Wednesday, December 16, 2009
Wednesday, December 9, 2009
Monday, December 7, 2009
Monday, November 30, 2009
Been traveling on Kesas highways for years, always see some rider on the motor lane.
Sunday morning, start from my house at 6.45am. Took the LDP and exit to Kesas towards Sri Petaling. Made a u-turn (or rather, n-turn according to Megan) at the traffic light at Endah Parade and back on Kesas towards Klang. Exit to Puchong and back home.
Total distance is 36km, average speed of 28km/h. Took a small break at Petronas for 100+. Didn't take any water from my bottles.
Met a group of about 10 with mixture of MTB and RB.
Minor incident, almost falls because didn't notice the small hump on the bike lane, and also a dog chase. Nice almost flat road. No challenging climb.
987kcal burned. Sweet. Felt great. Not too tiring, maybe because is <40km.
Will definitely do it again, probably every Sunday morning. But will not exit at Puchong, but go straight towards shah-alam to get up to 60+km. Nothing less the 60km now for my usual RB ride. That is a promise.
Friday, November 20, 2009
Monday, November 16, 2009
Wednesday, November 11, 2009
Tuesday, November 10, 2009
Friday, November 6, 2009
This is an interesting article from my RSS FEED. I think all of us should read it.
Once Upon a Cow by Camilo Cruz, is a story about our own personal cows. The beginning parable is about a teacher and a student who journey to a small town, the teacher telling the student to look for the poorest home where they would seek refuge for the night.
The two men stopped in front of the most dilapidated little shack they had ever set eyes on.
The structure, at the point of collapse, belonged, without a doubt to the poorest of families. The walls stood as if only by a miracle, threatening at any moment to come tumbling down. Water filtered through an improvised roof, and all kinds of rubbish against the walls of the house.
The teacher and the student were invited to stay the night in the small home. A father, mother, four children and two grandparents, thin bodies, ragged clothes, sad faces and bowed heads left no doubt that indigence had taken root deep within them.
Curiously enough, the family had a most unusual possession. They owned a cow.
The animal was not much to look at, but the family's everyday life and activities seemed to revolve around it.
- Feed the cow.
- Make sure the cow's had enough water.
- Tie the cow up tight.
- Don't forget to take the cow out to pasture.
- Milk the cow.
You could say the cow played a prominent role within the family, although the little milk she produced was barely enough to keep them alive. It was the only thing that kept them from complete and utter misery.
The next morning, the two travelers set off to continue their journey. The elder teacher whispered, "The time has come for you to learn the lesson that brought us to this dismal place." The teacher walked slowly toward the cow, slipped a dagger from the sheath he carried.
The student watched in disbelief as the teacher sliced through the cow's throat in one swift movement. The fatal wound caused the animal to drop silently to the ground.
The story continues one year later when the teacher and student return to the home. They find the family flourishing and learn the story of how the death of the cow caused the change in their fortune.
We all have cows that need to die.
Monday, November 2, 2009
1. Don't worry about being perfect. There are never right or wrong answers to complex business decisions. The best that you can do as a leader is to gather all of the information that you can (in a timely manner), do a cost-benefit analysis of potential options, use your best judgment — and then go for it.
2. Learn to live with failure. Great salespeople are the ones who get rejected the most often. They just ask for the order more than the other salespeople. You are going to make mistakes. You are human. Learn from these mistakes and move on.
3. After you make the final decision — commit! Don't continually second-guess yourself. Great leaders communicate with a sense of belief in what they are doing and with positive expectations toward the achievement of their vision.
4. Show courage on the outside — even if you don't always feel it on the inside. Everyone is afraid sometimes. If you are a leader, your direct reports will read your every expression. If you show a lack of courage, you will begin to damage your direct reports' self-confidence.
5. Find happiness and contentment in your work. Life is short. My extensive research indicates that we are all going to die anyway. Do your best. Follow your heart. When you win, celebrate. When you lose, just start over the next day.
