c***

well, the one word that could describe my performance today is "crap" (oops, i shld use a politically correct term, below par/lacklustre 8-P) came thru the finish line in 3 hr 44 min, which is like 1 hr behind my PB.

weather was ultra hot, there were no trees on the run loop, so basically just pounding the tarmac with the sizzling heat radiating up. did my first 10 km in a time of 50mins, the 40km bike took me quite long 1 hr 35 mins, I was targeting 1 hr 20 mins. After the transition change, I know i will be out of my PB time.

But the real challenge of 10 km began becos by then the sun is up, the heat is up, there is absolutely no wind and no cloud. got cramps on my quads in my first 1km. so have to straddle and waddle until my quads relaxed. so walk run walk run for first loop. when the U turn came in sight, i was like telling myself, OMG it is so d*** hot, it felt like the temperature is above 37. luckily, i met a running friend along the way, so we walk and talk and run until we looked at our watches and said, let's go below 3 hr 45min (the watch said 3 hr 39 min). so chiong (rather straddled painfully) all the way to the finish.

On hindsight, mentally, i need to toughen myself up. physically, i shld have done strength training for my quads and hamstrings and I shld have trained in hotter weather. but well, it's over and I am glad i finish the race.

time to train for the ultra next few weeks, starting with a recovery run tomolo morning and aim for a long nite run on labour day eve.

i am not "raw" now, really "cooked" by the sun.

haha lame joke.