The James Tan

Ironman Training Template

2010-02-15T23:50:00.005+08:00

Ironman: 3.8km Swim, 180km Bike, 42km Run

Training Template for Olympic Distance Triathlon

2010-02-12T23:24:00.011+08:00

Olympic Distance: Swim 1.5km, Bike 40km, Run 10km

Events for 2010

2010-01-06T16:00:00.000+08:00

Planning to comptete in the following:

1. Aviva (21 Mar 2010)
2. OSIM Sprint
3. Sundown Marathon
4. Port Dickson Triathlon

Jan 2010

2010-01-02T16:16:00.000+08:00

Brand new year. Classes this year: 1E, 2E, 3G and 4B for PE, 1B for CPA.

Thankfully the crazy ppl in 2E are still with me. Especially the Ashley who always injured one, with MC to boot.

The MediaTech members are still around, and all are promoted to Sec 2!!!.

Standard Chartered Marathon

2009-12-08T17:00:00.000+08:00

Did the full marathon in about 6 hours. Super slow man.

New Bike! Orbea Ora

2009-09-20T01:00:00.001+08:00

Bought a tri-specific bike in the Sept hols after looking and hunting for several weeks. The bike will serve my purpose to prevent fatigue after cycling to the running phase. Been trying to get used to it. Still wobbly, as the riding position a bit different.

I like the colour, though... Ferrari red!!. Will it help me in my triathlon races? Well, I really hope so, so let's wait and see

Trifactor Triathlon 13 Sept 09

2009-09-15T01:00:00.001+08:00

Finally did an Olympic Distance Triathlon in Singapore! 1.5 km swim, 40 km bike then 10 km run.

Took 3hr 45 min. Still sub 4!! This will be the last triathlon using my faithful Trek!! Bought a new bike (see next post) and still getting used to it.

Accident!! On Saturday, 22nd Aug 09

2009-08-24T13:16:00.008+08:00

Was on the way to Toa Payoh, when I braked to avoid a taxi in front. Then this lorry slammed behind me. Damage to lorry, minimal. Damage to my car: Substantial.

See pics to understand.

My car. The whole back was damaged. May take up to 10 days to repair, cos was told this car have no spare parts. So, may have to specially import from Japan. Good thing is that the other guy's insurance will pay!!

The lorry that slammed into me. Minimal damage as can be seen from the photo. In fact, the loose mud guard may even be attributed to it being a lorry!

Port Dickson Triathlon

2009-07-15T17:00:00.009+08:00

Swim 1.5km, Bike 40km, Run 10km.

My first triathlon for 2009, after my operation!! We drove into Malaysia on 11 July in a convoy of 7 cars! And boy, was it eventful. After the causeway, at the Shell station, one of my friends got into an accident!! As he was driving pass a car, the car's door opened!! And banged straight into my friend's car! Luckily, the damage to his car was minor and he could still carry on the journey to PD.

My friend's car: Notice the damage to the mud-guard

The damaged Wish, also a Singapore car

We went for the famous roadside "ko lo mee", and then proceeded to PD. The girls were tired after having to wake up soooo early on a Saturday!

Port Dickson was welcoming to my 2 girls, and one of the first things they did was to go for a swim in the pool! After all, they have been looking forward to the pool all day long.

I had a shock when I found that my registration has not been accepted!! I had to wait till about 6pm when they put me into another category. I am racing after all!!

Sunday, 12th July 2009

Race day! As this will be my first race after a long time, feelings of anxiety abound. But, I have raced in PD before, and that happy thought at least calmed me down. Well, to cut the long story short, I finished the race. Not in record time, cos my run is still slow, as I am not up to speed yet. My swim was almost back to normal, bike was a bit faster, but run was a dismal 8min/km!!. But, I finished. And that's important to me.

Next race? OSIM International Triathlon. And this time, my 2 girls will be racing too!

This weekend: 4-6 July

2009-07-06T23:00:00.001+08:00

Weekends are really more strenious than weekdays. What's on this weekend?

Saturday, 4th July: Met JoyRiders at Playground @ East Coast at 0640. Did 50km cycle, then did a short 6km run in the new JoyRiders jersey (to test if it can be used for runs after the bike phase). It can. Its not warm in it.

Afternoon, brought my younger daughter (7 years old) for short cycle around Bishan Park (3 rounds), then a short run of 1.6km to prepare her for the OSIM Triathlon.

Sunday, 5th July: Its a breakaway from normal routine. Reached carpark F2 for "brick training" with Yellowfish, consisting of 2.5 hours bike (I did 70km) and a 1 hour run (I targetted only 6km). Afternoon was spent with the 2 girls, again in Bishan park doing the bike-run phase. Same 3 rounds, same 1.6km run. They are fit. Very fit.

Trifactor Tribike 60km

2009-06-18T23:00:00.000+08:00

Went for the event on 14 June. My fitness is still not top peak yet. Although at times I can pull in 38-40km/h, my average speed was only about 30km/h!. Finished the event slightly more than 2 hours... Slow sia...

This means I need to train hard if I still want to do Aviva Ironman 70.3 next year. Its in March 2009, so not much time to train.

Started full swing in swimming, doing once a week, 40-50 laps (2 to 2.5km) per session. Its the running that's pulling me back. Did 10km run in 80+ minutes!! super slow. Will most prob go back to the gym for threadmill work. Hope to get back speed of at least 10km in 1 hour! Which will probably translate to 5 hours for the marathon (law of diminishing returns?)

My personal training schedule so far:

Sunday: 10-15km run

Monday, Wednesday, Friday: rest

Tuesday: 8-12 km run

Thursday: 40-50 laps swim

Saturday: 90-100km bike

Would love to train everyday, but its quite impossible, given the school schedule and work.

Endurance Events 2009

2009-06-10T10:30:00.002+08:00

Planning to compete in the following events:

1. TriFactor Cycling 60km (14 Jun 09)
2. Runway Cycling 45km (21 jun 09)
3. Port Dickson Triathlon (12 Jul 09)
4. OSIM Triathlon (1 Aug 09)
5. Sheares Bridge Run (21km, will update)
6. TriFactor Run
7. Trifactor Triathlon
8. Standard Chartered Marathon (42km)

Student Leaders: MediaTech 2009

2009-06-06T00:00:00.000+08:00

Selection camp finally over, and I had a hard time selecting the new batch of mediatech, given that 30 odd (out of a possible 80+ campers) who attended. Of course, I have my pre-selected list, but its un-professional to reveal who was in it.

