2010: 01 02 03 04 05 06 07 08 09
2009: 01 02 03 04 05 06 07 08 09 10 11 12
2008: 01 02 03 04 05 06 07 08 09 10 11 12
2007: 01 02 03 04 05 06 07 08 09 10 11 12
2006: 01 02 03 04 05 06 07 08 09 10 11 12
2005: 01 02 03 04 05 06 07 08 09 10 11 12
2004: 12

TnT's Workout Blog

"Are you guys runners? You look like runners.
They are my favorite kind of people."
- Christy Shimp
@ Mon 31/05/2010
Exercise Run
Course Hoi An, Vietnam
Distance 4.52K
Time 31:31.6
Pace Avg 6;58, max 6;17
HR Avg 130
Comments Also in Hoi An we think we are up early, but rest of the town is up earlier. We follow the river bank of Thu Bon River. The streets and sidewalks are made of concrete or some sort of bricks both of which are really hard to run on.


@ Sat 29/05/2010
Exercise Run
Course Da Nang, Vietnam
Distance 6.84K
Time 45:17.0
Pace Avg 6:37, max 6:05
HR Avg 128
Comments We run to the northern end of the riverside promenade and back. It is only six c'clock in the morning but the city is already fully awake and alive. There are a lot of couples and families on the promenade and the market is open. And it is getting hot ...


@ Thu 27/05/2010
Exercise RPM
Comments A hard lunch hour ride. The program contains a lot of sprinting and little climbing.


@ Wed 26/05/20101
Exercise Run
Course Treadmill
Comments Tomi ran four 4-minute intervals at pace 5 minutes per kilometer, with 3-minute recovery breaks in between.


@ Tue 25/05/2010
Exercise Run
Course West Coast Park
Distance 6.31K
Time 39:49.1
Pace Avg 6:18, max 5:34
HR Avg 145
Comments Tei ran alone. Warm and breezeless morning with a clear blue sky.


@ Mon 24/05/2010
Exercise Pilates
Comments The miracle has happened: our instructor was on time today. Actually, she was a bit early, and gave a surprisingly easy class.


@ Sun 23/05/2010
Exercise Hiking
Comments We head again to the Central Catchment area. This time we start at the Bukit Timah Nature Reserve's Visitor Cente, and take South View Path and Catchment Path to Belukar Track. Then we head north on Chestnut Track. We make a couple of detours on trails that are marked as entering a life firing area. We neither hear or see anyone, let alone anyone shooting. Finally, we find a trail that takes us to the waterfront at the Upper Seletar Reservoir. We get our feet really muddy when conquering trails less travelled.

Our wildlife spottings today include a chipmunk kind of an animal that climbs tree trunks and jumps from a branch to branch making vocalizations that resemble a songbird. We spend quite a while looking for a bird in the tree, but all we can see is this rodent that really is making the tsirping sounds, which are quite loud actually. You can listen to this magic creature here, and probably also spot him dashing up and down the branches. In the first picture on the right, you can also see his tail on a branch in the middle of the picture --- yes, he was really fast to catch in the picture.

We also see a monkey family on Chestnut Avenue: the female with a really tiny baby stays closer to the road, but the male remains in higher branches keeping watch and sending sporadic alarm calls.

We finish our hike at Dairy Farm Nature Park, which is so lush and green. There is nobody else in the park --- it is starting to get really hot: the whole day so far has been all sunshine, no clouds, no rain.

(in case you wonder what the metal walls are, it is a pedestrian detour around a road construction site. It is clearly marked as "This way ->" signs, but we are still a bit apprehensive, since the signs seem to lead us to the middle of the construction. The friendly workers direct us to the right direction.)



@ Sat 22/05/2010
Exercise Run
Course Science Park II - Kent Ridge Park - Science Park I - NUS - West Coast Park
Distance 10.30K
Time 1:10'30
Pace Avg 6:50, max 5:49
HR Avg 137, max 155
Comments Another cool morning run in the rain. This week has been quite good for us runners.

In the afternoon we have Imperial High Tea at Si Chuan Dou Hua to which we got vouchers in a World Gourmet Summit event organized by the same restaurant. Three different types of tea (Biluo Chun Tea, Tieguanyin Tea, and Da Hong Pao Tea) are paired with various Chinese dishes, such as glutinous rice balls wrapped in banana leaf, steamed scallop dumplings with seaweed, carrot cake, Si Chuan spinach noodles, and green tea tart.

The restaurant is located on 60th floor of the UOB Plaza from where we get an outstanding view of the central Singapore city, Esplanade, and Boat Quay.



@ Fri 21/05/2010
Exercise BodyPump
Comments Joanna, our regular BodyAttack instructor lead a little different BodyPump programme from the recent ones we have attended. Tomi says it was easy. Tei slightly disagrees. Let's see how sore we are tomorrow.


@ Thu 20/05/2010
Exercise Run
Course West Coast Park
Distance 5.72K
Time 37:03.1
Pace Avg 6:28, max 5:55
HR Avg 130, max 139
Comments Another cooler and rainy morning run. Tei's HR monitor got a seizure and in order to reset it, it had to be stopped and restarted. That explains the shorter distance and time compared to yesterday, even if we ran exactly the same route, to the other direction, though.


@ Wed 19/05/2010
Execrise Run
Course West Coast Park
Distance 6.40K
Time 40:58.9
Pace Avg 6:24, max 5:49
HR Avg 137, max 147
Comments +26C and raining. Nice run. There was barely nobody in the park.


@ Sat 15/05/2010
Exercise Run
Comments French Concessions, Shanghai
Distance 5.27K
Time 35:12.3
Pace Avg 6:40, max 5:56
HR Avg 123, max 131
Comments We spend four days in Shanghai, and three days of it in the Expo, but one morning we squeeze in a run. And how nice it is to stroll the streets on a cool morning among the folks who are wearing winter clothes on their way to work.

