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

Advertisements
Comments
  1. z says:

    Dah cuci beskal dah?

  2. stupe says:

    bacin – average 28km/h ..power tuh….nie kira kalay powerman kat putrajya lagi, you will dip sub 3:30!

  3. stupe says:

    eh…ipod shuffle? berapa gig? price?

  4. bacin says:

    z : tak payah.. before bkt merak tri baru cuci

    stupe : aku tgk kat kedai semua sama je $390 1G.. ada lagi murah? or ada org nak kasi aku for free?? hihihi..

  5. stupe says:

    bacin -aku dapat shuffle FOC>.. 😛

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s