Narrowed down to 15 and went to work checking all of them out:

1. NAPFA (must have passed)

2. SA1 results (maintain target or better. If lower, not more than 10% drop, salvagable)

3. Class attitude (class file, lateness, MORF, etc)

4. Interviews (must have cleared both)

Selected my final 10 after some gut-wrenching decision time. Here I would like to say to all Mediatech 2009 that ALL 10 of you have met my rigorous criteria, and I would like you to remember that you are now in an elite unit of the SL. Please behave in a manner befitting as a member of an elite unit. Will pos their names after I have confirmed them.

School

2009-04-04T10:00:00.000+08:00

School was hectic. Was or will be involved in the following projects:

1. Vice Chairman, Speech Day (18 Mar 09)
2. Camp Commandant, Sec 1 camp (25 to 27 Mar 09)
3. Conversion of room to full computer lab (completed Mar 09)
4. Wireless system (scheduled completion, Apr 09)

Road to Recovery

2009-03-10T10:00:00.000+08:00

Its been 2 months plus, and I am recovering... Started cycling on 28 Feb 09, 2 and a half months after the op. Did a short ride about 30km only. Started slow jogging too.. only 1 plus km, then felt the leg muscles tight.

I am taking it easy, doing things slow. Will be starting swim soon.

My 2nd Operation: ACL Replacement

2009-01-01T10:00:00.004+08:00

Went for 2nd ACL replacement operation on 9th Dec 2008. Its an allograft (meaning the ligament imported from US). Meaning I have an American body part in me! Hahaha...

I had to wear leg brace for 6 weeks, but after 4 weeks, had recovered sufficiently and can take it off! Went for physio diligently, weekly or twice weekly for the first month. Together with eating lots of salmon, I think these contributed to my fast recovery.

Endurance Events Participation 2008

2008-09-18T22:00:00.000+08:00

1. Adidas Sundown Marathon - 42km (31 May)
2. Saucony Passion Run - 15km (8 Jun)
3. OSIM Sprint Triathlon - S750m, B20km, R5km (12 Jul)
4. Port Dickson Triathlon - S1.5km, B40km, R10km (19 Jul)
5. Desaru Long Distance Triathlon - S2km, B90km, R21km (16 Aug)
6. Aviva Ironman 70.3 - S1.9km, B90.1km, R21.1km (7 Sep)

Enough for 2008 lar

My Operation (Part 1)

2008-09-17T19:00:00.000+08:00

Tuesday, 9 Sep 08 (2 days after Aviva Ironman 70.3) I checked into Changi General Hospital for elective Anterior Cruciate Ligament re-construction surgery. This is a must-do surgery.

In March 08, I had quite a nasty fall, which severed almost 80% of my ACL (but unknown to me at that time). I found out when, after the mandatory rest of 3 weeks, when I went back to running, my speed slowed down tremendously. From being able to finish 10km in 50 minutes, I was taking like as much as 100 minutes for the 10km! It really came to be a head when I completed the Sundown Marathon in close to 7 hours!!

Anyway, to cut the long story short, I went for all the requsite tests: X-rays, MRI scans. Diagnosis: My ACL graft, which I did in 1994 has torn!! I chose surgery to repair, else that is the end of my triathlon days.

Here are some notes of the surgery. Don't ask me what it means, just copied from the discharge summary.

Left ACL graft tear, -s/p therapeutic left knee arthroscopy, left tibia bone defect autograft
ACL LAX
PCL AND PLC INTACT
PROM = RIGHT (FULL)
SKIN AND BONE QUALITY GOOD
MED AND LAT MENISCI GOOD
PCL INTACT
ACL GRAFT 80% TORN
MFC CARTILAGE GRADE 3 WEAR
TIBIAL MED PLATEUA 15MM DIAMETER POSTERIOR MEDIAL CORNER GRADE 4 WEAR
LFC AND LAT TIB PLATEAU CARTILAGE INTACT
TROCHLEA GRADE 3 WEAR
PATELLA GRADE 1
MED AND LAT GUTTERS NO LOOSE BODIES

Summary: Sounds bad...

Some Pictures of the scars...

Picture of the left waist where the bone for graft was taken

The sewn-up left knee... Long wound shows there the previous screw was removed and bone grafted.

Anyway, its "Part 1" because in Dec 08 I am scheduled to go in for Part 2: The actual ACL re-construction itself.

I am on MC till 24th Sept 2008. Lying at home is not a good option... Missed the hectic school life, and the workouts...

Aviva 70.3 Ironman

2008-09-15T21:00:00.000+08:00

The 70.3 (formerly called Half Ironman) is a race of 70.3 miles (converted from metric), consisting of Swim 1.9km, Bike 90.1km and Run 21.1km. This year the event was held on 7th Sept 2008 at Playground @ Big Splash. This was the 2nd time Ironman 70.3 was held in Singapore. This is the biggest Ironman 70.3 in Asia and the only official Ironman race in Singapore. 1,400 participants from 57 countries were there.

I was fortunate to be among the 1400 participants. Many of my triathlete friends were with there, either as participants or volunteers.

My placings: Total time taken: 8 hours 6 minutes 44 seconds
Swim time: 1:06:52 Transition 1: 0:07:11
Bike time: 3:21:08 Transition 2: 0:06:59
Run time: 3:24:32

Swim: Its a mad house with I-kick-you-you-pull-me in the water. It cannot be help as we were all swimming almost all at once, and it was crowded and messy. I did not enjoy the nice scene (nice scene?). If there was nobody around it means bad news and there may be something wrong... maybe I am not on the right track? Or I have swam off-course? Finally... after 1 hour 7 mins... I am out! I was happy to get out of the water in 1 piece after all the kicking, punching, scratching, etc...

