it’s coming

training.. 22nd October to 28th October 2007.

Isnin – lepak.

Selasa – swim @ Bukit Jalil.

100m x 5 (warm up)

500m x 2 (with hand paddle & pull buoy)

500m x 2 (with pull buoy)

100m x 2 (kicking using kickboard)

100m x 2 (cool down)

Rabu – bike & run @ gym.

bike 1hr : 31km

run 25min : 4km

Khamis – swim @ Bukit Jalil.

100m x 2 (warm up)

2km x 1 (56min 50s)

pace sesedap rasa :p

1km split – 27min 47s & 29min 02s

100m x 2 (cool down)

Jumaat – run @ Tasik Titiwangsa.

10km : 52min

Sabtu – bike @ Kuala Klawang.

135km. average 26km/h. total riding time 5hrs 15min.

Ahad – trail running @ Gunung Nuang.

hihihi.. few km aje run. lepas tu jejalan makan angin :p

from parking to Kem Lolo : 55min

lepak & makan treple threat yg paling sedap didunia ini : 5min

Kem Lolo to Kem Pacat : 50min

Kem Pacat terus ke parking : 1hr 35min

aduhhh.. kena tinggal jauh beb

activity 5 Syawal sampai 9 Syawal

training for IM 2008 dah start balik.

lepas raya fitness hancurrr.. swim-bike-run semua koyakkk..

Rabu – bike @ Ulu Langat.

72km. average 27km/h. total riding time 2hrs 30min

Khamis – swim @ Bukit Jalil.

100m x 5

500m x 2 1 (semput.. mcm nak mati lemas)

Jumaat – run @ Tasik Permaisuri.

4km x 2 : 45min

Sabtu – swim @ Bukit Jalil.

100m x 5

500m x 1 (with hand paddle & pull buoy)

500m x 1 (with pull buoy)

500m x 1

200m x 1 (kicking using kickboard)

Ahad – bike @ Kuala Klawang.

136km. average 25km/h. total riding time 5hrs 25min

slow gila!!!

training dah start ek???

aduhhh.. mood raya tak habis lagi daaa..

mcm mane nak start ni hihihi..

1 Syawal 1428 Hijriah

fly me to the moon

gambar from Utusan Malaysia & Berita Harian.

wow…!!! kagum siol. kalau dapat buat roket sendiri lagi terel kan?

roket Soyuz 15-S ke ISS dari Baikonur Cosmodrome, Kazakhstan akan terbang ke bulan pada jam 9.21 malam esok waktu Malaysia. tengok live nanti kat Astro & RTM.

dia org akan ke bulan ke?? or pusing2 kat orbit aje?? emm… tak kisah lah, janji Malaysia dah ada angkasawan. kira 1st step la ni.. lepas ni project lain la pulak.

to Dr Sheikh Muszaphar Shukor Sheikh Mustapha and Kapten Dr Faiz Khaleed – good luck and korang memang terel la.

22nd day posa

wa dapat cd SEARCH. living legend tuuu.. mcm Deep Purple, Eagles & Santana :p

the best part – siap ada autograph tuuu.. hihihi.. best.. best.. best..

kat caver depan tu ada autograph Amy, Yazit & Nasir. Hillary sign kat dalam. perghhh.. dah otai pun still mantab beb.. caya lah!!!

wa jumpa 1 aje music video dari album ni.. mane lagi – dalam youtube la hihi..

lagu ni lagu slow.. layan gak la & lagu rancak dlm album ni semua wa suka.

upin & ipin

wa & family masa buka posa dok layan upin & ipin kat tv9. kejab aje.. tak sampai 15min pun tapi best & kelakar la budak2 ni hihi..

ni dia episode pertama sampai episode ke 4. if wa tak silap, total ada 6 episode.