Tuesday, October 27, 2009
Monday, October 26, 2009
Friday, October 23, 2009
Tuesday, October 20, 2009
This problems reminds me of the problem Sun Microsystems experience with eBay.
This need to be handle properly, even though one vendor may not be totally responsible for the cause of the problem. it does not mean it cannot benefit from handling the "crisis" as a partner of the customer.
Sun's top executive actually had conference call with eBay everyday, i.e Scott McNealy actually sit in the call. And Sun sent a team of expert on site to help eBay fixing their problem. I think from that experience, Sun gain the trust of eBay and also other large enterprise customer.
Well, learn from this.
Friday, October 16, 2009
Thursday, October 15, 2009
RPM 45 Sizzler
RPM™ 45 is all about creating awareness of how to use resistance. Show your class how much resistance to use, how to find it, what it feels like and what the benefits are. Also coach your class to ride fast – find the working load and ride the beat! Set off on the open road to the uplifting classic Life Is A Highway. Your heart rate will pick up in Track 2 with three fast sprints and one small climb.
Use this track to find the right working load. Listen to the lyrics in Track 4! Take a leap of faith and close your eyes when you hit the fast sprints to All On Our Own by New Zealand band Midnight Youth. Power equals force times speed. The more resistance you use, the further distance you are going to travel and the more calories you're going to burn. So switch on to power up! Track 5 is all about razor-sharp attacks. Don't be fooled by the fun nature of The Prodigy's Piranha – this is intense and you will be challenged! Quadruple resistance turns and Standing Attacks will push your heart rate through the roof. Speed is the focus for Track 6. Gradually increase your leg speed to this iconic RPM™ track – Bruised Water by Chicane featuring Natasha Bedingfield. Switch from speed to strength in Track 7. Look out for the heavy Power Climbs!
Recover to The Man Who Can't Be Moved from Irish band The Script. Let the heartbeat drop before stretching and lengthening your muscles to Adele's beautiful Chasing Pavements.
BODYPUMP 72 Sizzler
BODYPUMP® 72 is all about making your class stronger,faster. How? By focusing on Bottom Halves and Partial Range movements, the rest phase is eliminated and the muscles are kept under tension for longer. Look forward to a challenging workout and an overall strength blast where active recovery is your only break! Brace your abs and prepare for more Bottom Halves than you bargained for in the Squats Track. Kelly Clarkson will motivate you to keep going with her huge hit I Do Not Hook Up. New Zealand's own Dane Rumble sings Track 3 – Always Be There. Bottom Halves and Slow Bottom Halves will put your chest muscles under tension for a little bit longer than usual. Ouch! The good news is this will give you results faster. The Triceps Track is sweet like Sugar! Again, Bottom Halves are the name of the game.
Challenge yourself and go a bit heavier than normal in the rocky and upbeat Biceps Track. The Bicep Row returns, attacking your guns from a different direction. It's back to the legs in the intense Track 7. The Lunges stick with the theme of the release – you guessed it – lots of Bottom Halves that will push up your heart and burn calories. The
Shoulders Track is a tribute to the legend that is Michael Jackson – make sure you watch the DVD for this one! The range of motion in the Singles has been shortened to ¾ Range. Grit your teeth and hang on! Ciara and Justin Timberlake will take you through the Abdominals Track with Love Sex Magic. The mix of deep, lower abdominals work and the Walking Hover will chisel your six-pack and at the same time strengthen your core.
Monday, October 12, 2009
Initial plan was to do one loop of the Putrajaya 70.3 bike route. But due to the weather, it was cut short and exist the loop at Alamanda on way to the car.
Need to start getting 40+km 3-4 times a week in preparation for Putrajaya Triathlon relay.
Wednesday, October 7, 2009
Monday, October 5, 2009
Friday, October 2, 2009
Thursday, October 1, 2009
After 1 week not running, determine to resume the training and got the alarm to wake me up at 5.45am. Muscle still a little sore from Wednesday morning 1.5km run and the BodyPump class.
