After my morning nap from 9.30am-11.30am, I checked my email and to my surprise, I saw that there was a compulsory assessment that I had to take after reading up on an E-module from NUS school of Medicine regarding the Influenza virus. Cool beans! Even though I am pretty pissed that they are giving us this in the midst of my holidays, I am also quite interested in the topic! =] So here are some of the things you have to know about the virus..
The Influenza virus is an ancient virus that still continues to haunt mankind. In 1918, it killed anywhere between 50 and 100 million people and when autopsies were performed, the victims’ lungs were found to be blue and sodden - indicating death by drowning, apparently triggered by a massive overreaction of victims’ immune system to a new virus.
The world has become more vulnerable due to the one feature that most differentiates present day transmission scenarios from those in 1918: the advent of large-scale air travel.
In the old days, geographical distance at least provided a measure of protection as signs and symptoms had time to develop and those afflicted could be screened at border entry points. Today, with hardly an airport unreachable within 36 hours from any point on our planet, the speed - and pattern - of microbial movements has altered dramatically.
This pandemic will and can return to strike us; so much so that scientists tell us the question is not “if” but “when”? Many scientists are warning that the current H1N1 flu outbreak has all the hallmarks of a pandemic, there are others who say it may turn out to be no worse than the normal flu.
In her declaration of the present outbreak entering the phase 5 level of threat on 29 April 2009 (signaling a pandemic was imminent), WHO Director General made a reference to the fact that “it really is all of humanity that is under threat”. Was she exaggerating? Think about this and decide for yourself. For if and when the big pandemic flu finally hits us, it would be too late to realize that our complacency has not only been costly, but possibly terminal! Currently, the outbreak is in phase 6 level of threat, indicating a pandemic.
Hence, it is important to stay vigilant and informed. Some websites to stay tuned for information are: World Health Organisation (WHO), Ministry of Health (MOH) and Centers for Disease Control and Prevention (CDC).
The Influenza virus is very 'smart' as it can mutate leading to evolution of new strains in a process known as antigenic drift. This helps the virus to evade the immune system of its host and enables it to circulate in human population.
Also, the virus is capable of antigenic shift which is a process usually resulting when viruses from different host sources (e.g. humans, pigs, birds) concurrently infect the same host and are allowed to mix. The resulting hybrid product's potential to wreck havoc depends on its virus virulence (potency or aggressiveness) and the ease of human-to-human transmission.
Human-to-human transmission occur primarily via droplet transmission or contact transmission. Droplets are produced during sneezing and can travel up to 1 metre before hitting the ground. Physical contact with an infected person through handshakes, hugging or kissing can direcly transmit the virus. Physical contact with inanimate objects that have been contaminated can indirectly transmit the virus too if you do not wash your hands prior to touching your nose, mouth or eyes.
It is hence important that we have social responsibility to the people around us. When we have flu-like symptoms, we should put on a mask, visit a GP and avoid crowded places. Every single person is important in combating the Influenza pandemic.
Also, to protect yourself from contamination, you should wash your hands not just frequently but thoroughly. Avoid touching your face unnecessarily and avoid touching surfaces that other people may have contaminated, such as escalator handles, door handles. If you are unable to avoid touching them, wash your hands thoroughly as soon as you can, and remember not to touch your eyes, nose or mouth. It is also recommended to avoid crowded places if you can help it and to keep rooms when ventilated.
All information cited are from the National University of Singapore's Department of Epidemiology and Public Health in collaboration with Centre for Instructional Technology.
Thursday, July 02, 2009
Sunday, June 28, 2009
Week 9 round-up
Monday: 2.5km wetsuit swim (morning), 14km pace run (afternoon) and 1.8km easy swim (evening)
Tuesday: Rest day
Wednesday: 2km wetsuit swim (morning)
Thursday: 35.5km long run (evening)
Friday: Rest
Saturday: 80km bike ride and 5km run (evening)
Sunday: Rest day
Total Swim Mileage: 6.3km
Total Bike Mileage: 80km
Total Run Mileage: 49.5km
This week has seen the effects of the large amount of training slowing starting to show. Physically completing a workout is no longer the question; the problem was more toward the mental side. More often than not, Nic and I dread the workout even before embarking on it, and these are sure signs of over-training.. Therefore, we both decided to take it easy from now on to fully get the mental faculty back to its optimal performance for the Ironman in 2 weeks time.
