Sunday, February 19, 2017

100km Ride

The whole week prior to Sunday was void of any training session. Work related matters took precedence and almost entirely derailed my training week, if not for a text message from my training partner on Saturday morning which reminded me of our planned bike ride on Sunday.

Was meant to repeat the Titi ride but opted for a shorter ride in Putrajaya instead, as I had to get back to my work after the ride.

19 February 2017 (Sunday)(7.45 a.m.)

Rode with Don Khor again. Started from the swimming pool near Marina Putrajaya. Target was 3 Putrajaya-Cyberjaya loops and was expecting 90km.

Weather was kinder to us, sunny but not windy. Many riders from different groups started from the swimming pool. But we did not join any of them and focused on our 3 loops. We rode our Cervelos and I think we looked pretty cool.

By the end the ride, we logged a decent 100km. Don went on to run a bit. I rushed home to my laptop instead. 

Return To Titi

For the first time since Ironman training in 2015, I finally got my lazy butt back to Hulu Langat for a long ride. That means, I have not been to this other playground for the entire 2016.

I was busy with work related matters during the early part of the week. A business trip to Penang on Monday & Tuesday simply de-railed my training plans. The week only started on on Thursday, 9 February 2017, Thaipusam public holiday.

9 February 2017 (Thursday)(8.00 a.m.)

With a long ride on Sunday in mind, I opted for a short ride. Rode solo to my favorite playground in the form of Putrajaya. Was hot and windy throughout and I came home with a 77km on my cycle computer.

10 February 2017 (Friday) (6.00 p.m.)

1km warm-up, 10km main set & 1km easy on the treadmill at the club house, followed by some planking exercises, weights and push-ups. Running legs were still rusty as a 56:31 for the 10km main set felt like a torture.

12 February 2017 (Sunday) (7.30 a.m.)

Rode from Jade Hills Kajang to Titi town and back with my long time Ironman training partner, the legendary Don Khor.

Another sunny and windy day. The climbs over Genting Peres on the way to and back from Titi did not feel too difficult despite the long absence. The strong head wind made the ride more challenging than usual. Logged a decent 145km by the end of the ride, which felt like a typical Ironman training ride. Except, I am not training for one this year.

Aborted the planned short run after the ride mainly due to tiredness.

Thursday, February 02, 2017

CNY Training

Not much was done during the CNY week. Laziness lingered , excuses for sleeping late easily made. 

Finally got my first ride on my bike (a real ride, outdoors) in 2017 on 30 January 2017.

30 Jan 2017 (Monday)(8.00 p.m.)

First ride in 2017. Previous attempts to ride were derailed by laziness and bad weather, but mostly the former.

Rode my trusted old guard, Trek, from home to Putrajaya and back. Managed to log in a decent 98km. Bumped into other cyclists on TT bikes, and I suspect that they were there training for the forthcoming Powerman Malaysia on 5 March 2017. This made me realized how little time is left before Powerman.

2 Feb 2017 (Thursday)(11.30 a.m.)

The best part of being a small business owner is the flexibility to throw in a training session at any time I want, even in the middle of a working day for most people. I should capitalize on this and put in more effort in re-booting my life as a triathlete. 

The problem, however, is time constraints. I ended up being busier at work compared to my 9 to 5 days.

Anyway, managed to squeeze in a 3.5km swim at the club house with this:

500 front crawl
500 kickboard with fins
1000 paddles with pull buoy
Pyramid set of 50 + 100 + 150 + 200 + 150 + 100 + 50 front crawl
200 kickboard
8 x 50 front crawl + 10 push up after every 50
100 Easy (total 3500m)

Friday, January 27, 2017

Pre CNY Week

Rested on 23 & 24 Jan due to minor dental surgery in the morning of 23 Jan 2017.

25 Jan 2017 (Wednesday)(8.00 a.m.)

Swim
500 Front Crawl
1000 Paddles with Pull Buoy
8x50 Front Crawl with 10 push-ups after each 50
100 Easy (Total 2000m)

26 Jan (Thursday)(5.30 p.m.)

Run (treadmill)
1km Warm-Up
10km
1km Easy (Total 12km)

Strength Training
1 x (30 push-ups) + (5 x 1 minute plank with 30 seconds rest intervals) +( 20 sit-up). Followed by some weight training.

The run had taken a toll on me. Wanted to do 3 sets of the push-up, plank & sit-up combination but only managed 1 set.



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.