Run from my house to 7-Eleven at PutraHeight. Estimated distance of about 4km.
Amazingly, I was feeling good for the entire distance, took 1-2 minutes of rest at the u-turn point. I was thinking of doing the 5km, but decided to pace myself.
Total distance : 4km
Time : 30m1s
Great. Estimated by mid of October I will be on 5km.
Interesting read from Livestrong.com
1. Practice Positive Reinforcement
Positive reinforcement encourages good behavior and discourages bad behavior while building self-esteem and confidence in children. How you communicate with your child partially shapes how he sees himself. Children who receive only criticism from their parents can develop negative self-images. On the other hand, children who consistently receive positive reinforcement become more self-assured. Reinforce good behavior consistently, even when it's expected. If your daughter did her chores without being asked, tell her how proud you are that she acted responsibly. Reward large accomplishments, such as making the honor roll. Don't, however, reward your children for ordinary achievements.
Disciplining a child can teach the difference between right from wrong, one of the most loving things you can do. Positive reinforcement can modify bad behavior by expressing your awareness of the child's feelings and desires, setting clear limits, looking for ways to compromise and allowing the child to express dissatisfaction. When condemning bad behavior, focus on the behavior, not on the child. Start a reprimand with reinforcement, and then follow by criticizing the act. For example, you could say, "You are a smart boy, but you acted irresponsibly when you didn't do your homework."
2. Listen Actively
Listening intently to your child is an act of love. Children who know that their parents care about their thoughts and feelings feel more secure and valued. However, listening actively requires more than just sitting quietly while your kids talk. Reflect what your kids say back to them, ask relevant questions and show empathy to indicate that you are really listening.
Help your child come up with their own solutions. Encouraging your kids to brainstorm different options to resolve their problems shows that you are engaged in what they care about while teaching critical problem-solving skills and independent thinking. Resisting the urge to tell a child what to do and helping him discover it on his own pays dividends in the end.
3. Learn How to Apologize
Children usually learn best by example. To teach your kid how to take responsibility for her actions, it's important to apologize to her whenever you are wrong. Kids need to learn that no one is perfect, not even their parents. Apologizing to your kids shows them that you are fallible and teaches lessons about forgiveness. A good apology should clarify what you did wrong, express remorse without making excuses and ask for forgiveness. Apologies show children that you love them and value their feelings towards you.
Wednesday, September 23, 2009
I need to do it in 45 minutes. That is the target I will be training for. 35 minutes...
Since already there, not wasting time waiting for the guy to open the gym, decided to run around Jalan Sultan Ismail towards Raja Chulan and turn into Jalan Pinang back to the gym.
Total distance on the road : 1.4km in 9m4s.
Back to the gym and get on the treadmill to continue the run.
Total distance on the treadmill : 1.6km in 10m
Total : 3km in 19m4s.
Followed by BodyPump Class.
Monday, September 21, 2009
Friday, September 18, 2009
Thursday, September 17, 2009
Changed, had a glass of water and went outside.
From my house to the traffic light at Putra Height is about 1.4km. Round trip is 2.8km. It is tougher then treadmill because of the small incline. On treadmill, the incline was set to 0%.
Did the round trip, 2.8km in 18m19s (excluding 2 mini stop time). I am happy with the time, of cos it can be better. But small progress. Last time I actually run on the road was decades ago.
The return trip (mostly down hill) was actually enjoyable.
Will planned to a weekly run, gradually adding the distance till I can get to 5km.
Wednesday, September 16, 2009
Tuesday, September 15, 2009
Monday, September 14, 2009
Friday, September 11, 2009
Thursday, September 10, 2009
Wednesday, September 9, 2009
Tuesday, September 8, 2009
Had a good rest day on monday. After the saturday morning ride and sunday afternoon RPM class, my body was demanding a rest.
Monday, September 7, 2009
Woke up later than usual. No full american breakfast on the dining table, or else it will be a perfect sunday. Had coco-crunch with milk for breakfast.
The rest of the family went to a friend house for the day.
