Run on 30 Sept - MacRitchie to Bukit Timah Visitor Centre

Time taken : 3:32:24
Distance : 22.31 km
Avg Speed : 9:31 min/km, 6.3 km/h

Did the only long run for TNF today. Ran to Bukit Timah Visitor Centre and u turn back. Very tired. Took more than 3.5 hours to complete 22km.



Shoe : New Balance MT876.

Mazda 3 SP, 90,000 km

Isaac in small car.

Real Run race pack collection at Velocity.

Kapo, followed Tom to collect his race pack.

Tom just in front.

Run on 26 Sept - u turn at Marina Barrage

Time taken : 1:46:29
Distance : 14.15 km
Avg Speed : 7:32 min/km, 8.0 km/h

Longest wednesday run with Ming Chun. Started early, ran to flyer and was not allowed to proceed further by security guard. We decide to switch over and u turn at the Marina Barrage. Stop for a 100+ break at the Esplanade before heading back.



Shoe : North Face Single Track.

Run on 25 Sept - CBD run , set D

Time taken : 1:01:09
Distance : 7.90 km
Avg Speed : 7:44 min/km, 7.8 km/h.

Normal zouk route, without the stair climbing.



Shoe : North Face single track.

Run on 23 Sept - MacRitchie

Time taken : 1:57:04
Distance : 13.32 km
Avg Speed : 8:47 min/km, 6.8 km/h

The intention is run to to rifle range road. But fell flat down just before rifle range. Did an immediate u turn to proceed back to ranger station to wash up. Luckily the damage is slight and ran back to MR on the original route.



Shoe : New Balance MT876.

Bike on 22 Sept - Bottom of Riverine loop, Pasir Ris, Loyang, Changi Beach Park.

Time taken : 4:13:48
Distance : 44.59 km
Avg Speed : 5:42 min/km, 10.5 km/h



Bike pacer for Soo Kok Meng from punggol park till Changi Beach Park. Soo was running relay leg for the Craze Ultra run.

iPhone 5

iPhone 5 to be launched in Singapore on 21th Sept.

Below is the SingTel price.

M1 price.

SingTel shop queue at AMK hub.

Construction beside Somerset 313.

Run on 19 Sept - u turn at Raffles Statue

Time taken : 50:24
Distance : 7.01 km
Avg Speed : 7:11 min/km, 8.3 km/h

Run with Eddie tonight. U turn at Raffles Statue instead of Esplanade.



Shoe : North Face Single Track.

Hoot! Hoot! New Balance MT20RB2.

Run on 18 Sept - CBD run, set E, Tanjong Pagar MRT up to Mount Faber

Time taken : 1:15:35
Distance : 10.04 km
Avg Speed : 7:32 min/km, 8.0 km/h

No loops tonight. Ran back along Keppel road instead of the usual road.



Shoe : North Face Single Track

F1 cars at Orchard Central.

Watching BRAVE at AMK hub,

Run on 16 Sept - MacRitchie yellow loop.

Time taken : 1:20:17
Distance : 10.69 km
Avg Speed : 7:31 min/km, 8.0 km/h

Back to MacRitchie after many months. Trying to do some training for TNF 25km.

Shoe : New Balance MT876.

Of monuments and memories.

At centrepoint.

Run on 12 Sept - u turn at esplanade

Time taken : 55:45
Distance : 9.07 km
Avg Speed : 6:09 min/km, 9.8 km/h

Standard Wednesday run. U turn at Esplanade. Did a tempo run tonight.

Shoe : North Face Single Track.

Run on 11 Sept - CBD run , set F. Tanjong Pagar MRT up to fort canning

Time taken : 1:20:11
Distance : 8.31 km
Avg Speed : 9:39 min/km, 6.2 km/h

AHM recovery run. Did not do any loops. Lots of walking tonight.


Shoe : North Face single track

Run on 9 Sept - SAFRA Singapore Bay Run and Army Half Marathon 2012.

Time taken : 2:38:18
Distance : 21.30 km
Avg Speed : 7:26 min/km, 8.1 km/h

Shoe : Mizuno Wave Rider 13

Official results.

1430 2645 GOH KOK YONG 02:38:37.15

from runpix

SAFRA Singapore Bay Run and Army Half Marathon 2012.

Today is AHM. Skipped last year and decide to run this year.

Prepared bib and 2 power gels last night. Set alarm clock to ring at 0310 hrs. Did the normal preparation and left home at around 0355 hrs. Drove and parked at Raffles City as usual (parking charges $5.99).

Proceed to the starting point, esplanade bridge. As i went in quite early, i managed to start near the starting point. The race promptly start at 0515 hrs. As my mileage was quite low for the past 3 months, coupled with no long training run, my target was to better AHM 2010 timing (below 2:43).

Strategy was simple, run slow as long as possible (about 7 min/km). Stopped at every water point and see how far my legs can carry me.

There was a change in route this year. Will be running through Gardens by the Bay and the Bay east portion to Kallang and Nicoll Highway.

There was 3 choke points this year that i need to slow down to a walk. After Bay east, under the Sheares Bridge is the worst (3-4 minutes there). The other 2 choke points were at the footbridge at Kallang and then under the Nicoll Highway.

Took the opportunity to took a breather at all 3 locations. Fortunately, managed to jog in between all the water point without the need to slow down to walk. Consumed a packet of power gel at every 1 hour mark.

Water points were not as good compare to 2 years ago. The numbers of tables at every water point are much lesser and at every point, i need to wait for the volunteer to refill the water.

Finally took 2:36 to complete the race. After collecting the medal and 100+, proceed to the Cenotaph to wait for Stanley. We took a picture together and i left to collect the car. Drove to AMK to have my breakfast.