Bike: The bike course was from Big Splash in ECP towards Fort road (flat) and then going up to AYE, and then to Pasir Panjang, U-turn back on AYE towards ECP again. There were lots of climbs, headwinds, downhills. Personally, I do not much like the bike course. (Too many hills, which I think I under-trained for these). The roads were also too narrow, being closed on one side only. Seriously, it was too narrow to avoid drafting.

Run: 3 laps of ECP is boring like hell. My run was super slow, with 80% of my left ACL gone, a torn meniscus, and eroded cartilage (I found out after my operation, but this is another post). I stopped at every water point to grab water, 100+, sponges and gels then started running again. Waving and smiling to thank everybody who was cheering us on, and encouraging others.

While on the run, I felt like giving up at some points of the race. My knee was seriously giving me problems. Pain was with me from maybe the 8km onwards. My only thought: I didn't pay so much to give up. I WILL finish the race!! And finish I did!!

On the whole, I enjoyed the race. I thank my wife and daughters who were there to greet me when I finish. I appreciated all who were there supporting and cheering. I saw many friends on the day. Special thanks to: (in alphabetical order)
1. JoyRiders
2. Yellowfish

Well, that is all for now...

The School Musical: 1st July 2008

2008-07-03T21:30:00.000+08:00

Its that time again. Another year, another musical. This time, my team did not do PA, but video. It will turn out to be a blessing in disguise, as we will be using the footage for the roving dv competition. My team of videographers:

1. Jacelyn Pang (3D)
2. Phaedra Ong (3D)
3. Sheryl Lynn Gasper (3F)

They are well-trained, thanks, of course to... Me lar... Who else?

Desaru Training: 29 June 2008

2008-07-01T22:00:00.000+08:00

Part of the bigger group. This is the 5.30am group I cycle with every Saturday.

Food at Sungei Renggit Town

The 5.30am group at Sungei Renggit Town

What a treasure trove!!

Went Desaru for cycling training. Did about 120km. Of course we had fun, with seafood to replace the lost calories. Weather there was HOT HOT HOT!!!. But, we have to learn to take it.

May 28-31 Fun & Fitness Trip to Trengganu

2008-06-02T23:00:00.004+08:00

A total of 26 students and 4 teachers went for the trip. More in the fun and fitness blog. Here are some photos of the trip.

That's me!!

Coming down from the flying fox

Alan, Lee and me

Lee and me

The whole group, after CIP in a home for the disadvantaged

Sports Day 10 April 2008

2008-04-11T15:00:00.001+08:00

Well well. This is the FIRST time since I came to Mayflower Sec that Unicorn is not last!! And Griffin was not fist either!! Haha... Felt so good!!

Sec 2 Camp: 18-20 March 2008

2008-03-21T11:00:00.007+08:00

Self Portrait on Canoe!!

Its "Camp Week" in Mayflower.

Sec ones in school

Sec twos in Bukit Batok

Sec threes in Chua Chu Kang

Sec fours and fives in school for Careers Seminar / Study Skills

MOE Adventure Centre (Changi)

Another view of the MOE Adventure Centre (Changi)

"Fun" would be an understatement. The Sec 2 camp was actually at 2 locations: The sea activites area was in Changi MOE Adventure Centre (next to NSRCC). There, dragon boating, canoeing and rafting were carried out.

"Is this Art?" No prizes for guessing though.

Testing of life-jackets.

Out for Dragon-boating!!

Being there for the 2 days, I must say that our students are really privilaged. During my days as a student, camps were only for the Uniformed Groups (thankfully, being in the NCC then, I had the privilage to go for these camps).

Canoeing on the sea (where else?)

Canoe antics!! Well...

At the end of the canoe session: Washing up and Admin.. And posing!!!!!

Humanities Trip to Malacca: Sat 8 March 2008

2008-03-10T23:00:00.003+08:00

The trip to Malacca for the Sec 5s was fun. Got to know some students that I even punished before, for playing a fool in NAPFA test. Talked to them and made them understand that NAPFA is an important component of the school syllabus.

I didn't know Malacca was so rich in history!! I mean, I have neem to Malacca countless times, and everytime its only the visit to the Red Church, and then chicken rice! It really did open my eyes to the rich cultural history and diversity of the state.

We visited A Famosa too, and I must admit this is the FIRST time I visited a "safari" in Malaysia. It was certainly interesting.

It was General Election fever in Malaysia, and it beling polling day allowed us to see the electoral process in play.

Swim Training:4th March 08

2008-03-04T23:53:00.001+08:00

Warm up 200m
2 x 400m, 3 x 200m, 2 x 100m, Rest
2 x 400m, 1 x 200m, 1 x 100m, Rest
10 x 50m
Cool down 200m

Total Distance: 3600m
Total Laps: 72.

Sometimes I wonder why I pay a coach to "torture" me this way.

Dreams

2008-03-03T23:00:00.002+08:00

When God gives you a dream, He places within you - or within reach - all the resources needed to fulfil it. When you begin to pursue your dream, someone will always emerge to try and steal it. Often, it'll be someone who never had a dream of his own, or if he had, he abandoned it.

God can't do or wouldn't do through someone like you. Never let a cop-out, a dropout, or a burnout cause you to give up the dream God has put in your heart! Without a dream and the determination to fulfil it, life is reduced to bleak black and wimpy white - a diet too bland to get anybody out of bed in the morning. So go after the quest that fuels your fire. Keep your dream alive!

Training Preparations and God

2008-03-03T22:00:00.001+08:00

I found that with God involved in the training process, I can train better. Reason maybe that I run faster to finish then can go church. Yesterday, 2nd March, I went for a 21km run at 6am. My timing: 2hr 20min.

My other timings:
Standard Chartered 2007: 2hr 45min
Shearas Bridge Run 2007: 2h 59min.

My Preparations so far:
Run: Tue (max 15km with SAFRA Toa Payoh), and Sun (try for 21km or longer, start at 6am)
Swim: Thu (class) and Sun (own training)
Bike: Sat (hopefully > 100km with hill climbs

Sea Swim in East Coast

2008-02-24T22:00:00.003+08:00

Today, we had the sea swim session. I must confess that I was nervous at first, not knowing my own ability. Well, I did almost 2 km in total and I must confess, it felt good. Wished to swim more after that.

