Wednesday, February 18, 2009

Tommy's B'day Makan

B decided to spring a surprise on b'day boy Y aka Tommy and assembled the rest of Team TriUmph for a b'day makan gathering on Tues 17 Feb.

W recommended this place for our gastronomical feast:

Venue: Ikoi Japanese Restaurant, Hotel Miramar
Address: 401 Havelock Road #01-01
Tel: 6887-3788
Time: 7pm
Menu: a la carte Japanese buffet, $35+ per pax



Who turned up:
Y (b'day boy)
B
D
Di
Ed
E
JH
W
YS
S

Y's b'day pressie:
Queen size quilt comforter

What we ate:
Appetizer
Green beans (Edamame)
Mixed veg salad (carrot/ Jap cucumber sticks on shaved ice, served with miso paste dip) (complimentary)
Salmon sashimi in vinegar sauce (complimentary)

Main course
Mixed fresh sashimi (tuna, salmon, yellowfin, swordfish)

Grilled chicken wings
Fried tofu (bite-sized)
Teapot soup with seafood base, flavoured with lime and served in mini teacups (complimentary)
Miso hotpot soup (salmon, tofu, and mushrooms) cooked in aluminium bowl over a candle burner (complimentary)
Salmon fish head (complimentary) (tender & yummy! my fav :) )
California Handroll

Salmon Skin Handroll
Tuna salad
Tofu Salad
Sushi
Yakitori (chicken meat on sticks, satay style)

Mixed tempura (prawn, cuttlefish, shitake mushroom)

Chawanmushi (steamed custard egg)
Shishamo aka pregnant fish (small slender grilled fish served on a bed of salt) (supposed to eat up the entire fish, even the bones and head!)

Tofu with cheese filling
Miso soup

Desert
Coco Exotic choc/ hazelnut b'day cake from "Four Leaves Bakery"

P/S: There were lots of other items on the menu we didn't have enough room in our tummies to try: udon, katsu, ramen, beef curry rice, fried rice, porriage, cold soba, other grilled items, deserts etc.

Wednesday, February 11, 2009

Mersing Drive-up Cycling Trip, 6-8 Feb '09



The quartet of adventurers:
B (trip organiser/ logistics officer/ CFO/ bike repair specialist/ first aider *touch wood*)
JH
YS and
S
decided to take a training-cum-holiday trip up to the sleepy east-coast fishing port of Mersing, 130km north of Johor Bahru.

We headed up in 2 cars - JH's "mini-me" car (B's ex-car) and YS's spacious MPV, started out at close to 9pm from B's place on Fri 6 Feb.

Nearing Woodlands, Mr usually-super-organised-B suddenly remembered that he'd left out 2 vital pieces of gear - cycling jersey and tights! Heading back to retrieve them, YS and S proceeded on and waited at the Woodlands MacD carpark. A short delay later, we set off together at 10pm towards the customs.

Breezing through Spore's customs, YS and myself were bemused (think YS was more exasperated :p) at having to navigate the windy road that leads to the new mammoth-sized Msia customs building. [YS felt like an F1 driver on the return journey home haha]

Light traffic on JB roads meant a smooth journey pretty much all the way to our destination (we were simply waved through a couple of Msia police road blocks), making a quick pee stop at a petrol station along the way.

We were pretty tickled and befuddled by the huge reflector arrows which came in S, M, L and XL sizes haphazardly arranged along the Msia roads, giving a surreal cartoony effect in the otherwise pitch-black darkness.

After about a total of 3hrs+ of driving, we finally arrived past midnight at Hotel Havanita (HH). A quick check-in and 5 min later we were at the nearby Malay coffeeshop for supper. B and YS had mee goreng while JH and S ate spicy instant noodle soup. JH had 2 bowls! [We wanted to have the healthier ban mian but the shop was closed by the time we got there :( ] Way past our usual bed times by then, we groggily returned to HH for much needed shut-eye.

Next morning, we started the day lazily with a late 10am+ brunch feast of won ton mee, fishball noodle soup, char siew and roast chicken, rounded off with a plate of yummy cholesterol-clogging char kway tiao with the usual milo kosong and kopi-o.

