Back To Titi

7 May 2017, Sunday, Long Ride

Rode to Titi from Jade Hills, Kajang with Don. 3rd ride to Titi this season and felt much stronger compared to the same ride on 9 April.

Clocked 46:20 on the reversed Peres Climb, compared to 53 minutes (something) on 9 April. 

Logged a decent 145km at the end of the ride. 

Run Focus Before The Big Ride

27 April 2017, Thursday, Night Run

Back to training at Putrajaya, ran 18.62km solo and clocked 2:04:30. Ran the usual route from the swimming pool to PM's Office and back, with a slight extension to the PICC. Not in my best form but was happy to be back running there spending some alone time.

28 April 2017, Friday, Treadmill

Wanted to do my usual 1km warm-up + 10km Hard + 1km (EZ), but only managed to to 8km Hard instead. Just couldn't recover from the run the night before.

30 April 2017, Sunday, Long Ride

Rode with Lee and Don at Putrajaya. They started from the swimming pool in Putrajaya, I started from home. 

Felt tired and slow thru'out the whole ride, despite a good rest on Saturday. Nevertheless, finished the day with the longest ride this season at 157km by the time I got home.

PD Triathlon

23 April 2017, Sunday

15th PD Triathlon since 2003. The only race I did not miss since I got involved in triathlons and multi-sports racing.

Happy with my swim but not with my bike and run. Just couldn't find the strength on race day to clock a better time.

Post Project Yokohama

9 April, Sunday, Bike Ride To Titi

2nd ride to Titi for the year. Rode with Don again and started from his home at Jade Hills Kajang. Felt unfit throughout the ride and Don had to wait for me after 2 big climbs. 

Suffered big time on the return leg, particularly on the climb over Peres from Titi side of the ride. Was about 10 minutes slower than my usual 43 minutes over this climb. Was very hard and sunny throughout. Logged 145km by the time we finished riding.

Felt like Ironman training is well underway!!

12 April, Wednesday, Night Run at Putrajaya

Back at swimming pool in Putrajaya for another dose of solo night run. Last done on 21 February 2017 (pre-Powerman 2017).

Happy to be back and logged another 16km run.

14 April, Friday, Run (Tmill) + Swim (at Clubhouse)

Original plan was a swim. But a thunderstorm was brewing. So, switched to a 1km EZ + 10km (Hard)(55:52) + 1km EZ on the Treadmill.

Then, the thunderstorm was blown away. So, the session ended up as a run - swim brick, with a straight forward 1 x 1,000 Paddles with Pull Buoy.

15 April, Saturday, Run 

1st long run since Ironman 2015. 

Ran from home to Cyberjaya via MEX Highway - Pulau Meranti - Bandar Bukit Puchong 2 - LDP - Giant Seri Kembangan - Home.

Extremely tired, logged 28km by the end of the run and the timing was simply too embarrassing to be published here.

16 April, Sunday, Long Ride

Another 3 x Putrajaya - Cyberjaya loops 100km with Lee, Bey & Meng. The stiffness on the body vanished the minute I got onto my bike. 

1st back to back long distance since last Ironman in 2015. Glad to finish the ride strongly despite the tired mind and body. Now, a 100km on the bike felt like a short ride.

March 2017

Back at the races for 2017. Good start for the year with Powerman & Oceanman in March and very happy with my results.

5 March, Sunday, Powerman Malaysia, Putrajaya

Run 10km - Bike 60km - Run 10km

13 March, Monday, Run (Treadmill)

1km EZ, 10km (Hard) (55:52), 1km EZ

14 March, Tuesday, Swim (at Clubhouse)

80 x 50m Front Crawl
1st 50 reps @ 1:30; last 30 reps on 1:25. 

A big jump from the 60 x 50m done on 22/2/17. Excellent build-up to Oceanman.

19 March, Sunday, Oceanman Malaysia (Putrajaya Lake)

5km Swim

20 March, Monday, Swim (at Clubhouse)

1 x 500 EZ Front Crawl + 1 x 500 (Catch-Up Pull) + 8 x 50 Front Crawl (Hard) + 1x50 EZ (total 1,500m)

22 March, Wednesday, Run (Treadmill)

1 km EZ + 11km Hard (10k split 54:40, 11km split 59:40) + 1km EZ

23 March, Thursday, Swim - Run (Treadmill)

1 x 500 Front Crawl + 1 x 500 Paddles with Pull Buoy 
+ 5km Treadmill (Hard) + 1km EZ

26 March, Sunday, Bike at Putrajaya

Rode with Don and Lee, 3 x Putrajaya - Cyberjaya Loops totaling 100km.

