Monday, 23/11 - (a.m.) Swim 1,400m Drills @ Celebrity Fitness Mid Valley (Cel Fit)
(p.m.) Run Treadmill 10km @ Cel Fit
Tuesday, 24/11 - (a.m.) Swim 1,500 Drills @ Cel Fit
(p.m.) Run Treadmill 6km Intervals @ Cel Fit
Wed, 25/11 - (p.m.) Bike Spin Class @ Cel Fit (pushed hard & sweat a tonne)
Thu, 26/11 - Rest
Fri, 27/11 - (a.m.) Bike 142km Puchong (Home)-Cyberjaya-Putrajaya-Jln Imbi-Putrajaya (via MEX)-Putrajaya-Cyberjaya-Puchong (5 & 1/2 hours solo under scorching sun, Kuota bike felt great)
Sat, 28/11 - (a.m.) Run 25km Puchong (Home)-Cyberjaya-Puchong (ran in the rain 2:33:00 with a pooh break at u-turn in Cyberjaya)
Sun, 29/11 - (a.m.) Bike 70km Hill Workout UIA (Gombak) - Genting Sempah - Awana Genting - Pagoda - Awana Genting - Genting Sempah - UIA
Rode from UIA - Sempah with a sweet 20-year girl who kept smiling at me, then b4 we parted she called me "Uncle".... :(
Original target was just Gohtong Jaya but ended up at Pagoda. Cadex bike still felt great after all these years. Had great weather-cool & misty as I approached the Chin Swee Temple. Enjoyed the cool air on descent-great way to end a long training weekend.
2 hrs 32 mins to get from UIA to Pagoda non-stop
I Love This Spot
Good start. Missed training like this so much. Will build up to race distance by end January 2010. Still long way to go but I will be there.
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