I did my last killer training on Thursday. It was a mileage run and I decided to try the 30km coastal route that we usually cycle for our trainings as the running route in East Coast Park has become really very boring. I brought along 2 gels with me as I started off from carpark F2. The plan was to hydrate whenever I see a petrol kiosk or foodcourt along the way.
I did not bring money and that was a mistake! There were so many times during the run that I wanted to just stop and take a cab back to F2, but I held on. It was also pathetic to be at a petrol kiosk with no money to buy drinks and having to hydrate from the toilet's sink. Lesson learnt: always bring money. =]
Anyways, I was dying entering the last 8-10km, and the sky was dark already. My legs were dead weight and I decided to just stop and walk back figuring that the distance was already more than my intended 30km. I walked out to the main road to see where I was in relation to PK (pang kang) bend, and to my surprise, it was right ahead staring at me! I had given up when I was already so close to the end! Freaking heck.
I went back to running and finished the run with a time of 3hrs 35mins. After that, I seat down as my legs were really tired and I proceeded to lying down to rest before walking back to F2. It was quite a good workout, but I hope I will not feel such pain after my Ironman in Switzerland..
Here is a poem infront of my table that I always read when I feel like giving up. The author is unknown..
Don't Quit
When things go wrong, as they sometimes will,
when the road you’re trudging seems all uphill,
when the funds are low and the debts are high,
and you want to smile, but you have to sigh,
when care is pressing you down a bit-rest, if you must, but do not quit.
Life is queer with its twists and turns,
as every one of us sometimes learns,
and many a failure turns about,
when he might have won had he stuck it out;
don’t give up though the pace seems slow—
you may succeed with another blow.
Often the goal is nearer than,
it seems to a faint and faltering man,
often the struggler has given up,
when he might have captured the victor’s cup,
and he learned too late when the night slipped down,
how close he was to the golden crown.
Success is failure turned inside out—
the silver tint of the clouds of doubt,and you never can tell how close you are,
it may be near when it seems so far,
so stick to the fight when you’re hardest hit—
it’s when things seem worst that you must not quit.
Tuesday: Rest day
Wednesday: 2km wetsuit swim (morning)
Thursday: 35.5km long run (evening)
Friday: Rest
Saturday: 80km bike ride and 5km run (evening)
Sunday: Rest day
Total Swim Mileage: 6.3km
Total Bike Mileage: 80km
Total Run Mileage: 49.5km
This week has seen the effects of the large amount of training slowing starting to show. Physically completing a workout is no longer the question; the problem was more toward the mental side. More often than not, Nic and I dread the workout even before embarking on it, and these are sure signs of over-training.. Therefore, we both decided to take it easy from now on to fully get the mental faculty back to its optimal performance for the Ironman in 2 weeks time.
I did my last killer training on Thursday. It was a mileage run and I decided to try the 30km coastal route that we usually cycle for our trainings as the running route in East Coast Park has become really very boring. I brought along 2 gels with me as I started off from carpark F2. The plan was to hydrate whenever I see a petrol kiosk or foodcourt along the way.
I did not bring money and that was a mistake! There were so many times during the run that I wanted to just stop and take a cab back to F2, but I held on. It was also pathetic to be at a petrol kiosk with no money to buy drinks and having to hydrate from the toilet's sink. Lesson learnt: always bring money. =]
Anyways, I was dying entering the last 8-10km, and the sky was dark already. My legs were dead weight and I decided to just stop and walk back figuring that the distance was already more than my intended 30km. I walked out to the main road to see where I was in relation to PK (pang kang) bend, and to my surprise, it was right ahead staring at me! I had given up when I was already so close to the end! Freaking heck.
