I woke up this morning early. I am still feeling the effects of jet lag and am not sleeping very well at night. My weight this morning was 72.4 kg, which is 0.4 kg lower than yesterday, and about 1 kg lower than Sunday morning. Hmmm, maybe I didn't put on as much weight as I had thought over the past 6 weeks.
Breakfast consisted of pork steaks with scrambled eggs and Chick Pea Salad (See my post 8 July for the recipe). I ate 2 eggs but removed one of the yolks. I also took a Vitamin C and zinc tablet for good measure.
This morning I rode to work via the pool at Queenstown sports complex on Stirling Road. The idea was to follow up on my swim session from yesterday, get in some extra laps, while taking the opportunity of getting my legs moving on the bike.
The Queenstown pool is a bit tricky to swim in because of a current that runs down its length. Yesterday's session during which I had to count strokes while doing finger drag exercise showed the magnitude of this current effect.
For the six lengths that I did on Monday stroke counts were as follows:
1. 42 strokes
2. 53 strokes
3. 41 strokes
4. 52 strokes
5. 39 strokes
6. 51 strokes
Needless to say, this is not an ideal pool in which to do a time trial. The best pool in the area that I live in is the Buona Vista Pool at Holland Village. However, this pool is closed on Tuesday mornings, so I use the Queenstown pool. I did a 1 km swim in 22 min 7 sec. This is about 1 minute slower than a similar swim that I did 4 weeks ago. That swim was at Buona Vista and it was after a day rest. Still, to realistically reach my goal of 2 hr 40 minutes for the standard Triathlon, I will need to swim 15% faster.
After my swim I took off to work. Lunch of Baked Chicken and her Sauce with stir fried vegetables and no rice. I did drink a number of cans of 100 Plus today. This is the local sports drink. You lose lots of fluid and salt while working out in Singapore that it is important to maintain a much higher intake of electrolytes than you would in a more temperate climate. Even with this I suffer many more cramps in Singapore than I did in Sydney.
In the evening I rode over to Turf City Soccer centre and played soccer for an hour with colleagues from work. After the game I drank more 100 Plus and a couple of beers. (We were saying farewell to one of our regulars who after about 9 years in Singapore is returning to Australia).
After the game I rode home. Round trip on the bike for the day was 25 km.
The soccer game is usually pretty intense, so after eating three mince rissoles, I had a soaking bath to see if I could circumvent some of the anticipated leg soreness.
So ends day 3. Tired but content.
Breakfast consisted of pork steaks with scrambled eggs and Chick Pea Salad (See my post 8 July for the recipe). I ate 2 eggs but removed one of the yolks. I also took a Vitamin C and zinc tablet for good measure.
This morning I rode to work via the pool at Queenstown sports complex on Stirling Road. The idea was to follow up on my swim session from yesterday, get in some extra laps, while taking the opportunity of getting my legs moving on the bike.
The Queenstown pool is a bit tricky to swim in because of a current that runs down its length. Yesterday's session during which I had to count strokes while doing finger drag exercise showed the magnitude of this current effect.
For the six lengths that I did on Monday stroke counts were as follows:
1. 42 strokes
2. 53 strokes
3. 41 strokes
4. 52 strokes
5. 39 strokes
6. 51 strokes
Needless to say, this is not an ideal pool in which to do a time trial. The best pool in the area that I live in is the Buona Vista Pool at Holland Village. However, this pool is closed on Tuesday mornings, so I use the Queenstown pool. I did a 1 km swim in 22 min 7 sec. This is about 1 minute slower than a similar swim that I did 4 weeks ago. That swim was at Buona Vista and it was after a day rest. Still, to realistically reach my goal of 2 hr 40 minutes for the standard Triathlon, I will need to swim 15% faster.
After my swim I took off to work. Lunch of Baked Chicken and her Sauce with stir fried vegetables and no rice. I did drink a number of cans of 100 Plus today. This is the local sports drink. You lose lots of fluid and salt while working out in Singapore that it is important to maintain a much higher intake of electrolytes than you would in a more temperate climate. Even with this I suffer many more cramps in Singapore than I did in Sydney.
In the evening I rode over to Turf City Soccer centre and played soccer for an hour with colleagues from work. After the game I drank more 100 Plus and a couple of beers. (We were saying farewell to one of our regulars who after about 9 years in Singapore is returning to Australia).
 |
| QUFC in the farewell appearance of Michael in front row middle |
After the game I rode home. Round trip on the bike for the day was 25 km.
The soccer game is usually pretty intense, so after eating three mince rissoles, I had a soaking bath to see if I could circumvent some of the anticipated leg soreness.
So ends day 3. Tired but content.
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