The hard part is finding time to do all 3 together... Swim Bike Run.. Training seems to be piecemeal. I don't know who it will feel like combining all 3. I know that my thighs will hurt when transition from the bike to the run. That is one part I need to train...

Road Traffic Act Chapter 276, Section 140 pertaining to cyclists.

2008-02-20T23:00:00.006+08:00

For people who ask: "Are lights necessary for bicycles", and related questions, I hope this act may provide some answers.

ROAD TRAFFIC ACT (CHAPTER 276, SECTION 140) ROAD TRAFFIC (BICYCLES) RULES

Citation.
1. These Rules may be cited as the Road Traffic (Bicycles) Rules.

Definitions.
2. In these Rules, unless the context otherwise requires —
"bicycle" means a pedal bicycle, a pedal tricycle, a trishaw or a power-assisted bicycle;
"hours of darkness" means the time between sunset and sunrise;
"power-assisted bicycle" means a bicycle that is equipped with an electric motor and that may be propelled by muscular power or by the electric motor with which it is equipped, or by both.

Towing not permitted.
3. No bicycle shall when on any road be towed by any other vehicle.

Restriction on number of persons carried
4. — (1) No bicycle shall be used to carry at one time more persons than the number for which it is designed.
(2) Except as provided in paragraph (3), but subject to paragraph (4), no person shall be carried as a pillion passenger on a bicycle unless the bicycle is designed such as to be provided with a seat for a pillion passenger.
(3) A child below the age of 12 years may be carried on a properly constructed seat or carrier affixed to a pedal bicycle.
(4) No person below the age of 16 years shall be carried as a pillion passenger on a power-assisted bicycle.

Riders to give signals.

5. The rider of a bicycle shall in order to inform traffic that he intends —
(a) to 'stop' — hold out his right arm horizontally with the forearm vertical and with the palm of the hand to the front;
(b) to 'slow down' — hold out his right arm horizontally with the palm of the hand downwards, and move the arm up and down several times;
(c) to 'proceed to the right' — hold out his right arm horizontally with the palm of the hand to the front; and
(d) to 'proceed to the left' — hold out his left arm horizontally with the palm of the hand to the front.

Signals to be made in sufficient time.
6. Signals under rule 5 shall be made in sufficient time to enable traffic to take appropriate action for the avoidance of danger.

Travelling abreast prohibited.

7. —(1) No bicycle shall be ridden on the right of another vehicle proceeding in the same direction except when overtaking such other vehicle.
(2) No bicycle shall be ridden on the right of any two other bicycles proceeding abreast in the same direction except when overtaking such other bicycles or on parts of roads or paths set aside for the exclusive use of bicycles.
(3) Wherever part of a road or a path adjacent to a road has been set aside for the exclusive use of bicycles, no bicycle shall be used on any other part of the roadway.

Bicycle to be ridden on left side of road.
8. Every bicycle shall be ridden close to the left hand edge of the roadway and in such a manner as not to obstruct vehicles moving at a faster speed.

Load on bicycle not to exceed 18 kg.
9. —(1) No load on any two-wheel bicycle shall weigh more than 18 kg. or be of such dimensions as to cause or be likely to cause danger, obstruction or annoyance to persons using the road, and every load shall be properly and rigidly secured to the bicycle.

Limitations of height, etc. of load.
(2) No load on any pedal tricycle shall overhang the body fitted thereto nor shall the height of any such load be more than one metre from the ground.

Bicycle to be ridden in an orderly manner.
10. No bicycle shall be ridden or propelled otherwise than in an orderly manner and with due regard for the safety of others.

Lights to be carried by bicycles during darkness.
11. —(1) Every pedal bicycle or power-assisted bicycle shall, during the hours of darkness, carry a lamp showing to the front a white light visible from a reasonable distance.
(2) Every pedal tricycle and trishaw shall, during the hours of darkness, carry a lamp fixed to the offside of the vehicle and showing to the front a white light visible from a reasonable distance.
(3) Every bicycle shall, during the hours of darkness, carry a lamp or a red reflector showing to the rear a red light or a red reflector visible from a reasonable distance.

Restriction on nature of lights.
12. —(1) No bicycle shall show a red light to the front.
(2) No bicycle shall show any light other than a red light to the rear.

Requirements for use of power-assisted bicycle
13. —(1) No person shall use a power-assisted bicycle on a road unless the power-assisted bicycle —
(a) complies with the requirements specified in the Schedule to the Road Traffic (Power-Assisted Bicycles — Approval) Rules 2004 (G.N. No. S 768/2004); and
(b) has been approved and sealed in accordance with those Rules.
(2) No person below the age of 16 years shall ride a power-assisted bicycle on a road.
(3) Every person who rides a power-assisted bicycle on a road or who is carried as a pillion passenger on a power-assisted bicycle on a road shall wear securely on his head a suitable protective bicycle helmet.

My favourite vehicles

2008-02-18T23:00:00.001+08:00

The venerable Land Rover Defender

The "New Look" Mitsubishi Triton Pick up.

Well, when my car expires, I aill hope to get the Triton as it is more practical (being Japanese, servicing and all else will be easier). Also, the Land Rover will probably cost 2 to 3 times as much!

Treetop Walk

2008-02-15T23:59:00.004+08:00

Today, 9 of us went to walk the Treetop walk as part of our school's interest group activity, where all staff go for an activity of their choice. We chose the treetop walk as we wanted to be closer to nature...

The Group

Another picture of the group

We saw plentiful plant life and we even saw a black lily, which one of my colleagues said they bloom very rarely.. Well we saw 2!! Here are some pictures of the activity.

The Black Lily

Work and Training

2008-02-12T12:00:00.000+08:00

Have been busy rather lately. Will be involved in a major project: Video show for the President's Challenge 2008, in which my school will be participating. The video will showcase our school as a caring school (which happens to be true).

On the training side, finally got the momentum to start training again. Signed up for Sundown Marathon (42km), to be held in 31 May 2008. Am considering doing 1/2 marathon for the KL Marathon, on 30th March 2008.