I went back to running and finished the run with a time of 3hrs 35mins. After that, I seat down as my legs were really tired and I proceeded to lying down to rest before walking back to F2. It was quite a good workout, but I hope I will not feel such pain after my Ironman in Switzerland..
Here is a poem infront of my table that I always read when I feel like giving up. The author is unknown..
Don't Quit
When things go wrong, as they sometimes will,
when the road you’re trudging seems all uphill,
when the funds are low and the debts are high,
and you want to smile, but you have to sigh,
when care is pressing you down a bit-rest, if you must, but do not quit.
Life is queer with its twists and turns,
as every one of us sometimes learns,
and many a failure turns about,
when he might have won had he stuck it out;
don’t give up though the pace seems slow—
you may succeed with another blow.
Often the goal is nearer than,
it seems to a faint and faltering man,
often the struggler has given up,
when he might have captured the victor’s cup,
and he learned too late when the night slipped down,
how close he was to the golden crown.
Success is failure turned inside out—
the silver tint of the clouds of doubt,and you never can tell how close you are,
it may be near when it seems so far,
so stick to the fight when you’re hardest hit—
it’s when things seem worst that you must not quit.
Friday, June 26, 2009
THE killer concept!
Today, I will finally exclaim it to the world (sorry Nic, you have to hear this again) that my phone is freaking killer! Whoosh..seriously man..it is more of a computer than a phone..I feel updated with the times..
It has always been my belief that a handphone is supposed to just be a handphone. It should have the call and SMS function and maybe the camera function will be a bonus add-on. Therefore, I have been faithfully using my Nokia 6300 while the people around me upgrade to touch-screen, huge phones. The slim and small 6300 has been my pride all these while.
It was until mum urged me to get a smart-phone to keep up with the times that I started looking around for a new handphone. The Nokia E71 (white) caught my eye and the rest is history.. =] I took about 2-3 days to understand its functions and how to use it..gosh! It has been an eye-opening experience to see how technology has advanced over the years..I am currently downloading maps into my phone for my Eurotrip after the Switzerland Ironman, got to get busy.. =]
It has always been my belief that a handphone is supposed to just be a handphone. It should have the call and SMS function and maybe the camera function will be a bonus add-on. Therefore, I have been faithfully using my Nokia 6300 while the people around me upgrade to touch-screen, huge phones. The slim and small 6300 has been my pride all these while.
It was until mum urged me to get a smart-phone to keep up with the times that I started looking around for a new handphone. The Nokia E71 (white) caught my eye and the rest is history.. =] I took about 2-3 days to understand its functions and how to use it..gosh! It has been an eye-opening experience to see how technology has advanced over the years..I am currently downloading maps into my phone for my Eurotrip after the Switzerland Ironman, got to get busy.. =]
Sunday, June 21, 2009
Week 8 round-up
Monday: 14km pace run (afternoon) and 1.2km easy swim (evening)
Tuesday: Rest day
Wednesday: 2km wetsuit swim (morning) and 28km long run (afternoon)
Thursday: Rest day
Friday: 55km bike training [15km hill intervals] (morning)
Saturday: Desaru bike ride [20km-15km-35km-35km-15km-20km intervals]
Sunday: Rest day
Total Swim Mileage: 3.2km
Total Bike Mileage: 195km
Total Run Mileage: 42km
This week has been a pretty tough week for me. However, I am very happy with all the progress made in my training! =] I also learnt that rest is as important as the hardcore training itself..On Monday's pace run, I managed to hit 1hr 07mins! However, the 28km long run on Wednesday took more out of me. On the whole it felt better than the previous 28km and I completed it in 2hrs 51mins.
