tag:blogger.com,1999:blog-188346082024-03-07T15:34:21.384+08:00TRI-LIFEBy Chee Kai Muncheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.comBlogger243125tag:blogger.com,1999:blog-18834608.post-8749785508242991692022-03-26T17:52:00.006+08:002022-08-30T17:35:26.969+08:00Putrajaya Night Triathlon<p><b> <span style="font-size: medium;">26 March 2022</span></b></p><p><span style="font-size: medium;">A long overdue update to this blog, and after 2 uneventful years in 2020 and 2021 (due to COVID-19), the triathlon season resumed in March 2022.</span></p><p><span style="font-size: medium;">Rusty in the swim and transitions. No one to draft with on the bike, ok on the run and simply thrilled to finish an (under distanced) OD tri for the first time in 2 years. </span></p><p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhxMlo64_0MctboGSnraN9PeWZbBNJJ8YrmDVQ3pYpkP10ZEGFc3U7YMSDuPr47SYldF4NYKFHlVDLLMe_9hRgnflk2ZqtdMTYPUz3uvWUOre6a6C5WGfViKq_4RR1ASi-BfDv6ZnDnaPC2e1Uru3ddD2P6mq8ghyWvjWfp5Nl4ahTqAoMKAwA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="680" data-original-width="863" height="408" src="https://blogger.googleusercontent.com/img/a/AVvXsEhxMlo64_0MctboGSnraN9PeWZbBNJJ8YrmDVQ3pYpkP10ZEGFc3U7YMSDuPr47SYldF4NYKFHlVDLLMe_9hRgnflk2ZqtdMTYPUz3uvWUOre6a6C5WGfViKq_4RR1ASi-BfDv6ZnDnaPC2e1Uru3ddD2P6mq8ghyWvjWfp5Nl4ahTqAoMKAwA=w519-h408" width="519" /><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div></a><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjbZzsMKWQQNtlZRNTJJwyqDa4WqIA6aNrcozwUDAeZwKDhIxUsO0JCcfqe-uuKsRJViOVJwOdAj7aNYP8zCMGIldDLl2mJ3LRA4TnbjBJOR98SRrLFaY_Mx57qD1grMW_qx1YYa0r28uR1INiDYMtOsdmlfU_OFh9Vcvu9tV3PcAhRzFjj8qs" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="960" data-original-width="1280" height="410" src="https://blogger.googleusercontent.com/img/a/AVvXsEjbZzsMKWQQNtlZRNTJJwyqDa4WqIA6aNrcozwUDAeZwKDhIxUsO0JCcfqe-uuKsRJViOVJwOdAj7aNYP8zCMGIldDLl2mJ3LRA4TnbjBJOR98SRrLFaY_Mx57qD1grMW_qx1YYa0r28uR1INiDYMtOsdmlfU_OFh9Vcvu9tV3PcAhRzFjj8qs=w546-h410" width="546" /></a><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhxMlo64_0MctboGSnraN9PeWZbBNJJ8YrmDVQ3pYpkP10ZEGFc3U7YMSDuPr47SYldF4NYKFHlVDLLMe_9hRgnflk2ZqtdMTYPUz3uvWUOre6a6C5WGfViKq_4RR1ASi-BfDv6ZnDnaPC2e1Uru3ddD2P6mq8ghyWvjWfp5Nl4ahTqAoMKAwA" style="margin-left: 1em; margin-right: 1em;"></a></div><br /></div><div class="separator" style="clear: both; text-align: left;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: left;"><span style="color: #0000ee;"><u><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj7d499c698jcHRkzuITxg5oX5gK4mh3HMp_IFB98lRht3EQIs6hCEEjgYxksSnrpHOScSTfpD9s5XVeHKmgIzIZVce1kXaV1SvrgddC5fcmHqqefb7G3nUMqBuSJpySb0zSHkbWWYgJ2gNuojOuKeutQoRFheeRyT87-eRHUr1WHnq53HN8ss" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="720" data-original-width="1280" height="298" src="https://blogger.googleusercontent.com/img/a/AVvXsEj7d499c698jcHRkzuITxg5oX5gK4mh3HMp_IFB98lRht3EQIs6hCEEjgYxksSnrpHOScSTfpD9s5XVeHKmgIzIZVce1kXaV1SvrgddC5fcmHqqefb7G3nUMqBuSJpySb0zSHkbWWYgJ2gNuojOuKeutQoRFheeRyT87-eRHUr1WHnq53HN8ss=w531-h298" width="531" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhCB_0byC7sKg9Jnjj_vY-R8PQ7Tgv__GySoNCzRMx1yCzF4p-4WXoig8r8MtBD3RJ5kYVewrzMofsL9MXXo37YAf1T4y58A95Sfc61Mbuj2DdUBtRqQWKOP8UHYHd8bOkMgKakBxfkl8hpUFBIoeE52ZPrA2c6Z2xquiCL0UUZf0sE_s7FeAo" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="2800" data-original-width="1869" height="425" src="https://blogger.googleusercontent.com/img/a/AVvXsEhCB_0byC7sKg9Jnjj_vY-R8PQ7Tgv__GySoNCzRMx1yCzF4p-4WXoig8r8MtBD3RJ5kYVewrzMofsL9MXXo37YAf1T4y58A95Sfc61Mbuj2DdUBtRqQWKOP8UHYHd8bOkMgKakBxfkl8hpUFBIoeE52ZPrA2c6Z2xquiCL0UUZf0sE_s7FeAo=w283-h425" width="283" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg7qKFrhq6Jl0JDaxs6E4z920sZ5og5cPC_Qz1sKxqI1QCvqqJ1ogv4f6_CcoySFnOfl05nJM9ckbGRlmzahiTmW9e7tGDSJBaomz3ufJGKJK1wpI2J_G6Xr6GwBXVt9Tr4D2VCSJum42_WuFfxaRDoEyfGpV8YtFM171U04b6_glH4GFnV1qw" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="1867" data-original-width="2800" height="345" src="https://blogger.googleusercontent.com/img/a/AVvXsEg7qKFrhq6Jl0JDaxs6E4z920sZ5og5cPC_Qz1sKxqI1QCvqqJ1ogv4f6_CcoySFnOfl05nJM9ckbGRlmzahiTmW9e7tGDSJBaomz3ufJGKJK1wpI2J_G6Xr6GwBXVt9Tr4D2VCSJum42_WuFfxaRDoEyfGpV8YtFM171U04b6_glH4GFnV1qw=w519-h345" width="519" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiBsSLg339qjYYXR-nornV4-nbBxIRvZQSiAyrDLm9FFYP0PLSFEmNoQfwECBShRtmtdlYxlND2hllcY2CSD0O-ffgRLGFg_9XgbCSQpeUcVkJ1RLU9LYT_99BYSl-HF9jqsB0LQSnEPtnbrLogFr3eH3mgj9-A09w08Szmlgnu8Tu98q6nZik" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="2800" data-original-width="1869" height="587" src="https://blogger.googleusercontent.com/img/a/AVvXsEiBsSLg339qjYYXR-nornV4-nbBxIRvZQSiAyrDLm9FFYP0PLSFEmNoQfwECBShRtmtdlYxlND2hllcY2CSD0O-ffgRLGFg_9XgbCSQpeUcVkJ1RLU9LYT_99BYSl-HF9jqsB0LQSnEPtnbrLogFr3eH3mgj9-A09w08Szmlgnu8Tu98q6nZik=w391-h587" width="391" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgl1khbS7fN-xTrXrPFFH2ZxcAqxq4EtuDb4TMNkyHujDtTVF93Yn8Uo9B14iei_aTEWI0AoLJnAWBA6oB3cD8bQm6GnJGKYexy0U8T3KDiDlYT13URpKhz8mhYb0aQAhrBeQXfgVYUhp1ZvtOt1RKlIs3TQRszg1NX8M9GDqViYL0vdmG9qcY" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="1618" data-original-width="1080" height="557" src="https://blogger.googleusercontent.com/img/a/AVvXsEgl1khbS7fN-xTrXrPFFH2ZxcAqxq4EtuDb4TMNkyHujDtTVF93Yn8Uo9B14iei_aTEWI0AoLJnAWBA6oB3cD8bQm6GnJGKYexy0U8T3KDiDlYT13URpKhz8mhYb0aQAhrBeQXfgVYUhp1ZvtOt1RKlIs3TQRszg1NX8M9GDqViYL0vdmG9qcY=w371-h557" width="371" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEilITIvCclDYju7cgV_fNeEbJyiqrQGgH7v83492PElDhmJ9eftNo4zXXUam_s0YKD5YraPcAe9t25F9YLMN5Q-4NBhp1WHFci-cHXOVKqz3IF6TfrH8Cq3EPthzoG9JuR1BsXLRV8MK18n2cGn25LLJ7QYnngUZMqix0k9MoUIxNVzQufBGm8" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="2800" data-original-width="1869" height="555" src="https://blogger.googleusercontent.com/img/a/AVvXsEilITIvCclDYju7cgV_fNeEbJyiqrQGgH7v83492PElDhmJ9eftNo4zXXUam_s0YKD5YraPcAe9t25F9YLMN5Q-4NBhp1WHFci-cHXOVKqz3IF6TfrH8Cq3EPthzoG9JuR1BsXLRV8MK18n2cGn25LLJ7QYnngUZMqix0k9MoUIxNVzQufBGm8=w370-h555" width="370" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgH0kWCCyU9Ox9D3kHGhOWWYcfC3_ktoy8lszWAI7W1tifZch053l6NKSq-vVFLOW5U8jCRNO5SSsA3n1FsXJhffRjHpmfqO99zy8mTTYb9nApb-Bc0utlCsWGFoGe4bYZ9WNj42ei2o7tj4iBap_tW3btKePlYSt7GEeoL44DlkjBAok-YVyU" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="864" data-original-width="1152" height="424" src="https://blogger.googleusercontent.com/img/a/AVvXsEgH0kWCCyU9Ox9D3kHGhOWWYcfC3_ktoy8lszWAI7W1tifZch053l6NKSq-vVFLOW5U8jCRNO5SSsA3n1FsXJhffRjHpmfqO99zy8mTTYb9nApb-Bc0utlCsWGFoGe4bYZ9WNj42ei2o7tj4iBap_tW3btKePlYSt7GEeoL44DlkjBAok-YVyU=w565-h424" width="565" /></a></div><br /></u></span></div><div class="separator" style="clear: both; text-align: left;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: left;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: left;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: left;"><span style="color: #0000ee;"><u><br /></u></span></div><br /><br /><p></p>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-70156361907820382362017-05-10T17:31:00.002+08:002017-05-10T17:31:43.084+08:00Back To Titi<span style="font-size: large;"><b>7 May 2017, Sunday, Long Ride</b></span><br />