I was home alone. Perfect time to catch up with the new TV sci-fi series that I heard so much about.
12noon, lunch is a bowl of instant noodle with loads of frozen mixed vegetables and eggs for protein.
2pm, hit the gym and run a short distance on the treadmill.
3pm, RPM class, Kelvin's last day as an instructor, he is flying to UK for further study.
5pm, took at traditional thai full body massage at Thai Odessy.
6pm, TGIF dinner, BBQ chicken salad (don't order this) and a pint of guinness, with the family.
Saturday, September 5, 2009
Woke up at 5am. Took some oatmeal and couple of eggs. Got coffee from McCafe before pick up Ee.
Drove all the way to Orang asli Hospital at Gombak for the ride to Genting Sempah.
Couple of groups already setting up by the time we got there.
The ride from OAH to Genting Sempah was very nice. Uphill all the way, but not too steep, with the right gear, it was actually enjoyable. I did it on a MTB with slick tyre.
Reached Genting Sempah McD in about 1h40m. Which is not really a good time, but my purpose is to enjoy the ride.
Had a big glass of coke light and a sausage McMuffin. Weird though, McD there ran out of fries.
The initial part of the return trip was painful, the uphill was horrible, regret not taking Boon's advice, u-turn at the car workshop. Both thigh were burning while going up the slope, and had to get down and push at the last 10-20m. Just can't take it. Heart rate went up to 93% of my MHR.
After that, it was downhill most of the time. Pretty enjoyable, cooling, less vehicle.
Overall, enjoyed the climbing. Will definitely do it again.
Some data from my computer.
Exe time : 2h10m50s
Max HR : 93%
Average HR : 74%
In zone : 1h41m20s
Kcal : 1319
Distance : 35.9km
Average speed L 16.5km/h
Max speed : 47.9km/h
Average cadence : 64
Max cadence : 116
Planned to do this route once every 4-5 weeks. Good exercise.
Friday, September 4, 2009
Thursday, September 3, 2009
Wednesday, September 2, 2009
Tuesday, September 1, 2009
Tuesday, August 25, 2009
First, need to measure my fitness level, or the lack of fitness.
1. Walk as fast as possible, 4 laps (1.6km) and time myself
2. Run 6 laps (2.4km) and time myself.
For my age, here should be the benchmark (from here)
Very poor : 15m41s
Poor : 14m30s - 15m40s
Fair : 13m15s - 14m29s
Good : 11m45s - 13m14s
Excellent : 9m31s - 11m44s
Superior : <9m30s
My guess, i will be at OMG very poor level, maybe 20minutes? Will update.
Monday, August 24, 2009
Friday, August 21, 2009
Wednesday, August 19, 2009
Read it from a blog. It happens to me.....
It seems noble to roll up your sleeves and pitch in to help out. It feels good. But if you continue to focus on production work at the expense of supervision work, you will fail. You will feel beat up and ineffective. As you are ineffective, you will get pummeled by customer demand, your boss and ultimately, your team will turn on you.
In the short term, you may get today's quota out the door. In the long term, you begin the death spiral.
Saturday, August 15, 2009
Solo ride this morning around Putrajaya outer ring. Saw 3 large group of RB.
Date : 15/August/2009
Ride time : 1hr 25m
Max HR : 168
Average HR : 149
Kcal : 1159
Distance : 37.8KM
average speed : 26.6km/h
Max speed : 47.5km/h
Average speed drop from last week. But this time with less rest time. and cadence maintain. I think can improve the average speed next week.
But 1155 calories burned....yes!!
Monday, August 10, 2009
Friday, August 7, 2009
Monday, August 3, 2009
To all TMnet user, instead of using the DNS server that provided by TMnet
188.8.131.52 & 184.108.40.206 (these IP addresses have some sentimental value to me),
please use the following instead. Get your next door 10 years old boy from neighbor to help you set it up
220.127.116.11 & 18.104.22.168
More secure, more stable, better performance and not subject to arbitrary censorship from the guys upstairs.