Malaysian Endurance Events (mainly Triathlons) 2008

2008-02-11T22:00:00.001+08:00

The Malaysian Endurance Events dates:

1 20 Apr 2008 A Famosa International Triathlon, Melaka
2 25 May 2008 Kenyir Lake International Triathlon, Terengganu
3 19 Jul 2008 Port Dickson Triathlon, Negeri Sembilan
4 25 Oct 2008 Desaru Intl Long Distance Triathlon, Johor

These are the events that I am CONSIDERING going. There are plenty more which I have not listed.. And this is part of the cycling group that I normally join... Team Bandung

Runs and Rides on CNY 2008: Aviva 70.3

2008-02-09T23:00:00.000+08:00

Chinese New Year 2008 Holidays: 6th to 10th Feb. Of course did the "traditional" things like reunion dinner, and visitations, gatherings. Thankfully I did controlled my diet. Even did a short 10km run on Thursday and a 100km ride on Saturday.

Oh did I mentioned that I have signed up for the Aviva Ironman 70.3 2008? It will be on 7th Sept 2008. The event is a 1.9km swim followed by a 90km bike ride and then a 21km run. Time limit: 8.5 hours. I have no great plans to finish the top few. Just finish the race. That's my goal.
Check out the Aviva Ironman 70.3 website [here] for more details.

My Preparations:
Tue, Fri and Sun: Run
Thu and Sun: Swim
Sat: Bike

Oh and looking at the list below, I may take part in a few of these races...

Endurance Events 2008

2008-02-01T00:00:00.000+08:00

Here are the Endurance Events for 2008 (which I may be interested in, and which may interest some of you)

MARCH 2008
01 (SAT): - Singapore Biathlon (Swim 1.5km/Run 10km) - www.safra.sg

APRIL 2008
20 (SUN): - TRIBOB SINGAPORE SPRINT SERIES - Race 1 DUATHLON - www.singaporesprintseries.com

MAY 2008
04 (SUN): - TRIBOB SINGAPORE SPRINT SERIES - Race 2 BIATHLON - www.singaporesprintseries.com
18 (SUN): - OAKLEY City DUATHLON - www.cityduathlon.com
31 (SAT): - Sundown Marathon - www.sundownmarathon.com

JUNE 2008
08 (SUN): - Saucony-100 Plus Passion Run 08 - www.singaporepassionrun.com
08 (SUN): - TRIBOB SINGAPORE SPRINT SERIES - Race 3 TRIATHLON - www.singaporesprintseries.com
29 (SUN): - Lion City Marathon - www.lioncitymarathon.com

JULY 2008
12 (SAT): - OSIM Triathlon day 1- www.triathlon.sg or www.triathlonsingapore.org
13 (SUN): - OSIM Triathlon day 2
Pending: - Milk Run
- Mizuno Wave Run

AUGUST 2008
24 (SUN): - Singapore Bay Run/Army Half Marathon - www.safra.sg/sbr

SEPTEMBER 2008
07 (SUN): - AVIVA Singapore Half-Ironman 70.3 - www.ironman203singapore.com

OCTOBER 2008
Pending: - New Balance Real Run 10k/15k

DECEMBER 2008
07(SUN): - Standard Chartered Singapore Marathon - www.singaporemarathon.com

Singapore Straits Regatta 2008

2008-01-21T22:00:00.000+08:00

I am very thankful to my Principal for releasing me to take on the role of "Chief Race Officer" for the Regatta. Here are some photos of the regatta.

For more information of the regatta, visit the Straits Regatta website[here]

New Year 2008

2008-01-01T01:00:00.000+08:00

Hi all,

I mentioned my blog will not be constantly updated, but I did'nt it will not be THAT outdated. Please forgive me...

Will try to be more updated...

Anyway, to round up 2007, here are the events I participated in:

1. Powerman Malaysia: Run 11km, Cycle 64km then run again 10km.
2. Standard Chartered Marathon (did 1/2 only, ie 21km)

Also, I have signed up to "Learn to Swim" and my coach is a triathlete. I am learning to swim frontcrawl more efficiently so to be able to participate in 2008's AVIVA 1/2 Ironman.

In about 5 lessons, I am able to swim about 15 to 20 laps!! An achievement considering that I was only able to do the breaststroke before!

My Birthday!! 31st August 2007

2007-09-01T22:21:00.000+08:00

Me and Joshua in a "disgusting" pose!!

Finally, when I sign up for events can put "Mens Veteran!!" Haha...

The whole school "gave me face" by celebrating my birthday in Raffles marina. The coolest team: Team SWC.

Army 1/2 Marathon...

2007-08-30T22:16:00.000+08:00

Completed 21km with time of about 2 hours 30 minutes...

Shotgun Down-The-Line Shooting

2007-08-24T22:38:00.000+08:00

The infocomm Club tried a session of shotgun shooting on Aug 22. For me, it was kinda fun... having shot shotgun for the first time, even after having experience with army weapons like the M16, GPMG, M203, etc...

Fitness and Me

2007-08-11T22:13:00.000+08:00

Am I turning into a fitness freak? Maybe... Swim sessions, long run sessions, long cycling sessions...

Aim: Do the 1/2 Ironman by 2008 and maybe the Full Ironman by 2009.

Cycling Trainings

2007-08-01T10:18:00.000+08:00

I have found the perfect way to train cycling.... Nowa days I cycle from 5.30am every Saturday with another colleague, Mr Lee Joen Yen. Our distances vary from a minimum of 70km to about 100km. Our training takes us almost round the whole of Singapore. We will usually start from Longhouse Thomson and go to places as diverse as Jurong, Sembawang among others.

OSIM Triathlon

2007-07-30T10:12:00.000+08:00

I participated in the triathlon (sprint) for the first time. While the bike and run sections were good, I've been let down by the swim component. Well, its a first time. My AFI would be to train more in the swim component , and swim more frontcrawl (aka freestyle).

Nowadays, I will have to swim at least 1km (20 laps) per week in the frontcrawl.

Overall result? Too bad for publication lor...

PE Dept 2007

2007-05-01T22:40:00.000+08:00

Coolest department in Mayflower!!!!!!!!!

