos had another decent opening himself heading umarked over the bar.
Robben threatened to sprint through again, only to be denied by Casillas, but losing possession did not come before Puyol had made a desperate grab for the Bayern Munich winger, who was convinced the Barcelona defender should have been sent off.
On as a substitute, with a point to prove after mustering the grand total of 93 minutes prior to tonight, Arsenal's Cesc Fabregas twice came close to breaking the deadlock in extra-time, when Xavi also had a penalty claim turned down.
John Heitinga was sent off for his second yellow card when he pulled back Iniesta, giving Spain the man advantage, yet the Dutch held firm and looked like taking the tie to penalties.
However, Spain were not to be denied. Fabregas slotted it through to Iniesta and after one touch to control it, his second was a crisp volley past Stekelenburg.
Del Bosque's side held on and the final whistle saw euphoric scenes as Spain's ecstatic players celebrated an inaugural World Cup triumph.
Final score - after extra time
Netherlands 0 - 1 Spain
Iniesta sinks Dutch with late strike
In a game when a record number of yellow cards were given and John Heitinga was sent off in extra-time, both sides missed great chances from Arjen Robben and Cesc Fabregas, but Andres Iniesta netted in the 116th minute to give European champions Spain their first World Cup title.
Iniesta struck with four minutes remaining to settle a tetchy encounter and crown Spain world champions, while Netherlands were left to rue Robben's missed opportunity to open the scoring in normal time.
The game will be noted for the flurry of cards - 14 in all - starting in the 14th minute when Howard Webb booked Robin van Persie.
Pretty soon combative midfield duo Mark van Bommel and Nigel de Jong joined him for challenges - a late lunge on Joan Capdevila and a kung fu kick on Xabi Alonso respectively - that could easily have ended their evening.
That Wesley Sneijder was not even cautioned for a similarly woeful attempt at stopping Pedro could only be put down to either Webb being unsighted or the Dutch playmaker diverting attention by claiming to be injured himself.
Spain were not complete innocents in all of this, but it was the European Champions who were feeling most aggrieved, which only intensified when Webb did not see a niggly second-half challenge from Van Bommel that sparked a reaction from Barcelona playmaker Iniesta.
It certainly made for unsightly viewing at times, but Vicente del Bosque's side did play some exquisite passing football at times, with Xavi and Iniesta helping Spain dominate possession. The best first-half chance fell to Sergio Ramos but his header from Xavi's cross was palmed away superbly by Maarten Stekelenburg.
Netherlands struggled to get into the game but in the second-half were handed a golden opportunity to take the lead; Spain skipper Iker Casillas making a quite brilliant save to deny Robben after the former Chelsea star had been set free by Sneijder.
Robben must have thought he had done everything right. Running at pace - past a stranded Carles Puyol - until he saw the whites of Casillas' eyes, he shaped to go one way, then placed his shot to the other corner. Casillas was committed in the other direction but stuck out a leg and turned the effort wide.
It was by some distance the best opportunity of the regulation 90 minutes, although Ramos had another decent opening himself heading umarked over the bar.
Robben threatened to sprint through again, only to be denied by Casillas, but losing possession did not come before Puyol had made a desperate grab for the Bayern Munich winger, who was convinced the Barcelona defender should have been sent off.
On as a substitute, with a point to prove after mustering the grand total of 93 minutes prior to tonight, Arsenal's Cesc Fabregas twice came close to breaking the deadlock in extra-time, when Xavi also had a penalty claim turned down.
John Heitinga was sent off for his second yellow card when he pulled back Iniesta, giving Spain the man advantage, yet the Dutch held firm and looked like taking the tie to penalties.
However, Spain were not to be denied. Fabregas slotted it through to Iniesta and after one touch to control it, his second was a crisp volley past Stekelenburg.
Del Bosque's side held on and the final whistle saw euphoric scenes as Spain's ecstatic players celebrated an inaugural World Cup triumph.
Sunday, July 11, 2010
Run on 11 July - HP TRI-Factor Series: TIMEX TRI-Run 2010. - to be updated.
