performance with my wife. The band is pretty good. Quite impressed by
them, such young age but great music.
Friday, April 30, 2010
Cadenza XII by RGS Symphonic Band
performance with my wife. The band is pretty good. Quite impressed by
them, such young age but great music.
Wednesday, April 21, 2010
Quote
To be idle is a short road to death and to be diligent is a way of
life; foolish people are idle, wise people are diligent. - Buddha
W.rgds,
HC Gan
life; foolish people are idle, wise people are diligent. - Buddha
W.rgds,
HC Gan
Thursday, April 8, 2010
Run for 28 minutes
Went to run for 28 minutes. Foot-pod run out of battery so not able to monitor distance and speed. So, only heart rate vs time data are captured.
Thursday, March 25, 2010
10km run at East Coast Park with VFI Runners
HC went to East Coast after work with 3 colleagues for a run. All are 'new' runners. Carol and Micky longest distance covered before is about 7.5km and WeiKeong about 8.5km.
All of them decided to do their first full 10km run today. They started from B1 carpark and run towards the hawker center and then back to B1 carpark.
HC & Micky running together and covered 10.38km in 1:04hr i.e. an average speed of 9.7km/hr. They started slow for first 3km at about 9.5km/hr. And gradually increase their speed along the way. For the final 3km they were running at 10km/hr speed.
Wednesday, March 24, 2010
Quote
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." - Steve Prefontaine
Tuesday, March 23, 2010
Thursday, March 18, 2010
City Run With Colleagues
Five of us went for a city run after work... AhKeong, KwongYong, HC, Carol & Mickey. Could have been six but Rachel not able to make it as she was still busy at work.
It was raining earlier so the weather is pretty cooling today and good for running.
My Garmin monitoring watch shown that I completed 9km (assumed 10% calibration error, actual distance covered is about 8km) in 1:05 hour.
It was quite a comfortable run. Was surprised that both Carol and Mickey have pretty good stamina and they completed the same distance with ease. Mickey was exceptionally fast, even at the end of the run. Had a good time and enjoyed running with them.
Running route :- start from RCL Centre along Tg. Pagar Rd towards Shenton Way then to One Fullerton. Run along the riverside through Boat Quay and to Clarke Quay. Then u-turn back.
Photos before the run.
Photos half way through run. Marina Sands Casino at the background.
Photos after the run... still looking good and alert.
It was raining earlier so the weather is pretty cooling today and good for running.
My Garmin monitoring watch shown that I completed 9km (assumed 10% calibration error, actual distance covered is about 8km) in 1:05 hour.
It was quite a comfortable run. Was surprised that both Carol and Mickey have pretty good stamina and they completed the same distance with ease. Mickey was exceptionally fast, even at the end of the run. Had a good time and enjoyed running with them.
Running route :- start from RCL Centre along Tg. Pagar Rd towards Shenton Way then to One Fullerton. Run along the riverside through Boat Quay and to Clarke Quay. Then u-turn back.Photos before the run.
Photos half way through run. Marina Sands Casino at the background.
Photos after the run... still looking good and alert.
Tuesday, March 16, 2010
99th Run with Hot-Runners at UPR
Today marked the 99th time that the Hot-Runners group have run together since we first started in July-2008.
Was glad to run with the hot-runners again after a fairly long break.
Did 5.78km in 35 minutes i.e. at an average 9.9km/hr. Did a high speed dash at the final 500m, racing with BokHui.
More photos and blog at Hot-Runners blog site.
Was glad to run with the hot-runners again after a fairly long break.
Did 5.78km in 35 minutes i.e. at an average 9.9km/hr. Did a high speed dash at the final 500m, racing with BokHui.
More photos and blog at Hot-Runners blog site.
Saturday, March 6, 2010
Run 5km around neighbourhood
Was busy and have not been running for quite sometime. Decided to go ahead and run in the morning at around 8am.
Did a short run around neighbourhood for 5km in 30:31 minutes i.e. an average speed of 9.9km/hr.
Was very glad to start running again. Did a high speed dash at the final 500m.Have been thinking about May-2010 JP Morgan 5.6km group event. Must be able to run much faster since it is only a short 5.6km. Will be great if can complete it in less than 30 minutes.
Did a short run around neighbourhood for 5km in 30:31 minutes i.e. an average speed of 9.9km/hr.
Was very glad to start running again. Did a high speed dash at the final 500m.Have been thinking about May-2010 JP Morgan 5.6km group event. Must be able to run much faster since it is only a short 5.6km. Will be great if can complete it in less than 30 minutes.
Sunday, February 28, 2010
Sunday, February 21, 2010
Thursday, February 18, 2010
Quote
Life is like a grindstone: Whether it grinds you down or polishes you up depends on what you're made of. Author : Unknown (SP Wang)
Tuesday, February 9, 2010
Thursday, February 4, 2010
Run 6.5km around neighbourhood
Support to run with office colleagues (VFI-Runners) after work today but forgot to bring my running shoes !