<span style="font-size: large;"><br /></span>
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Clocked 46:20 on the reversed Peres Climb, compared to 53 minutes (something) on 9 April. </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Logged a decent 145km at the end of the ride. </span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-27800538904564642372017-05-10T17:24:00.001+08:002017-05-10T17:33:22.485+08:00Run Focus Before The Big Ride<div style="text-align: justify;">
<span style="font-size: large;"><b>27 April 2017, Thursday, Night Run</b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b>28 April 2017, Friday, Treadmill</b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b>30 April 2017, Sunday, Long Ride</b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Rode with Lee and Don at Putrajaya. They started from the swimming pool in Putrajaya, I started from home. </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-64734713072368731542017-05-10T17:08:00.004+08:002017-05-10T17:08:48.528+08:00PD Triathlon<span style="font-size: large;"><b>23 April 2017, Sunday</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">15th PD Triathlon since 2003. The only race I did not miss since I got involved in triathlons and multi-sports racing.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtgtfyJosMFrvL4D0DtNkrfJvZUfh-YQUQG3i4zhoa2EnGrGLKHiMd5j4TCndXgPWd79F3iCasWHFKVVpu-0ILK96S4MgcrtH5ltheldn3_9fCgoFCnQbrQhQaanRPHcfBU-yXg/s1600/PD1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtgtfyJosMFrvL4D0DtNkrfJvZUfh-YQUQG3i4zhoa2EnGrGLKHiMd5j4TCndXgPWd79F3iCasWHFKVVpu-0ILK96S4MgcrtH5ltheldn3_9fCgoFCnQbrQhQaanRPHcfBU-yXg/s640/PD1.jpg" width="426" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9_fIS7L5UXVR6sd4bbdwaBdp1399WEjXjXa8DPi3f5zFzHuZJckjZg2__g6m_1ni4Y8ShHERhTnw7fTvXG38oWbax_4oBVSXc1JPjWRL52TurJHaDADdw5EjrMRFbASL7MDnoTg/s1600/PD2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9_fIS7L5UXVR6sd4bbdwaBdp1399WEjXjXa8DPi3f5zFzHuZJckjZg2__g6m_1ni4Y8ShHERhTnw7fTvXG38oWbax_4oBVSXc1JPjWRL52TurJHaDADdw5EjrMRFbASL7MDnoTg/s640/PD2.jpg" width="428" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmo8puo8UQSkb53hfW58WbOHII75a14BzdyiGdxg77pA9CEg7ZNqESFcc6GDkrEmXZZ7HYDG-wzHhc38oUT7cpM3s0ED-FOQh601MfzsHbIPa-eV5eF5G96yKDg8au4OcDUOrDeA/s1600/PD3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmo8puo8UQSkb53hfW58WbOHII75a14BzdyiGdxg77pA9CEg7ZNqESFcc6GDkrEmXZZ7HYDG-wzHhc38oUT7cpM3s0ED-FOQh601MfzsHbIPa-eV5eF5G96yKDg8au4OcDUOrDeA/s640/PD3.jpg" width="604" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNTW0pdGJKSHEdobQ6j5tPArT9kDqksoORunnpG8u8s2eYAggzxfzAk8TcNn2dSgZ8RYl4PX_nex-ro8Ligb1Xm4iOBhIE3NS6PZB9Puycs4_yQ589guuD-AvFFvg4E_Q_tXA2IQ/s1600/PD4.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="52" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNTW0pdGJKSHEdobQ6j5tPArT9kDqksoORunnpG8u8s2eYAggzxfzAk8TcNn2dSgZ8RYl4PX_nex-ro8Ligb1Xm4iOBhIE3NS6PZB9Puycs4_yQ589guuD-AvFFvg4E_Q_tXA2IQ/s640/PD4.JPG" width="640" /></a></div>
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-88152208208771711602017-04-15T18:10:00.003+08:002017-04-17T10:38:39.250+08:00Post Project Yokohama<span style="font-size: large;"><b>9 April, Sunday, Bike Ride To Titi</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Felt like Ironman training is well underway!!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>12 April, Wednesday, Night Run at Putrajaya</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Back at swimming pool in Putrajaya for another dose of solo night run. Last done on 21 February 2017 (pre-Powerman 2017).</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Happy to be back and logged another 16km run.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>14 April, Friday, Run (Tmill) + Swim (at Clubhouse)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>15 April, Saturday, Run </b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1st long run since Ironman 2015. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Ran from home to Cyberjaya via MEX Highway - Pulau Meranti - Bandar Bukit Puchong 2 - LDP - Giant Seri Kembangan - Home.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Extremely tired, logged 28km by the end of the run and the timing was simply too embarrassing to be published here.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>16 April, Sunday, Long Ride</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Another 3 x Putrajaya - Cyberjaya loops 100km with Lee, Bey & Meng. The stiffness on the body vanished the minute I got onto my bike. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-20295797737319476492017-04-15T17:49:00.005+08:002017-04-15T17:50:30.323+08:00March 2017<span style="font-size: large;">Back at the races for 2017. Good start for the year with Powerman & Oceanman in March and very happy with my results.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>5 March, Sunday, Powerman Malaysia, Putrajaya</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Run 10km - Bike 60km - Run 10km</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwAIIhgn4X3RYj_uVPhImseVlx4kTCTDZdMNTu6SuY41Nk6djT0fFaT1R41jLtypRES5mAIs_NIoiLXcdQWGIYMqzpp1nfvMADX3x3qqKyBlU20HK29XtnbOxQ_px1L_ggkdJ2WQ/s1600/17190823_1683477885000956_3078516701919936300_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwAIIhgn4X3RYj_uVPhImseVlx4kTCTDZdMNTu6SuY41Nk6djT0fFaT1R41jLtypRES5mAIs_NIoiLXcdQWGIYMqzpp1nfvMADX3x3qqKyBlU20HK29XtnbOxQ_px1L_ggkdJ2WQ/s640/17190823_1683477885000956_3078516701919936300_n.jpg" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0C1kiexRXZEwDUNYUWSBpltWIp4xPVUmM2sHGlKYG3UrVoV-iFI93SdKXytpMnpEcwP7FO1df1zKGuZnlTahSfwgyBkUD_T6sglhnjVocb0BEtDCgvdWjTitNf3FCOk3K7JBxBQ/s1600/17157797_415601315455412_1646325720246891605_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0C1kiexRXZEwDUNYUWSBpltWIp4xPVUmM2sHGlKYG3UrVoV-iFI93SdKXytpMnpEcwP7FO1df1zKGuZnlTahSfwgyBkUD_T6sglhnjVocb0BEtDCgvdWjTitNf3FCOk3K7JBxBQ/s640/17157797_415601315455412_1646325720246891605_o.jpg" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcfGt-IhZ1AUANaay63L78nJJarBn_qY8p_d73cAgiiVjZ9UpySI5SN8I3I8xw7yallHaS4VDBip9-Sp8lVm60FagP0UyROmdoswgfmhl0Pe3Ym2zFCJ6lW2lvzi1T30vPmVbacg/s1600/17155733_1683477871667624_5029872094974544907_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcfGt-IhZ1AUANaay63L78nJJarBn_qY8p_d73cAgiiVjZ9UpySI5SN8I3I8xw7yallHaS4VDBip9-Sp8lVm60FagP0UyROmdoswgfmhl0Pe3Ym2zFCJ6lW2lvzi1T30vPmVbacg/s640/17155733_1683477871667624_5029872094974544907_n.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigAZiq1VR1abkVZMrr22t_pqf_zsujstMxKlvdk956mA0lHvGdwXxPzzkJvM7EwQOVRWSpLnu7S_31Z7VAVBpFnGRWMWloCWo6EhsmrlOcr-X5vwXNeSgsPUAgrtoyVLIVnN7TxQ/s1600/17016985_1683477908334287_5164988044701589459_o.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="579" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigAZiq1VR1abkVZMrr22t_pqf_zsujstMxKlvdk956mA0lHvGdwXxPzzkJvM7EwQOVRWSpLnu7S_31Z7VAVBpFnGRWMWloCWo6EhsmrlOcr-X5vwXNeSgsPUAgrtoyVLIVnN7TxQ/s640/17016985_1683477908334287_5164988044701589459_o.jpg" width="640" /></a><br />
