Yowza!

After taking all the time off the past weeks and doing nothing very much but put my liver to the test, my trainer finally bugged me enough for me to show up for training yesterday. He said it'd be an easy session. He lied. Did a whole bunch of inner thigh/outer thigh, shoulder blades, back, arm work etc etc etc. Guess who's aching today. Well, aching and sleepy...namely because I played till 4am last night. And I wonder why I fall sick so easily! Must be ALL that sleep and rest I'm getting!

Hopefully, this training session kicks me back to a more normal human sleep cycle, or at least one where I get a nice 7 hours of sleep. I was supposed to go for the Choo Choo Trek tomorrow, but it got canceled, so I may at least be able to sleep in! Maybe I'll be able to fit in a bike ride/rock climbing/swimming/golf over the weekend! Although it seems highly likely I may just wind up doing nothing in the end.

What I did yesterday:
1 hr personal training

Sleepy but Happy

Because I'm still not fully well, my solution has been to hang out with friends till late lately. It's been really good fun in a whole chill-out, no-fuss way. Minus the complete lack of sleep because we're yabbering till early morn, I actually love the camaraderie, the vino and the mad conversations. To all my friends out there I love, here's sending good thoughts your ways! I'm really glad I've got you all!

Yes and all these emotional flighty updates are purely because I haven't done much training....hang on...I actually do have something more meaty to put in here...

So I met Sharon at a bar. As one does when they want to make new friends - they go to a bar and pick up random strangers (kidding!). Anyway, Sharon and I realised we were super alike and somehow became really good friends...at least I take her as my really good friend, she may not....Last week Sharon and I decided to be good and do some sport so I had my first game of tennis in ages! And we went for a walk over the weekend. It was a load of laughs...and chatter. This weekend, I join the British Club for their Choo Choo Trek. I shall see if I can get some pictures of that trek!

What I did last week:
Wednesday - Tennis (1 hour)
Saturday
- Walked (Jln Kampong Chantek - Bkt Timah Nature Reserve - Rifle Range Road: 2 hours)

Crosswords, Vino, an Old Friend and the Arts

**Warning!!! slightly emo post!!**

Since I've been unable to do anything too strenuous lately and since I've had my heartbreak a couple of months ago, I've been trying to fill my time with things I've always wanted to do but didn't because I had no one to go with me or because I was too busy training (or at least thinking about training, not doing it and then feeling guilty about it). So in a whole bid to seek this independence that I seem to have lost over the years, I went off and got myself a ticket for Jeremy Monteiro (one of Singapore's more famous local Jazz talents) to see his solo piano recital. Right after I did that though, a friend, Ed, and his wife decided to join me - okay, so I didn't go solo in the end, but the thought was there! The three of us also got tickets to watch Natalie Cole at the Sun Festival and did that just last Sunday.

I have to say, I've really been enjoying these recitals/concerts . Previously I would kind of wait around for my man (now, ex) before I could do anything...not because I really needed to have him around, but just as a whole 'if I enjoyed the moment, I would really want to share that moment with the person I loved'. So I would always wait for my man to be free and he wasn't free a lot for me somehow, which meant I didn't end up doing a lot of things I wanted to. I guess it is a blessing in disguise that I now have the opportunity to do all these things now. I've been reading a lot, going for blue-sky holidays and attending more jazz concerts - things I could never seem to make time for. Also tonight I'm off to watch Jose Carreras in concert - I'm not sure I'll fully enjoy it, but who knows? Mainly I'm once more starting to get out there and be curious about the world again.

Along with this life change, an old friend has also reappeared in my life. A very good friend and a friend who I've shared certain important moments in my life with. It's been weird because in the last week I've seen more of him than I have in the last 2 years. For 2 years, we've had, at most, a handful of half-hearted calls; if we met up, it was because we ran into each other and nothing more - then all of a sudden he rings up one day, we meet up and magically we're the best of friends again. And it is nice. And I realise I do actually miss our little chats and that bizarre chemistry we share as friends. We've met up about a good 4 times last week - as if to cram in 2 years worth of yapping - and we'll play crosswords over a glass/bottle of vino till late into the night. Did I mention I've become a huge crossword buff as well lately? Really really love doing them! So, a good friend, some vino and crosswords - what more could one ask for?

