Saturday, January 21, 2017

Tri-Life Re-Boot 2017

New Year, New Season

With Powerman (10k-60k-10k, run-bike-run duathlon) Ocean Man (5km open water swim), PD Triathlon (OD) & Standard Chartered KL Marathon (42k run) in the pipeline for 1H2017, I have a lot of work ahead of me.

Some of the workouts that I can remember since 1 Jan 2017:-

6 Jan 2017 (Friday)(8.00 a.m.)

Swim - 500 front crawl + 1000 Paddles & Pull Buoy + 500 Kick Board (Total 2000m)

(7.45 p.m.)

16.5km run at Putrajaya. First run on the road since a few months ago. Started from swimming pool near Putrajaya Marina and ran to PM's Office via Precinct 18. Back to swimming pool via the Boulevard.

12 Jan 2017 (Thursday)(6.45 p.m.)

Another 16.5km run at Putrajaya. A repeat of the same run on 6 Jan.

15 Jan 2017 (Sunday)(3.00 p.m.)

1x3500m swim at the club house. Original target was a 3km swim but ended up with extra 500m in the bank.

17 Jan 2017 (Tuesday)(5.30 p.m.)

1.5 hour workout at the gym. 10 minutes warm up on the Treadmill. 3 sets of 30 push-ups + 5 x 1 minute plank with 30 seconds rest intervals + 25 sit-ups. Followed by some weight training.

18 Jan 2017 (Wednesday)(7.00 p.m.)

1.0 hour hill repeats at the backyard of Equine Park. Was meant to run on the treadmill in the gym, but no available machine.Could have done more but the hills got a little too dark after 8 p.m.

19 Jan 2017 (Thursday)(7.00 p.m.)

18km run at Putrajaya. Same route as 6 & 12 Jan with slight detour to up the distance from 16.5km to 18km.

21 Jan 2017 (Saturday)(3.30 p.m.)

Back to the pool at the clubhouse for some drills. 
500 front crawl
+ 500 kick board with fins
+ 1500 paddles with pull buoy
+ 500 kick board
+ 10 x 50 front crawl
+ 500 Easy (Total 4000m) 

22 Jan 2017 (Sunday)(5.00 p.m.)

Over-slept and skipped my planned bike ride again!

Made up for the skipped training session with a 40 minutes + 20 minutes spin on my stationary bike at home with GCN Indoor Cycling videos.

Wanted to do 3 sets of 30 push-ups + 5 x 1 minute plank with 30 seconds rest intervals after the bike spin, but only managed:
1x30 push-ups + 
3 x 1 minute plank with 30 seconds rest interval + 
1x30 push-ups.

Monday, December 21, 2015

Ironman Malaysia 2015

14 November 2015 - Langkawi

Thank you Lord, for carrying me to the finishing line.

Saturday, November 07, 2015

Ironman Training - Last Long Ride

24 October 2015

Last long ride (166km), alone & in the haze.

Home - MEX Highway - Pavillion (KL) - MEX Highway - Cyberjaya - 2 x Cyberjaya/ Putrajaya 35km Loops - Cyberjaya - Meranti - Bdr Bkt Puchong - LDP - Home

Sunday, October 18, 2015

Ironman Training - Swim etc.

Saturday, 17 October 2015

Finally, a 4km swim in the bag. Abandoned plan for a long run due to pain on my left calf. 

Went swimming & ran at the club house in the morning and doubled up with bike interval training in the evening.


Swim 1x300m Easy + 1x4000m + 5km Run on treadmill


Bike Intervals (45 minutes) on bike trainer at home

Ironman Training Continues...

Wednesday, 14 October 2015 
(Awal Muharam Public Holiday)

Inching towards race distance on the bike with bike training buddy, Don Khor.

An out & back 145 km ride from Cheras - Langat 14th Mile - 18th Mile - Genting Peres - Titi - Kuala Klawang; with 2 big climbs & loads of rolling hills.