Lunch on sunday, wife made single pot chicken rice in rice cooker.
Found some brinjal in the fridge that was meant for brinjal pasta, but decided to make bhajji with it.
1. 1.5 cup dhal flour
2. 2 mid size brinjal (cut thinly)
3. 1 tea spoon chili powder (i used mild mexican chili powder)
4. A handful of flat leaf parsley (chopped)
5. Pinch of salt
6. Pinch of pepper
7. 1 cup of water
1. Heat peanut oil
2. Mixed all ingredient (except brinjal)
3. When oil are hot, dip brinjal slice into batter and fried till golden brown.
Monday, July 27, 2009
Got home from office at almost 6pm.
Planned to go to gym for 7pm RPM class. Searched the pantry, I have some leftover heavy cream, Parmesan cheese, some potato, which gave me an idea to make potato gratin. Get the stuff ready, pop into the oven and went to th gym.
Surprisingly, the RPM class was full (all 31 spinners). Stephanie was the replacement instructor, it was CK's class. I was easy on myself, since this was the first class since the operation. Everything is well.
4 medium size potato (sliced thinly)
1 cup of heavy cream
2 garlic (chopped finely)
salt and pepper to taste
Pinch of italian mixed herbs
1. Sliced thinly the potato (without skin) and put in a oven proof bowl (I used Corning ware)
2. chopped Garlic and add to the bowl together with salt and pepper
3. Pour the cream into the bowl and add a handful of shredded cheese
4. mixed well (with hand or spoon)
5. Top with another handful of shredded cheese and some butter
6. Put in a pre-heated oven (210C) for 35 minutes (30 minutes with cover on)
7. Garnish with parsley and served.
Megan love it. It will be nice to serve with garden salad. Also maybe some bread crumb on top will be nice.
Picture of the gratin was not from me. Borrowed from here, a very nice food blog called "Living in the kitchen with puppies", Thanks Natashya.
Friday, July 24, 2009
Got this from Dinesh's website.
My team was number 819.
My official time was 1:29:31
My target is to get to 1:15:00 by 31/Oct/2009, Putrajaya Tri. Target average speed will be 32km/h.
First, need to change the pedal and get rid of the irritating sound from the crank. Major overhaul of the Trek 2000.
Thursday, July 23, 2009
There's nothing to mourn about death any more than there is to mourn about the growing of a flower.
Wednesday, July 15, 2009
- Build your own business ("the richest road") - and to build it either to sell or to last
- Become a CEO
- Become a "ride along" - a trusted second in command the CEO needs and trusts who profits with the firm
- Become excellent and successful at what you do (sport, writing, music) and famous - or better yet manage a portfolio of other people who are excellent and famous
- Marry really really well
- Steal it legally - become a Plaintiff Lawyer
- Manage other people's money well, and both win
- Invent income - create an ongoing income stream you own, from an invention, a song, a merchandising line, movie rights to stories, and other means
- Become a real estate Baron
- Save and invest wisely, consistently and effectively ("the road most travelled")
Except the hot and humid weather, KL should be as nice to cycle as other city. Sorry, except those crazy bastard car and motorbike driver. Which appear in almost any city. Maybe KL one is just a bit more crazy.
Was traveling in a rented car in Brisbane and saw the flip side of the road tax sticker on the wind screen.
Nice touch by the Aussie govt.
Sunday, July 12, 2009
Here are some report on the triathlon event.
Total ride time : 1:28.51
Distance : 39.9km (should be 40km according to the organizer)
Average speed : 26.9km/h
Max speed : 43.2km/h
The day started with some drizzle at around 6am. We left the apartment heading to the marina where the start/finish line is. Some miss communication causing us to go without breakfast. Fortunately, the kind captain of the Klang running group bought some bread and coffee for the team.
I took the bike to the road after 9.15am. The first few KM was tough because of the cold muscle. But it got warm up pretty good and the first 5km was done.
