TRI SEASON 2010

Didn't do much this year except 2 marathons, a 15km & another 25km Run, PD Triathlon, Powerman Malaysia & Ironman Malaysia.

POWERMAN 2010

14 November 2010

"PHOTO THANKS TO WINNIE WONG"

New personal best in official finishing time of 4:00:19 (2009 - 4:11:14; 2008 - 4:01:14). Pre-dawn rain plus cloudy & cool conditions for most part of the race played a role in the faster overall timing.

Pushed a little harder in the first 11km run and clocked 51:11 (previous years circa 55 minutes). Quite happy with the 60km bike split of 2:00:47. Things fell apart in last 10km run with a split of 1:05:39 due to cramps.

Finished 18 out of 56 in my age group of 40 -44 and 137 out of about 500 overall.

ROAD TO POWERMAN 2010

Without Ironman Malaysia in the race calendar, Powerman got upgraded to Priority A race category. Hence, in the last few months (since PD triathlon), I had zero swimming and focused on bike & run.

Key workouts since PD :-

31/7/10 - Bike 70km

7/8/10 - Run 10km/ Bike 70km brick

11/8/10 - Run (Tmill) intervals 9 x 4 mins Hard @ 2 mins rest interval (RI)

15/8/10 - Bike 115km

19/8/10 - Run (Tmill) 10km

22/8/10 - Super Brick; Bike 51km + Run 6km + Bike 51km + Run 3km

26/8/10 - Run (Tmill) intervals 10 x 4 mins Hard @ 2 mins RI

28/10/10 - Run 21km

29/8/10 - Bike 108km

31/8/10 - Run 15km (hills)

2/9/10 - Mini Brick; Run 1km (Tmill) + 1 hour RPM (bike) + Run 4km (Tmill)

4/9/10 - Run 10km EZ pace

5/9/10 - Bike 91km

7/9/10 - Bike 53km/ Run 6km brick

11/9/10 - Run 10 EZ pace

12/9/10 - Bike 60km/ Run 3km brick

13/9/10 - 1 hour RPM (bike)

15/9/10 - Run (Tmill) 1km EZ + 10x4mins Hard @ 2mins RI + 5mins EZ

16/9/10 - Brick; Bike 53km + Run 6km + Bike 48km

18/9/10 - Run 21km

19/9/10 - Bike 123km

25/9/10 - Bike 53km EZ pace

26/9/10 - Run 25km (Newton 25k)

27/9/10 - 1 hour RPM (bike)

3/10/10 - Bike 62km (afternoon ride)

6/10/10 - 1 hour RPM

10/10/10 - Run 10km (a.m.)

10/10/10 - Bike 80km (p.m.)

12/10/10 - Run (Tmill) 6x4mins Hard @ 2mins RI

13/10/10 - 1 hour RPM + 4km Run (Tmill)

14/10/10 - Run (Tmill) 10km EZ pace

16/10/10 - Bike 53km EZ

20/10/10 - Run (Tmill) 10km EZ pace

23/10/10 - Bike 91km

21/10/10 - Brick; Bike 105km + Run 3km

3/11/10 - Run(Tmill) 1km EZ + 10x4mins Hard @ 2mins RI

4 - 6/11/10 - Fever + Gastrick + Diarrhea

7/11/10 - ?????

8 - 13/11/10 - Taper (EZ workouts)

14/11/10 - Race Day POWERMAN 2010

Wish I had done more of those Super Brick. But then again, there can never be enough training.

OFF THE WALL PART 2

2 October 2010
Tricorthon Adventure Race

Post Race Activity - Don't Tell My Mum I Did This!!!