Here it goes again. Another 5x400m speedwork intervals with 200m recovery:
1.28, 1.29, 1.32, 1.34, 1.41 (ave: 1.328)
Not my fastest (1.26), but the average time came down slightly to achieve the target of 1.33 :)
Felt like puking after the fourth lap, which was why the last lap was an unremarkable 1.41.
Sunday, May 10, 2009
Saturday, May 9, 2009
TLog: swim sets
Today's swim (40 laps):
warm up: 1.08, 1.01, 0.56, 1.02, 1.01 (ave:1.016) 30s rest
pull: 1.01, 0.59, 1.00, 1.03 (ave: 1.008) 30s rest
10x100: 2.04, 2.11, 2.10, 2.09, 2.11, 2.14, 2.13, 2.14, 2.13, 2.10 (ave: 2.109) 1 min rest
Compared to last swim with the De Soto speedsuit, there is small difference (<1 sec) for the warm up and pull buoy timings, and almost 3 sec per 100m difference on the main set. Not exactly similar conditions - evening at Laguna pool (25m) versus morning at Bedok SC (50m). So some degree of caution in interpretation is necessary.
Amidst the emphasis on speed, I have forgotten one basic technique, which is to catch only when the other hand is entering the water. I had started the catch too early and that caused some loss in glide efficiency. Also, with the right timing, the body goes into the lateral position better. Again more efficient swimming. Need to internalize these motions again. It is all about muscle memory so that on the actual OWS, it all clicks into place without conscious thought.
warm up: 1.08, 1.01, 0.56, 1.02, 1.01 (ave:1.016) 30s rest
pull: 1.01, 0.59, 1.00, 1.03 (ave: 1.008) 30s rest
10x100: 2.04, 2.11, 2.10, 2.09, 2.11, 2.14, 2.13, 2.14, 2.13, 2.10 (ave: 2.109) 1 min rest
Compared to last swim with the De Soto speedsuit, there is small difference (<1 sec) for the warm up and pull buoy timings, and almost 3 sec per 100m difference on the main set. Not exactly similar conditions - evening at Laguna pool (25m) versus morning at Bedok SC (50m). So some degree of caution in interpretation is necessary.
Amidst the emphasis on speed, I have forgotten one basic technique, which is to catch only when the other hand is entering the water. I had started the catch too early and that caused some loss in glide efficiency. Also, with the right timing, the body goes into the lateral position better. Again more efficient swimming. Need to internalize these motions again. It is all about muscle memory so that on the actual OWS, it all clicks into place without conscious thought.
Friday, May 8, 2009
TLog: De Soto speedsuit and Kent Ridge slopes
How did the De Soto speedsuit work out? It was impossible to tell under OWS environment, so Tue was the real test - in the controlled environment of the swimming pool.
First off, the warm up laps 300m - 1.02, 1.02, 1.05, 1.04, 1.04, 1.04. I was quite amazed to be honest. Usually I took 1.05 to 1.15 per 50m warm up.
Next, pull with buoy - 1.00, 0.58, 0.59, 0.59. Three laps under 1 min, which is quite remarkable for me.
The main set, 10x100m with one min recovery: 2.00, 2.03, 2.03, 2.10, 2.12, 2.12, 2.07, 2.10, 2.14, 2.11 (ave 2.082). Compared with the last two 10x100m sets of 2.17 ave, this was significantly faster as well. Am I getting faster, or is it the speedsuit. Only one way to tell. My next swim will be without the speedsuit.
Other comments: The De Soto speedsuit definitely feels lighter than the 2XU endurance tri suit. I like the snug fit around the shoulders. No gap between the shoulder blades, and that should reduce drag. The thin pad is similar to that for the 2XU elite tri suit (the endurance tri suit has thicker padding).
Wed am: 10 sets of fast spinning for 5 min, 3 min recovery. Tough, tough. Managed only 9 sets.
Fri Kent Ridge slopes
Coach and I went for a recce on Thu - around his favorite training ground. Readers familiar with NUS would immediately recognize the route. First short slope up to Guild House, second long slope to the hostels, starting with a steep incline at the research institutes, with a short reprieve before climbing to South Bouna Vista Road. Rest a while on the turn into NUH.
Then the final slope - climbing up to the sports center, and then after the circle, the killer slope up to the highest point on Kent Ridge. Phew!
FIrst loop was discovery, and on the second loop, I started pacing my ride. However, the traffic had picked up by then (about 8 am) and at one point, I was riding with three buses, and inhaling all that CO2.
