Update: Race

Mizuno Wave 10k 2008

61 minutes

Genting Trailblazer 14k 2008

2 hours 35 minutes

WOD 092208

Run 12km.

- 786kcal burned

Bench press - 15kg, 20kg, 22.5kg, 22.5kg

DB Flys - 25kg, 25kg, 25kg

Pull- ups - 8, 6, 4

Walk 5km

- 462kcal burned

Modified "Chief"

Max rounds in 2 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 6 cycles.

Post rounds completed for each of the 6 cycles.

3, 3, 2, 1, 1, 2

WOD 091008

10-9-8-7-6-5-4-3-2-1 of:

KB Suitcase Deadlift 32kg

KB Single Arm Clean & Press 20kg

KB Single Arm Swing

Time: 38:07

WOD 072108

8 rounds of:

135 lbs deadlifts 15 reps
Push-ups 15 reps

Time: 17:50

and

10km run.

Time: 1 hour

WOD 071908

Five rounds of:

Double Kettlebell Press 20kg for max reps.
*There is no time component to this workout.

7, 9, 9, 8, 8

and

Weighted pull-ups 1-1-1-1-1 reps

12kg, 16kg, 16kg, 20kg, 20kg

WOD 071508

"Andrew"
In 20 minutes, do as many rounds as possible of:
5 Pullups
10 Burpees
15 Situps

8 Rounds + 5 pullups

WOD 071308

Swim 600m

Time: 30mins

WOD 071308

5 rounds for time of:
220 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

Time: 11:50

WOD 070708

"Lynne"

5 rounds for max reps of:

BW Bench press @ 75kg
Pull-ups

14, 8, 7, 7, 6
10, 9, 7, 6, 5

Compare with 052608

WOD 063108

21-15-9

Pullups
KB Swing @ 24kg
Med Ball Throws @ 10kg

Time: 10:44

WOD 062608

Bike in the wee hours of the morning

Distance: 45km

Time: 2:15:15 (along traffic-laden roads with lots of red lights)

Calories burned: 1608 kcal

This was after watching Germany hit the clincher against Turkey. Great match!

WOD 062308

Swim

Time: 50 mins

"Cindy"

In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

13 rounds + 5 pull-ups

Tired. Nuff said.

Penne with tomato, basil, olives and pecorino

serves 4

ingredients

• 750g pomodorino tomatoes
• olive oil
• sea salt and freshly . ground black pepper
• good-quality balsamic vinegar
• 500g penne
• 200g black olives, stoned and halved
• a small bunch of fresh basil, leaves picked
• a chunk of pecorino cheese, to serve

Preheat oven to 200°C/400°F/gas 6.

Throw the tomatoes into a large roasting tin, drizzle them with olive oil, season with some salt and pepper and pop them in the preheated oven for 20 minutes. Once they're roasted, squash the tomatoes with a fork to get the juices going and drizzle over some balsamic vinegar.

Bring a large pan of salted water to the boil and cook the pasta according to the pack instructions until al dente. Drain the pasta and add the roasted tomato sauce and the olives. Tear over most of the basil leaves and toss everything together. Season and serve with the reserved basil leaves scattered over and some freshly grated pecorino.

Recipe courtesy of Jamieoliver.com

Cooking Review by Greg

This is a simple penne dish drawing its flavours from the fresh ingredients itself. There is no overflowing thick sauce here like you find in your commercialized Italian bistro. From the sweetness of the tomatoes to the fragrance of my favourite basil leaves topped by the intensely salty shaved pecorino, you get a nice pasta meal that not too heavy. In case you're wondering, pecorino is a type of cheese made from sheep's milk as opposed to your usual parmesan which is made from cow's milk. Once you tried these, you'll ditch ever using those ridiculous flakes you find in the green container.

WOD 061808

Run 10k.

Time: 58:50

Max HR 214
Avg HR 155

Calories burned = 723 kcal

WOD 061608

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster
Pull-ups

Time: 10:59

Compare to 051408.

WOD 061408

Deadlifts:

3-3-3-3-3 reps

90kg, 100kg, 110kg, 120kg, 130kg

Max reps for:

Benchpress @ 75 kg BW

13, 12, 11, 10, 9

Easy on the ECR

Went for a short 53km today along the famed East Coast all the way to Changi Village with Terence and Colin. I guess it's famous for being the straightest route along Singapore and probably a preferred choice for triathletes or time-trialist because you can actually get onto the aero-position unhindered. As Yong Howe mentioned, it can get boring after a while. That's probably how those Ironman races felt for the most part. A good way to get used to it. I'm still trying to fathom a Tour De France stage as to how mundane it can be after a while. Your mind will be playing tricks on you and yet you have to somehow maintain focus and plan the road ahead. Like most sports and challenges in life, it requires a heap load of mental strength to complement your physical prowess. Or perhaps you can't do one without the other?

Time taken = 2hr 45mins

Calories burned = 1519 kcal

Max HR = 175
Avg HR = 141

Had a nice ride on the way back discussing issues about homosexuality, our fallenness as a human race and whether it is genetics or your environment that determines your make-up? I resisted the temptation during our pit-stop to devour the famous Changi Nasi Lemak and was duly rewarded with a light stomach on the ride home.