With tummies satiated, B and JH made a bee-line to the Mersing "salon" for their value-for-money RM$7 haircut, while YS and S returned to HH for some RandR. [B and JH later came back laden with bulging plastic bags filled with vege and more vege (a bunch of kangkong costs only RM$0.30), half a dozen bottles of 1.5l mineral water and tidbits]

The plan for day 2:
12pm Cycle Mersing - Kluang - Taman Negara - Jetty - Jamaluang - Mersing loop (Total Dist: 93km)
5pm optional run along the Mersing beach
6pm seafood dinner
8pm shopping for groceries

JH was feeling under the weather and decided to stay in while B, YS and S started their ride towards Kluang at 12pm.



The initial 40km out from Mersing was along narrow, winding roads, pretty flat at first, then gently undulating after.



B, still recovering from a viral infection, took it real easy, cycling at a fat-burning, less than 100W pace, with S happily drafting behind, thankful for this sedate, relaxed pace hehe...

YS, in urgent need of IML training, shot ahead trying to clock mileage at aerobic pace.



Coming to a T-junction, B led the way down a little pot-holed path to the jetty which was a popular fishing spot among the locals.

The next 53km towards Mersing was undulating with long gentle upslopes and downslopes.



S reached a max of 47km on compact crank while coasting down one of the slopes. B upped his pace after the T-junction with YS following close and S lagging behind. We had the roads pretty much to ourselves, with few cars in sight at this point, and enjoyed the ride alongside lush greenary amidst the fresh countryside air.



We were amused by the sight of "Elephant Awas!" signs along the way and S kept hoping to see a real life one but all they saw were the elephants' (or was it cows'?) poo :(

We cycled for about 70km before taking a photo break by a lake with incredibly clear water which looked fantastic for taking a dip in.



It was an idyllic setting for a pinic if only the weather wasn't so humid. S was looking forward to a coffeshop at this point (we had cycled for about 70km without any water top-ups by then) and that was our next destination a few km away, except that we re-fueled at a provision shop instead with freshly-cut slices of juicy pineapples, 100plus and water, since the only coffeshop in the vicinity looked pretty dingy and grimy *yucks*

The last 20km was the usual rolling terrain along Jamaluang towards Mersing. Traffic along this stretch is usually busy but Msia drivers tend to give cyclists a wide berth, with some drivers/ motorcyclists giving a friendly/ warning toot on the horns or a wave as they sped past.

YS took the lead and soon left S and B trailing behind, who were snail-ing along at an average of 22km+/h :p

This last stretch towards Mersing is always a challenge, given our weary legs and flagging spirits. S and B cheered up when they finally saw the "Selamat Datang ke Mersing" signboard and rolled into HH, some 10-15min after YS.

A quick change of shoes and YS and S drove to the road beside Mersing beach for a short jog to simulate a bike-run brick.

Meanwhile, B was busy cooking kangkong in the room with his portable mini-cooker! 20min later, B and JH came looking for us and apparently got their car stuck in a sandy spot. JH had his 1st exercise of the day when he had to get out to push the car haha...

The seaside evening breeze was superb and S felt energised despite the fatigue from the 90k of cycling. S ran for 30min while YS did a slightly longer 45min run.

After taking some seaside photos, we headed to our fav Mersing zi char place for dinner. Ravenous after several hours of exercise, we ordered several dishes to go with our rice - stir-fried spicy kangkong, stir-fried dark green vege, hotplate tofu with egg, stir-fried wild boar meat and a big serving of really fresh steamed fish.

B was extremely zealous in extolling the anti-oxidative benefits of garlic so we all had a generous heaping of the pungent clove - S reckons she ate enough to ward off an entire army of vampires! We had warm barley and cola (YS and S) to accompany our meal. Everything tasted fresh and delicious and we soon devoured everything on our plates :)

Grocery shopping spree by the guys was next on the agenda. The trio came back with enough supplies to last for a week! The usual staples of Vitagen, fruits (starfruit, grapes, banana), Rhino cooling water, together with snacks like Kellogg's Coco Pops (B), Milo wafer snack pack (YS), Oreo biscuits (JH), canned drinks (soya bean, green tea) etc. Shagged out, we turned in at about 10.30pm+ after watching a B-grade detective movie on TV.

The next morning, JH, YS and S headed down for the hotel's buffet breakfast. The spread was limited and didn't look very appetising - nasi lemak, baked beans, bread and jam, cornflakes, chicken saussage, omelette, OJ, tea/ coffee. JH later keng-ed the ride (again!) and drove out for b'fast #2 won ton mee! B slept like a log until almost 9am, foregoing b'fast for more beauty sleep.