Thunder and lightning signaled impending storm, so I did not do the third loop, much to my relief!
View Larger Map
First off, the warm up laps 300m - 1.02, 1.02, 1.05, 1.04, 1.04, 1.04. I was quite amazed to be honest. Usually I took 1.05 to 1.15 per 50m warm up.
Next, pull with buoy - 1.00, 0.58, 0.59, 0.59. Three laps under 1 min, which is quite remarkable for me.
The main set, 10x100m with one min recovery: 2.00, 2.03, 2.03, 2.10, 2.12, 2.12, 2.07, 2.10, 2.14, 2.11 (ave 2.082). Compared with the last two 10x100m sets of 2.17 ave, this was significantly faster as well. Am I getting faster, or is it the speedsuit. Only one way to tell. My next swim will be without the speedsuit.
Other comments: The De Soto speedsuit definitely feels lighter than the 2XU endurance tri suit. I like the snug fit around the shoulders. No gap between the shoulder blades, and that should reduce drag. The thin pad is similar to that for the 2XU elite tri suit (the endurance tri suit has thicker padding).
Wed am: 10 sets of fast spinning for 5 min, 3 min recovery. Tough, tough. Managed only 9 sets.
Fri Kent Ridge slopes
Coach and I went for a recce on Thu - around his favorite training ground. Readers familiar with NUS would immediately recognize the route. First short slope up to Guild House, second long slope to the hostels, starting with a steep incline at the research institutes, with a short reprieve before climbing to South Bouna Vista Road. Rest a while on the turn into NUH.
Then the final slope - climbing up to the sports center, and then after the circle, the killer slope up to the highest point on Kent Ridge. Phew!
FIrst loop was discovery, and on the second loop, I started pacing my ride. However, the traffic had picked up by then (about 8 am) and at one point, I was riding with three buses, and inhaling all that CO2.
Thunder and lightning signaled impending storm, so I did not do the third loop, much to my relief!
View Larger Map
Tuesday, May 5, 2009
Run for a cause: Angels run4COSI
We all run for various reasons - fitness, fun, self gratification and achievement, etc. I am convinced that there is one perhaps more important reason - to run for a cause.
To this end, I will be participating in the Angels run4COSI intiative.
The children of COSI have always held a special place in my heart and the hearts of many of my friends. Each COSI kid has a story to tell, and it is usually a sad and tragic story. We have seen them grown, from toddlers to teenagers. Through the years, we have journeyed with them, sharing their joys, achievements and concerns, supporting them with our prayers and showering them with our love.
For some of the older kids, the time of reckoning has come. Each child can only stay with the orphanage until the age of 18 (or grade 12). This is a growing source of anxiety for many.
The following video underscores their predicament.
Pentecost Methodist Church, together with Bedok Methodist Church and MMS, initiated the Post COSI Integration Program to prepare COSI graduates for reentry into their community of origin and society outside of COSI.
The main objective for the PCOSIIP is to empower every COSI graduate to become useful citizen in the Kingdom of God as well as in the Kingdom of Cambodia. A key element in PCOSIIP is to sponsor COSI youths through tertiary education under the PCOSIIP Education Fund. Two youths were admitted into a Phnom Penh university last year. Over the course of the next two years, an estimated 12 youths would be graduating from high school grade 12.
With the burgeoning number of COSI youths scheduled to graduate from COSI over the coming years, it is imperative that coordinated effort be directed toward raising funds for PCOSIIP Education Fund. Over the past years, the COSI Angel’s Program in PMC has raised substantial money to finance the trips undertaken by our youth teams to COSI.
This year, the COSI young adults team in conjunction with YMPACT youths and the PMC running community are launching the Angels run4COSI program. The Angels run4COSI will raise funds via outright donations and runner pledges. Every cent raised will be channeled towards the PCOSIIP Education Fund.
Yes, participants in the Angels run4COSI will be undertaking a run!
The designated event is the Streetwise Run scheduled for July 5, 2009 (Sunday). The non-competitive category open to the public is the 4 km run, with an estimated 3:30 pm flag off. Registration fee is by way of a donation (minimum of $10).
If you would like to join us in securing the future for the COSI kids by either making a donation (cheque made payable to "Pentecost Methodist Church", and noting "Angels run4COSI" at the back of the cheque) and/or participating as an Angel in the Streetwise Run. Each Angel undertakes a pledge to raise a minimum of $200 for the PCOSIIP Education Fund.