Side note - I've not been doing much by way of exercise. I did 10 lunges on each side on Sunday and my hamstrings were aching the next day (I'm totally in fighting shape). Also did a 3k walk with my folks and a bunch of crunches. I think I need to watch an episode of Tomb Raider for inspiration again!

Story of My Life

On Saturday I made big plans to go for a walk. Mind you, I've been sick for what feels like ages now, so I wanted to get out and do something. I even asked my colleague along since I figured I'd do the good Singaporean thing and introduce the Englishman to Singapore and to take him on the Tree-Top Walk.

I'm all excited, packed my backpack, picked Al up, drove down to MacRitchie Reservoir and start our hike. About 45 minutes into the walk, lightning flashes, thunder claps and it starts pissing down. Not the 'passing rain cloud' kind of rain, but the I'm-here-for-the-next-2-hours-rain. It doesn't rain for a week, but obviously when I decide to go on a walk and I'm stuck in the middle of a rainforest the sky takes it on itself to just burst open. So we took shelter for a while before deciding it probably wasn't going to let up anytime soon and continued on our merry way before we hit the carpark at the Singapore Island Country Club where I proceeded to beg one of the guards to help us call a cab to send us back to where I had parked my car. Such is my luck.

What I did
Saturday: Walked 45mins - not very fast or very far
Sunday: Did 2 reps of 50 crunches / 40 arm work and 10 squats and lunges

The Only Real Medal I'm Ever Going to Get

Second for my sea swim that I took part in ages and ages ago, but only just got the medal for!...okay there were only 5 people which is why I got 2nd.







Meanwhile, more evidence of mud!





Big thanks to Rich for being so sweet to come down to share this moment with me and be my designated photographer!

Sick....again

Bah, I am so sick of being sick. Seriously. Been down with bronchitis since last Thursday and all I'm doing is hacking up yellow phlegm (I'm sure no one needed to know that but well...), blowing my nose constantly and just feeling so darn tired. I'm on the 3rd round of antibiotics (the first for the infected toe, the second for this bronchitis thing) and I am so over taking medicine. I finish my last round of antibiotics tomorrow and, fingers crossed, I shall be magically better and I'll be able to go for a nice 1/2 hour or so walk on Saturday. I'm going to be realistic and assume that I'll be in no shape to run or do anything too tiring.

In any case, somewhere in the last week (before I got hit by this darn bronchitis), I think it was Tuesday, I did a 2.5k run. I had to walk off my stitch midway through. Not that that is particularly surprising.

After a Short Hiatus

Yesterday night after going stir crazy from doing nothing very much since the race, I went for a swim in the pool. A nice, easy comfortable 600m. I've an infected toe from the gross mess at the race, so running's been put on hold!

What I did yesterday:
Swam 600m

Incidentally, I went for what has to be the best massage ever the day after the race. My shoulder blades were aching and my neck was stiff, but after this amazing rub-down they were all gone...and remained all gone! Two thumbs up for the guy who gave me my massage at Ashi!

Meanwhile, pics from the race, courtesy of R. Thankeeee!


Gross mud slush at transition as I was 'running' out to bike leg!

Tri-Factor Series: HP Freshmen Triathlon Race Report

I woke up at 4am to some crazy ass storm going on and first thought was 'you gotta be kidding me...after all my training, the race is going to be cancelled?!?!?' Well, it didn't but it sure made for a very muddy race.

So thanks to the storm, everything got pushed about 20 minutes back, which meant, the banana I ate on the cab ride to the race had pretty much digested itself when the race started. Note to self: Eat slightly nearer to race as opposed to 2 hours before!

Essentially, the condition of the race area sucked through no fault of the organisers. The rain had just pissed down and made the entire field just one gross mess. I got to a stage where I just gave up with the flip flops because they just kept getting stuck in the mud and wound up walking around the muddy field barefoot. Not that that was any more pleasant. Mud stuck between toes...yech!

After setting up, and trust me it wasn't easy with all the crap I was stuck in, I bumped into Gina and we both started doing our warm-ups. Not good, crap loads of swells! And after we finished, we realised our wave was going to start later. By the time the wave started we had taken to sitting around somewhere and wasting all the 'warm-up' we'd done before.

