2012: 01 02
2011: 01 02 03 04 05 06 07 08 09 10 11 12
Years: 2010 2009 2008 2007 2006 2005 2004

TnT's Workout Blog

"Are you guys runners? You look like runners.
They are my favorite kind of people."
- Christy Shimp
@ Mon 28/06/2010
Exercise Run
Course West Coast Park
Distance 6.70K
Time 43: 04.4
Pace Avg 6:25, max 5:50
HR Avg 134, max 139
Comments Easy morning run after a weekend with a lot of slow walking.


@ Sun 27/06/2010
Exercise Walking
Comments We do a lot of (slow) walking this weekend as we try to entertain Tei's brother and his wife. On Saturday we spend more than eight hours in Pulau Ubin, and on Sunday half of that in the Botanical Gardens and then on Orchard Road.


@ Fri 25/06/2010
Exercise BodyPump
Comments Singapore got country-wide torrential rain this morning which caused flooding and trees falling to highways, and consequently severe traffic jams. However, it was quite nice to have a not so crowded body pump session for a change.


@ Wed 23/06/2010
Exercise Run
Course West Coast Park
Distance 6.47K
Time 39:01
Pace Avg 6:01, max 4:58
HR Avg 135, max 166
Comments Tei ran alone, since Tomi rushed to prepare the last day of the Python course he is giving to the colleagues. A little bit of breeze made running quite comfortable.


@ Mon 21/06/2010
Exercise Pilates
Comments Very tough and physical class. A lot of balancing, which Felicia calls stretching. Today we also get a lecture from her what to do when feeling tired during the exercise. A take-home lesson is never to use an ankle or knee brace, since they only worsen the condition.


@ Sun 20/06/2010
Exercise Run
Course West Coast Park
Distance 6.28K
Time 37:26.7
Pace Avg 5:57, max 5:23
HR Avg 135, max 149
Comments First run for more than a week --- actually the first exercise for more than a week. The plan is to run a little longer, but it is already quite hot so we end up completing just one loop.


@ Wed 16/06/2010
Comments Today we visit Pulau Semakau, an off-shore landfill, which is Singapore's only landfill these days. 94% of the Singaporean waste ending in Semakau is incinerated. The plan is to make it a nature reserve, and it seems to be working well. Both flora and fauna have been naturally introduced to the island: about 80 different bird species have been spotted since the "construction", and there have been dolphin, sea otter, and shark sightings, and a lot of different lizards. We also learn that cats have been seen in Semakau. No monkeys yet, I presume.

To start our visit we take a two-hour inter-tidal walk to see many marine species, some of which we probably would not have spotted without our knowledgeable guide Mindy. It is a nice and quiet walk just about 8km off the Singapore main island. Most of the time we can totally ignore the ships and tankers going by. And in last hours we can't even see the main island because of the dense rain.

We only have our cell phone cameras with us, so we don't take many or any pictures of the marine life. It is pretty dark anyway because of the surrounding rain, but also the animals are really well camouflaged for the naked eye, let alone the camera lense.

However, we take some wild life pictures: on the right you can see a field of sponge, our guide Mindy with a big anemone, and coral that's turning yellow, which means it is not feeling well.



@ Sat 12/06/2010
Exercise Climbing
Course Gunung Belumut, Johor, Malaysia
Comments Despite the prospective Sunday morning Mt Faber running race we head out to a whole day trekking and climbing trip to Gunung Belumut in Malaysia on Saturday, a mountain that stands as high as 1010 meters. We leave early in the morning so that we reach the immigration at Woodlands before 8am.

Since our last trip the situation has improved a bit, and now there are separate lanes for cars and vans/buses, so we get through both the Sporean and the Malaysian immigration quite quickly. Thereafter the ride continues smoothly, people chat cheerily for a while until they start to snooze, including the van driver. We get alarmed after he is about to swerve off the road for a couple of times and makes sudden movements to take the control of the vehicle again. For the rest of the trip we keep an eye on his eyes, and he really has a hard time to keep them open. There is some heavy traffic coming up and we are climbing higher and higher up to mountains.

