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