<b><br /></b>
<span style="font-size: large;"><b>13 March, Monday, Run (Treadmill)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1km EZ, 10km (Hard) (55:52), 1km EZ</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>14 March, Tuesday, Swim (at Clubhouse)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">80 x 50m Front Crawl</span><br />
<span style="font-size: large;">1st 50 reps @ 1:30; last 30 reps on 1:25. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">A big jump from the 60 x 50m done on 22/2/17. Excellent build-up to Oceanman.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>19 March, Sunday, Oceanman Malaysia (Putrajaya Lake)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">5km Swim</span><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLu7DcVNfAX35AwuSRD_RsnwuFN3iF_Supm0H6ikq7r6As32b5lXQc33kEvGCZu8XwbEJDnA-XhU6FkKp_I6IxYbrFojha56n4DbPjHfjiIBfhtCtWsXDr-N5ZN_4vkeTeoZSjGw/s1600/17457601_1702585736423504_962053499052904289_n.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLu7DcVNfAX35AwuSRD_RsnwuFN3iF_Supm0H6ikq7r6As32b5lXQc33kEvGCZu8XwbEJDnA-XhU6FkKp_I6IxYbrFojha56n4DbPjHfjiIBfhtCtWsXDr-N5ZN_4vkeTeoZSjGw/s640/17457601_1702585736423504_962053499052904289_n.jpg" width="640" /></a><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdy-X6Nf1G2TW8hz3Wvcmn1GZy4oeUMyyaNxyydA1G_I22NI-7xTJt8cBGTnWyyUN-zVczV67GkjctdHVE7OR5-BxdlVMnaSrZYVbmEaqyjDM0yobQTweXJFMka2xWg8xzeMJ2OA/s1600/17424712_1702585703090174_1714473757978666447_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdy-X6Nf1G2TW8hz3Wvcmn1GZy4oeUMyyaNxyydA1G_I22NI-7xTJt8cBGTnWyyUN-zVczV67GkjctdHVE7OR5-BxdlVMnaSrZYVbmEaqyjDM0yobQTweXJFMka2xWg8xzeMJ2OA/s640/17424712_1702585703090174_1714473757978666447_n.jpg" width="640" /></a></div>
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimcVPZZu_KjhaM4fpPw2SbUFMjI7iHHgLaSvEJNBoYEo582pmkD4DOAi_977RyOD0N0nVjX7GpmNY0LF2xhd_HrofFs8zFXhVEGC3BoF-MRecScjAssMwfEFJUzb43L9RpxNGqjQ/s1600/Oceanman+results.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimcVPZZu_KjhaM4fpPw2SbUFMjI7iHHgLaSvEJNBoYEo582pmkD4DOAi_977RyOD0N0nVjX7GpmNY0LF2xhd_HrofFs8zFXhVEGC3BoF-MRecScjAssMwfEFJUzb43L9RpxNGqjQ/s640/Oceanman+results.JPG" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: large;"><b>20 March, Monday, Swim (at Clubhouse)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1 x 500 EZ Front Crawl + 1 x 500 (Catch-Up Pull) + 8 x 50 Front Crawl (Hard) + 1x50 EZ (total 1,500m)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>22 March, Wednesday, Run (Treadmill)</b></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: large;">1 km EZ + 11km Hard (10k split 54:40, 11km split 59:40) + 1km EZ</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>23 March, Thursday, Swim - Run (Treadmill)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1 x 500 Front Crawl + 1 x 500 Paddles with Pull Buoy </span><br />
<span style="font-size: large;">+ 5km Treadmill (Hard) + 1km EZ</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>26 March, Sunday, Bike at Putrajaya</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Rode with Don and Lee, 3 x Putrajaya - Cyberjaya Loops totaling 100km.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>27 March, Monday, Swim (Clubhouse)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>28 March, Tuesday (Strength Training)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1km EZ (on Treadmill) + 10 x 1:30 planking @ 1:30 Rest Intervals + 3 x (30 push-ups + 15 sit-ups) + Weights</span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-51396701419516976282017-02-26T19:20:00.000+08:002017-02-26T19:25:19.212+08:005-Day Week<span style="font-size: large;">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.</span><br />
<span style="font-size: medium;"><br /></span>
<span style="font-size: medium;"><br /></span>
<span style="font-size: large;"><b>20 February 2017 (Monday)(5.30 p.m)</b></span><br />
<br />
<span style="font-size: large;">Swim at the club house:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">500 front crawl +</span><br />
<span style="font-size: large;">500 kick-board with fins +</span><br />
<span style="font-size: large;">1500 paddles with pull buoy +</span><br />
<span style="font-size: large;">10 x 50 front crawl @ 1:10 +</span><br />
<span style="font-size: large;">10 x 50 front crawl with 10 push-ups after each 50 +</span><br />
<span style="font-size: large;">500 kick-board with fins (Total 4,000m)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>21 February 2017 (Tuesday)(7.00 p.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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).</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Went back to my regular starting point at the swimming pool near Marina Putrajaya to start my run. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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).</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi2ATidETB4RaG6ixLdbgp1S5VKxfn9I0-3tPTbkbajmbJyfUifbJcg6_pUdStQ_PlpFXy_L2kPAgV72T4ILLbTx0XDQtVHK0LvY-lETtJQiIxyBIj028oh2kPpdjyeeR_0xdu4A/s1600/Photo0062%255B1%255D.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi2ATidETB4RaG6ixLdbgp1S5VKxfn9I0-3tPTbkbajmbJyfUifbJcg6_pUdStQ_PlpFXy_L2kPAgV72T4ILLbTx0XDQtVHK0LvY-lETtJQiIxyBIj028oh2kPpdjyeeR_0xdu4A/s640/Photo0062%255B1%255D.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Powerman Season </span></td></tr>
</tbody></table>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<span style="font-size: large;"><b><br /></b></span>
<b style="font-size: x-large;"><br /></b><br />
<b style="font-size: x-large;"><br /></b>
<b style="font-size: x-large;">22 February 2017 (Wednesday) (5.00 p.m.)</b><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Swim at club house:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">60 x 50 front crawl (Total 3,000m)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>25 February 2017 (Saturday)(7.30 a.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Swim at club house:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">500 front crawl +</span><br />
<span style="font-size: large;">500 kick board with fins +</span><br />
<span style="font-size: large;">1500 paddles with pull buoy +</span><br />
<span style="font-size: large;">500 kick board</span><br />
<span style="font-size: large;">2 x 50 front crawls (EZ)</span><br />
<span style="font-size: large;">10 x 50 @ 1:10 front crawl</span><br />
<span style="font-size: large;">10 x 50 front crawl with 10 push-ups after each 50 +</span><br />
<span style="font-size: large;">100 EZ (Total 4,200m)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>26 February 2017 (Sunday)(7.45 a.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghikT4hfeJ2Sj8nkMmUDIeUrMYmq-Pd3qKiXOq-Z1kQZHcaRJZSm4MGDF3Un5JaWhKPly3_eAWXpmppRxJGyHQPfV4k9iVjh1n646AMtqDUq83xkZJ1gfabr-4fW5ldBQ2_TV3Dg/s1600/Photo0063%255B1%255D.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghikT4hfeJ2Sj8nkMmUDIeUrMYmq-Pd3qKiXOq-Z1kQZHcaRJZSm4MGDF3Un5JaWhKPly3_eAWXpmppRxJGyHQPfV4k9iVjh1n646AMtqDUq83xkZJ1gfabr-4fW5ldBQ2_TV3Dg/s640/Photo0063%255B1%255D.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Team Cervelo</span></td></tr>