We start hiking at 10:55am. The trail starts easy with mild grades, although we have quite a few thick tree trunks to climb over. It gradually gets steeper, but it is still walkable: the roots form natural steps. After the 3-kilometer mark the fun part starts. First, the trail is deceivingly easy, but then we hit a wall, and the next hour or so we climb on all fours to grades between 45 to 90 degrees. There are a lot of trees and roots to help us push and pull us up. We think aloud that we are so lucky it is not raining, since the slope would be really nasty if it were slippery, we fathom-- and even nastier when going down.

In 2 hours and 40 minuts we are up on the summit. There's no breeze but a lot of mosquitos, flies and wasps to bug us. We boil some water to make coffee and instant noodles. At 2:30 we start the descend. Rest of the folks start to follow us about thirty minutes later. For us it takes just three hours to get down, but some others more than five. And why is that? It starts raining quite heavily after we leave, and it hurts more the people starting later, since the water flows downwards and makes the lower but steeper parts of trail quite slippery. And the darkness falls, which slows them down even more, even if these people are experienced hikers in the dark.

We are at the bottom of the hill at 5:30pm., the next ones about an hour later when we are done with showering, but we wait for the last ones to arrive for three more hours. And actually, we don't even wait for the ultimate ones, but leave to JB for dinner.

Our wildlife sightings are not many, but include some aggressive monkeys that circle around us up in the trees keeping hell of a noise, and disappear as fast as they appear. Later in the evening we see similar monkeys trying to steal food from the campground at the base of the mountain. They are not macaques, the most common ones in Singapore, but taller and more robust in build, maybe baboons?



@ Wed 09/06/2010
Exercise Run
Course Treadmill
Distance 10K
Time 1:07.28
Pace Avg 6:40
HR Avg 135, max 139
Comments We hit the treadmills for the second half of the NBA finals game #3. Lakers win. We run ten kilometers in 9kph pace, which is surprisingly easy. Tei's heart rate did not even get above 140, even if the monitor tries to fool her.


@ Tue 08/06/2010
Exercise Run
Course West Coast Park
Distance 5.76K
Time 37:14.5
Pace Avg 6:28, max 5:36
HR Avg 134
Comments Overcast and cooler. The heart rate monitor has have some contact problems recently and displays astronomical maximum heart rates.


@ Mon 07/06/2010
Exercise ATB
Comments This slow tempo but effective class is quite enjoyable. This time, in addition to the usual squats we also get our calves burning.


@ Sun 06/06/2010
Exercise Walking
Comments We walk the whole distance of Southern Ridges from our doorsteps to Vivocity at Harbourfront. It is only about 11 kilometers, but trail goes up and down quite a few times. We start relatively early, so it is still cool and overcast. On the top of the ridge we also get the nice breeze from the ocean.

This funny sign is posted at the car park entrance in Hortpark, where we stop for coffee and sandwiches for a late breakfast.



@ Sat 05/06/2010
Exercise Run
Course Science Park II - Kent Ridge Park - Science Park I - Around the NUS campus
Distance 8.6K
Time 59:56.1
Pace Avg 6:58, max 6:11
HR Avg 131
Comments We waited until the heaviest rain ceased, and only then left for a run. We still got some rain on us, and from time to time also a nice breeze.


@ Fri 04/06/2010
Exercise BodyPump & Gym
Comments Tei attended the class, Tomi went to gym. This is the first time the instructor asks latecomers to leave, since they are not properly warmed-up Plus people walking around carrying weights poses a risk when other are working out, especially when lying down.


@ Thu 03/06/2010
Exercise Run
Course West Coast Park
Distance 6.42K
Time 41:30.2
Pace Avg 6:27, max 5:54
HR Avg 135
Comments Another breezeless morning run. Later I found out from my colleagues that the sunrise was especially spectacular this morning. Unfortunately, we couldn't enjoy it from our second floor apartment, and when we hit the run, the sun is already up.