The swim leg was...well...crap. I think in all the sea races I've done, I've never been kicked and hit so much. I know I whine about this every time and say that 'this is the most I've been kicked!' each time, but I swear that it does get more and more painful each race I'm doing. I've the bruises to show for it, if anything. So essentially when I got into the sea and started my swim, I got stuck in breast-stroker's hell. Every dang person around me was doing breast-stroke and it was just impossible to make any progress. I was doing too much and not getting anywhere. I decided to slow down, because even before I got to the first turn, I was pretty wrecked. My brain then kicked in and I thought I'd go out of the mass of breast-strokers and swim on the outside bit. Then my brain stopped working and somehow I ended up going the wrong way. Yes and I did that twice. Real bright. Near the end of the leg, I couldn't feel my arms and I was pretty out of it. Baaaaad start to the race, especially since the swim leg is my best leg and if I screwed that up, I pretty much can kiss good-bye to even completing the rest of it.

Transition was just a mess. I tried to run carrying out my bike but almost lost my shoes in the sticky mud and was just short of falling flat on my face. Plus after the gruelling sea swim, thinking I could 'run' whilst hoisting my bike on my shoulder was pretty far-fetched.

Bike leg was okay. I was panting like a dog and I guess my heart rate was all over the place. I tried to pedal as fast as my little legs could go but kept tiring and slowing down. Also to all those asses out there yelling and screaming at me...argh! Ugly ugly sports people, you bunch are! I was supposed to turn right at the 5k loop and you guys were in MY way! Plus it really isn't my fault that they set up the race in THAT way. Gah. Asses.

My run went rather dismally. I blame my mud-caked shoes which felt like I was running with weights on my feet. Well, I guess at least I didn't walk the whole while, but I did stop to trot every 5 minutes or so. I did make a friend whilst strolling and met another chica I'd talked to previously at another race, so the race did get a little more fun. After all that walking, running slowly and talking, I finally mustered up what little energy left to stick myself behind some chick's ass and used her as a pacer. Did some desperate dash (used fast and loose here) in the last 100m and pretty much died!

Overall I thought I had a lousy race yesterday. I was disappointed in my swim most and just the muddiness that was yesterday was just well...gross. I went to collect my medal for my swim race from ages ago. R was super nice and came down to watch the race as well to stand around and be my camera-man during the awards ceremony. Pictures to follow when I get less lazy.

Today though, the provisional results are out and what a difference a day makes! After spending the whole of yesterday feeling lousy, I realise I didn't suck that much! I finished 17th of 55 people - placed 8th for the swim leg, 18th for the bike leg and (a rather embarrassing) 30th for the run leg. So to all my friends who always believed in me, more than I believed in myself (and trust me, I have a pretty big head) - I love you all! Thanks for the encouragement and good thoughts sent my way!

Provisional race results:
Swim leg (200m) - 05:06 mins (vs 08:20 mins at OSIM)
Bike leg (10k) - 25:57 mins (vs 33:18 mins at OSIM)
Run leg (2.4k)- 16:13 mins (vs 15:38 mins at OSIM for 2k)
Overall - 47:16 mins

I kicked my OSIM triathlon self's ass! - Yes I know the sentence just doesn't seem like a very grammatically correct one...

Rolling Over

Pretty much what I had to do to get out of bed yesterday. My poor stomach muscles...I can't even clear my throat without them acting out in pain. Ah well. What doesn't kill you only makes you stronger, no? So I'll be waaaay stronger soon!

On another note, I've found a spin class I enjoy in the gym. Had an enjoyable session at spin class yesterday - no one yelled at us, no one sang constantly to the music - and it was so so tough! As usual I was dripping when I got out. There was a class before us and the guy sitting on the bike in front of mine actually managed to accumulate a pool of water under his bike. Needless to say, I did not use THAT bike!

I'm supposed to do a run today, but already I can sense myself getting lazy!

What I did yesterday:
45 minute spin class

The Countdown Begins!

6 more days to the Tri-Factor Triathlon and I still feel rather unprepared. On one hand, I feel like I haven't quite run far enough, swam long enough and biked often enough. But on the other, I have tried biking and running after (which I didn't do at the OSIM triathlon) and I think in that sense, I am more prepared for the burn!

**Rant alert**
I don't understand what it is with people going on about how short the distances are for this triathlon and laughing about how I'm doing a lame triathlon when they're the same people who sit on their asses all day doing nothing. Bah!

