sirwilson
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Name: Wil
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Birthday: 2/28/1979
Gender: Male


Interests: Golf
Occupation: Business Consultant
Industry: Consultancy


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Member Since: 4/8/2004

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Monday, November 09, 2009

Week 7

The right knee was sore about an hour and fifteen min into the run. That knee is not going to help going into future trainings. Was extremely sore right after the run. Difficulty to push off from the right knee even for a sprint then. 36 hours later (now) I can still feel the pain. Except for some soreness in both ankles, the other core muscles (thigh, calf, shin) felt a bit tight but otherwise perfect today.

Drank only 500ml for the entire run. The longest so far in one stretch without stopping and again broke my record for fastest pace in a long run - 9.5kph. Might need to drink more water during the run, at least 1L.

Next targetted long run shall be 25km.

4 more days to Ms Bun's bday and our trip to Dubai! and 11 more days to our 12D/11N F&F in colder climates!

- 21.49km
- 02:15:52
- 2222 cal at 28% fat
- Ave 9.5kph
- ave bpm 165


Week 6

The right knee still feels sore immediately after the run. But once iced down, it went away in the morning. Think I ate too much for dinner and therefore experience some discomfort throughout the entire run.

11 more weeks to go before the race. I should be stepping up into the 30km per week schedule this week, bearing in mind that I would disappear for our anticipated 12D/11N holidays in 2 weeks time! After the trip, at week 10 I would hold on to the 30km total mileage before stepping it up to 40km in week 11 and 50km in week 12. Hopefully this would be enough.

- 7.36km
- 46:42:min
- 752 cal @29%
- Ave 9.4kmh
- ave bpm of 165
- 160 bpm @ 8.8kmh
- 165 bpm @ 9.4kmh
- 170 bpm @ 9.9kmh

Process thus far for total mileage hit:

Week 1 = 7km
Week 2 = 10km
Week 3 = 20.7km
Week 4 = 19.39km
Week 5 = 19km


Sunday, November 08, 2009

Home

It has been slightly more than 2 months since I havent been back to Singapore and it would be another 3 months before my return, just in time for CNY.

Seems like "home" is progressing as fast as it always would be, whether I am or not around.

In-SG-AZIZHUSSIN

City MRT? Is this how the MRT's look like now?

b10-1

This would be the 2nd Xmas I am missing in 2 years. Nevermind that I am not a a follower of Xmas to begin with

In-SG-migrantR

I have never seen this angle of the Merlion before.

WASHINGTON, D.C. -- If all the adults worldwide who Gallup surveys show would like to migrate actually picked up and moved where they wanted, Gallup's Potential Net Migration Index (PNMI) suggests many developed countries could be overwhelmed and many developing countries could sit relatively empty.

The Potential Net Migration Index is the estimated number of adults who would like to move permanently out of a country subtracted from the estimated number who would like to move into it, as a proportion of the total adult population. The results are based on nationally representative surveys of more than 260,000 adults worldwide. The higher the resulting positive PNMI value, the larger the potential net adult population gain. In Turkey, for example, subtracting the estimated 7 million adults who would like to move abroad from the 2 million adults who would like to move to Turkey and dividing that number by the total adult population (52 million) results in a PNMI value of -10%.

Across the 135 countries surveyed between 2007 and 2009, Singapore posts the highest Potential Net Migration Index of all countries and areas, with a net migration index value of +260%. Saudi Arabia (+180%), New Zealand (+175%), Canada (+170%), and Australia (+145%) round out the top five.

Interestingly, the United States, which is the top desired destination among all potential migrants, does not make the top five in terms of potential net population growth. The United States' net migration value of +60% places it farther down the list, after Canada and several other developed nations that dominate the top of the list. One important caveat to consider, however, is that the population size of a destination country is related to its ranking.

Developing countries, in contrast, dominate the bottom of the list. The countries with the highest negative Potential Net Migration Index values are the Democratic Republic of the Congo (Kinshasa) (-60%), Sierra Leone (-55%), and Zimbabwe (-55%), Haiti (-50%), and El Salvador (-50%).

While Gallup's findings reflect people's aspirations rather than their intentions, the implications of what could happen if hypothetical desires became reality are serious considerations for leaders to think about as they plan development and migration strategies now and in the future. Gallup will continue to monitor trends in desired migration, and will publish an updated index that includes more countries in early 2010.


Having lived in Singapore for all 28 years of my life, and having spent the last 14 months of my work life in and out of the Kingdom of Saudi Arabia on a monthly basis, I found this survey particularly interesting.

I would understand the high percentage of Singapore PMNI rating - given that a lot more foreigners including Phillipinos, Indians, Malaysians would welcome a move to Singapore, coupled with maybe 20% of the adult population in Singapore would might consider a move out of the country (and I still doubt it would be this big a percentage given how Kiasi Singaporeans are).

