Didn't do much this year except 2 marathons, a 15km & another 25km Run, PD Triathlon, Powerman Malaysia & Ironman Malaysia.
Thursday, November 25, 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.
Saturday, November 06, 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.