Fortunately of the rain in the morning, the air was cool and temperature was low. Did not consume a lot of water, and the ride was close th enjoyable. Maybe I didn't push too much, but the result was just below my target, which I am glad. Definitely can do better.
I overtook those individual participant, they are already tired from the swimming. My pace was pretty consistent. At around 16km, the left calf had some hint of a cramp, used the paddle to stretch a bit while keeping the pace. At the mid point u-turn water-station, stop and took a break for 30 seconds, took a power-gel, and stretch before push on. The return trip (last 20km) was pretty nice. Except about 9km from the finish line, right calf cramp, again, used the paddle to stretch and push on.
Saw about 3 punctures on the road, with one girl on mountain bike with rear puncture pushing on, maybe because no spares. Poor girl.
This is the route for all 3 events (swim, cycle and run), took during the briefing the night before.
People attending the briefing, they are voting for the interval time between each wave at the swim stage.
Here is the starting point for the swimmer. Took on the sprint race day, in the afternoon, low tide, longer distance to run, but shorter distance to swim.
This is the transition area where the cycle will be park. Must be over couple of millions ringgit of bicycle here.
My bike and jersey after the race. Ready to go home.
Above pictures were from my camera, there are plenty of other pictures from the supporters camera. Will post later.
Saturday, July 11, 2009
Came down to PD at around 3pm for registration and pick up my bibs.
our team is number 819.
Just had a so call carboloading dinner where almost everyone just pile their dinner plate with rice and pasta.
Now everyone just waiting for briefing.
Ciao, going back to the hole after the briefing for rest.
Thursday, July 9, 2009
Tuesday, July 7, 2009
Many of my current passion in life are related to cycling and cooking, especially Italian food, and traveling in new places is always things I look forward to. I already thinking of traveling to Tuscany and pick up some cooking lesson along the way.
Now, I found one that can fulfill my desire in one go.
Cycling and cooking tour in Tuscany. Perfect!!!!
It will cost Euro2300 for a 7 days 6 nights of travelling, drinking, eating, cycling and cooking. This is perfect, and next year schedule falls on my birthday. I am definitely going for it.
Who wants to join me?
Friday, July 3, 2009
Saturday 04 Jul 2130 Stage 1: Monaco
Sunday 05 Jul 1915 Stage 2: Monaco - Brignoles
Monday 06 Jul 2015 Stage 3: Marseille - La Grande Motte
Tuesday 07 Jul 2015 Stage 4: Montpellier
Wednesday 08 Jul 2015 Stage 5: La Cap d´Adge - Perpignan
Thursday 09 Jul 2015 Stage 6: Gerone - Barcelona
Friday 10 Jul 1945 Stage 7: Barcelona - Andorra Arcalis
Saturday 11 Jul 1815 Stage 8: Andora la Veilla - Saint Girons
Sunday 12 Jul 1830 Stage 9: Saint Gaudens - Tarbes
Tuesday 14 Jul 1945 Stage 10: Limoges - Issoudun
Wednesday 15 Jul 2015 Stage 11: Vatan - Saint Fargeau
Thursday 16 Jul 2015 Stage 12: Tonnerre - Vittel
Friday 17 Jul 2015 Stage 13: Vittel - Colmar
Saturday 18 Jul 2015 Stage 14: Colmar - Besancon
Sunday 19 Jul 2145 Stage 15: Pontarlier - Verbier
Tuesday 21 Jul 1845 Stage 16: Martigny - Bourg Saint Maurice
Wednesday 22 Jul 1815 Stage 17: Bourg Saint Maurice - Le Grand Bornan
Thursday 23 Jul 2030 Stage 18: Annecy
Friday 24 Jul 2100 Stage 19: Bourgoin Jallieu - Aubenas
Saturday 25 Jul 1930 Stage 20: Montelimar - Mont Ventoux
Sunday 26 Jul 1945 Stage 21: Montereau Fault Yonne - Paris
Thursday, July 2, 2009
Wednesday, July 1, 2009
Back home with Megan. Felt hungry.
