swim-bike-run training

entah.. dah lama tak buat or memang tak pernah buat training full rehearsal ni. but i tell u – banyak syokkk oooooo.. berairrr.. kihkihkih..

semalam swim-bike-run kat uniten. errr.. swim & run kat uniten but bike kat bangi.

ramai gak yg datang.. tu yg jadi happening tu. tak silap dekat 20 org gak.

swim : 1.5km    bike : 40km    run : 4km

swim lupa nak amik timing daaa.. syok sangat tengok kim yeszaaa.. kimbeley yap pun ada beb 🙂 bintang pojaan.

bike kat area bangi.. tempat si zebets buat training. panjat bukit equatorial hotel & keliling loop tu 3 kali. average about 28-29km/h.

pastu run kat dalam uniten. 4km aje.. memula nak buat 8km tapi cuaca panas gila so 4km pun jadi lahhh.. tu pun dah nak rentung :p

kim laju siol.. jantan2 semua habis kena tinggal.

gambar ada kat jaja, zebet, faie, sofian, adrian, saiful & abu.

bukan diriku..

muka ganasss.. hati pink :p

new ipod shuffle – bila?

pagi semalam brick training ramai gak yg datang. start lewat sikit +/-8.30am coz hujan.

ngae – otai the utraman power, ironman sofian, ironman adzim, ironman azwar, stupe, azmar, saiful, dicky, ishsal, zailan, aini, faie, jaja, ainul.. aduhhhh.. ramai lagi laa..

initial plan nak buat 30km loop x 3. pastu run 3km loop x 3.

sebab dah start lambat so kita just buat 30km loop x 2. but ada yg terus buat 3 loops.

riding time : 2hr. average : 28km/h

hihihi.. run wa buat 1 loop aje. ponteng.. bosan la tak ada ipod :p

petang gi swim kat bukit jalil. class ke-6.

cailin tahu kita tgh penat. so ari ni we go easy 🙂

start dengan 12 x 50m (warm up & stroke correction)

10 x 50m (kicking with a kickboard)

2 x 100m (easy)

1 x 500m (moderate)

1 x 100 (cool down)

overall : besttt..

next training session.

copy from http://www.swimbikerunmalaysia.com/

We’ll be having a swimbikerun simulation this Sunday 29/04/2007 at the Uniten pool.

Details as follow :

Date : 29/04/2007
Time : 8:30am
Venue : Uniten Pool carpark.

Menu :
Swim – pyramid sets total 1.5k
Bike – 40k ride to Bangi
Run – 8k in Uniten compound.

Transition will be at the carpark. Safety of your bikes is at ur own risk. We usually put them back in the car for the Running.

Bring ur own water. Pool fees is RM2.

All are invited. If you want to do a shorter menu … by all means do it. We’ll prolly arrange a beginner group or something that morning.

Contact person BACIN 013-3585859

swim lagi..

ari ni class ke-5.

start dengan 12 x 50m (stroke correction)

main menu 15 x 100m (at 3:15)

wa punya average 2:23/2:24

best time utk ari ni 2:21

last 2 set kaki wa cramp.. kena tang betis kaki kanan. aduhhh.. stop sekejab pastu continue. cittt.. potong stim betul.

lepas cramp wa just go steady utk melengkapkan menu utk ari ni.

maybe sensitive to cold water kot or maybe still unfit :p

penutup 2 x 100m (cool down)

overall : if tak cramp memang stim siol hihihi.. thanks cailin.

bila bebudak main netball & futsal..

tadika anak wa join tournament netball & futsal peringat daerah ulu langat yg diadakan pagi tadi kat padang pekan bt14 ulu langat. aduhhh.. bila bebudak tadika main netball & futsal huru hara dibuatnya. kesian cikgu2 tu nak jadi referee. hahaha.. whistle dah ditiup banyak kali pun dia org buat tak tahu je.. kena kejar & tangkap bola tu baru dia org stop main.

aina main netball. netball pun sama gak.. pening cikgu2 tu dok cakap pasal undang2 main netball. bebudak ni belasah aje.. sakit perut wa dok gelak tengok dia org ni main netball. tak kisah laaa.. janji korang happy 🙂

penat gak jadi supporter ni. balik rumah wa terus terbongkang. petang tu sib baik si abu call ajak gi swim. if not wa akan terus terbongkang sampai lewat petang :p

swim kat bukit jalil memang aman. tapi mahal daaa.. ahad 5 hinggittt..

ari ni tak ada specific menu. berapa banyak lap pun wa tak kira.. just swim about 1hr. each 100m wa lepak 10 to 20sec for recovery. layannn..

kayuhhhhhh..

memula plan nak gi port dickson or buat broga loop. lepas sorang & sorang & sorang & sorang kensel sebab ada hal – gagal lah plan memula tu. so pagi tadi kayuh dgn dicky & fairuz aje.