What I found interesting is why Saudi has a 180% PNMI value. I would not think that the people interviewed would have rated KSA as a top 3 destination for migration. Although the other side of the equation (the number of adults wanting a move out of the country) would be low, given the fantastic welfare for local Saudi's by the govenrnment. The other highly likely reason for this 180% value would be the fact that the percentage of the adult population, the third factor of the equation, is extremely low in KSA. The population in KSA is 28 million; 38% of this population is between 10-14 years of age. Which means the population factor considered in the survey could only be less than the 59% of those aged between 15-64 yrs of age.

  According to the United Nations Development Program's Human Development Report released on October 5, 2009, compiled on the basis of data from 2007:


Singapore ranked 23rd in the world, and grouped in the developed country category

UAE ranked 35th, and also grouped with the developed countries

KSA is ranked 59th, and in the developing country cluster.

Hmmmm


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Saturday, October 31, 2009

Week 5

6 Nov 2009

Can only afford a short run this evening cos I have golf the next day with Peng Soon at the Equestrian Club.

The right knee experienced a bit of pain.

Did another 5.7km, thereabouts.

-35 min 19s

- 9.5km/h
- 573 cal
- 28% fat




2 Nov 2009

Did my short run 6.2km last night with Lu blading behind me.

The watch wasnt working so all I can do was to record time.

Try to do a pace faster than race pace. It should be at the 10km/h mark.

- 6.2km
- 34min 23s


===================================
Week 4

31 Oct 2009

Down with cough since last Thursday mysteriously. Therefore, lay off the runs for 9 days before today. Wanted to try running in race weather conditions since the previous 3 week's run was always in the middle of the night. Woke up at 630am today and started the run at 715am.

The wind was cool and the air was crisp.

I did 19.39km in 2 hrs 7min 21s. This was to be my longest run and the fastest pace, at 9.2km/hr!

My plan was to run the first half of the half marathon with a slower than average race pace of less than 9km/h but more than 8km/h. Therefore, I never did allow the heartrate to go to above 167 bpm for the first hour.

The first 1 hour of run was comfortable. The thirst starts to hit me on the return 10km when I downed 500ml of mineral water. I must remind myself now to take sips instead of gurping down the liquid as that made me lose my momentum temporarily for about 1 min.

The sun and the heat started to be felt at about 830am. In actual race time, I would have been about 25km into the race by then, with 17km to go. I have to try running later into the day the next time to get used to running in the late mornings.

Interestingly, my pace was the same at the first 10km (1hr 2min) and the next 10km (1hr 5min) , which means my pacing was consistent and good.

Now, the thighs feels a abit sore. Other than that, there are no major discomforts to note.

Overall, a very good run.

- Highest heartrate: 181 bpm
- Ave heart rate 167 bpm
- 1837 calories burnt
- 26% of fats converted to calories
- 1h 12min within set pace (160-171 bpm)
- 50min above pace
- Ave speed of 9.2km/h



Thursday, October 22, 2009

Week 3 training

This was my third run in 5 days.

Did a 10km run on Saturday (17 Oct), my first long run since 12 years of this distance, after my virgin mid distance run of 7km in 39m 32s on the 6th Oct.

The 11 days break from running could not be helped cos I was in Saudi for the whole of the last work week.3 rounds of I reckon wouldnt help much in the preparation...

I am usually the weekend, weekday late night runner back in ECP days, so to do this again is quite a refreshing experience.

Driving along ECP and parking by Fort Road Carpark (free!) while doing 6km from Fort to Burger King and back is quite memorable.

Anyway, so here I am in the Middle East and taking advantage of no tobacco no for the last 2 weeks straight, and the incredible weather for running here. It is probably 24C and 40% humidity last night. I couldnt be feeling better.

Read in the runner's book, which I bought AT Al Jabaar Bookstore for a steal (20 SGD!) that I should be chalking up one long run a week and space out a short run or two in the mid week.

So the 10km on Saturday was followed by a 7km on Monday and yesterday 13.72km.

Interesting data collected by my watch for yesterday's run:

- 13.72km
- 1hr 30m 26s
- 1296 kcal burnt
- 26% of body fat converted into the burnt calories
- I ran at 155-160 heartrate/min pace for 80% of the time
- Last 2km increased it to 168-172 bpm
- finally 400m to 185 bpm
- resting heartrate was 62 bpm
- brisk walking was up to 100 bpm
- 6 min for 185 bpm to drop to 145 bpm

Would hope to do a morning run to simulate actual conditions this Saturday morning with Gary. We are aiming to hit the 10mile target = 16km in less than 2 hrs

==============================================

Calories

To find out your own (corresponding to your body weight) go to ==> this link

1 hour of teeth brushing = 194 calories
1 hour of driving = 164 calories
30 min of mopping = 348 calories
30 min of foreplay = 56 calories calories
30min of sex = 164 calories
1 hour of reading = 82 calories
30 min washing car = 174 calories

Compared to 90 min of running last night = 1,300 calories

Therefore to be burning as much as the run, you must do all of the above + 1 hour of continuous sex to burn the same amount of calories. Easy, if you have a whole day, and looks like an energiser bunny.

FYI,

4 hours of golf with cart = 1,067 calories



236 days since our wedding

postcard - front




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