To find out more, drop me an email at seong350@gmail.com
To this end, I will be participating in the Angels run4COSI intiative.
The children of COSI have always held a special place in my heart and the hearts of many of my friends. Each COSI kid has a story to tell, and it is usually a sad and tragic story. We have seen them grown, from toddlers to teenagers. Through the years, we have journeyed with them, sharing their joys, achievements and concerns, supporting them with our prayers and showering them with our love.
For some of the older kids, the time of reckoning has come. Each child can only stay with the orphanage until the age of 18 (or grade 12). This is a growing source of anxiety for many.
The following video underscores their predicament.
Pentecost Methodist Church, together with Bedok Methodist Church and MMS, initiated the Post COSI Integration Program to prepare COSI graduates for reentry into their community of origin and society outside of COSI.
The main objective for the PCOSIIP is to empower every COSI graduate to become useful citizen in the Kingdom of God as well as in the Kingdom of Cambodia. A key element in PCOSIIP is to sponsor COSI youths through tertiary education under the PCOSIIP Education Fund. Two youths were admitted into a Phnom Penh university last year. Over the course of the next two years, an estimated 12 youths would be graduating from high school grade 12.
With the burgeoning number of COSI youths scheduled to graduate from COSI over the coming years, it is imperative that coordinated effort be directed toward raising funds for PCOSIIP Education Fund. Over the past years, the COSI Angel’s Program in PMC has raised substantial money to finance the trips undertaken by our youth teams to COSI.
This year, the COSI young adults team in conjunction with YMPACT youths and the PMC running community are launching the Angels run4COSI program. The Angels run4COSI will raise funds via outright donations and runner pledges. Every cent raised will be channeled towards the PCOSIIP Education Fund.
Yes, participants in the Angels run4COSI will be undertaking a run!
The designated event is the Streetwise Run scheduled for July 5, 2009 (Sunday). The non-competitive category open to the public is the 4 km run, with an estimated 3:30 pm flag off. Registration fee is by way of a donation (minimum of $10).
If you would like to join us in securing the future for the COSI kids by either making a donation (cheque made payable to "Pentecost Methodist Church", and noting "Angels run4COSI" at the back of the cheque) and/or participating as an Angel in the Streetwise Run. Each Angel undertakes a pledge to raise a minimum of $200 for the PCOSIIP Education Fund.
To find out more, drop me an email at seong350@gmail.com
Sunday, May 3, 2009
De Soto Liftfoil speedsuit 2009
According to De Soto website, this speedsuit is now also a trisuit! Save time swimming in non-wetsuit races. Save even more time not having to remove it in transition. The new UTB (Ultra Thin Buoyant) tri-pad offers float during the swim, padding on the bike and is unnoticeable on the run. Made of Desoto's very own Liftfoil Skin fabric. The Liftfoil has no pockets, and no lining. It is designed to help you swim faster non-wetsuit swims. Desoto is the first company to make a men's speedsuit with a front zipper (16-inch YKK® zipper) that offers less drag than those speedsuits with zippers in back. Hydrolinear seam lines hug your body while allowing for maximum reach and glide in your stroke, with no friction against your skin. It can now be worn throughout the entire race. It is very breathable.
At speeds below 5 mph (8 kph) the best surface to flow though water is a smooth surface like Liftfoil. Liftfoil is a hydrodynamic fabric designed to be worn very tight. When stretched on a moving body, Liftfoil becomes thinner, so it absorbs less water. Because it compresses against the skin, it reduces passive drag, and acts as a foil to lift the body at the water surface.
Warning: The speedsuit is not designed for repeated use as a swim suit in a chlorinated pool.
My order for the De Soto speedsuit came through, courtesy of the new dealer JMD Pacific Pte Ltd at Peninsula Shopping Center #02-01. The folks at JMD were very nice about it ... I could place the order and try it on arrival with no obligation to purchase if it does not fit. The order is about the US dollar equivalent, but saving on the shipping cost.
When I tried it on, I found size M to be tight fitting, as it should be. Very thin material, even thinner than the 2XU tri suit I had. The pad feels very soft and comfortable. It has no seams, supposedly stretches in all directions, and offers enough padding for comfort on the bike, yet is not felt when swimming or running. I have yet to test the suit for cycling and running.