</tbody></table>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-38135641782663265212017-02-19T15:43:00.000+08:002017-02-19T15:43:04.282+08:00100km Ride<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>19 February 2017 (Sunday)(7.45 a.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Rode with Don Khor again. Started from the swimming pool near Marina Putrajaya. Target was 3 Putrajaya-Cyberjaya loops and was expecting 90km.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">By the end the ride, we logged a decent 100km. Don went on to run a bit. I rushed home to my laptop instead. </span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-56538368272261092952017-02-19T15:25:00.001+08:002017-02-19T15:27:38.194+08:00Return To Titi<span style="font-size: large;">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.</span><br />
<br />
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>9 February 2017 (Thursday)(8.00 a.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>10 February 2017 (Friday) (6.00 p.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>12 February 2017 (Sunday) (7.30 a.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Rode from Jade Hills Kajang to Titi town and back with my long time Ironman training partner, the legendary Don Khor.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Aborted the planned short run after the ride mainly due to tiredness.</span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-66885540574469340822017-02-02T14:43:00.002+08:002017-02-02T14:44:21.893+08:00CNY Training<span style="font-size: large;">Not much was done during the CNY week. Laziness lingered , excuses for sleeping late easily made. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Finally got my first ride on my bike (a real ride, outdoors) in 2017 on 30 January 2017.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>30 Jan 2017 (Monday)(8.00 p.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">First ride in 2017. Previous attempts to ride were derailed by laziness and bad weather, but mostly the former.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>2 Feb 2017 (Thursday)(11.30 a.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The problem, however, is time constraints. I ended up being busier at work compared to my 9 to 5 days.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Anyway, managed to squeeze in a 3.5km swim at the club house with this:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">500 front crawl</span><br />
<span style="font-size: large;">500 kickboard with fins</span><br />
<span style="font-size: large;">1000 paddles with pull buoy</span><br />
<span style="font-size: large;">Pyramid set of 50 + 100 + 150 + 200 + 150 + 100 + 50 front crawl</span><br />
<span style="font-size: large;">200 kickboard</span><br />
<span style="font-size: large;">8 x 50 front crawl + 10 push up after every 50</span><br />
<span style="font-size: large;">100 Easy (total 3500m)</span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-66050961394629488192017-01-27T16:08:00.003+08:002017-01-27T16:09:27.616+08:00Pre CNY Week<span style="font-size: large;">Rested on 23 & 24 Jan due to minor dental surgery in the morning of 23 Jan 2017.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>25 Jan 2017 (Wednesday)(8.00 a.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><i>Swim</i></b></span><br />
<span style="font-size: large;">500 Front Crawl</span><br />
<span style="font-size: large;">1000 Paddles with Pull Buoy</span><br />
<span style="font-size: large;">8x50 Front Crawl with 10 push-ups after each 50</span><br />
<span style="font-size: large;">100 Easy (Total 2000m)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>26 Jan (Thursday)(5.30 p.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><i>Run (treadmill)</i></b></span><br />
<span style="font-size: large;">1km Warm-Up</span><br />
<span style="font-size: large;">10km</span><br />
<span style="font-size: large;">1km Easy (Total 12km)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><i>Strength Training</i></b></span><br />
<span style="font-size: large;">1 x (30 push-ups) + (5 x 1 minute plank with 30 seconds rest intervals) +( 20 sit-up). Followed by some weight training.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-17190748464735120412017-01-21T19:57:00.002+08:002017-01-23T15:32:09.752+08:00Tri-Life Re-Boot 2017<span style="font-size: large;"><b>New Year, New Season</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Some of the workouts that I can remember since 1 Jan 2017:-</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>6 Jan 2017 (Friday)</b></span><b style="font-size: x-large;">(8.00 a.m.)</b><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Swim - 500 front crawl + 1000 Paddles & Pull Buoy + 500 Kick Board (Total 2000m)</span><br />
<br />
<b style="font-size: x-large;">(7.45 p.m.)</b><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1</span><span style="font-size: large;">6.5km 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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>12 Jan 2017 (Thursday)(6.45 p.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Another 16.5km run at Putrajaya. A repeat of the same run on 6 Jan.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>15 Jan 2017 (Sunday)(3.00 p.m.)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1x3500m swim at the club house. Original target was a 3km swim but ended up with extra 500m in the bank.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>17 Jan 2017 (Tuesday)(5.30 p.m.)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>18 Jan 2017 (Wednesday)(7.00 p.m.)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>19 Jan 2017 (Thursday)(7.00 p.m.)</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">18km run at Putrajaya. Same route as 6 & 12 Jan with slight detour to up the distance from 16.5km to 18km.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>21 Jan 2017 (Saturday)(3.30 p.m.)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Back to the pool at the clubhouse for some drills. </span><br />
<span style="font-size: large;">500 front crawl</span><br />
<span style="font-size: large;">+ 500 kick board with fins</span><br />
<span style="font-size: large;">+ 1500 paddles with pull buoy</span><br />
<span style="font-size: large;">+ 500 kick board</span><br />
<span style="font-size: large;">+ 10 x 50 front crawl</span><br />
<span style="font-size: large;">+ 500 Easy (Total 4000m) </span><br />
<b><span style="font-size: large;"><br /></span>
<span style="font-size: large;">22 Jan 2017 (Sunday)(5.00 p.m.)</span></b><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Over-slept and skipped my planned bike ride again!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">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:</span><br />