I begin to realise that the event in Switzerland is merely something that you just do, the real fun is in the process leading up to it. This realisation was reinforced by Jason during one of our long runs, and I felt it to be very true. On Wednesday's 28km, Lemin, Jiajie and Michelle joined Nicolas and I on our 2nd 14km. Their encouragement and support really made the last 14km more enjoyable even though I was silently dying inside..This was similar to the previous long bike ride where many of our friends cycled with us throughout the 180km, coming and going off, accompanying us through the long journey..This is why I do what I'm doing, this is why I love triathlon. The support you get from the community is insane! =]
Friday's hillslayer training was prematurely ended because Nicolas and I felt really weak. We decided to rest instead for the long ride the next day at Desaru. This was my 2nd time going up, and there were altogether 23 of us who went up this time. Coach David organised and we merely tagged along. Although my initial intention was to relax and spin down, I found myself caught in the thick of the action.
I was once again glad that all the trainings in Singapore has served me well against the killer headwinds in Desaru. The only downside to this trip was that some people just do not have draft ethics. In cycling, especially when the winds are ultimate killer, it is only courteous to take turns fighting nature. Jon Ma was the usual mad ass right smack infront fighting on his own, thus I decided to help him out. However, when I am drained and he took over, nobody except Alvin allowed me to slot back into the pack. I felt quite disturbed but said nothing. It is ok if you are just resting on someone else's wheel, but try to keep in line! I had a very hard time trying to get the draft because of some amateur's weird drafting antics..This once again prompted me to take the lead until I could not pull the pack on anymore, repeating the cycle. It was quite a bad 30km ride back to the sugarcane oasis in terms of experience, but the training was superb!
The highlight of the trip was definitely in the last 17km back to the jetty. Ling Er reminded me of the drafting formation which I mentioned earlier, and we decided to try it out once more, having failed 2 times before. Nicolas, Alvin, Ling Er and I each took turns at the front for about 10s before pulling over to the left and slowly taking position at the end of the draft line. The 2nd in line is now in front pulling the pack for 10s, and the cycle repeats itself. We started out abit rusty but got better as each rider got more and more accustomed to the plan. The 4 of us were riding easily at 36-38km/h! This was a really cool technique (something I saw on TV while the Tour of Turkey was aired). It was super fun and energy saving too! =]
It is now time to rest for next week's killer training! I have now less than 3 weeks before I fly off to Zurich..how time flies..
Tuesday: Rest day
Wednesday: 2km wetsuit swim (morning) and 28km long run (afternoon)
Thursday: Rest day
Friday: 55km bike training [15km hill intervals] (morning)
Saturday: Desaru bike ride [20km-15km-35km-35km-15km-20km intervals]
Sunday: Rest day
Total Swim Mileage: 3.2km
Total Bike Mileage: 195km
Total Run Mileage: 42km
This week has been a pretty tough week for me. However, I am very happy with all the progress made in my training! =] I also learnt that rest is as important as the hardcore training itself..On Monday's pace run, I managed to hit 1hr 07mins! However, the 28km long run on Wednesday took more out of me. On the whole it felt better than the previous 28km and I completed it in 2hrs 51mins.
I begin to realise that the event in Switzerland is merely something that you just do, the real fun is in the process leading up to it. This realisation was reinforced by Jason during one of our long runs, and I felt it to be very true. On Wednesday's 28km, Lemin, Jiajie and Michelle joined Nicolas and I on our 2nd 14km. Their encouragement and support really made the last 14km more enjoyable even though I was silently dying inside..This was similar to the previous long bike ride where many of our friends cycled with us throughout the 180km, coming and going off, accompanying us through the long journey..This is why I do what I'm doing, this is why I love triathlon. The support you get from the community is insane! =]
Friday's hillslayer training was prematurely ended because Nicolas and I felt really weak. We decided to rest instead for the long ride the next day at Desaru. This was my 2nd time going up, and there were altogether 23 of us who went up this time. Coach David organised and we merely tagged along. Although my initial intention was to relax and spin down, I found myself caught in the thick of the action.