On the open water swim at Tanjong beach, I could feel that the speedsuit offered less resistance than the 2XU tri suit. The top fitted very snugly without any gap at the back of the neck. The effectiveness of any speedsuit is in the material. Although I can't compare De Soto speedsuit with other speedsuits, it felt more efficient than the normal tri suit. The one thing that I missed is the compression feel in the thighs and upper body that the 2XU offers. I guess the key consideration boils down to tradeoffs.
Will be doing more swims in the speedsuit over the next few weeks to get a better assessment.
TRI-swim 1 km
The first of four TRI factor series organized by The Orange Room, this swim only event comprised three distances - 3 km, 1 km and 500 m. The venue - good ole Tanjong beach lagoon at Sentosa.
Started off early while it was still raining, but the rain stopped by the time I got to Sentosa. Not many people about at 7:30 am, so got my body marking done quickly and took a few pictures.
Plenty of time to kill, as the 1 km event would only flag off after all the three waves for the 3 km event were completed. Started talking with other early birds - Wong (veteran marathoner and swimmer contemplating cycling), Sam (left KPI and now a personal trainer) and Ong (Ironman!). Later met up with Carrine (who was also at Tangjong in Jan this year), Alvin (first open water swim). Then there was Lawrence (also new to swimming) and KL (enthusiastic beginner aiming for OD) and wife, John (also aiming for OD this year) and wife, Perry and several others. Also caught up with two Indian chaps - uncle and nephew - who were also at the TriBob sprint triathlon. Both were also beginners setting their sights on an OD and full marathon this year.
Oh, yes... this is about the swim. The 1 km route comprises two loops (the 3 km route would be four laps of a longer loop), with a beach run up through a timing mat and water point.
The 3 km participants went off first, and here're the briefing and first wave.
Wong and I deposited our bags and proceeded for a warm up swim. I was planning to warm up at the sheltered end of the lagoon, but Wong went to the open, choppy part. The reason was to get an idea of how the current would affect the swim. We tried both directions, and along the way, I accidentally went into the paths of the 3 km swimmers. Sorry, guys!
Wong gave me some very useful tips on how to ride the waves - to come up with the up wave, and down to pull when the wave goes down.
One interesting observation was that some swimmers would slow at the narrowest stretch of water directly in front of the start/end area. One swimmer, I noticed, was not moving forward, hard as he stroked. After several minutes, he went to breast stroke and only then did he move forward! Wong and I concluded that there could be strong currents around that point and made a note to swim closer to the buoys. And as you might have guessed, I swam right into that spot, and had to treadmill for several minutes! That was not very pleasant. And I had to breaststroke out of that "bermuda triangle".
That was the most exciting part of the swim. The other stretches were not very remarkable, except for the choppy waves around the second turn.
First loop completed in about 13+ minutes. And caught in the bermuda triangle treadmill on the second loop to round up with 29:44 (unofficial time).
After dechipping and getting a BOOST drink, I bumped into Jodan. Have been following his blog for some time, and it is good to meet up with him in person. We chatted some, in particular he gave me some good advice on how to tackle the bike course in Bintan.
So all in all, this was a good swim. In particular, met up with fellow participants and received valuable advice and tips.
Official time: 29:48
First loop: 13:51
Second loop: 15:48
Percentile: 43
Honor roll: DeSoto speedsuit
Started off early while it was still raining, but the rain stopped by the time I got to Sentosa. Not many people about at 7:30 am, so got my body marking done quickly and took a few pictures.
Plenty of time to kill, as the 1 km event would only flag off after all the three waves for the 3 km event were completed. Started talking with other early birds - Wong (veteran marathoner and swimmer contemplating cycling), Sam (left KPI and now a personal trainer) and Ong (Ironman!). Later met up with Carrine (who was also at Tangjong in Jan this year), Alvin (first open water swim). Then there was Lawrence (also new to swimming) and KL (enthusiastic beginner aiming for OD) and wife, John (also aiming for OD this year) and wife, Perry and several others. Also caught up with two Indian chaps - uncle and nephew - who were also at the TriBob sprint triathlon. Both were also beginners setting their sights on an OD and full marathon this year.
Oh, yes... this is about the swim. The 1 km route comprises two loops (the 3 km route would be four laps of a longer loop), with a beach run up through a timing mat and water point.
The 3 km participants went off first, and here're the briefing and first wave.
Wong and I deposited our bags and proceeded for a warm up swim. I was planning to warm up at the sheltered end of the lagoon, but Wong went to the open, choppy part. The reason was to get an idea of how the current would affect the swim. We tried both directions, and along the way, I accidentally went into the paths of the 3 km swimmers. Sorry, guys!