What I've done:

Last Tuesday
- 45 minute core yoga class
- Swim training

I still dislike yoga immensely. I dislike the lady with the stupid zen voice and I dislike how it's just such a static sport.

Last Friday
- 45 minute Spin Class

Which I think I will never ever turn up for again. I think there are two kinds of people in the world - one who require people screaming at them to get anything done and the other who needs to be encouraged/persuaded to get something done. I belong to the latter group of people. I don't see why I should go for a class to be screamed at. I'm not a pro-athlete and frankly I need someone to push me a little bit more, not someone to insist that her way is the right way and me wind up with a knee ache the next day.

Saturday
- 1 hr Pilates

Because of knee ache, I just didn't get as much out of it as I would like to have.

Sunday
- 30 minute bike ride + 2.5k run in 17 minutes

I bought myself a trainer because I realise that it's easy to justify not biking when I have the excuse of how it is a real hassle hauling my bike to and fro from East Coast. So no excuses now, if I'm too lazy to drive down to East Coast, I just set my bike up and spin away. Cons: It is soooooo dull and warm biking on a trainer!

Today
- 45 minute TRX session with my personal trainer

I expect my abs won't be too happy tomorrow seeing how I whooped its ass today!

I've Been Lazy

And I haven't updated much. Then I went off and got my phone broken, so I don't actually remember what I've done in the past couple of weeks. Anyhoooo here is the stuff I've done or what I remember of them:

5th Sept: Biked 27k

Whilst on holiday at Ko Lanta - more on that when I find the motivation to upload photos:
10th Sept: Swam and Core Work
11th Sept: Swam and Core Work

Last Thursday: 1hr Swim Training
Saturday: 1hr Pilates

Yesterday (my glory day!):

23k Bike ride in the morning

240m swim followed by 2.5K run - Don't know how long I took with the swim, but run took me 17:17 mins...which is half decent considering I've been lazy.

Crazy Long Walk Repeated

With Shawn this time! Shawn got dragged in because he went on for a good many days how easy it was to walk 50 Km and so he pretty much couldn't get out of doing our walk. Fair play to him, despite virtually taking tiny baby steps the last 10km we did, he still wanted to press on till the end. Gina and I were the ones who decided to call it a day. We figured we didn't really have anything to prove. The distance and time we spent walking was pretty damn good, be it 48 or 55 km! That, and the fact, I'm pretty easily impressed with myself so well...

The walk this time around actually wasn't so bad for Gina and I, surprisingly. I think, having done this stupidly long route before, we went in with very low expectations. And as is always the case, when your expectations are really low, chances are you'll end up being pleasantly surprised! Of the route, Gina and I were dreading the bit through NUS (National University of Singapore) but when we actually got through it we agreed it really wasn't all that bad. The brain is a funny thing that is able to skew your perceptions of things. Other than my sore soles, the major issue on the walk hit me about 30 km in when every moment we stopped walking, be it to stretch or rest, my calves would just seize up and cramp. And it'd take a good 10 minutes of walking before they started half functioning again. That being said though, I think I handled this walk a lot better than the last one. So congratulations my two girls for surviving through this again; well done Gina, we went a little further than the last time!; and a giant pat on the back for Shawn on his virgin ultra walk that he survived, aches, pains and all!

I iced my calves before I slept last night, and tried to ice my feet but they hurt too dang much. So today I'm a bit sore, but my poor poor feet are the ones taking the toll of yesterday's walk.

What I did:
Friday: Swam 600m in 16:47 minutes
Yesterday: Walked 48K in 14 hours 50 minutes

One Step Forward, One Step Back

Pretty much means I have made zero progress running-wise. I went for a 2.5k run again yesterday and I lasted about 1.7k before I had to stop and walk because my side stitches just refused to let up. I did walked about 300m before I got back into a sad painful little run back home. So the run was better than the last one but worse than the first run. I'm not sure whether I should be happy or sad. Mainly I just feel a bit blah. I guess after the first run, I expected to be flying and breezing through my runs, but it seems like I'm just hobbling through them, constantly plagued by stupid side stitches. Nonetheless, the upside is I did last a lot longer, side-stitch and all, than the last run, so in that sense things do look like they're going the right way. As for the first run I'll just treat that as a fluke. If only all runs could be like that run!