INTERPRETATIONS OF RULE 42, PROPULSION

2007-03-28T22:17:00.000+08:00

(January 2005, www.sailing.org)

INTERPRETATIONS OF TERMS USED

A term used as stated below is shown in italic type. Other terms that are specific to rule 42 are defined in the rule.
Background rolling is the minimum degree of rolling caused by the waves.
Body pumping is the movement of a sail caused by in and out or up and down body movement.
A flick is the effect caused by body movement or pulling in or releasing a sail that is so abrupt that the normal shape of the sail is changed and almost immediately returned to the original shape.
A pump is a single pull on a sail that is unrelated to wind or waves.
Repeated means more than once in the same area on a leg.
A roll is a single-cycle athwartship movement of the boat during which the mast goes to leeward and back to windward, or vice versa.
Torquing is repeated fore and aft or rotating movement of the body.
Yellow light area is a phrase used when it is not clear that an action is prohibited. It is unlikely that a boat in the yellow light area would be protested, but it is possible. If the action is repeated, the likelihood of a protest will rapidly increase.

42.1 Basic Rule
Except when permitted in rule 42.3 or 45, a boat shall compete by using only the wind and water to increase, maintain or decrease her speed. Her crew may adjust the trim of sails and hull, and perform other acts of seamanship, but shall not otherwise move their bodies to propel the boat.

INTERPRETATIONS (Basic)
BASIC 1 An action that is not listed in rule 42.2 may be prohibited under rule 42.1.
BASIC 2 A kinetic technique not listed in rule 42.2 that propels the boat, and is not one of the permitted actions covered in rule 42.1, is prohibited.
BASIC 3 An action prohibited in rule 42.2 cannot be considered as permitted under rule 42.1.
BASIC 4 Except when permitted under rule 42.3, any single action of the body that propels the boat (in any direction) with the effect of one stroke of a paddle is prohibited.

42.2 Prohibited Actions
Without limiting the application of rule 42.1, these actions are prohibited:

INTERPRETATION
BASIC 5 An action listed in rule 42.2 is always prohibited, even if it fails to propel the boat.
42.2 Prohibited Actions
Without limiting the application of rule 42.1, these actions are prohibited:
(a) pumping: repeated fanning of any sail either by pulling in and releasing the sail or by vertical or athwartships body movement;

INTERPRETATIONS (Pumping)
PUMP 1 Fanning is moving a sail in and out not in response to wind shifts, gusts or waves.
PUMP 2 Pulling in and releasing a sail in response to wind shifts, gusts or waves is permitted, even if repeated (see rule 42.1).
PUMP 3 Except when permitted under rule 42.3(c), one pump may be prohibited under rule 42.1.
PUMP 4 A flick of a sail resulting from the sudden stopping of an eased sheet is permitted.
PUMP 5 One flick of a sail due to body pumping, or a pump not permitted by rule 42.3(c), is in the yellow light area. Body movement that does not result in a flick of a sail does not break rule 42.2(a), but may break other parts of rule 42.
PUMP 6 Repeated flicks of a sail due to body pumping are prohibited.

42.2 Prohibited Actions
Without limiting the application of rule 42.1, these actions are prohibited:
(b) rocking: repeated rolling of the boat, induced by
(1) body movement,
(2) repeated adjustment of the sails or centreboard, or
(3) steering;

INTERPRETATIONS (Rocking)
ROCK 1 A roll of the boat caused by a gust or a lull followed by corrective body movement to restore proper trim is permitted by rule 42.1.
ROCK 2 One roll that does not have the effect of a stroke of a paddle is permitted.
ROCK 3 Background rolling is permitted. A boat is not required to stop this type of rolling.
ROCK 4 Adopting any static crew position or any static setting of the sails or centreboard, even when stability is reduced, is permitted by rule 42.1 and is not prohibited by rule 42.2(b).
ROCK 5 A single body movement that is immediately followed by repeated rolling of the boat is prohibited.

42.2 Prohibited Actions
Without limiting the application of rule 42.1, these actions are prohibited:
(c) ooching: sudden forward body movement, stopped abruptly;

INTERPRETATIONS (Ooching)
OOCH 1 Torquing to change the fore and aft trim of the boat in phase with the waves is permitted, provided it does not result in pumping the sails.
OOCH 2 Torquing on flat water is prohibited.

42.2 Prohibited Actions
Without limiting the application of rule 42.1, these actions are prohibited:
(d) sculling: repeated movement of the helm that is either forceful or that propels the boat forward or prevents her from moving astern;

INTERPRETATIONS (Sculling)
See interpretations of rule 42.3(d).

42.2 Prohibited Actions
Without limiting the application of rule 42.1, these actions are prohibited:
(e) repeated tacks or gybes unrelated to changes in the wind or to tactical considerations.

INTERPRETATION (Tacking and Gybing)
TACK 1 In a steady wind and in the absence of tactical considerations, a boat that tacks or gybes more than twice in quick succession breaks rule 42.2(e). In light wind a boat is in the yellow light area if she tacks or gybes noticeably more frequently than nearby boats.

42.3 Exceptions
(a) A boat may be rolled to facilitate steering.

INTERPRETATIONS (Rolling to Facilitate Steering)
ROCK 6 Heeling to windward to facilitate bearing away and heeling to leeward to facilitate heading up are permitted.
ROCK 7 Repeated rolling not linked to wave patterns is rocking prohibited by rule 42.2(b), even if the boat changes course with each roll.

42.3 Exceptions
(b) A boat's crew may move their bodies to exaggerate the rolling that facilitates steering the boat through a tack or a gybe, provided that, just after the tack or gybe is completed, the boat’s speed is not greater than it would have been in the absence of the tack or gybe.