I was once again glad that all the trainings in Singapore has served me well against the killer headwinds in Desaru. The only downside to this trip was that some people just do not have draft ethics. In cycling, especially when the winds are ultimate killer, it is only courteous to take turns fighting nature. Jon Ma was the usual mad ass right smack infront fighting on his own, thus I decided to help him out. However, when I am drained and he took over, nobody except Alvin allowed me to slot back into the pack. I felt quite disturbed but said nothing. It is ok if you are just resting on someone else's wheel, but try to keep in line! I had a very hard time trying to get the draft because of some amateur's weird drafting antics..This once again prompted me to take the lead until I could not pull the pack on anymore, repeating the cycle. It was quite a bad 30km ride back to the sugarcane oasis in terms of experience, but the training was superb!
The highlight of the trip was definitely in the last 17km back to the jetty. Ling Er reminded me of the drafting formation which I mentioned earlier, and we decided to try it out once more, having failed 2 times before. Nicolas, Alvin, Ling Er and I each took turns at the front for about 10s before pulling over to the left and slowly taking position at the end of the draft line. The 2nd in line is now in front pulling the pack for 10s, and the cycle repeats itself. We started out abit rusty but got better as each rider got more and more accustomed to the plan. The 4 of us were riding easily at 36-38km/h! This was a really cool technique (something I saw on TV while the Tour of Turkey was aired). It was super fun and energy saving too! =]
It is now time to rest for next week's killer training! I have now less than 3 weeks before I fly off to Zurich..how time flies..
Monday, June 15, 2009
Unexpected finds
Today, I spent the morning doing groceries with mummy..We went down to Giant at Tampines to get the food items. Giant is really really gargantuan and they sell almost everything! Nicolas's poker set was also bought from Giant! =] I made my way to the non-food items section and looked around. I came back with a $9.99 kickboard and a $5.95 Eeyore (shown below).
It was so darn cute that I decided to place it on my car's dashboard! Hahas.. We finished off the grocery shopping and went home for lunch. After chilling around for awhile, I made my way to school with Nicolas for our 14km pace run and swim training with the team..It is now time to rest =]
It was so darn cute that I decided to place it on my car's dashboard! Hahas.. We finished off the grocery shopping and went home for lunch. After chilling around for awhile, I made my way to school with Nicolas for our 14km pace run and swim training with the team..It is now time to rest =]
Sunday, June 14, 2009
Week 7 round-up
Monday: Church camp
Tuesday: Church camp
Wednesday: Church camp
Thursday: Church camp
Friday: Rest
Saturday: IPPT
Sunday: 140km bike and 5km run (5km warm up and 5km cool down ride)
Total Swim Mileage: 0km
Total Bike Mileage: 140km
Total Run Mileage: 5km
This week has been pretty chill, a good time to rest and recover for the final burst of training in the last month leading up to Ironman Switzerland. It was a good time to rest not only the physical man, but the spiritual one also. I think I over-rested the physical dude because after my IPPT, I was aching all over today! =] I am still trying to figure out the reason why..
Anyways, Nic and I decided to kill ourselves in the next 2 weeks. Therefore, we started with today. The "cursed" long bike ride followed by a 5km run was completed today! The curse has been utterly shattered...The pace for the 130km was very good I thought, maintaining in the region of 30-35km/h. Our quadriceps muscles were like rock solid after the ride. The run felt good and we both felt pretty strong. This is a good sign; now to look forward to the next 2 weeks' training. =]
Tuesday: Church camp
Wednesday: Church camp
Thursday: Church camp
Friday: Rest
Saturday: IPPT
Sunday: 140km bike and 5km run (5km warm up and 5km cool down ride)
Total Swim Mileage: 0km
Total Bike Mileage: 140km
Total Run Mileage: 5km
This week has been pretty chill, a good time to rest and recover for the final burst of training in the last month leading up to Ironman Switzerland. It was a good time to rest not only the physical man, but the spiritual one also. I think I over-rested the physical dude because after my IPPT, I was aching all over today! =] I am still trying to figure out the reason why..
