Ironman Malaysia 2015

14 November 2015 - Langkawi

Thank you Lord, for carrying me to the finishing line.

Ironman Training - Last Long Ride

24 October 2015

Last long ride (166km), alone & in the haze.

Home - MEX Highway - Pavillion (KL) - MEX Highway - Cyberjaya - 2 x Cyberjaya/ Putrajaya 35km Loops - Cyberjaya - Meranti - Bdr Bkt Puchong - LDP - Home

Ironman Training - Swim etc.

Saturday, 17 October 2015

Finally, a 4km swim in the bag. Abandoned plan for a long run due to pain on my left calf. 

Went swimming & ran at the club house in the morning and doubled up with bike interval training in the evening.

A.M.   

Swim 1x300m Easy + 1x4000m + 5km Run on treadmill

P.M.

Bike Intervals (45 minutes) on bike trainer at home

Ironman Training Continues...

Wednesday, 14 October 2015 
(Awal Muharam Public Holiday)

Inching towards race distance on the bike with bike training buddy, Don Khor.

An out & back 145 km ride from Cheras - Langat 14th Mile - 18th Mile - Genting Peres - Titi - Kuala Klawang; with 2 big climbs & loads of rolling hills.

PD Triathlon 2015

11 Oct 2015

Official finishing time - 2:40:44

Standard Chartered KL Marathon

4 October 2015

The planned long run that did not materialize - cancelled due to haze

Ironman Training - Defeated By 32km

24 Sept 2015 - Solo Long Run (32km)

Took me close to 4 hours to finish the run. Totally bonked in last 10 km and got me thinking if I should even start the race at Langkawi in November.

Route highlighted in white. Started from home, near Taman Equine - MEX Highway - LimKokWing, Cyberjaya - Kampung Meranti - Bandar Bkt Puchong 2 - LDP - Sierra 16 Interchange - Pasar Borong - Tmn Pinggiran Putra - Aeon Equine - Home

Ironman Training - Solo Long Ride

19 Sept 2015 - 136km Ride at Cyberjaya/ Putrajaya

With less than 2 months from race day, I am seriously behind schedule in my preparations, especially on the bike. Target was to log 150km but only managed 136km.

Left the house at 7 a.m., rode to Cyberjaya via Kampung Meranti & did 3 x Cyberjaya/ Putrajaya loops, then rode back & reached home at 1 p.m., with 2 refill stops during the ride.

Very hot and a bit hazy towards the end of the ride. 

Ironman Training - 3k Swim

18/9/15 - Group Workout @ Chin Woo Pool

1 x 350m Easy
5 x 150m (50 kickboard + 100 front crawl)
1 x 200m One Arm Pull
10 x 100m Front Crawl
5 x 100m (50 backstroke + 25 breaststroke + 25 front crawl)
6 x 25m Front Crawl
1 x 100m Easy

Ironman Training - Intervals @ The Track

17  Sept 2015 - Kampung Pandan Track

Incorporating some running speed work at the track to pump up the heart rate for this year's Ironman preparation. Being back here for almost 3 months, at most twice a week on Tuesdays & Thursdays, when time permits.

Today's workout:-

1 x 2000m Easy

5 x 400m @ 2:30 (read as "on 2 minutes 30 seconds")

4 x 400m @ 2:30

5 x 400m @ 2:20

5 x 400m @ 2:20

1 x 800m Easy

Ironman Training - 4k Swim

15 Sept 2015 - Club House

1 x 500m Easy
1 x 1000m Paddles + Pull Bouy
1 x 500m Kickboard
15 x 100m Front Crawl (10-15 seconds rest interval)
1 x 500m Easy

Ironman Training - 30km Run

Sept 2015

Ran 9 x Largest Round About in the World (located in Putrajaya, measuring 3.35km).

More of a mental challenge than physical, going 9 rounds alone. Selfie below was taken immediately after the run.

Dream Came Through

August 2015

Cycled to work and back due to road closures in conjunction with the KL City Grand Prix.

Something I wanted to do for a very long time.

Ironman Training 2015

Ride To Titi (104 km), with Don Khor, Yoshi San, Barry Lee, Sue & Jason

Fixing My Puncture

Bursa Bull Charge

August 2015