The plan for day 3:
9.30am Cycle Mersing - Pantai Penyabong (flat with headwinds) - Endau - (30km rolling) - Mersing (Total Dist: 87km)
12.30pm Lunch at Endau kopitiam
2.30pm Reach Hotel Havanita, Bathe, Change, Check out
4pm Load up bikes and head for early dinner
5pm Drive back to Singapore
*Estimated to reach home 8-10pm, depending on traffic and causeway jam.

Leisurely and easy are the words to describe today's scenic ride, as we ambled along towards Pantai Penyabong. Instead of cycling straight towards Rompin, we took a right turn a few km away from HH and found ourselves in the nature reserve area with majestive trees lining both sides of the roads. It made me think of Jurassic Park with the giant forest looming ahead :)



The thick forest foliage provided a shield from the sun's heatwaves and we enjoyed the cooling breeze as we rode against the slight headwinds towards another part of Mersing's coastline.



The picture-postcard scenary and vast open fields with the smell of fresh countryside air were a rare treat for urban dwellers like us.



Continuing ahead, S was surprised to see sheep being reared in the tropics and roaming about freely.



B says these are being kept for meat, hence the unkempt appearance of the dirty, stringy fleece. We saw goats, cows, monkeys and even bulls too.



We stopped by a local food stall for some "white" peppery otah which was a bit spicy but quite tasty.



B and S had eaten this before on the 2007 Kota Bahru cycling trip in Cherating. Each stick cost RM$1 and consisted of 3 banana-leaf wrapped triangular pieces a la otah kebab. We bought 3 sticks but were charged RM$5 cos the vendor disappeared without giving us back the change grrr...

Next we cycled right through a herd of cow



and even caught one couple in flagranti delicto *blush*

At Pantai Penyabong, we came to this wooden jetty which had seen better days and took some photos while gingerly walking (taking care not to step on any rotten/ loose wooden planks) the length of it. It reminded S of Busselton's 2km long jetty haha...

Opposite the jetty was this isolated island with thick, green, lush vegetation. We speculated whether it was for sale and what the going price would be!



After the short break, we continued to Endau along mainly flat terrain, mostly againt a slight headwind. Feeling pretty hungry at this point, we decided on bak kut teh for lunch, together with stir-fried local vege and rice.



The RM$20 bak kut teh was excellent, with the potent herbly soup and double boiled tender meat. We drank the soup by the spoonfuls and made short work of the two dishes.

Before the after-lunch stupor paralysed us, we started on our journey back to Mersing, via the rolling terrains of Rompin. Again YS was in front, attempting to maintain a steady moderate pace while B and S competed to see who could cycle slower haha...(S won of cos! :D)

Going at an easy pace on the rolling slopes meant having to make numerous gear changes but it also prevented lactic acid from building up in our legs and fatigue from setting in.

Nearing Mersing town, we were suddenly engulfed in thick greyish smoke from a bush fire at a traffic junction and had to peddle faster to escape being smothered by the poisonous fumes. The recent drought had brought on this and a couple of other bush fires that we'd seen along the way.

Soon after, we arrived at HH to see YS eating a delicious looking choc-stick ice cream bought from the Caltex petrol station next to HH. B went to get ice cold mineral water for us from the hotel concierge, little realising that HH would charge us RM$6 per bottle - daylight robbery! and veteran travellers that we were, ended up as the vegetable heads aka cai tao!

B rinsed down his sweat-stained bike using the hose conveniently located at the HH carpark, while YS and S decided to forego showering their bikes as they had to be stored in YS's car for the journey home.

A quick shower, a change of fresh clothes and everyone was set to make the return journey back down south across the border. But first, a quick detour to the Mersing KFC was mandatory :p

Here's a final momento of this enjoyable makansutra-cum-workout holiday :)