INTERPRETATIONS (Rolling while Tacking or Gybing)
ROCK 8 Body movements that exaggerate rolling and cause a boat to sail out of a tack or a gybe at the same speed as she had just before the manoeuvre are permitted.
ROCK 9 It is permitted to move the mast to windward of vertical at the completion of a tack or a gybe.
BASIC 6 After a tack when a boat is on her new close-hauled course, movement propelling the boat like a stroke of a paddle is prohibited under rule 42.1.
BASIC 7 When the speed of a boat clearly drops after she accelerates out of a tack or a gybe, and there is no obvious change of wind speed or direction, the exception in rule 42.3(b) does not apply and the boat breaks rule 42.1

42.3 Exceptions
(c) Except on a beat to windward, when surfing (rapidly accelerating down the leeward side of a wave) or planing is possible, the boat's crew may pull the sheet and the guy controlling any sail in order to initiate surfing or planing, but only once for each wave or gust of wind.

INTERPRETATIONS (Surfing and Planing)
PUMP 7 A pull of the sheet and guy made to attempt to surf or plane when surfing or planing conditions are marginal is permitted even if the attempt is not successful.
PUMP 8 If a boat repeats an unsuccessful attempt to plane or surf, she is in the yellow light area.
PUMP 9 Each sail may be pulled at a different time, but only as permitted by rule 42.3(c).
PUMP 10 It is only necessary for surfing or planing conditions to exist at the position of a boat for her to be permitted to make one pull of the sheet or guy.
PUMP 11 Surfing or planing may be possible for some boats but not for others. This can be caused, for example, by local gusts or by waves from a motorboat. Also, lighter crews may be able surf or plane when heavier crews cannot.

42.3 Exceptions
(d) When a boat is above a close-hauled course and either stationary or moving slowly, she may scull to turn to a close-hauled course.

INTERPRETATIONS (Sculling to Turn the Boat)
SCULL 1 Provided the boat’s course is above close-hauled and she clearly changes direction towards a close-hauled course, repeated forceful movements of the helm are permitted, even if the boat gains speed. She may turn to a close-hauled course on either tack.
SCULL 2 After a boat has sculled in one direction, further connected sculling to offset the first sculling action is prohibited.
SCULL 3 Sculling to offset steering of the boat caused by backing a sail is prohibited.

42.3 Exceptions
(e) A boat may reduce speed by repeatedly moving her helm.
(f) Any means of propulsion may be used to help a person or another vessel in danger.
(g) To get clear after grounding or colliding with another boat or object, a boat may use force applied by the crew of either boat and any equipment other than a propulsion engine.

My new bike.

2007-03-28T22:07:00.000+08:00

Trek 5200 (Full Carbon) blue and silver (USPS Team Colour 2003).

SizE: 50cm.
Fork: Trek (Carbon)
Parts: Full 9-speed Ultegra
Headset: Chris King (Blue)
Saddle: Fizik Aliante (Ti and carbon)
Seatpost: Bantrager (Alu)
Handlebar: EC90 (Carbon)
Stem: EA50 (Alu)
Wheelset: Fulcrum Racing5 (Black)

Bought it for triathalon training... Pics to accompany

Sec 2 Level Camp

2007-03-26T22:57:00.000+08:00

Here I am posting. dont keep asking me to post. have to keep u all in suspense then fun. haha. just went for the sec 2 camp. it was fun! right right right? it was a 3 days 2 nights camp at the Sarimbun Scout camp. organised by the PE department one mah. of course fun la. but everyone keep turning away from the camera. pose mah! then my camera got work to do.

I was attached to class 2D. it was still an okay class other than a few jokers. well, you guys know who you are.. but overall, they are quite co-operative and work well as a class. which is good too see.. that's what camps are for. to bond the students together :) the 2A girls were great! they are very game in posing for photos. ;)

I did the rock wall. but i failed to reach the top. last year i did.. so i need to train harder to make it to the top next year !

It was a wonderful 3 days. though i've already went there last year, it was still as fun.. back to school once again.. :) pupils, study hard!

the appreciation and celebration dinner

2007-02-27T22:57:00.000+08:00

last week went for Sailing ASIAN games Appreciation. the dinner was held at Republic of Singapore Yacht Club (RSYC). PM Lee Hsien Loong was Guest of honour.. =) the sailors presented their 20% of earnings to the Singapore Sailing Federation, which adds up to a total of $477,500.00

teacher's lunch..

2007-02-26T23:01:00.000+08:00

happy new year!

2007-02-18T14:17:00.000+08:00

Happy new year everyone! God bless everyone with good fortune, joy, hope, love, and everything! bleaghx. get lots of ang baos too! bye! happy pig year!

happy valentine's day!

2007-02-14T23:16:00.000+08:00

today's valentine's day! reached school at about 620am.. err was asked to do some PA stuff. the lunch time concert was good. haha. i was very tired when i reached home. yeah. this entry to be continued when i have the time to recall what exactly happened today. but before i end, happy valentine's day to all! =)

updated

2007-02-13T23:30:00.000+08:00

the handsome James Tan is here to update since everyone is pestering me. i even forgot which website to go to sign in the how to update! i really have nothing to say lor. I am such a talented teacher... I tell LAME jokes... and damn good at it. i am LAME and i can use the handicap toilet!! (1st floor) HAHAHAHA

ehh i have posted about the doha. next time learn to be patient ok!!

ASIAN Games (1st to 15th Dec, DOHA)

2007-02-13T23:29:00.000+08:00

That's me at DOHA, QATAR for the 15th ASIAN Games as sailing official. We won 5 out of 8 Gold medals and I am glad I have a small part to play!!

More pics to come (of racing)

New English

2006-11-15T09:29:00.000+08:00

Euro Plan For Improving English Spelling

The European Commission have just announced an agreement whereby English will be the official language of the EU rather than German, which was the other possibility. As part of the negotiations, Her Majesty's government conceded that English spelling had some room for improvement and has accepted a 5 year phase in plan that would be known as "EuroEnglish":

In the first year, "s" will replace the soft "c"-- Sertainly this will make the sivil servants jump with joy. The hard "c" will be dropped in favor of the "k". This should klear up konfusion and keyboards kan have 1 less letter.

There will be growing publik enthusiasm in the sekond year, when the troublesome "ph" wil be replaced with the "f". This will make words like "fotograf" 20% shorter.

In the 3rd year, publik akseptanse of the new spelling kan be expected to reach the stage where more komplikated changes are possible. Governments will enkorage the removal of double letters, which have always been a deterent to akurate speling. Also, al wil agre that the horible mes of the silent "e"'s in the languag is disgraceful, and they should go away.