<span style="font-size: large;">1x30 push-ups + </span><br />
<span style="font-size: large;">3 x 1 minute plank with 30 seconds rest interval + </span><br />
<span style="font-size: large;">1x30 push-ups.</span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-810999166080124342015-12-21T10:22:00.004+08:002015-12-21T10:35:14.205+08:00Ironman Malaysia 2015<span style="font-size: large;"><b>14 November 2015 - Langkawi</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">Thank you Lord, for carrying me to the finishing line.</span><br />
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7lxKDtkBBbp4Qx5Ytl-fLXILI8PBEmoXN99YfLGkceChtKHXi7CDr5phlUg_vlY6NVmqwXn-MZFlGTVI9W6i2D1-7SvU7TtH1WtWsLKHMI_XT_0LS0dt1Qa3WUd3m9D2DXXfo4g/s1600/IMG20151112123637.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7lxKDtkBBbp4Qx5Ytl-fLXILI8PBEmoXN99YfLGkceChtKHXi7CDr5phlUg_vlY6NVmqwXn-MZFlGTVI9W6i2D1-7SvU7TtH1WtWsLKHMI_XT_0LS0dt1Qa3WUd3m9D2DXXfo4g/s640/IMG20151112123637.jpg" width="480" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaqHm1Sve5GKm9H6l8wbuZRI_gcFlDeAyu9vWjKVMC9Mq3eCYUfgf2sVeYivSVg0yKwC7lYYt8JjZITlfIVY1ICB-3gui1nAilyaDhLi47tN2Q6tUhKpBDURdrF3DvmHoOlnDLMw/s1600/IMG20151112135824.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaqHm1Sve5GKm9H6l8wbuZRI_gcFlDeAyu9vWjKVMC9Mq3eCYUfgf2sVeYivSVg0yKwC7lYYt8JjZITlfIVY1ICB-3gui1nAilyaDhLi47tN2Q6tUhKpBDURdrF3DvmHoOlnDLMw/s640/IMG20151112135824.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Ih6o_6AbOvhHcSeFe53j2F_hjQ5GQdyflFOv1Mgi4uwVIoHwArTT7NwhR5-C47FeQILrYLW5RJwu0bSiV8rRgOqLdga1e_jcxJJ2ouovLrrFM-LZ4mL6rx7NutwpqSpljo3vVg/s1600/IMG20151112235047.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Ih6o_6AbOvhHcSeFe53j2F_hjQ5GQdyflFOv1Mgi4uwVIoHwArTT7NwhR5-C47FeQILrYLW5RJwu0bSiV8rRgOqLdga1e_jcxJJ2ouovLrrFM-LZ4mL6rx7NutwpqSpljo3vVg/s640/IMG20151112235047.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnD4nrc_-QgEYXJxbrwu5u_ctEqyubyTq-QLkeGCgMmGiofaOMoR8_TaLNaoa3UWucwD3tsNG9bpDyrAPAxMh0TG3cOAMdrOk6iI3HC7Lpk1Ciloa438EbDREheF-2hRx0cHvpgw/s1600/IMG20151113101744.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnD4nrc_-QgEYXJxbrwu5u_ctEqyubyTq-QLkeGCgMmGiofaOMoR8_TaLNaoa3UWucwD3tsNG9bpDyrAPAxMh0TG3cOAMdrOk6iI3HC7Lpk1Ciloa438EbDREheF-2hRx0cHvpgw/s640/IMG20151113101744.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju5kUPaLooKv1Hpear8wy75XBNINXHY8LPm-PnmKVGSYwe3o_H7Tl0ZLPfVb7NQ4afElT9WbEB_fScIvadKG8-Bzar0pOjwa3HUdgdMeVZT-H8mzRteQ2bpDXXLwFchzJl7hVlsA/s1600/IMG20151113101813.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju5kUPaLooKv1Hpear8wy75XBNINXHY8LPm-PnmKVGSYwe3o_H7Tl0ZLPfVb7NQ4afElT9WbEB_fScIvadKG8-Bzar0pOjwa3HUdgdMeVZT-H8mzRteQ2bpDXXLwFchzJl7hVlsA/s640/IMG20151113101813.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfJBxchALB_MxcoRclCG7wk_hgwRpgqCODP_pzgRQhDU9V9FhwMsEGVZCoNwqe5hyBxCWRNdk3UKGnsXa3_5gJ-ESETM8HXnZlcQ9DqwV4aw3Ldkns592QCCV0AFdfr_05BggDWA/s1600/FB_IMG_1448073944904.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfJBxchALB_MxcoRclCG7wk_hgwRpgqCODP_pzgRQhDU9V9FhwMsEGVZCoNwqe5hyBxCWRNdk3UKGnsXa3_5gJ-ESETM8HXnZlcQ9DqwV4aw3Ldkns592QCCV0AFdfr_05BggDWA/s640/FB_IMG_1448073944904.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5ca5HWZik4rxoZ_6Fpx4Xfle0Ms31Wc7DEU4OBeNtzX5Mb6WV3dbL1lM_w5dVRDHDVbvO_4mbsNP7qKCaocGyTRabwiA4vtjorwTFAArR_IO1P7bAr_JtCbN3_gaIn-EjpAc5-g/s1600/FB_IMG_1448073953125.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5ca5HWZik4rxoZ_6Fpx4Xfle0Ms31Wc7DEU4OBeNtzX5Mb6WV3dbL1lM_w5dVRDHDVbvO_4mbsNP7qKCaocGyTRabwiA4vtjorwTFAArR_IO1P7bAr_JtCbN3_gaIn-EjpAc5-g/s640/FB_IMG_1448073953125.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN44_zMYYJgb2r_Y0cNGZKblpaGNpKGNFB2z2TS8aMdOzJXUxryyALL1JyO_cNrj_4g-SVn6rvdKGKwEDooYVFqQy4yo4OXgLZ31cE5hFOedFc499_ZOTKzkK2LAa-IEjVd8VitQ/s1600/FB_IMG_1447601042419.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN44_zMYYJgb2r_Y0cNGZKblpaGNpKGNFB2z2TS8aMdOzJXUxryyALL1JyO_cNrj_4g-SVn6rvdKGKwEDooYVFqQy4yo4OXgLZ31cE5hFOedFc499_ZOTKzkK2LAa-IEjVd8VitQ/s640/FB_IMG_1447601042419.jpg" width="424" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuEzopzK9mFFV775W6-l_HFhvEGOC5hfrG43whLabSqbU7jRDa4T9Z1BW-vwP8ZabkmooGiX5wKOX9mKI6qkhVhcFTW6eiQFeZ-2Ah2cHGl-7jjv56M5Y9QyBGuCeH8eW8yGtGhg/s1600/FB_IMG_1447743714341.jpg" imageanchor="1"></a><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdL9DxUHy3jLN6vTAjhudLwhmWipYGpiRYBggD2zjk5KhTwsm-C6nIIqWbSXsV6vTn-EgsviLBAF7bTIA2IvnAZU1_TXPOuh-s5O1JpafukWzdcDwJfgX3qzerMBFU99yxrDQdzA/s1600/FB_IMG_1447743838136.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdL9DxUHy3jLN6vTAjhudLwhmWipYGpiRYBggD2zjk5KhTwsm-C6nIIqWbSXsV6vTn-EgsviLBAF7bTIA2IvnAZU1_TXPOuh-s5O1JpafukWzdcDwJfgX3qzerMBFU99yxrDQdzA/s640/FB_IMG_1447743838136.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Ajb41GKVorlaf1DaP_coXX8Frli-HeBUmUD9flsw1csxSlozY8sRJhHgQ5ZPgayiLyTGvS2C_IwPY39UgZMp_37AVtdGivHDen-9aRe58iyjQGxMqWORLaGmzq0YYYNA3UStSA/s1600/FB_IMG_1447743714341.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Ajb41GKVorlaf1DaP_coXX8Frli-HeBUmUD9flsw1csxSlozY8sRJhHgQ5ZPgayiLyTGvS2C_IwPY39UgZMp_37AVtdGivHDen-9aRe58iyjQGxMqWORLaGmzq0YYYNA3UStSA/s640/FB_IMG_1447743714341.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ra7KYnsIGXonraE-DO95JwInnyqOcWR7zjq9c0YQ2g9W41Zwg6UKOoUVaMvV2HIp1udm6Rn-5VG6CNGZoduATqLvtqVDgbKVCEtirXjH25WeB6UKs21XALeWWNtnmbslyvnedQ/s1600/FB_IMG_1447822622785.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ra7KYnsIGXonraE-DO95JwInnyqOcWR7zjq9c0YQ2g9W41Zwg6UKOoUVaMvV2HIp1udm6Rn-5VG6CNGZoduATqLvtqVDgbKVCEtirXjH25WeB6UKs21XALeWWNtnmbslyvnedQ/s640/FB_IMG_1447822622785.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9LAkRC3INUTyD66oSVxeJNDYBDwMROZjRKQgbEahXkTpzU_17xmIvmK_fs92q1q2Lvv85qvOWkZycI14Rzx5MZm7uNcdHR8_yPpMhMTQ8vOJFjU0f2LAT5MqKuX0UbUOgGkkBFA/s1600/FB_IMG_1447822625980.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9LAkRC3INUTyD66oSVxeJNDYBDwMROZjRKQgbEahXkTpzU_17xmIvmK_fs92q1q2Lvv85qvOWkZycI14Rzx5MZm7uNcdHR8_yPpMhMTQ8vOJFjU0f2LAT5MqKuX0UbUOgGkkBFA/s640/FB_IMG_1447822625980.jpg" width="640" /></a><span style="font-size: large;"><br /></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5btU2MKJVVbxMKhom9uTE0XE-uXqHax1ny1wtCn0zSqxAPkeWb8dDav33CZvRyH047GzIwa0bthKBskhh6yBeI-kBOfTHPn03zT1g5TTmxHGn6XHdFF6k7LawYBSiX8g65WyPgA/s1600/FB_IMG_1447822633332.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5btU2MKJVVbxMKhom9uTE0XE-uXqHax1ny1wtCn0zSqxAPkeWb8dDav33CZvRyH047GzIwa0bthKBskhh6yBeI-kBOfTHPn03zT1g5TTmxHGn6XHdFF6k7LawYBSiX8g65WyPgA/s640/FB_IMG_1447822633332.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnbNKtjI8pRYj_jWtVftovqTW-zup-EMkf_Xc6P8Mlb20EzbBvgHOnjTtJMSrM8qyCd1ZSJxeObsa1-KIJsvK6COuaYSxeBgzYgimrAfqXT0o8CuBuO-H5a-OQ-yafHh9PBr1JvQ/s1600/FB_IMG_1447938455258.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnbNKtjI8pRYj_jWtVftovqTW-zup-EMkf_Xc6P8Mlb20EzbBvgHOnjTtJMSrM8qyCd1ZSJxeObsa1-KIJsvK6COuaYSxeBgzYgimrAfqXT0o8CuBuO-H5a-OQ-yafHh9PBr1JvQ/s640/FB_IMG_1447938455258.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhirZMPReUpk8Suc7wtJ0KV_otrBpDBWi8-ftpN-0dNPCQDo9mqLU_MJ0UyOtA4W6pJgO-vD8vIbon8C_C0QiyNcXrTEvV9zRe5VHl-RK79u-Ri0nRMA2vyUM1vFtSMp1vDP2BTMw/s1600/FB_IMG_1447938458127.