Saturday, June 27, 2009
My turn of making dinner today. Since my philosophy of eating light for dinner, choose to make this.
Modified Pioneer Woman's recipe of red pepper sauce with yellow pepper sauce. Sorry PW. :)
Refer to the link above to her recipe and her fantastic photography skill.
Recipe copied from her site, ran out of parsley in the house. Hence missing some green in the presentation. But I love the sauce, nutty.
My version of the pasta. Note the missing green element (Parsley)
Pasta with Roasted Red Pepper Sauce
3 red bell peppers
2 tablespoons pine nuts (optional)
1/2 medium onion, finely diced
3 cloves garlic, minced
1/2 cup heavy cream
Flat leaf parsley, finely minced
Fresh Parmesan, shaved or grated
1/2 to 1 pound pasta: orecchiette, penne, fusilli, etc.
Roast red peppers, then place in a Ziploc bag to allow to sweat. Peel the charred skins from the peppers, then removed seeds. Set aside.
Lightly toast pine nuts in a skillet. Set aside.
Puree peppers with pine nuts. Set aside.
Cook pasta according to package directions.
In a skillet or pot over medium heat, drizzle in olive oil. Add diced onions and garlic and cook until soft. Pour in pepper puree and stir together. Add plenty of salt.
Pour in cream and stir to combine. Taste and add more salt, if necessary. Add cooked pasta, then stir together.
Place pasta into a bowl, top with chopped parsley and plenty of shaved Parmesan.
Megan enjoying the pasta.
Woke up at 6am, have a cup of Joe and a sandwich with 2 half boiled eggs, pick up Ee a 6.45 and drive to FRIM. Always remember to pack the bike and stuff the night before, less chance of forgetting anything.
Weather was good this morning, and because we started early, less people on the trail.
Below is the statistic of the ride this morning.
Total exe time : 1 hour 13 minutes
Average heart rate : 129
Max Heart rate : 160
Total time in Zone : 1 hour 11 minutes (min 100, max 160)
Kcal burned : 690
Distance : 13.4KM
Average speed : 11.2 km/h
Max speed : 35.9 km/h
Average cadence : 61
Max cadence : 114
A little booboo happened at the first pit stop, I fell down due, lost balance, in front of a group of jogger. How embarrassing.
I am happy with this weekend ride.
See if I have time for a 40KM ride tomorrow evening. Or a 20KM one.
Friday, June 26, 2009
Squats: It’s All Your Fault – Pink
Chest: Infinity 2008 – Guru Josh Project
Back: True Believer – E-Type
Triceps: Keeps Gettin’ Better – Christine Aguilera
Biceps: Gotta Be Somebody – Nickelback
Lunges: Raindrops (Encore Une Fois) – Sash! feat. Stunt
Shoulders: Thunderstruck – Hinder
Abdominals: Love Lockdown – Kanye West
Cooldown: If I Were A Boy – Beyonce.
Song #2 : Hot N Cold 5:18 Katy Perry
Song #3 : Spaceman 6:07 The Killers
Song #4 : Take Back The City 4:36 Snow Patrol
Song #5 : Voodoo People (Pendulum Remix) 6:06 The Prodigy
Song #6 : In The Darkness 6:29 Darude
Song #7 : Cry For You (Darren Styles Remix) 6:53 September
Cooling down, on bike : Broken Strings Featuring Nelly Furtado 4:15 James Morrison
Cooling down, off bike : Love Is A Losing Game 2:34 Amy Winehouse
Wednesday, June 24, 2009
Tuesday, June 23, 2009
Monday, June 22, 2009
- Lack energy and enthusiasm
- Accept their own mediocre performance
- Lack clear vision and direction
- Have poor judgment
- Don't collaborate
- Paces himself/herself by building in regular breaks from work.
- Manages workload so that he/she has time for unexpected problems or issues.
- Spends less time using his/her functional skills and more time encouraging team members to use theirs.
- Regularly takes time to step back and define or redefine what needs to be done.
- Focuses less on day to day operations and more on identifying and taking advantage of strategic opportunities.