By the 4th yar peopl wil be reseptiv to steps such as replasing "th" with "z" and "w" with "v". During ze fifz yar, ze unesesary "o" kan be dropd from vords kontaining "ou" and similar changes vud of kors be aplid to ozer kombinations of leters. After zis fifz yer, ve vil hav a reli sensibl riten styl. Zer vil be no mor trubls or difikultis and evrivun vil find it ezi tu understand ech ozer.

Fainali, xen, afte sam 5 iers ov orxogrefkl riform, wi wud hev a lojikl, kohirnt speling in ius xrewawt xe Ingliy-spiking werld.

ZE DREM VIL FINALI KUM TRU

More of ME!!!!

2006-11-01T23:45:00.000+08:00

Went to Botanic Gardens for recee and since Ms Wynn Chew wanted to handle the camera, well, I guess its time I got my photos taken!! Here's a sample of ME!!!

End-of-Year!!!

2006-10-24T23:44:00.000+08:00

From August, we come to today. So many things have happened:

1. End-of-year exams came and went.
2. Preparing for next year's programmes.
3. Post exams: Rugby for Sec ones and for Sec twos and some sec threes, powerball, soccer and handball games.

Those are 2 pictures of me in action!!

My Birthday: 31st August 2006

2006-09-01T12:57:00.000+08:00

This is the long-awaited segment addition of "My Birthday". I would like to offer my sincere thanks to my Maths class, Sec 2 Integrity for the celebration, and remembering my famous saying, which loosely translates as: "Smart can already, don't pretend to be too smart".

I always promise to post more ofter, but, haiz.... "no time" is the famous excuse!!!

Teachers' Day dinner at my ex-school

2006-08-26T00:37:00.000+08:00

I was invited to a Teachers' Day dinner on 25th Aug 06 at school X (Would like to leave the school name blank at this point of time as it may affect sensivities at my present school)

The theme was REEL LIFE, about movie characters. My table had to dress up as the good guys (heroes and heroines) found in movies. Initially I was supposed to be Aragon, but could not fine the costume. Then it was decided I'd be James Bond, but that's too easy! Finally, I decided to be Wong Fei Hong!! My table had the God of Gamblers, Snow White, Chang Er, amomg others! Amongst my ex-colleagues were Wu Ze Tian (the most famous empress in Chinese history), Zorro, Ta Chang Jin, among them. It was seriously a night of fun. Literally "letting your hair down". Luckily there were no Superman, or Wonder Woman among them. That would have been fun! God, its been 3 years, and I still miss the school.

Students are almost the same in any neighbourhood school. Well, I am comparing my present and former schools, both of which can be considered "neighbourhood". What makes the schools different? I strongly feel its the quality of staff relationships. It has been 3 years, and when I meet some of my old colleagues, we still share deeply. I have even made friends with people who join the achool AFTER I left, and we found that we can click very well. There is simply no malice in our relationships. I asked one of them for help and to my pleasant surprise, she agreed!

And now I am in a dilema........ (to be continued)

New Car??

2006-08-15T23:22:00.000+08:00

Went to Ubi to look at some new cars. Met a salesperson in Champion Motors by the name of Angie Sim (yes, Angie Sim) AND she looks like Teresa Lin!! Weird... Was looking at the Suzuki Liana and quite like it

May get the Mitsubishi Triton anyway. Its a superly-cool 4 door pick-up truck !! Plenty of boot space.

School Musical and Exams

2006-07-31T10:46:00.000+08:00

I am not writing the script for Part II of the Fairies Doll. No talent in this area lar.

BUT, I am joining the Army 1/2 marathon on 27th Aug 2006. Ar... That, I am OK.

Exams are around the corner. For the 4NA and 4NT, it has started. My wish for them is that they do well for the prelims and also for their N levels. And to see them succeed in their chosen pathways: Be it ITE, poly or continuing to Sec 5.

Will edit later. Now its just some basic stuff.

School Musical

2006-07-25T21:14:00.000+08:00

The school musical, "The Fairies Doll", was a sad ending: the girl having joined "the other side". We should have "Episode II: The Rise of the Dustbin Child"

Synopsis: The boy grows up, gets married and have children. One day, while walking in the enchanted woods, he meets a master woodcutter who jogs his memory that he has a sister who sacrifices herself to save him when he was enticed by the voodoo fairy. He sets out to save her, but not before the master woodcutter has imparted to him a set of deadly martial arts skills, using the axe-sabre. With the axe-sabre, he can fall a tree with a single swipe. He now has the title of axe-si-bo-rak, and with the newly found skills, sets out to save his sister...

In the course of saving her, he engages the help of fairies from the dark forest. Togehter, they overthrow the fairies and saves his sister. But, there is a price for him to pay. He has to join the dark side. Join them he did, and he became "The Dustbin Lord".... to be continued....

Taman Negara 2006

2006-06-27T21:20:00.000+08:00

Our school's Fun and Fitness club went to Taman Negara from 29th May to 2nd June 2006. This photo was taken before we went caving.

ASIAN Games 2006

2006-06-27T21:10:00.000+08:00

Just got confirmation that I have been selected to go to ASIAN Games 2006 in Doha, Qatar in Dec as a sailing race committee official. It will be a good experience.

I got my PA crew of 1 boy and 4 girls. Looking for more boys from the Sec 1 cohort to be in PA crew. How come good boys are so hard to come by?

First Thoughts

2006-05-08T22:48:00.000+08:00

Just created this blog... Think I want to start blogging ... If nothing else then for information.

Elections over (6th May 2006). Was on duty in Mayflower Sec Sch counting centre from 10am, 6th May to 3am, 7th May. Quite happy that PAP win, but duty damn tired. Slept through almost whole of Sunday. Thankfully Tuesday 9th May is holiday... BUT, I am going to SGH to donate blood platelets. Must do good deed mah.

Today announced recruitment for PA crew. Got 3 signups. My aim is to get at least 3 boys and 3 girls and a total of 8. Must get good people... Thinking of even taking over the photography department. Damn, I am such a good photographer. Cannot let my talent go to waste, right?