Ride of my life so far

Went berserk on wed and did a 4 hour 90km ride with Yong Howe. He's an Ironman and I'm not... yet. I almost called it off cos flu-like symptoms. But like always, I choose not to let it deter me. Pain is temporary right? Well, as it turns out I was utterly smashed by the time I got home. My bike has finally hit the 200km mark and it's time for a tuned up. Yes, bikes need servicing as well.

Max HR 107%
Avg HR 64%

Calories burned: 2282 kcal

As it turns out, I ended sick today. It's an athlete's greatest nightmare. Cos I've got another ride tonight with two friends at East Coast. Heal me Lord.

WOD 060908

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Weight:

50, 54, 60, 60, 64
60, 60, 60, 64, 70
60, 60, 64, 64, 70

Pain is temporary. But quitting lasts forever.

- Lance Armstrong


Last night, straight off dinner and drinks with friends at Ricotti, I zoomed straight to Macritchie Reservoir for a meet-up for another round of midnight riding. The initial trip to the rendezvous point was straightforward enough. An easy negotiation through River Valley Road, cutting into Grange and Tanglin area before zipping across Holland Roading leading into Farrer and in the end Lornie Road.

When I reached the carpark, it was clear that I have the F1 turbo-charged vehicle. Some of em are using single-speeds and what-the-hell full suspension?? We decided to head down to Mandai, grab some nasi lemak and head back to Macritchie. In a pack of 5 covering one lane, we took it rather easy, well for me at least cos I didn't have to push as much on the ascents as much as my steel-framed equipped buddies. I think they got a better workout than me, which made me kinda jealous.

Nasi lemak was fantastic and I wished I know how to get to that place again. This is the second time I headed towards Mandai during the wee hours of the morning. I took timing for the first part of the trip:

Time: 2:44:31
Calories burned: 1478 kcal
Max HR: 102 %
Avg HR: 65 %

Till the next ride. I hope I'll hit 200 km before the month ends. Coming back to my apartment, I saw a group of people being questioned by the police. They must be from the club nearby. I think riding is far better for the soul on a friday night.

WOD 060508

"Cindy"

In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

14 rounds

WOD 052608

"Lynne"

5 rounds for max reps of:

BW Bench press @ 75kg
Pull-ups

16,10, 8, 7, 6
11, 7, 7, 6, 5

A Fling With The Blue Bike

Bukit Kiara Trails

Twin Peaks

1:17:18

805 Kcal Burned
Max HR 91 %
Avg HR 69%

Got a new saddle for my Scott MTB - the Fi:zik Gobi XM. Like it. Oh yeah.. and an insulated bottle as well. I'm still getting used to clipping on to the new SPDs. I guess I have to ride more and be BRAVE.

WOD 051708

"Lynne"

5 rounds for max reps of:

BW Bench press @ 70kg
Pull-ups

Benchpress 12, 10, 9, 7, 7
Pull-ups 10, 9, 8, 7, 6

followed by:

3 rounds of

DB Chest Press
DB Bent-over Rows

3 rounds of

Cable Chest-Fly
Cable Rows

Lynne's results suffered a setback maybe due the hellish Linda a couple of days before. My right shoulder was still sore and feeling tender. I couldn't even pick up the heavy dumbbells properly with that arm. Bent-over rows were always hell for me. I believe it is a question of continuous improvement of grip strength that will stand me in good stead for future workouts.

Linda killed me.

I'm humbled.

10-9-8-7-6-5-4-3-2-1 reps composed of:

100kg deadlift
70kg benchpress
50kg Cleans

I stopped after the fourth set (7 reps round). My shoulders were sending alarming pain signals. I could still do the bench. But obvious weaknesses in core strength coupled by poor "Clean" techniques caused accelerated fatigue. Hence I was unable to beat this girl. Till next time. For now, back to the drawing board and coach burg's videos.

Next round, it will be a more scaled version:

90kg deadlifts
60kg benchpress
40kg cleans

Target as Rx'd:

120kg deadlifts
75kg benchpress
60kg cleans

Why do I weigh so much?

G

WOD 051408

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster
Pull-ups

Time: 10:28

For time:
50 Burpees

Time: 5:05

WOD 051208

"Christine"

3 rounds for time of:
500 meter row
12 body weight deadlifts @ 70 kg
21 box jumps

Time: 14:21

"King Leonidas"

4 rounds for time of:

10 ab rollers
8 Shoulder Presses @ 15kg
15 Weighted Squat @ 16kg
8 Push-ups
10 One-arm KB Swings @ 16kg

Time: 11:44

WOD 050808

"Lynne"

5 rounds for max reps of:

BW Bench press @ 70kg
Pull-ups

Benchpress 15, 13, 10, 8, 8
Pull-ups 10, 6, 7, 6, 6

WOD 050708

7 rounds for time of:

10 95lbs Sumo Deadlift High Pulls
10 Assisted Ring Dips

Time: 15:32