Finished off everything with 2 thirty-second planks, 20 crunches, 10 reverse crunches, 10 scissor crunches (or whatever they're called) and 10 sit-ups. Obviously my stomach muscles are aching today, would I dare to expect anything less?

What I did yesterday:
2.5k in 19:54 mins (Average speed: 7:55 min/km)
2 thirty-second planks, 20 crunches, 10 reverse crunches, 10 scissor crunches (or whatever they're called) and 10 sit-ups

Zero Exercise and A Bunch of Junk Food Later

I'm feeling bad. Very very guilty. Tonight I go for my sad little 2.5K run again and hope that I won't die from it. Tomorrow I go for a 1.2k swim and hope that I won't die from it. And on Saturday, Gina, Rachel, Shawn (who got suckered into this) attempt our 55K walk again...and hope that I won't die from it. Wish me luck!

More Update on My Bowel Movements

Still crapping/leaking oil out my ass. Am really beginning to wish I didn't have the dang white tuna. 5 sashimi slices...that was it...and here I am paying for that 'indulgence'. Hopefully all will be well tomorrow. I have big plans to go for swim training and I'm not sure I really want to whilst I have this embarrassing situation on my hands. So...this serves as a word of warning...avoid white tuna/escolar/butterfish/whatever the hell else it's called with your life! Well unless you feel a great need to experience the joy of oily poops. Consider yourself warned! Let's pray that this is the end of my poop stories for now!

Is there such a thing as over exercise? - My Mad Weekend and A Short Story on Poop

This weekend I went a bit mad. How mad? Well, listen on...I started off Saturday morning rather dehydrated. I'd been out for dinner the night before and we had some wine - also I didn't think to drink loads of water before I slept. So my attempt to do a 2.5k run was pretty much shot down when I had a stitch barely 100m into the run. I pretty much walked the rest of the way. How could I have gone on last week about how great running was only to have it come back and bite me in the ass?

After my rather pathetic run, I headed off for Pilates. This weekend Karrie's off on a course so Theresa took her class. It was mad hard. It's usually mad hard as it is, but I guess I arrived late and didn't have any time to warm up so it was pretty darn rough.

So, still on Saturday activities...after Pilates I went on to Muay Thai and Robert was taking the class. It's almost like everything was meant to be tough that day. Muay Thai completely kicked my ass. Robert went through a whole bunch of speed drills...NOT.FUN. I could barely feel my arms after. When I tried to send a text to a friend on my phone after my hands were shaking. Yup, I did feel kind of pathetic.

Had myself a ramen and sent my bike to the bike shop to get it sorted. I realised how dense I was. I didn't know I had to pump my tyres regularly, so essentially I was cycling on them flat...which meant I had to get both inner tubings changed since I probably wrecked them. I informed them that my gears were sticking and they told me my chain wasn't lubricated...I was all 'er...we have to lubricate it?!?' Well, they lubricated it and cleaned it up for me...it was filthy! And I felt ashamed. Almost like you invited a friend to your house and forgot to clean it up when they arrived. Sigh.....

So that was Saturday. I was completely exhausted when I was done with the day. Although still had time to meet D for dinner and drinks. Next thing I know, it's 2am, I had a bike ride planned for the next day and I was very aware that I was going to regret playing till so late.

Sunday, sure enough, I regretted not sleeping earlier and not hydrating myself properly. I kept pushing our bike ride till later and by the time we actually met up it was almost 11am and it was bleeding hot. We cycled from the hawker centre to the start of Changi Beach and back wherein Gina managed to crash into a lamp post and screwed up her front tyre...which resulted in a grueling ride for her all the way back to the Windsurfing Club before a good samaritan there helped her do a temporary fix on it so she wouldn't die the last 2.5k back to the hawker centre. The great part about working so hard and sweating everything out has to be the guilt-free pigging out you can do after. And believe you me, Gina and I pigged out!

That was my big weekend. I went a bit mad and I did ache kind of crazily after, but well it's been a while since I've ached so much and masochistic as it sounds, I took a sick pleasure in aching that much. Plus I had the best sleep ever on Sunday night so I'm not complaining. What I will complain about though is this lovely welt-rings I have around my thighs I suspect because I'm allergic to the material they stick at the bottom of your bike shorts to prevent them from running up. Very very sexy welts. Sigh.