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhirZMPReUpk8Suc7wtJ0KV_otrBpDBWi8-ftpN-0dNPCQDo9mqLU_MJ0UyOtA4W6pJgO-vD8vIbon8C_C0QiyNcXrTEvV9zRe5VHl-RK79u-Ri0nRMA2vyUM1vFtSMp1vDP2BTMw/s640/FB_IMG_1447938458127.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisL5R4Zqx3q12YIkFIOJojrXE28lz4jD2lsij6PuIhpBB-Lhp8zMLpxtuXEBLQV7dHWVpuEwthv_KiroPuRRkrQhp6_ICmM6VspNAmRqcR1v39ZmKj06THiR1qtzWBTrfK7ka0ng/s1600/FB_IMG_1447938461294.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisL5R4Zqx3q12YIkFIOJojrXE28lz4jD2lsij6PuIhpBB-Lhp8zMLpxtuXEBLQV7dHWVpuEwthv_KiroPuRRkrQhp6_ICmM6VspNAmRqcR1v39ZmKj06THiR1qtzWBTrfK7ka0ng/s640/FB_IMG_1447938461294.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTVGEXhbcf9rywCx0CxQfM4sr1m8U2NJnRbFAWOkg_aDAQee0ZtF-TN3YzvPK6ZFPKW4x34MBgXA6IlkeMgPtAVz8lxMtBMCJRQyW7pxwvyzXFIIQqIK7mn0q-dMmn9xXYFUTgew/s1600/FB_IMG_1447938464803.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTVGEXhbcf9rywCx0CxQfM4sr1m8U2NJnRbFAWOkg_aDAQee0ZtF-TN3YzvPK6ZFPKW4x34MBgXA6IlkeMgPtAVz8lxMtBMCJRQyW7pxwvyzXFIIQqIK7mn0q-dMmn9xXYFUTgew/s640/FB_IMG_1447938464803.jpg" width="640" /></a><span style="font-size: large;"><b><br /></b></span><span style="font-size: large;"><b><br /></b></span><span style="font-size: large;"><b><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /></b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjor6Qe6pjQ_1LMuu_aGHoPMArfEYMo0DtvuyzeeMzqeH7SAZJvd1dlNskKAKpCVXgNVKN3oe6fAhTvh4hrRb9MxlJzUWhM_QGFRvraZT1j4bZ-G7W3Ycu0cT4E0iVbvOtPT-cbYg/s1600/FB_IMG_1447853997402.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjor6Qe6pjQ_1LMuu_aGHoPMArfEYMo0DtvuyzeeMzqeH7SAZJvd1dlNskKAKpCVXgNVKN3oe6fAhTvh4hrRb9MxlJzUWhM_QGFRvraZT1j4bZ-G7W3Ycu0cT4E0iVbvOtPT-cbYg/s640/FB_IMG_1447853997402.jpg" width="640" /></a></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfuyVvnNPDex_DyEnA7KjttwxHH4UHfuXO4uH2eXdX9m08ccHN9altjZzVKEYp6q6ZZVVuoW1tPXmSCJmCCWrgSycSxNBO36Vl0_9w8x1fX8JHbtxloso0nLCiviBnJdKE6Ose8w/s1600/FB_IMG_1447854010004.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfuyVvnNPDex_DyEnA7KjttwxHH4UHfuXO4uH2eXdX9m08ccHN9altjZzVKEYp6q6ZZVVuoW1tPXmSCJmCCWrgSycSxNBO36Vl0_9w8x1fX8JHbtxloso0nLCiviBnJdKE6Ose8w/s640/FB_IMG_1447854010004.jpg" width="640" /></a><span style="font-size: large;"><br /></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb53ULL9P5rnEqjTsfwVB5-WV_afqK-Bg8QzX-L8_s8XwiM0smQ8eErK2ja5h10MFfnv7pSbr8k5yycliTzOiOfIoEPNbH0q6QCohTcF8MZ30GhfMzXglYNhn3xT5iRjwc9K6eTg/s1600/FB_IMG_1447854014065.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb53ULL9P5rnEqjTsfwVB5-WV_afqK-Bg8QzX-L8_s8XwiM0smQ8eErK2ja5h10MFfnv7pSbr8k5yycliTzOiOfIoEPNbH0q6QCohTcF8MZ30GhfMzXglYNhn3xT5iRjwc9K6eTg/s640/FB_IMG_1447854014065.jpg" width="640" /></a><span style="font-size: large;"><br /></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOewvntN63Nag0z329XNN-MUfpCbBezGJyUYNRRDHzV1tiKVqYAQIfWIN0FcW2gBMIt5qHwOB7a7XCek2jliFNQ6i_lnomxSTTut6MC2Hw9ni5n7ZbBDx-WM3ww-hidAiWxQTN-A/s1600/FB_IMG_1448009778754.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOewvntN63Nag0z329XNN-MUfpCbBezGJyUYNRRDHzV1tiKVqYAQIfWIN0FcW2gBMIt5qHwOB7a7XCek2jliFNQ6i_lnomxSTTut6MC2Hw9ni5n7ZbBDx-WM3ww-hidAiWxQTN-A/s640/FB_IMG_1448009778754.jpg" width="480" /></a><br />
<span style="font-size: large;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJoCNj1u5JqjHNKv5jYj0Kfx5ynYkXuUbx50f2n5ErGgsU1RsV7iZil9TNajDETa0_qaDtfo30FaiPPd23OxgpeEBdVvA1nsv7bEWIuzm0ePifjD9WUiN-dCSURRGqMCB7CxkEbA/s1600/IMG20151115115529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJoCNj1u5JqjHNKv5jYj0Kfx5ynYkXuUbx50f2n5ErGgsU1RsV7iZil9TNajDETa0_qaDtfo30FaiPPd23OxgpeEBdVvA1nsv7bEWIuzm0ePifjD9WUiN-dCSURRGqMCB7CxkEbA/s640/IMG20151115115529.jpg" width="480" /></a><span style="font-size: large;"><br /></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-45016525840798381622015-11-07T15:18:00.003+08:002015-11-07T15:19:12.046+08:00Ironman Training - Last Long Ride<span style="font-size: large;"><b>24 October 2015</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiEh8dQrTLbhIxxru1zuhr6ivwdlczv8ZRROQI87L9AQiCpJQAvRrg6scXZV1p61LcRcwTHqn65Iw25XZd8bjUpfAkJ56TurbHRGRUpuVXcXjKREVUvCpr-rpgZWnL8r-2bWawQ/s1600/Photo0030.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiEh8dQrTLbhIxxru1zuhr6ivwdlczv8ZRROQI87L9AQiCpJQAvRrg6scXZV1p61LcRcwTHqn65Iw25XZd8bjUpfAkJ56TurbHRGRUpuVXcXjKREVUvCpr-rpgZWnL8r-2bWawQ/s640/Photo0030.jpg" width="480" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjVmMZzYurJ_HTK8wg-3ZbzrU0CeukIpYBHlpwcp7FHJgjZ5NnlIJRj6mxrflfWD6XGgxFpzwhqepgsEWUZkxTlLIcTSpLpPcCdOeOLB-Rbbj6agHxmrJoXUWObR-3-BiS6vyzMw/s1600/Photo0033.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjVmMZzYurJ_HTK8wg-3ZbzrU0CeukIpYBHlpwcp7FHJgjZ5NnlIJRj6mxrflfWD6XGgxFpzwhqepgsEWUZkxTlLIcTSpLpPcCdOeOLB-Rbbj6agHxmrJoXUWObR-3-BiS6vyzMw/s640/Photo0033.jpg" width="480" /></a></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Last long ride (166km), alone & in the haze.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Home - MEX Highway - Pavillion (KL) - MEX Highway - Cyberjaya - 2 x Cyberjaya/ Putrajaya 35km Loops - Cyberjaya - Meranti - Bdr Bkt Puchong - LDP - Home</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b><br /></b></span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-37287655826903725472015-10-18T19:39:00.002+08:002015-10-18T19:39:40.262+08:00Ironman Training - Swim etc.<div style="text-align: justify;">
<span style="font-size: large;"><b>Saturday, 17 October 2015</b></span></div>
<br />
<div style="text-align: justify;">
<span style="font-size: large; font-weight: bold;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Finally, a 4km swim in the bag. Abandoned plan for a long run due to pain on my left calf. </span></div>
<br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;">Went swimming & ran at the club house in the morning and doubled up with bike interval training in the evening.</span></div>
<br />
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<b style="font-size: x-large;">A.M. </b><span style="font-size: large;"> </span></div>
<br />
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Swim 1x300m Easy + 1x4000m + 5km Run on treadmill</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b>P.M.</b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Bike Intervals (45 minutes) on bike trainer at home</span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-60781859550218185592015-10-18T19:32:00.001+08:002015-10-18T19:32:54.315+08:00Ironman Training Continues...<span style="font-size: large;"><b>Wednesday, 14 October 2015 </b></span><br />
<span style="font-size: large;"><b>(Awal Muharam Public Holiday)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="text-align: justify;">