Wong gave me some very useful tips on how to ride the waves - to come up with the up wave, and down to pull when the wave goes down.
One interesting observation was that some swimmers would slow at the narrowest stretch of water directly in front of the start/end area. One swimmer, I noticed, was not moving forward, hard as he stroked. After several minutes, he went to breast stroke and only then did he move forward! Wong and I concluded that there could be strong currents around that point and made a note to swim closer to the buoys. And as you might have guessed, I swam right into that spot, and had to treadmill for several minutes! That was not very pleasant. And I had to breaststroke out of that "bermuda triangle".
That was the most exciting part of the swim. The other stretches were not very remarkable, except for the choppy waves around the second turn.
First loop completed in about 13+ minutes. And caught in the bermuda triangle treadmill on the second loop to round up with 29:44 (unofficial time).
After dechipping and getting a BOOST drink, I bumped into Jodan. Have been following his blog for some time, and it is good to meet up with him in person. We chatted some, in particular he gave me some good advice on how to tackle the bike course in Bintan.
So all in all, this was a good swim. In particular, met up with fellow participants and received valuable advice and tips.
Official time: 29:48
First loop: 13:51
Second loop: 15:48
Percentile: 43
Honor roll: DeSoto speedsuit
Saturday, May 2, 2009
TLog: TriZEN fun ride and intervals
Labor day, May 1
Swine flu notwithstanding, I met the TriZEN group at F2 car park along east coast for a fun ride. There were 8 bikers of us in two groups. I wanted to join the slow group, but Kelvin (who led the Trizen swim at Sentosa earlier in the year) would have none of it. So I joined Kelvin's group with another 3 bikers.
Henry is training for the SD 84k (second attempt) and IM. All the others had lots of experience in the 70.3, IM Langkawi, etc. Kevin had a spanking new Specialized tri bike. And there were a Ceepo, an Orbea and other nice bikes. And mine was the only road bike without aero bars!
One and a half loops with turnaround at the Changi Ferry Terminal and at the Tanah Merah Ferry Terminal. We went in a line, with bike-length drafting. It wasn't too close, which suited me fine, as this was my first time drafting. And yes, it was easier. Going at 30 kph didn't feel all that hard. :)
I had some mechanical trouble with my front wheel / calipers at the TMFT turn, and so didn't join the group for the second leg. Kenny stopped by to chat - he was the last biker and also had some trouble with his bike. Nice bunch of guys, and I really enjoyed the ride.
View Larger Map
May 2
Back to intervals. 5x400m. Target to reach 1.35, but only managed to do that for 3 laps:
1.26, 1.32, 1.36. 1.43. 1.39 (ave: 1.35)
For my own benefit, the first lap was 2 sec better than my last best. Did it feel tough? You bet, especially the last two laps. But recovery was faster.
I still don't like intervals, but they are getting slightly easier. So we'll see.
Swine flu notwithstanding, I met the TriZEN group at F2 car park along east coast for a fun ride. There were 8 bikers of us in two groups. I wanted to join the slow group, but Kelvin (who led the Trizen swim at Sentosa earlier in the year) would have none of it. So I joined Kelvin's group with another 3 bikers.
Henry is training for the SD 84k (second attempt) and IM. All the others had lots of experience in the 70.3, IM Langkawi, etc. Kevin had a spanking new Specialized tri bike. And there were a Ceepo, an Orbea and other nice bikes. And mine was the only road bike without aero bars!
One and a half loops with turnaround at the Changi Ferry Terminal and at the Tanah Merah Ferry Terminal. We went in a line, with bike-length drafting. It wasn't too close, which suited me fine, as this was my first time drafting. And yes, it was easier. Going at 30 kph didn't feel all that hard. :)
I had some mechanical trouble with my front wheel / calipers at the TMFT turn, and so didn't join the group for the second leg. Kenny stopped by to chat - he was the last biker and also had some trouble with his bike. Nice bunch of guys, and I really enjoyed the ride.
View Larger Map
May 2
Back to intervals. 5x400m. Target to reach 1.35, but only managed to do that for 3 laps:
1.26, 1.32, 1.36. 1.43. 1.39 (ave: 1.35)
For my own benefit, the first lap was 2 sec better than my last best. Did it feel tough? You bet, especially the last two laps. But recovery was faster.
I still don't like intervals, but they are getting slightly easier. So we'll see.
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