On a completely random note, today I crapped oil. I thought I had some medical problem and was dying before I thought to google 'sh*tting oil' - yes Google is my best friend and I google every damn thing. It actually makes me feel good when I feel something completely random and you find other souls out there who are going through the same thing. Anyway, long story short after piecing together different information from different sites, the cause for my oil crapping today was....wait for it....white tuna. You'd think they'd warn you this might happen when you order white tuna sashimi. NOT.FUN.AT.ALL.

What I did over the weekend:

Saturday:
2.5k run in 20:29 mins (Avg speed: 8:11 min/km)
50 mins pilates
1 hr Muay Thai

Sunday:
26k bike ride

Long Swim

After my run on Monday, I was a bit lazy on Tuesday and skipped swim training. I was originally supposed to go for spin classes but once again it was all booked up. (I hate my gym!). So yesterday, because I was feeling guilty for not doing anything on Tuesday, I decided to head to the pool at home and go for a long swim - or at least, long by my standards.

Originally planned to do 20 laps in the pool non-stop, but that plan got changed to 4 sets of 300m instead. I don't really like my new goggles. Water somehow keeps getting in from goodness knows where and it keeps fogging up. Anyway, being ever prepared for this situation, I bought another pair of goggles with this pair, so hopefully those fit better. It's just so dang hard to try on a pair of goggles when you're not in a pool. How would I know how good they are if there's no water around when I'm trying them! Gah...oh well...

Today my legs still ache from my run and there is a very very slight bit of soreness from my swim. Overall though, I think I'm set for another 2.5k run tomorrow! HUGE goals I set for myself!

What I did:
4 x 300m: 33:56mins

Running and the Aftermath

After days and weeks and months of not running, I finally hit the streets on Monday. Originally I planned to go for spin class, but lately it's been impossible to book the dang class and every time I walk in it's full up....which is a real pain....The silver lining of course is that because I was all psyched up to do something, I felt inspired to hunt down my now dusty runners, my mp3 player and my good running attitude (that was hidden under cobwebs and other crap)...

It was a pleasant surprise to find the first 1km a breeze and very enjoyable. I haven't run in so long that every time I talk about it it winds up sounding like I hate running. The truth is I do dislike a lot of it immensely, but there are good moments and this first km was one of those moments. As always, my stitch set in pretty much after I was basking in the joy that is running and proceeded to get progressively worse as I went along. Still 2.5k down I was tired, sweaty and friends once more with running. Yes, that's all I did. And two days later I'm still aching. Sad, but true.

What I've done:
Saturday: 1hr Pilates
Monday: 2.5k run in 17:34 mins (Avg speed: 7:01 min/km)

Happy Birthday Singapore

Well, a belated one. So this weekend we had Monday off. I did nothing except a pilates class. It's kind of a crappy time for me and frankly I really look forward to the day I look back on all this and think I'm being a drama queen. In the meantime I'm just feeling out of sorts and numb down to my insides. I miss being happy.

What I did:
Last Thursday: Swim training - First time doing interval training...I wanted to die (2.2k)

Last Saturday: Pilates 1 hr

Hello Muay Thai My Old Friend

It's been ages and ages and ages since I've gone for my last MT class. In fact I think the last time I went for MT was when Keith was in town. And Keith was in town in January I think. I also remember getting stomach flu that last time. This Friday that went by wasn't so bad. Well wasn't so bad in that I didn't get stomach flu. But it was still one of those 'This is what it's like to be tortured' sessions. Granted I'm sure I've had harder classes, but with my fitness level close to zero, my general unhealthy lifestyle (I think I actually had a fried chicken wing every day for that week...gross yes) and the fact that I was still aching from my swim training the night before, it still felt pretty rough. BUT despite the voices in my head screaming 'I want to die' almost all the session, it felt pretty good that I was still standing at the end of it all.

Well obviously the next day I ached all over, but I haven't had these aches in ages and it made me feel pretty good about myself. Especially since I went for a whole bunch of drinks after MT. My weekend was just spent lazing. Had myself a girly Saturday where I went for a 1 hour back massage, followed by a manicure and a facial (yeah, I don't usually go for facials...in fact I've only been for at most 2 in my entire life)...Life's been rough these past few days, but the pampering and my ability to do my sport again has helped a lot.

What I've done:
Friday: 1 hour of Muay Thai