BIKE/ RUN BRICK

Sunday, 30 September 2012 - 1st brick workout since......I can't recall the last I did one. Anyway, this is the next stage of my preparation for Powerman -  to lock in a few bike/ run bricks b4 Race Day.

Over slept and started late at 9.00 a.m. Soon into the ride, the sun was already at it's most glorious state and toasted me thru' out. Had a short refill stop at Petronas Cyberjaya after 75km. Rode home thereafter and logged a decent 91km.

Slipped on my brand new Brooks racers and went for a short run in the neighbourhood. Was meant to do 3km but decided to treat myself with a bonus 1km to log a total of 91km/ 4km brick.

The security guard at the taman ask why I was running under the hot sun (it was already past 12 noon). My answer was a simple "Training".

ROAD TO POWERMAN

11 weeks into my training program (since mid-July, post PD Tri), I logged 821km on the bike and 224km run, all the while juggling family time, work and training.

All rides in and around Putrajaya, all solo and mainly on weekends or public holidays. Building up gradually from 50km to 70km , then 100km and lately 120km. Also, did a few RPM sessions at the gym.

Most runs, also all solo at Putrajaya (PM Office - PICC - PM Office, measuring 10.7km). A couple of 15km on the treadmill at the gym, which felt like eternity. Some speed training, here and there, restricted to those 4.7km runs along the Rat Race course.

Totally neglected my swim for the time being, will work on that after Powerman.

Transformed from this (at PD in July 2012):-

To this:-

POWERMAN MALAYSIA

Next Stop - Powerman Malaysia

Date : 4 November 2012

Venue : Putrajaya, Precinct 3

Race Format : Run 11km, Bike 64km, Run 11km

RAT RACE 2012

Tuesday, 25 September 2012 - Race day again and another personal worst. 2012 is turning out to be a year of PWs, it seems.

2012 - 22:23

2011 - 22:06

2010 - 21:13

2008 - 20:27

2006 - 20:23

2005 - 21:00

2004 - 21:20

Anyway, it was just good to be back.

PERSONAL WORST @ PD TRI

July 2012 - Port Dickson Triathlon 2012

While others were targeting for their Personal Bests, I was simply glad to have made it to the finish line. The Personal Worst of 2:52:12 didn't matter. All I wanted was the finishing medal, to add to my PD Tri collection.

2012 marked my 10th year in the sport. PD Tri is the only race I had not missed in the past 10 years.

Some pictures on race day:-





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Our home in Puchong, photos taken in March 2008.