Venue : Near Anchorvale Community Club.
Time taken : 2 hr 29 mins 35 secs
Distance : 20.16 km
Avg Speed : 8.1 km/h, 7 min 25 sec per km.
Heart Rate : - HRM did not detect my HR for the whole race.
Official result : 2:29:12
Position : 292/403
Did autolap at 1km interval.
Tried sportypal with my HTC Desire. Battery drained real fast. Battery level was around 85% and after the race, it only left 17%.
Time taken : 2 hr 29 mins 35 secs
Distance : 20.16 km
Avg Speed : 8.1 km/h, 7 min 25 sec per km.
Heart Rate : - HRM did not detect my HR for the whole race.
Official result : 2:29:12
Position : 292/403
Did autolap at 1km interval.
Tried sportypal with my HTC Desire. Battery drained real fast. Battery level was around 85% and after the race, it only left 17%.
HP TRI-Factor Series: TIMEX TRI-Run.
Today is the Tri factor run. Even though that it was stated that the start point is at Punggol, the venue is actually at Sengkang, which is very near my house. Maybe about 500m from my house.
So i get to sleep till 0540 hrs. Brought 1 water bottle and 2 power bar gels for this run. As it will be 3 loops of 7km, 1 power gel will be consume after completing 1 loop.
Starting time is 0700 hrs. With my expected completion time of 2.5 hrs, it will get mightly hot after 0830 hrs.
Left home at around 0630 hrs and reach the starting point at 0640 hrs. Walk around and took some photos. Did the see the rest of my colleagues, so i lined up at the starting point with the rest of the runners at around 0700 hrs. No delay in starting, unlike last year.
It was basically a "home ground run" as i ran this portion of the route quite often.
I was trying to target a time of less than 50 minutes for each 7km loop. Managed to do it for the first 2 loops, but third loop was quite bad. Took quite a few walk break. Either is lack of training or lack of mental strength. Managed to came in just a wee bit under 2 hrs and 30 mins, which is about 5 minutes off my PB.
Was totally "shacked" after completing the 21km. Luckily, there is still "BOOST" isotonic drink available. Those slower runner that came afer me did not have it and can only do with plain water. And only plain water is available at the various water points.
Completed the run with a net time of 2:29:12. The rest of my colleagues came in earlier than me. Even first timer Alan came in at a good time of 2 hrs and 15 mins. Manoj retain the time of the best 1/2 marathoner among us with a time of 2 hrs 1 min, follow by Soo with a time of 2 hrs 2 min. Yee Tat came in just ahead of Alan with a time of 2 hrs 14 min. Tom managed a PB of 1 hr 29 mins for his 10km. Tom's brother-in-law came in around 3 hrs and 20 mins for his debut 1/2 marathon, which is very good considering that he did not train for this distance.
After some photos taking together, decide to left the rest as 2 kids will be cycling to the Anchorvale CC from home.
Results for the team.
Pics taken by HTC Desire.
Pictures taken by Martin Tan.
So i get to sleep till 0540 hrs. Brought 1 water bottle and 2 power bar gels for this run. As it will be 3 loops of 7km, 1 power gel will be consume after completing 1 loop.
Starting time is 0700 hrs. With my expected completion time of 2.5 hrs, it will get mightly hot after 0830 hrs.
Left home at around 0630 hrs and reach the starting point at 0640 hrs. Walk around and took some photos. Did the see the rest of my colleagues, so i lined up at the starting point with the rest of the runners at around 0700 hrs. No delay in starting, unlike last year.
It was basically a "home ground run" as i ran this portion of the route quite often.
I was trying to target a time of less than 50 minutes for each 7km loop. Managed to do it for the first 2 loops, but third loop was quite bad. Took quite a few walk break. Either is lack of training or lack of mental strength. Managed to came in just a wee bit under 2 hrs and 30 mins, which is about 5 minutes off my PB.
Was totally "shacked" after completing the 21km. Luckily, there is still "BOOST" isotonic drink available. Those slower runner that came afer me did not have it and can only do with plain water. And only plain water is available at the various water points.