<span style="font-size: large;">Inching towards race distance on the bike with bike training buddy, Don Khor.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">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.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-87803122269418584192015-10-18T19:09:00.000+08:002015-10-18T19:12:02.481+08:00PD Triathlon 2015<span style="font-size: large;">11 Oct 2015</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4LHSCG8ld3Z9W6fJ_Pg5dNW7nxyn5BYVciVqxOiEpeWh7xKbm77dq5lwAqpMbAiHBPaTbPSWbwDEetxZbBpGUJEipvPhCyyQqQHr6QG25RCOaAVfy2eedUPhVH4KxnDAbBaEj1g/s1600/FB_IMG_1445051380212.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4LHSCG8ld3Z9W6fJ_Pg5dNW7nxyn5BYVciVqxOiEpeWh7xKbm77dq5lwAqpMbAiHBPaTbPSWbwDEetxZbBpGUJEipvPhCyyQqQHr6QG25RCOaAVfy2eedUPhVH4KxnDAbBaEj1g/s640/FB_IMG_1445051380212.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqNBeobtRhLf0Pv93rudS8M2B7jsQJxEEPdcfleuoVpYM88lP-LetR9SnUfcKQQIIWY1Pcd8QKPB9aKgme5Ez5XaDoDgyEcGONE4ZeAde-g0BaPI_bAQsyYiK0ND7yeh7bVgo6ag/s1600/FB_IMG_1445051383818.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqNBeobtRhLf0Pv93rudS8M2B7jsQJxEEPdcfleuoVpYM88lP-LetR9SnUfcKQQIIWY1Pcd8QKPB9aKgme5Ez5XaDoDgyEcGONE4ZeAde-g0BaPI_bAQsyYiK0ND7yeh7bVgo6ag/s640/FB_IMG_1445051383818.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVupkYe_Iq3CdQnJZo6sMtYqrloK4oY9MRKGtxX2mUiV0-FKqpkFUxa0lM0QZxvRLxfq8Ngeryq6yKqZNjGC5LHEZgnmVmb1T4by7L0xkzA5W7PrSsDuKOeVWQtPYj9BkYH3DmQA/s1600/FB_IMG_1444750964345.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVupkYe_Iq3CdQnJZo6sMtYqrloK4oY9MRKGtxX2mUiV0-FKqpkFUxa0lM0QZxvRLxfq8Ngeryq6yKqZNjGC5LHEZgnmVmb1T4by7L0xkzA5W7PrSsDuKOeVWQtPYj9BkYH3DmQA/s640/FB_IMG_1444750964345.jpg" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZzutrzRVbcEds8LRsadc1dCSwBbqSRzOOYJWOA-lkAbq4kvf0RKhNNCFpMQ-bAzzd1zVFJC7rtMBaET8T2NliULMs_jyzEc337GquEMNvNjR3m1Cq68KYl3EqAqiVP1VGk7ENTQ/s1600/FB_IMG_1445053136843.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZzutrzRVbcEds8LRsadc1dCSwBbqSRzOOYJWOA-lkAbq4kvf0RKhNNCFpMQ-bAzzd1zVFJC7rtMBaET8T2NliULMs_jyzEc337GquEMNvNjR3m1Cq68KYl3EqAqiVP1VGk7ENTQ/s640/FB_IMG_1445053136843.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5uOa4It4ASq9DeFIivIiPW2IcEaPW_iVbFN3pVsc0ZvBKwzgN12MSHH7x4j7CUp5aOmTptMidQMrEJVW58sR8FfbYq3cA3YxEjF5g0bgC-r8Rm04h9WA5JsUH-yUqbPfB-BLJqA/s1600/FB_IMG_1445053141318.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5uOa4It4ASq9DeFIivIiPW2IcEaPW_iVbFN3pVsc0ZvBKwzgN12MSHH7x4j7CUp5aOmTptMidQMrEJVW58sR8FfbYq3cA3YxEjF5g0bgC-r8Rm04h9WA5JsUH-yUqbPfB-BLJqA/s640/FB_IMG_1445053141318.jpg" width="424" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuPeo4kryKzfFhAMeJVCWZQ3Q1Svg2tWc6aoGFWaoy5h6WXL_OTmi9mx10foKsCroxGm3LtFfn5Mz6DoWNVEWYYqUGN3OC8aX-14b3IexiYclreW5V1l7f5CvvcJ8Omr0xrnY_Fg/s1600/FB_IMG_1444613367500.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuPeo4kryKzfFhAMeJVCWZQ3Q1Svg2tWc6aoGFWaoy5h6WXL_OTmi9mx10foKsCroxGm3LtFfn5Mz6DoWNVEWYYqUGN3OC8aX-14b3IexiYclreW5V1l7f5CvvcJ8Omr0xrnY_Fg/s640/FB_IMG_1444613367500.jpg" width="480" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZSftZOS4b6MkW1RhlBD8a-dzEc1Vlywsk66gDD4N7i0Oqfz2Pbi0hMrdDCesTqYFmjwAHgx10HknSAcBysh5YS0q1VxRu3A4fQJE7uhPenvSvIMHdWucBsQvwWhJoxrHT25R4Aw/s1600/FB_IMG_1444613542063.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZSftZOS4b6MkW1RhlBD8a-dzEc1Vlywsk66gDD4N7i0Oqfz2Pbi0hMrdDCesTqYFmjwAHgx10HknSAcBysh5YS0q1VxRu3A4fQJE7uhPenvSvIMHdWucBsQvwWhJoxrHT25R4Aw/s640/FB_IMG_1444613542063.jpg" width="480" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO8ZEnFRt_i1mXv9rHieQ2de1P2ldsLHMd1TBFzo7bj6XdMCPLmXndje6HgI2zFkWvo7eaNKrx_YqJNdvV_556hLXkqm0zdqi8e36g44kbzd4rEvCoVxhc8Lp253mHYkefcauDMg/s1600/FB_IMG_1444702778725.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO8ZEnFRt_i1mXv9rHieQ2de1P2ldsLHMd1TBFzo7bj6XdMCPLmXndje6HgI2zFkWvo7eaNKrx_YqJNdvV_556hLXkqm0zdqi8e36g44kbzd4rEvCoVxhc8Lp253mHYkefcauDMg/s640/FB_IMG_1444702778725.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW62eiZWYYMUnSu5wfM9pgsFIaP6425-y74FQevx43ps9QGicBBKDPprudiq4KYsRhqtBI-jttDRZoQJo9Ye9aJlpQ_AEnxtJ4qwoVpGxYK71aG-9cncgv6q-6zv9DCrtlsEZXSw/s1600/FB_IMG_1444712000165.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW62eiZWYYMUnSu5wfM9pgsFIaP6425-y74FQevx43ps9QGicBBKDPprudiq4KYsRhqtBI-jttDRZoQJo9Ye9aJlpQ_AEnxtJ4qwoVpGxYK71aG-9cncgv6q-6zv9DCrtlsEZXSw/s640/FB_IMG_1444712000165.jpg" width="426" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBS1G2nYkGaGXq3pFDZiV-L9DVxcNQ0QPLdGqQUH4MFy3Nyavc6HmVP8e7Gn9wSDhGrVR2WXyjRWzFnD5gehAFwd0x865qRpQOdU3s9eKsVhv12OIZwVAKob0cYXi9BI5sIr_VIg/s1600/FB_IMG_1444722822940.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBS1G2nYkGaGXq3pFDZiV-L9DVxcNQ0QPLdGqQUH4MFy3Nyavc6HmVP8e7Gn9wSDhGrVR2WXyjRWzFnD5gehAFwd0x865qRpQOdU3s9eKsVhv12OIZwVAKob0cYXi9BI5sIr_VIg/s640/FB_IMG_1444722822940.jpg" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxahzaxGjbJ702oDzu_nMesTwHS4VToC9nITXoCeJrpf-j9feNYrABDZdiJZLv6tPpyc3zyDvEqIyURPMbIidW4-Mp_jzP4Nh6Kg5eBqbUJsq5lj4K6_6wuMUP-z-Yj7C1xq4WRA/s1600/FB_IMG_1445053479802.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxahzaxGjbJ702oDzu_nMesTwHS4VToC9nITXoCeJrpf-j9feNYrABDZdiJZLv6tPpyc3zyDvEqIyURPMbIidW4-Mp_jzP4Nh6Kg5eBqbUJsq5lj4K6_6wuMUP-z-Yj7C1xq4WRA/s640/FB_IMG_1445053479802.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEQteDBxlUZ8xRI-FdL4ZV9LRHkcc1m7qzvSlBc8hK_-TH_KM4TGC-wSpX6VJTANiehvxmvAvjc8H6D5VKSiTeqjuM0KDjEjZ9Q2SCff_nNo4nepibLQGUYerl27cp9dWZFrHIRw/s1600/FB_IMG_1445053483900.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEQteDBxlUZ8xRI-FdL4ZV9LRHkcc1m7qzvSlBc8hK_-TH_KM4TGC-wSpX6VJTANiehvxmvAvjc8H6D5VKSiTeqjuM0KDjEjZ9Q2SCff_nNo4nepibLQGUYerl27cp9dWZFrHIRw/s640/FB_IMG_1445053483900.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMDYJo7mpZVaEq7GWxoNF6wbD_CNIDQYNJR4FCaOpoTaY3LckgDpDbtdLXcEf59bLPkD0dThE4iN_cxyCG6DrETPrMkCdHZmYWur42kNmGU3YzGCnXV4_nwyXGWrNlbY_G_RLDvQ/s1600/FB_IMG_1445053488274.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMDYJo7mpZVaEq7GWxoNF6wbD_CNIDQYNJR4FCaOpoTaY3LckgDpDbtdLXcEf59bLPkD0dThE4iN_cxyCG6DrETPrMkCdHZmYWur42kNmGU3YzGCnXV4_nwyXGWrNlbY_G_RLDvQ/s640/FB_IMG_1445053488274.jpg" width="424" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmo3ushqyR4ttcmkXuqJHOovZoUmTHZUTB7PVCyt9ZAlxcnI5tAk8T1jZte3ksTp-9j3CK1-7bf8aq4EA-7ZnEpDQOKV3COBsZZthOqrtaodWyKU08JTjZrzC3BeIW0yrXoZzLHg/s1600/IMG_20151015_114608.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmo3ushqyR4ttcmkXuqJHOovZoUmTHZUTB7PVCyt9ZAlxcnI5tAk8T1jZte3ksTp-9j3CK1-7bf8aq4EA-7ZnEpDQOKV3COBsZZthOqrtaodWyKU08JTjZrzC3BeIW0yrXoZzLHg/s640/IMG_20151015_114608.jpg" width="424" /></a></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2i9dSf0ul9VhHt-uMfVknk0IWNv6kSo5nOq7BxZS_-KhQMj3QdTvWPrrozm2ULn76yCZhnOrrfzQK-Zg3jw7wjgNrhBz-gMzuYcAejR7X0RJrEO9IAEluAQl6ZkW2yFHN_80B7g/s1600/FB_IMG_1444812230800.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2i9dSf0ul9VhHt-uMfVknk0IWNv6kSo5nOq7BxZS_-KhQMj3QdTvWPrrozm2ULn76yCZhnOrrfzQK-Zg3jw7wjgNrhBz-gMzuYcAejR7X0RJrEO9IAEluAQl6ZkW2yFHN_80B7g/s640/FB_IMG_1444812230800.jpg" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: left;"><span style="font-size: large;">Official finishing time - 2:40:44</span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-43293077646416022822015-10-18T19:01:00.000+08:002015-10-18T19:01:17.870+08:00Standard Chartered KL Marathon<span style="font-size: large;"><b>4 October 2015</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMhI31-xso5YkXBHjprzl0AwZ8QlvzfomY3Y93ZyAJ853jqzhgJjqfZCEDSQPLsB_1CDEDfulx4ENHXICiSje5bPeukKKj2i9BSTt9rPHOK4Ga_tqNfVtgIhCV1JXHBh7jOgMlTA/s1600/IMG20151018185622%255B1%255D.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMhI31-xso5YkXBHjprzl0AwZ8QlvzfomY3Y93ZyAJ853jqzhgJjqfZCEDSQPLsB_1CDEDfulx4ENHXICiSje5bPeukKKj2i9BSTt9rPHOK4Ga_tqNfVtgIhCV1JXHBh7jOgMlTA/s640/IMG20151018185622%255B1%255D.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: left;"><span style="font-size: large;">The planned long run that did not materialize - cancelled due to haze</span></td></tr>