We also spot the Expo mascot Hai Bao. There are quite a few incarnations of this little fellow all over the city, or actually were already when we visited last time in November.

Our Expo pictures can be found here



@ Wed 12/05/2010
Exercise BodyCombat
Comments It must be a year since we attended cardio kickboxing class last time (after checking the blog, this indeed is the case). The instructor tries to be very funny, but miserably fails, which makes him super funny. The class is a lot of fun, but not as hard as attack. It makes us perspire, though.

If I don't return to the blog before, tomorrow evening we fly to Shanghai for four days to visit the Expo. Yay!



@ Tue 11/05/2010
Exercise Run
Course Treadmill
Time 30:00
HR Avg 130, max 151
Comments Instead of speed intervals we run some hill intervals on treadmill (profile 2, level 6). The starting speed is 6.7kph but soon we tweak it up to 8.50kph, still the workout is pretty light.


@ Mon 10/05/2010
Exercise ABT
Comments This time we used a step, a mat and a bar (without weights), and the last one only as a weight in leg lifts when lying down on the mat. This is more interesting and varying class than bodypump, and I wish it included some upper body and arm workout.


@ Sun 09/05/2010
Exercise Run
Course West Coast Park
Distance 13.10K
Time 1:22'22
Pace Avg 6:17, max 5:34
HR Avg 147, max 160
Comments Another great thunderstorm looming in the vicinity. This time we get a nice wind, and a couple of sprinkles when returning home. Tomi runs two loops in the park, Tei two and a half. There are a lot of people in the park, especially western families --- apparently because it is Mother's day --- and it is sometimes a hard to avoid pedal-Go-kart drivers, kids and adults alike.


@ Sat 08/05/2010
Exercise Hiking
Comments We find out that someone have been hiking in the Central Catchment Nature Reseve. We don't find any maps of the trails, but this someone had posted Google maps with GPS tracks on them, so we know approximately the route. And we take our own GPS with us.

We ask the taxi driver to take us to Chestnut Avenue. He is a little apprehensive when we ask him to drop us off at the dead end by the PUB facilities. We walk back a bit, and soon we find the rail head, which of course is not marked. However, we find some signage later along the trail. The trail branches frequently but we follow the path which we think is the GPS track. A number of mountain bikers come up on the trail that is clearly marked with "no bicycling" sign. A little later three groups of NSmen come up with maps and compasses.

Thereafter we don't see anybody. Even the monkeys escape up to the trees as we approach, and stay there screeching until we are way past them. We have a number of small streams to cross, some of them are quite muddy, so we have to balance on the planks or tree trunks to avoid getting stuck in the mud.

After a two-hour hike we reach the Old Upper Thomson Road, which has a significant monkey population that behaves quite differently from the ones we see in the woods. These guys are used to humans, who frequently use this (only) route to Upper Pierce Reservoir Park, and dump trash along the roadside. These monkeys even know how to line up for a photograph! If you are trying to take a picture of just one monkey, soon there are three others smiling at the camera.



@ Thu 06/05/2010
Exercise Run
Course Kent Ridge Park
Distance 6.23K
Time 43:18
Pace Avg 6:57, max 6:15
HR Avg 137, max 160
Comments Majestic clouds are looming to the East of us but we don't get any rain. We don't get any breeze either. The Kent Ridge hills make us huffin' and puffin' as usual. We meet the same guy we've seen in all our Kent Ridge runs recently, and at the same spot. We run downhill and he's huffin' up, and greets us cheerfully "Good morning."

Kent Ridge Park is a nice place to run in the morning: there are very few people and the sound of traffic is almost non-existent. But it is not quiet by any means: birds are loud especially in the morning, and the cicadas throughout the day. Sometimes we also hear frogs.



@ Wed 05/05/2010
Exercise BodyPump
Comments It's been three months from our last BodyPump class, so we take it easy. The class is crowded, and so is the locker room --- in women's there is a long line to showers afterwards. The club is just taking too many members. Soon, it will start losing them.

The instructor is energetic, but however funny he tries to be, still his sexists comments about the co-instructor are derogatory. She is seemingly embarrassed.



@ Tue 04/05/2010
Exercise Run
Course West Coast Park
Distance 6.30K
Time 40:38.1
Pace Avg 6:27, max 5:47
HR Avg 135, max 148
Comments If there is any breeze these days in Singapore, it is because of traffic.


@ Sun 02/05/2010
Comments We spend a lazy Sunday afternoon at Marina Barrage. First we have to have something to eat. The food at the Gallery Cafe is cheap, but the kitchen seems terribly understaffed, since we have to wait for our simple curry and noodle dishes for almost 30 minutes. The food is super greasy and hot spicy. Bad and good.

Afterwards, we check one of the galleries, which is awesome, and walk around the rooftop. Other visitors, groups of young people have come to the landmark for a peaceful picnic, and families with small children have come to fly kites, and have a picnic. Great way to spend the afternoon, but it is excruciatingly hot in the sun.



@ Sat 01/05/2010
Exercise Run
Course Around the NUS campus
Distance 8.30K
Time 57:39
Pace Avg 6:56, max 6:04
HR Avg 139, max 161
Comments Very hot May day morning to run. We stopped a couple of times to drink: fortunately there are a number of vending machines (and one which gives you the drink in a paper cup) on campus.

In the afternoon we enjoy a traditional labor day picnic on our own balcony: potato salad and hot dogs, downed with sparkling wine. We are too lazy to go to a nearby park, which would have been the proper way to enjoy the picnic. However, it is hot enough on our balcony: back home the labor day weather is usually rainy and chilly.