So ended up running alone near my home around the neighbourhood at around 7pm. Ran two rounds around my regular preferred route. Clocked in a total of 6.5km in 40:15 hr i.e. an average speed of 9.7km/hr. Quite an easy run today.
Never give. Will continue to run to stay healthy.
So ended up running alone near my home around the neighbourhood at around 7pm. Ran two rounds around my regular preferred route. Clocked in a total of 6.5km in 40:15 hr i.e. an average speed of 9.7km/hr. Quite an easy run today.
Never give. Will continue to run to stay healthy.
Monday, February 1, 2010
Saturday, January 30, 2010
Blood Preasure Checked
08:00am Sat 30-Jan-2010
Checked Blood Preasure at home using Omron Model IA2
RESULT
No irregular Heartbeat
Systolic 115 (optimal is < 120)
Diastolic 53 (optimal is < 80)
Pulse 63 (not sure what is optimal but I believe at rest the lower heart rate is better, indicating that the heart+body is efficient)
Quite please with the result.
Checked Blood Preasure at home using Omron Model IA2
RESULT
No irregular Heartbeat
Systolic 115 (optimal is < 120)
Diastolic 53 (optimal is < 80)
Pulse 63 (not sure what is optimal but I believe at rest the lower heart rate is better, indicating that the heart+body is efficient)
Quite please with the result.
Friday, January 29, 2010
Marathon Certification of Participation
Received my Certification of Participation for the 6-Dec-2009 Singapore Standard Chartered full marathon.
Completed my very first 42.195km Full Marathon in 5:19:51 hour. Will try to go below 5 hour in my future attempt.
Glad to receive the certificate.
Completed my very first 42.195km Full Marathon in 5:19:51 hour. Will try to go below 5 hour in my future attempt.
Glad to receive the certificate.
Thursday, January 28, 2010
My 1st City Run (non-event)
Went to run around City Area after work with colleagues. Was pacing after KwangYeong. Thought total distance covered was around 6km and thought time taken to be around 40 minutes.
Surprised to find that my Garmin monitoring watch showed a total distance of 7.8km. Even with an error of 10%, the distance covered is still at least about 7km. Time taken was 53:12 minutes i.e. an average speed of 8.8km/hr (including traffic stops, etc).
Was hot, plenty of car fumes and a lot of car traffic. Prefer East Coast and UPR.
KwangYeong was running as quite a fast pace and it was quite challenging to pace after him. First 1.5km was quite fast. After the first 3km, my heart-rate crosses 170bpm which is not very good. Coupled with the new running environment, overall quite a tough run today. But was glad to try out this new city route.
Surprised to find that my Garmin monitoring watch showed a total distance of 7.8km. Even with an error of 10%, the distance covered is still at least about 7km. Time taken was 53:12 minutes i.e. an average speed of 8.8km/hr (including traffic stops, etc).Was hot, plenty of car fumes and a lot of car traffic. Prefer East Coast and UPR.
KwangYeong was running as quite a fast pace and it was quite challenging to pace after him. First 1.5km was quite fast. After the first 3km, my heart-rate crosses 170bpm which is not very good. Coupled with the new running environment, overall quite a tough run today. But was glad to try out this new city route.
Running around city area - 1st time
Went to run around City Area after work with colleagues. Run from office which is at one end of Tg. Pagar Rd. Run towards One Fullerton, then Boat Quay, then Clarke Quay and then u-turn back. Distance is about 6km I think.
Was hot, plenty of car fumes and a lot of car traffic. Prefer East Coast and UPR.
Was hot, plenty of car fumes and a lot of car traffic. Prefer East Coast and UPR.
Monday, January 25, 2010
Friends Get Together in Hong's House
Hong, Cheang, Kuan and Gan families get together in Hong's house. Almost not able to recognize two of the children Kevin and Kelly, they have grown so fast !A very good get together to catch up with each other again.
Wednesday, January 20, 2010
Returned from Korea - hit the gym and did a 5km run
Went to Korea over last weekend. Temperature that night was -10 degree C ! Bought more than S$250 worth of K-pop CDs requested by my daughter (through email)... mainly SS501, Super Junior, Big Bang, 2NE1, 2PM, etc. Mostly are all boys band which I heard the name first time from her.
Reached home today. Went to the gym at 6pm and did a 5km ran on the trackmill in 28:10 minutes... set the belt speed at 10.5km/hr and 11.0km/hr most of the time. Was a bit tired but felt good. Went to swim for about 10 minutes after that.
Reached home today. Went to the gym at 6pm and did a 5km ran on the trackmill in 28:10 minutes... set the belt speed at 10.5km/hr and 11.0km/hr most of the time. Was a bit tired but felt good. Went to swim for about 10 minutes after that.
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