Anyways, Nic and I decided to kill ourselves in the next 2 weeks. Therefore, we started with today. The "cursed" long bike ride followed by a 5km run was completed today! The curse has been utterly shattered...The pace for the 130km was very good I thought, maintaining in the region of 30-35km/h. Our quadriceps muscles were like rock solid after the ride. The run felt good and we both felt pretty strong. This is a good sign; now to look forward to the next 2 weeks' training. =]
Avoiding the sun..
This morning, before the sun came out, I made my way to Nicolas's place for our 1st wetsuit swim. It was 5.45am in the morning when we put on our wetsuits. Having tried on my wetsuit a few days before and knowing the trouble I had wearing it, I bought the Body Glide! =]
It has significantly aided me in my efforts to put on the wetsuit. I now stand a good chance in the fastest wetsuit wearing competition..hahas! =] Anyways, we entered the pool and started swimming. The wetsuit really made you float and keeps your body streamlined when you swim. However, swimming in it does require some getting use to as we both agreed. It was pretty tiring on the arms as some work done is used to counter elastic forces. =] There has to be more wetsuit swim sessions prior to our Ironman in less than a month's time.
It has significantly aided me in my efforts to put on the wetsuit. I now stand a good chance in the fastest wetsuit wearing competition..hahas! =] Anyways, we entered the pool and started swimming. The wetsuit really made you float and keeps your body streamlined when you swim. However, swimming in it does require some getting use to as we both agreed. It was pretty tiring on the arms as some work done is used to counter elastic forces. =] There has to be more wetsuit swim sessions prior to our Ironman in less than a month's time. After the swim, when we unzipped the wetsuit, hot air emerged from within. It was really killer..imagine swimming in it under the sun! We had a short but fun time at the pool this morning..there will be more to come.. =]
Thursday, June 11, 2009
Happy day!
My past 3 days were spent at church camp.. It was a superb time to recover from all my training and prepare for my IPPT this Saturday. =] I have gleaned a lot from the people around me and the workshops given during my time in camp, and I hope to be able to apply them in my life.
I left early today to meet Nicolas for our medical screening at Raffles Medical located in OUB Centre. The entire thing took about 4hrs. When we left the carpark, the parking fee shown was a whooping $16! Needless to say, we both exclaimed in astonishment. Madness beans! I have never incurred such a hefty parking fee before in my entire life.. The conclusion was that parking in the CBD area is killer.
After the medical screening, I made my way to the post office to collect my airmail from the USA. My 2XU wetsuit has arrived! =]
Brand new wetsuit for just S$180 with shipping included! My goodness..killer deal man!
I tried it on and had a really tough time getting into it. I think I need to get some Body Glide to apply.. All in all, the suit fitted me well and I am really glad! =]
Now, there is one less thing to care about for my Ironman in 29days time! Another thing to add to an already happy day is that I passed my 1st Professional MBBS examinations! I got a B. Whoots! Now, I can fully enjoy the rest of the holidays without having that at the back of my mind! Praise the Lord! =]
I left early today to meet Nicolas for our medical screening at Raffles Medical located in OUB Centre. The entire thing took about 4hrs. When we left the carpark, the parking fee shown was a whooping $16! Needless to say, we both exclaimed in astonishment. Madness beans! I have never incurred such a hefty parking fee before in my entire life.. The conclusion was that parking in the CBD area is killer.
After the medical screening, I made my way to the post office to collect my airmail from the USA. My 2XU wetsuit has arrived! =]
Brand new wetsuit for just S$180 with shipping included! My goodness..killer deal man!I tried it on and had a really tough time getting into it. I think I need to get some Body Glide to apply.. All in all, the suit fitted me well and I am really glad! =]Now, there is one less thing to care about for my Ironman in 29days time! Another thing to add to an already happy day is that I passed my 1st Professional MBBS examinations! I got a B. Whoots! Now, I can fully enjoy the rest of the holidays without having that at the back of my mind! Praise the Lord! =]
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