After the Ipoh & Penang trip, I had another week's time to kill before I start work at RHB Islamic Bank. Took the chance to train up for POWERMAN Malaysia to be held at Manjung, Perak on 9 November 2008.
27/10/08 (Mon) - Rested
28/10/08 (Tues) - (morning) Bike 70km / (evening) Run (speed work @ Kpg Pandan track)
29/10/08 (Wed) - (morning) Run 10km + Bike 40km (brick workout)
30/10/08 (Thu) - (morning) Run 10km + Bike 70km (brick workout)
31/10/08 (Fri) - Rested
1/11/08 (Sat) - (morning) Bike 90km + Run 5km (brick workout)/ (evening) Swim Easy
2/11/08 (Sun) - (evening) Run 15km
Suffered at the track on Tuesday. Was supposed to do 5 x 1km but could only manage 3 x 1km. The rest of the sessions were done at easy pace. Focus was to log in some mileage and get re-acquainted with cycling after running and running off the bike (brick workouts). It has been quite a while since I have done those and was glad I did not have any problem with the transitions.
Anyway, the above is absolutely not enough for the actual race where I will have to run 11km, bike 64km and run another 10km.
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