Sunday, September 14, 2008

Ironman WA Swim Training Program

Hi folks,

10 weeks to go, here is the program for next 6 weeks

Week 1
200 WU
4x 500 (75%)
100 WD
4x 300 (90%)
200WD

TD: 3.9km

Week 2
200WU
3x 700(75%)
100WD
3x500(85%)
200WD
TD:4.1km


Week 3
200WU
2x 1200(75%)
100WD
2x800(85%)
200WD
TD:4.5km

Week 4
200WU
1x4000(85%)
200WD
TD:4.4km

Week 5
200WU
2x1500(75%)
100WD
2x500(85%)
200WD
TD:4.5km

Week 6
200WU
2x1200km(75%)
100WD
2x500(90%)
200WD
TD:3.9km

Week7 onwards speedwork

Tuesday, July 22, 2008

Potluck Makan/ Laos/Mersing Photo Viewing/ Team TriUmph Jersey Launch


Date: 1 Aug 2008 Friday
Venue: Yuen's house @Tiong Bahru Central
Time: 7pm
Food: Potluck
RSVP: Please email Bernard if you can make it and also what food you will be bringing
Attractions: Viewing the photos from our previous trips in Laos and Malaysia & Launch of Team TriUmph! Jersey & tour of Yuen's retro bachelor pad


Who's coming:
1) Yuen -
2) Bernard - salad
3) Eric - sandwiches
4) Yong Seng & wife - sushi
5) Weileng -
6) Diana - fried rice
7) Victoria -
8) Andrew - ice cream
9) Will - fries & nuggets
10) Bernard Ow -
11) Joo Huat - pizza

Friday, May 23, 2008

Team TriUmph Swim Program (3rd Mesocycle)

The second meso was a focused on speed and endurance.

Now the third meso will be focusing on Endurance and Tri Specific Skills

Wk 11
3.8k Time Trial

Wk 12
200WU
300 x 3 (w Sighting)
Pyramid (100/200/300/400/300/200/100Tempo)
200 x 1 (tempo)
200WD
TD 3100

Wk 13
200WU
300 x 3 (w Sighting)
Pyramid (100/200/300/400/500/400/300/200/100Tempo)
200WD
TD 3800

Wk 14
200WU
300 x 4 (w Sighting)
Pyramid (100/200/300/400/500/400/300/200/100Tempo)
200WD
TD 4100

Wk 15
200WU
Pyramid (100/200/300/400/500/600/500/400/300/200/100Tempo)
200WD
TD 4000

Wk 16
3.8k Time Trial

Thursday, May 8, 2008

Bernard has completed Tour of Egat! :-)

Congratulations!! Bernard is a Tour of Egat finisher!!

Cover page photo, Day 2, Stage 3

For other Egat pics: http://www.thaimtb.com/cgi-bin/viewkatoo.pl?id=233310&st=31

Here's an update on the 5 Stages:

Day 1 (4 May)
Stage 1 (123km), flat with last 1km of steep slope. Avg speed: 40+kph (!)
Stage 2 (8km TT) 13min+ with strong head/ cross winds

Day 2 (5 May)
Stage 3 (81km), killer swirling and gusty winds, almost got blown off (!), last 30km super steep uphill climb (worse than Cameron Highlands), humid and hot! Avg speed: 30kph

Day 3 (6 May)
Stage 4 (150km), super tough King of the Mountain stage, rolling hills with 1250m of steep climbs, some 10km of 15% gradient hills (!), sweltering temps of max 44degC (!!), had a small crash, one tire cut, one tire punctured (!!!), last 30km had hypoglycemia, legs and hands shaking, light-headed, almost cannot complete but he made it! Avg speed: 32kph on rolling mountains, 50-52kph on flats, 80+kph on descents, max 82.5kph (!!!!)

Day 4 (7 May) (Last stage)
Stage 5, (115km), another on-going battle against strong headwinds and max 40degC temps... phew! Avg speed: 41.1kph (!)
He's done it!
Bernard has officially completed the Tour of Egat!! :-D

Saturday, April 5, 2008

Team TriUmph Swim Program (2nd Mesocycle)

For those who have been faithfully following the Team TriUmph Swim Program both locally and overseas, we are currently at week 4 and will be entering into the 2nd Mesocycle (2nd phase) of the swim program.
Every mesocycle will feature different formats of intervals but within each mesocycle, the intervals will see a great degree of similarity and progression.

Wk 6.
200 WU
3800m (Time Trial)
100 WD
Td = 4100m

Wk 7
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 2 ( 70%)
200 WD
Td = 2700m

Wk 8
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 3 ( 70%, 70%, Tempo)
200 WD
Td = 3000m

Wk 9
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 4 ( 70%, 80%,70%, 80% )
200 WD
Td = 3300m

Wk 10 (Death Session)
200 WU
500 x 3
200 x 2 (Tempo)
100 Wd
300 x 4 ( 70%, 80%,70%, 80% )
200 WD
Td = 3600m

Have a good day folks!