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

Port Dickson Duathlon

August 2015

Run 10km - Bike 60m - Run 8km

Kenyir Lake Triathon

May 2015

Bumped into Oo Weng Chong & his friend in the way back to KL.