Completed the run with a net time of 2:29:12. The rest of my colleagues came in earlier than me. Even first timer Alan came in at a good time of 2 hrs and 15 mins. Manoj retain the time of the best 1/2 marathoner among us with a time of 2 hrs 1 min, follow by Soo with a time of 2 hrs 2 min. Yee Tat came in just ahead of Alan with a time of 2 hrs 14 min. Tom managed a PB of 1 hr 29 mins for his 10km. Tom's brother-in-law came in around 3 hrs and 20 mins for his debut 1/2 marathon, which is very good considering that he did not train for this distance.
After some photos taking together, decide to left the rest as 2 kids will be cycling to the Anchorvale CC from home.
Results for the team.
Pics taken by HTC Desire.
Pictures taken by Martin Tan.
Friday, July 9, 2010
Wednesday, July 7, 2010
Run on 7 July - u turn at esplanade
Time taken : 1 hr 11 mins 42 secs
Distance : 9.05 km
Avg Speed : 7.6 km/h, 7min 55sec per km.
Normal wednesday run. Billy, Manoj, Eddie, Yuen See, Alan,, Khoo, Chun How (+ 2 colleagues) and me turn out today. Ran with Khoo, Yuen See and Alan. Water break at Esplanade u turn point.
Distance : 9.05 km
Avg Speed : 7.6 km/h, 7min 55sec per km.
Normal wednesday run. Billy, Manoj, Eddie, Yuen See, Alan,, Khoo, Chun How (+ 2 colleagues) and me turn out today. Ran with Khoo, Yuen See and Alan. Water break at Esplanade u turn point.
Tuesday, July 6, 2010
Run on 6 July - CBD run , set D.
Time taken : 1 hr 14 mins 45 secs
Distance : 8.67 km
Avg Speed : 7.0 km/h, 8min 37sec per km.
Joined the cbd run this evening.
Ran 2 set up the 30 sty hdb flat.
1st set : 5 mins 33 secs, avg HR = 172
rest 3 mins.
2nd set : 6 mins 03 secs, avg HR = 172
rest 3 mins again.
Distance : 8.67 km
Avg Speed : 7.0 km/h, 8min 37sec per km.
Joined the cbd run this evening.
Ran 2 set up the 30 sty hdb flat.
1st set : 5 mins 33 secs, avg HR = 172
rest 3 mins.
2nd set : 6 mins 03 secs, avg HR = 172
rest 3 mins again.
Run on 4 July - run to punggol mrt
Time taken : 1 hr 12 mins 11 secs
Distance : 10.47 km
Avg Speed : 8.7 km/h, 6min 53sec per km.
Another Sunday night run. Tried to do a faster run. Break for H2O drink at the punggol mrt. Next sunday will be Tri factor half marathon run.
Distance : 10.47 km
Avg Speed : 8.7 km/h, 6min 53sec per km.
Another Sunday night run. Tried to do a faster run. Break for H2O drink at the punggol mrt. Next sunday will be Tri factor half marathon run.
Monday, July 5, 2010
Running milestone - 400 Exe. Count.
Running milestone - 400 Exe. Count.
Total since 28 Dec 07.
Duration : 475 h
Calories : 371955
Exe. Count : 400
Distance : 4045 km
Total since 28 Dec 07.
Duration : 475 h
Calories : 371955
Exe. Count : 400
Distance : 4045 km
Friday, July 2, 2010
Watching World Cup 2010 at Sengkang CC.
Watching the Germany vs Argentina match. Too many people inside, need to catch it outside. Btw, Germany trash Argentina 4-0.
HP TRI-Factor Series: TIMEX TRI-Run 2010 race pack contents.
Ask Soo to help to collect the race pack. Collection at Novena Velocity.
Thursday, July 1, 2010
Monthly running summary.
June 2010
Monthly Overview
Exercise # : 9
Duration (hh:mm) : 9:35
Distance (km) : 75.8
Calories (kcal) : 4870
Monthly Overview
Exercise # : 9
Duration (hh:mm) : 9:35
Distance (km) : 75.8
Calories (kcal) : 4870
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