</tbody></table>
<span style="font-size: large;"><b><br /></b></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-22210524509258143492015-09-26T15:32:00.001+08:002015-09-26T15:35:38.095+08:00Ironman Training - Defeated By 32km<span style="font-size: large;"><b>24 Sept 2015 - Solo Long Run (32km)</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL87A2CfvNlV-TlYdbAXlvyUJXGPamVvdy1iaQZ7p_yVWXbbx7DMz4OiuZLW79imB_LKskVr9T2ls167rhImp_q5iyPHTxsv1wnTqfEKx7Fz1poobF22pb4yvfgjGBFGOXRfmduw/s1600/Screenshot_2015-09-26-14-07-13+%25283%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL87A2CfvNlV-TlYdbAXlvyUJXGPamVvdy1iaQZ7p_yVWXbbx7DMz4OiuZLW79imB_LKskVr9T2ls167rhImp_q5iyPHTxsv1wnTqfEKx7Fz1poobF22pb4yvfgjGBFGOXRfmduw/s640/Screenshot_2015-09-26-14-07-13+%25283%2529.jpg" width="640" /></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-size: large;">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</span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-8782979324063304492015-09-19T23:53:00.000+08:002015-09-19T23:53:16.635+08:00Ironman Training - Solo Long Ride<span style="font-size: large;"><b>19 Sept 2015 - 136km Ride at Cyberjaya/ Putrajaya</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Very hot and a bit hazy towards the end of the ride. </span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-14380856649060435582015-09-19T23:42:00.003+08:002015-09-19T23:42:48.922+08:00Ironman Training - 3k Swim<span style="font-size: large;"><b>18/9/15 - Group Workout @ Chin Woo Pool</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;">1 x 350m Easy</span><br />
<span style="font-size: large;">5 x 150m (50 kickboard + 100 front crawl)</span><br />
<span style="font-size: large;">1 x 200m One Arm Pull</span><br />
<span style="font-size: large;">10 x 100m Front Crawl</span><br />
<span style="font-size: large;">5 x 100m (50 backstroke + 25 breaststroke + 25 front crawl)</span><br />
<span style="font-size: large;">6 x 25m Front Crawl</span><br />
<span style="font-size: large;">1 x 100m Easy</span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-15556973349301384782015-09-17T22:20:00.000+08:002015-09-19T23:53:33.121+08:00Ironman Training - Intervals @ The Track<span style="font-size: large;"><b>17 Sept 2015 - Kampung Pandan Track</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-size: large;">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.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Today's workout:-</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">1 x 2000m Easy</span></div>
<div style="text-align: justify;">
<span style="font-size: large;">5 x 400m @ 2:30 (read as "on 2 minutes 30 seconds")</span></div>
<div style="text-align: justify;">
<span style="font-size: large;">4 x 400m @ 2:30</span></div>
<div style="text-align: justify;">
<span style="font-size: large;">5 x 400m @ 2:20</span></div>
<div style="text-align: justify;">
<span style="font-size: large;">5 x 400m @ 2:20</span></div>
<div style="text-align: justify;">
<span style="font-size: large;">1 x 800m Easy</span></div>
cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-81314038422503762962015-09-16T14:22:00.000+08:002015-09-19T23:43:08.980+08:00Ironman Training - 4k Swim<span style="font-size: large;"><b>15 Sept 2015 - Club House</b></span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiROjUgbLe1EjA19ldW0z8qzyaFfsUe1Ado4IONWlIywnfO-1IKypzDDvN7iyt8Zs9ZxDoCuxbnRkA7qnCZgXtA9Z-ZJenQlturyHz1xviuzGM_8nNMUPSPA7Te-47oUES7aG5ekg/s1600/20130526_160339%255B1%255D.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiROjUgbLe1EjA19ldW0z8qzyaFfsUe1Ado4IONWlIywnfO-1IKypzDDvN7iyt8Zs9ZxDoCuxbnRkA7qnCZgXtA9Z-ZJenQlturyHz1xviuzGM_8nNMUPSPA7Te-47oUES7aG5ekg/s640/20130526_160339%255B1%255D.jpg" width="640" /></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1 x 500m Easy</span><br />
<span style="font-size: large;">1 x 1000m Paddles + Pull Bouy</span><br />
<span style="font-size: large;">1 x 500m Kickboard</span><br />
<span style="font-size: large;">15 x 100m Front Crawl (10-15 seconds rest interval)</span><br />
<span style="font-size: large;">1 x 500m Easy</span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-13445445845187467702015-09-12T15:23:00.000+08:002015-09-19T23:53:49.591+08:00Ironman Training - 30km Run<span style="font-size: large;"><b>Sept 2015</b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Ran 9 x Largest Round About in the World (located in Putrajaya, measuring 3.35km).</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIDpBophtKgUCJzF-Qm9I4wpjDageuUEjOUQ7MMdbzJmWrLM-afw-gC2PL65r_7GczC3dgvlU6gZvH-cep5piK5eeTefohY7ysGr-X5WFXcGWu5llpJmbz1oXZskPan_psHr9ITw/s1600/Screenshot_2015-09-06-18-22-16-522%255B1%255D.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIDpBophtKgUCJzF-Qm9I4wpjDageuUEjOUQ7MMdbzJmWrLM-afw-gC2PL65r_7GczC3dgvlU6gZvH-cep5piK5eeTefohY7ysGr-X5WFXcGWu5llpJmbz1oXZskPan_psHr9ITw/s640/Screenshot_2015-09-06-18-22-16-522%255B1%255D.png" width="360" /></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">More of a mental challenge than physical, going 9 rounds alone. Selfie below was taken immediately after the run.</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh1375i3Kg529ofojbV1CVWUgIMTfPTDdWHoL-ZTeo_i-qKnq1FI3_6uldXg8STX31hnVnAYhPGoPbAA2TisgfmtVD2otaNgm7_Eh_ShZ1l04-i-GJCTwl1Z3HJ6aE3Cb8ccjgrg/s1600/Photo0019%255B1%255D.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh1375i3Kg529ofojbV1CVWUgIMTfPTDdWHoL-ZTeo_i-qKnq1FI3_6uldXg8STX31hnVnAYhPGoPbAA2TisgfmtVD2otaNgm7_Eh_ShZ1l04-i-GJCTwl1Z3HJ6aE3Cb8ccjgrg/s640/Photo0019%255B1%255D.jpg" width="480" /></a></div>
<br />
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0tag:blogger.com,1999:blog-18834608.post-38797865225749101892015-09-12T15:07:00.000+08:002015-09-12T15:07:11.728+08:00Dream Came Through<span style="font-size: large;"><b>August 2015</b></span><br />
<br />
<span style="font-size: large;">Cycled to work and back due to road closures in conjunction with the KL City Grand Prix.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Something I wanted to do for a very long time.</span><br />
<span style="font-size: large;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIVu20rYu1QR_2-t4URPsopus8f2IkBB30B1nll6IFjYNKBNKCD80QXYPYMRpoZwn_XY1iuo2-S4D1b-fHq995q4gCgy_-8wXmaofdQUiNDuS2gwX8wwHSqZEmZ4OWwRsroC4GFQ/s1600/Photo0018%255B1%255D.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIVu20rYu1QR_2-t4URPsopus8f2IkBB30B1nll6IFjYNKBNKCD80QXYPYMRpoZwn_XY1iuo2-S4D1b-fHq995q4gCgy_-8wXmaofdQUiNDuS2gwX8wwHSqZEmZ4OWwRsroC4GFQ/s640/Photo0018%255B1%255D.jpg" width="480" /></a></div>
<span style="font-size: large;"><br /></span>cheekaimunhttp://www.blogger.com/profile/11493614415728496256noreply@blogger.com0