27 March, Monday, Swim (Clubhouse)

1 x 500 Front Crawl + 1 x 500 Kickboard with Fins + 1 x 2000 Paddles with Pull Buoy + 10 x 50 Front Crawl with 10 push-ups after ever 50 + 1 x 500 EZ (total 4,000m)

28 March, Tuesday (Strength Training)

1km EZ (on Treadmill) + 10 x 1:30 planking @ 1:30 Rest Intervals + 3 x (30 push-ups + 15 sit-ups) + Weights

5-Day Week

Finally got my act together, and logged in a decent training week. Skipped training on Thursday & Friday due to commitments at work. Felt very good with myself.


20 February 2017 (Monday)(5.30 p.m)

Swim at the club house:

500 front crawl +
500 kick-board with fins +
1500 paddles with pull buoy +
10 x 50 front crawl @ 1:10 +
10 x 50 front crawl with 10 push-ups after each 50 +
500 kick-board with fins (Total 4,000m)

21 February 2017 (Tuesday)(7.00 p.m.)

The benefit of keeping a training log, is its function as a reminder on how much (or in my case) how little training that I have put-in in recent weeks. A look into this blog reminded me of a long over due night run at Putrajaya (last done on 19 January 2017).

Went back to my regular starting point at the swimming pool near Marina Putrajaya to start my run. 

Swimming pool - PICC - Palace of Justice (POJ) - Precinct 18 - MOF Building - PM Office - MOF -  POJ - PICC - Pullman Hotel - Marina Putrajaya - swimming pool (Total 16.5 km).

Powerman Season 

22 February 2017 (Wednesday) (5.00 p.m.)

Swim at club house:

60 x 50 front crawl (Total 3,000m)

First ever extended 50m reps at the pool. First 20 reps were on 1:45. Switched to 1:30 for the remainder of the 40 reps. Next session, will go at 1:25.

25 February 2017 (Saturday)(7.30 a.m.)

Swim at club house:

500 front crawl +
500 kick board with fins +
1500 paddles with pull buoy +
500 kick board
2 x 50 front crawls (EZ)
10 x 50 @ 1:10 front crawl
10 x 50 front crawl with 10 push-ups after each 50 +
100 EZ (Total 4,200m)

26 February 2017 (Sunday)(7.45 a.m.)

Bike ride in the rain with Don Khor at Putrajaya. Repeated the 3 x Putrajaya - Cyberjaya loops (96km) plus 4 km run off the bike.

Team Cervelo

100km Ride

The whole week prior to Sunday was void of any training session. Work related matters took precedence and almost entirely derailed my training week, if not for a text message from my training partner on Saturday morning which reminded me of our planned bike ride on Sunday.

Was meant to repeat the Titi ride but opted for a shorter ride in Putrajaya instead, as I had to get back to my work after the ride.

19 February 2017 (Sunday)(7.45 a.m.)

Rode with Don Khor again. Started from the swimming pool near Marina Putrajaya. Target was 3 Putrajaya-Cyberjaya loops and was expecting 90km.

Weather was kinder to us, sunny but not windy. Many riders from different groups started from the swimming pool. But we did not join any of them and focused on our 3 loops. We rode our Cervelos and I think we looked pretty cool.

By the end the ride, we logged a decent 100km. Don went on to run a bit. I rushed home to my laptop instead. 

Return To Titi

For the first time since Ironman training in 2015, I finally got my lazy butt back to Hulu Langat for a long ride. That means, I have not been to this other playground for the entire 2016.

I was busy with work related matters during the early part of the week. A business trip to Penang on Monday & Tuesday simply de-railed my training plans. The week only started on on Thursday, 9 February 2017, Thaipusam public holiday.

9 February 2017 (Thursday)(8.00 a.m.)

With a long ride on Sunday in mind, I opted for a short ride. Rode solo to my favorite playground in the form of Putrajaya. Was hot and windy throughout and I came home with a 77km on my cycle computer.

10 February 2017 (Friday) (6.00 p.m.)

1km warm-up, 10km main set & 1km easy on the treadmill at the club house, followed by some planking exercises, weights and push-ups. Running legs were still rusty as a 56:31 for the 10km main set felt like a torture.

12 February 2017 (Sunday) (7.30 a.m.)

Rode from Jade Hills Kajang to Titi town and back with my long time Ironman training partner, the legendary Don Khor.

Another sunny and windy day. The climbs over Genting Peres on the way to and back from Titi did not feel too difficult despite the long absence. The strong head wind made the ride more challenging than usual. Logged a decent 145km by the end of the ride, which felt like a typical Ironman training ride. Except, I am not training for one this year.

Aborted the planned short run after the ride mainly due to tiredness.