wa start dari bt9 cheras > bt14 ulu langat > bt18 ulu langat > genting peres > jeram gading kat kg. chenah area jelebu > genting peres > bt18 ulu langat > bt14 ulu langat > end bt9 cheras.

route ni banyak climb. pergi & balik kena climb. syok ooo..

dapat la 96km. dgn average speed 25km/h. total riding time 3hrs 50min.

emmm.. dah lama la wa tak kayuh mtb. lama gilaaa..

dgn gang sscc pun wa dah lama tak jumpa kecuali azmar 😦

jom swim

ari ni wa sampai awal kat pool. so terus ke cafe & lepak sambil minum 100plus. tetiba wa dengar ada awek tegur “bacinnn.. wat apa kat sini? training ye?” sekali kimbeley yap daaa.. terus tersipu malu :p

kim baru habis training. lepak dgn dia about 15min before class start. borak pasal pulau kapas & kutu air & a’famosa & entah apa2 lagi wa mengarut sebelum masuk pool & dibelasah dgn cailin.

ini class yg ke-4

start dengan 50m x 10

200m x 2

100m x 3 tekannn..

1st lap : tersalah start daaa.. coach tak sempat amik timing hihihi..

2nd lap : 2min 18sec

3rd lap : 2min 15sec

100m x 2 easy for cool down.

overall – yesss.. it’s coming 🙂

wow.. timing ok. it’s better from last week. last week punya timing kat sini. wa caya sama wa hihihi.. bacin poyo.

gonna try anything to just feel better..

malam semalam kat pool..

50m x 12

50m x 10 – kicking using kickboard.. stim siol

200m x 1

100m x 1

sampai opis pagi tadi wa lepak je kat tempat wa. malas nak jejalan hihihi.. kasi kaki relax.

kapas – marang international swimathon

MARANG: One second. That was how close national swimmer Daniel Bego came to winning the Kapas-Marang International Swimathon title yesterday. The 18-year-old from Sarawak could have been the champion had he not blown his chances by swimming across a slightly longer route to the finish line at the Kelulut beach here.

He was pipped by Benjamin Sanson, 26, from France, who won the title with a time of 1:28:27 in the 6.5-kilometre race. Bego, who had just returned from the World Swimming Championship in Melbourne, Australia, was unlucky as he had picked himself up marginally slower in the shallows to race against the towering Frenchman for the home stretch.

“This year’s race was tougher as I had to swim against high waves and strong currents. I was also uncomfortable after being bitten by some sea bugs,” said Bego, who won the competition last year.

Sanson, meanwhile, said he was lucky to have won as Bego was a good swimmer. “I did not let him out of my sight. I am happy to have defeated him,” said Sanson who promised to return next year to defend his title.“I like the sea conditions,” he said, adding that he hoped to win two other events in Malaysia — one in Perak early next month and the other the Kenyir Triathlon Challenge at the end of next month.

Khoo Cai Lin, 18, retained her title in the Women’s Open Category and was also the overall winner in the women’s category.

A total of 168 swimmers took part in the annual event. The participants included those from Singapore, Iraq and France.

huhu.. caya la. wa punya cikgu pojaan & coach paling comel & paling power jadi champion lagiii.. CONGRATSSS.. 

 alamakkk.. tetiba wa rasa tertekan!!! coach champion.. anak murid ceplesss..  erghhh..

dapat LOOK 595 or Cervelo R3 best gak kan?

official results dah keluar. gi la tengok kat website triathlon malaysia. category men 30-39yrs olympic distance wa kat tempat ke-42 daripada 71 org peserta. overall placing not available. ok la tu hihihi..

sabtu – wa kayuh dgn dicky & abu. kayuh & borak2. buat langat loop. introduce abu to bukit hantu @ bukit celaka @ bukit tekali hahaha.. abu terel tak apa :p

61km with average 24km/h. riding time +/- 2hr 30min

abu.. lepas ni kita kayuh gi genting peres, kuala klawang & broga loop pulak ok 🙂 tak payah gi putrajaya – kacau daun je nanti :p

ahad – pagi tadi lari kat tasik permaisuri. lepas a’famosa triathlon wa tak training run pun. almost 1 week tak run. so menu ari ni 4km x 3 easy. timing 1hr 19min.

1st loop-27min 27sec  2nd loop-27min 19sec  3rd loop-24min 25sec

after run gi swim. buat 100m x 5 pastu balikkk.. lapar daaa..

malam tadi wa tgk “jgn pandang belakang” show kul 9.00pm & abis kul 11.00pm. sampai rumah nak dekat tengah malam.. suspen siol.

wa suka part bila si darma on the way balik kampung & masa dia kat kampung. memang SERAMMMMMM..

filem ni tak la perfect & yg penting filem ni tak la membosankan. at least filem ni memang membuatkan wa suspen gilaaaaaa.. cara lakonan biasa aje tapi sound & part kejut mengejut tu memang menjadi la beb. layannnnnn..