Sunday, June 21, 2009
Since PW said that this pasta is all she needs in life. I told myself I got to try this.
Missing some ingredient, fresh basil (yeah, yeah, garden project not started) and Parmesan cheese. But still good.
The original recipe was from here.
Pasta with Eggplant
1 medium onion, diced
4 cloves garlic, finely chopped
3 medium eggplants
1 28-ounce can diced tomatoes
1 1-lb package fusilli
salt & pepper
- Cook pasta according to package directions.
- Slice eggplant into round slices. Sprinkle one side with salt and allow to stand or 15 minutes. Turn over and repeat. Rinse eggplant and pat dry.
- In a large skillet over medium heat, heat olive oil and cook onion and garlic until starting to turn color, about 5 minutes.
- Add eggplant, stirring gently. Cook for 8 minutes, or until somewhat tender.
- Dump in canned tomatoes and reduce heat to simmer. Add salt and pepper and simmer until eggplant is tender. Toss in cooked pasta and chopped basil. Stir in 3/4 cup grated Parmesan cheese.
- Garnish with shaved Parmesan.
It was pretty good, maybe cook the eggplant a little longer and have Parmesan cheese on top.
The grilled chicken breast came out dry. Not good.
Megan finish what was in her bowl and ask for second. I think she is Italian.
Woke up early today. Make some scones for breakfast. Took the recipe from JoyofBaking website. Here is the source.
2 1/2 cups (325 grams) all-purpose flour
2 1/2 teaspoons baking powder
1/2 teaspoon kosher salt
1 tablespoon (14 grams) granulated white sugar (optional)
1/2 cup (113 grams) cold unsalted butter, cut into small pieces
3/4 cup (180 ml) milk
1 large egg, lightly beaten
1 large egg, lightly beaten with 1 tablespoon milk
Preheat oven to 400 degrees F (205 degrees C) and place rack in center of oven. Line a baking sheet with parchment paper.
In a large mixing bowl, sift or whisk together the flour, baking powder, salt and sugar. Cut the butter into the dry ingredients until the mixture resembles coarse crumbs (use pastry blender, two knives, or fingertips). Add the milk and slightly beaten egg and stir until just combined. (The texture should be sticky, moist and lumpy.)
Place mixture on a lightly floured surface and knead the dough gently until it comes together and is a smooth dough.
Roll out dough to 1/2 inch (1.25 cm) thickness. Cut out biscuits with a lightly floured round cookie cutter. Place on prepared baking sheet and brush the tops with the beaten egg and milk mixture and bake for about 10 - 15 minutes or until the tops are golden brown and a toothpick inserted in the center of the biscuit comes out clean. Remove from oven and place on a wire rack. Serve warm with butter.Makes about 12 3-inch (7.5 cm) biscuits.
I substitute cream with milk, but should have add a little milk, a bit dry in the middle. Should have added raisins or even almond flakes. Plain is nice too.
Perfect for jams. Megan likes it, had a few.
Saturday, June 20, 2009
Well, after 5 months, finally gathered enough courage to return to FRIM.
Last time we were there was when Ee has his right shoulder meeting the hard place and shattered the collar bone into 2 pieces.
Woke up at 6am, picked up Ee at 6.45am.
Start rolling at around 7.15am. FRIM has designated a trail for mountain bike, starting from the Melayu Tea house towards Steroid Hill. Something new since our last ride.
We took the trail, but didn't go up to the steroid hill (too early for beginners like me, give me another 3 months), made a U-Turn at the clearing.
One loop took me about 25 minutes, around 4.2KM. I know, i know, pathetic. Well, it is my pace. Did another loop after a short break sitting at the foothill of rover, looking at sweaty girls ran pass.
Here is the data from my Polar.
Exec time : 1:16:30
Distance : 13.5KM
Average speed : 10.6 KM/hour
Max speed : 29.5 KM/hour
Average cadence : 61
Max cadence : 109
Fun level : 7/10
Definitely will like to get back to my playground.