CNY Training

Not much was done during the CNY week. Laziness lingered , excuses for sleeping late easily made. 

Finally got my first ride on my bike (a real ride, outdoors) in 2017 on 30 January 2017.

30 Jan 2017 (Monday)(8.00 p.m.)

First ride in 2017. Previous attempts to ride were derailed by laziness and bad weather, but mostly the former.

Rode my trusted old guard, Trek, from home to Putrajaya and back. Managed to log in a decent 98km. Bumped into other cyclists on TT bikes, and I suspect that they were there training for the forthcoming Powerman Malaysia on 5 March 2017. This made me realized how little time is left before Powerman.

2 Feb 2017 (Thursday)(11.30 a.m.)

The best part of being a small business owner is the flexibility to throw in a training session at any time I want, even in the middle of a working day for most people. I should capitalize on this and put in more effort in re-booting my life as a triathlete. 

The problem, however, is time constraints. I ended up being busier at work compared to my 9 to 5 days.

Anyway, managed to squeeze in a 3.5km swim at the club house with this:

500 front crawl
500 kickboard with fins
1000 paddles with pull buoy
Pyramid set of 50 + 100 + 150 + 200 + 150 + 100 + 50 front crawl
200 kickboard
8 x 50 front crawl + 10 push up after every 50
100 Easy (total 3500m)

Pre CNY Week

Rested on 23 & 24 Jan due to minor dental surgery in the morning of 23 Jan 2017.

25 Jan 2017 (Wednesday)(8.00 a.m.)

Swim
500 Front Crawl
1000 Paddles with Pull Buoy
8x50 Front Crawl with 10 push-ups after each 50
100 Easy (Total 2000m)

26 Jan (Thursday)(5.30 p.m.)

Run (treadmill)
1km Warm-Up
10km
1km Easy (Total 12km)

Strength Training
1 x (30 push-ups) + (5 x 1 minute plank with 30 seconds rest intervals) +( 20 sit-up). Followed by some weight training.

The run had taken a toll on me. Wanted to do 3 sets of the push-up, plank & sit-up combination but only managed 1 set.

Tri-Life Re-Boot 2017

New Year, New Season

With Powerman (10k-60k-10k, run-bike-run duathlon) Ocean Man (5km open water swim), PD Triathlon (OD) & Standard Chartered KL Marathon (42k run) in the pipeline for 1H2017, I have a lot of work ahead of me.

Some of the workouts that I can remember since 1 Jan 2017:-

6 Jan 2017 (Friday)(8.00 a.m.)

Swim - 500 front crawl + 1000 Paddles & Pull Buoy + 500 Kick Board (Total 2000m)

(7.45 p.m.)

16.5km run at Putrajaya. First run on the road since a few months ago. Started from swimming pool near Putrajaya Marina and ran to PM's Office via Precinct 18. Back to swimming pool via the Boulevard.

12 Jan 2017 (Thursday)(6.45 p.m.)

Another 16.5km run at Putrajaya. A repeat of the same run on 6 Jan.

15 Jan 2017 (Sunday)(3.00 p.m.)

1x3500m swim at the club house. Original target was a 3km swim but ended up with extra 500m in the bank.

17 Jan 2017 (Tuesday)(5.30 p.m.)

1.5 hour workout at the gym. 10 minutes warm up on the Treadmill. 3 sets of 30 push-ups + 5 x 1 minute plank with 30 seconds rest intervals + 25 sit-ups. Followed by some weight training.

18 Jan 2017 (Wednesday)(7.00 p.m.)

1.0 hour hill repeats at the backyard of Equine Park. Was meant to run on the treadmill in the gym, but no available machine.Could have done more but the hills got a little too dark after 8 p.m.

19 Jan 2017 (Thursday)(7.00 p.m.)

18km run at Putrajaya. Same route as 6 & 12 Jan with slight detour to up the distance from 16.5km to 18km.

21 Jan 2017 (Saturday)(3.30 p.m.)

Back to the pool at the clubhouse for some drills. 
500 front crawl
+ 500 kick board with fins
+ 1500 paddles with pull buoy
+ 500 kick board
+ 10 x 50 front crawl
+ 500 Easy (Total 4000m) 

22 Jan 2017 (Sunday)(5.00 p.m.)

Over-slept and skipped my planned bike ride again!

Made up for the skipped training session with a 40 minutes + 20 minutes spin on my stationary bike at home with GCN Indoor Cycling videos.

Wanted to do 3 sets of 30 push-ups + 5 x 1 minute plank with 30 seconds rest intervals after the bike spin, but only managed:
1x30 push-ups + 
3 x 1 minute plank with 30 seconds rest interval + 
1x30 push-ups.