Archive for Friday, April 27, 2007

new ipod shuffle – bila?

Posted: Friday, April 27, 2007 in General

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

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