training log – 19th November 2007 to 25th November 2007
Isnin – lepak. Selasa – swim @ Bukit Jalil. 100m x 5 (warm up) 50m x 14 (sprint! average 1:09. pls jgn gelak.. yes SLOW) 500m x 1 (swim with suka hati pace) 100m x 1 (cool down) Rabu – run @ Tasik Permaisuri. run 1hr : +/-9km Khamis – swim @ Bukit Jalil. 100m x 5 (warm up) 500m x 5 split.. 1st – 13min 32s 2nd – 14min 13s 3rd – 13min 33s 4th – 14min 21s 5th – 15min 04s 100m x 1 (cool down) Jumaat – lepak. Sabtu – bike @ Fraser Loop. 190km. average 23km/h. total riding time 8hrs 05min. HOA – Genting Sempah – Bentong – Teranum – Fraser Gap – KKB – Batang Kali – Gohtong Jaya – Genting Sempah – HOA perghhh.. ada 3 climb.. 1 ok, 2 lagi mcm #$%^&* HOA – Genting Sempah +/-15km (ok) Teranum – Fraser Gap +/-21km (long gradual climb) Batang Kali – Gohtong Jaya +/-15km (long hard climb) wa tergolek kat traffic light nak masuk Batang Kali from KKB. salah wa jugak, ikut dekat sangat belakang bontot Shazly. tayar depan wa tercium dgn tayar belakang dia bila dia nak masuk ke kiri. wa sempat tekan break tapi tak grip.. jalan tu berpasir. berdebukkk.. macam nangka busuk daaa.. peha belah kiri calar balar, ada la sebesar tapak tangan. pastu kepala lutut kiri berdarah sikit. bike ok. loop kali ni yg paling susah bila panjat ke Gohtong Jaya/Genting Highland Cable Car. rasa macam nak mampusss.. wa sampai ke puncak about 4.25pm. yellow & polka dot jersey beb hahaha.. pastu after 2-3min kemudian domestique Dicky sampai. after about 15min, lori kelapa sawit sampai.. bawak Adzim & Faizal. after 40min, pajero pulak sampai.. bawak Shazly. Adzim & Shazly kena muscle cramp masa initial climb. Ahad – pengsannn.. plan for recovery ride konon. balik pasar terus makan roti canai 2 keping pastu basuh basikal. habis basuh basikal terus pengsannn.. petang berangan pulak nak swim :pArchive for November, 2007
Hafiz dah 10thn this year.. lama gak wa pujuk dia utk dikhatankan. tak silapnya since last year. wa tak push dia, just pujuk slow2.. and bila dia kata ok, baru wa buat appointment kat klinik.
if tanpa kerelaan dia, wa takut dia cabut lari pulak bila nampak doctor dgn pisau or gunting hihihi..
skg kan cuti sekolah.. Sabtu & Ahad – full house!! Isnin pun boleh la.. janji potonggg..
lambang peralihan dari zaman kanak-kanak kepada remaja.
alamakkk.. anak wa dah remaja!! wa dah tua ek??
tengah tunggu turn. penantian satu penyeksaan huhu..
hihihi.. doctornya lelaki, yg lain aweks.. iss malunya :p
ok dah siap!! fuhhh.. lega.
for the time being tak apa, astro & ps2 dia yg control. but wa kena make sure it’s just temporarily hahaha.. lepas ni jangan harap laaa.. i will be back in command hahaha.. (kena gelak mcm jin dlm citer ahmad albab)
training log – 12th November 2007 to 18th November 2007
Isnin – swim @ Bukit Jalil. 100m x 5 (warm up) pyramid 500m + 400m + 300m + 200m + 100m (with hand paddle & pull buoy) 500m x 1 (swim with moderate pace) 100m x 2 (kicking with fins & kickboard) 100m x 1 (cool down) Selasa – swim @ Bukit Jalil. tak jadi swim.. stuck kat traffic jam 7.00pm still ada kat Jln Tun Razak sampai rumah 8.00pm ++ penat siol Rabu – run @ gym. run 50min : +/-8km target for 10km.. terpaksa let go the treadmill kat org lain abis tuuu.. dok tanya “lama lagi ke bang?” gangguan mental betul la Khamis – swim @ Bukit Jalil. 100m x 5 (warm up) 2km (58min 59s) pace : aduhhhh hai.. ini aje yg termampu :p 1km split – 28min 53s & 30min 06s 100m x 2 (cool down) Jumaat – run @ Tasik Titiwangsa. tak jadi run.. kena balik cepat.. sedara nak datang rumah pastu hampehhh.. dia sampai rumah kul 10.30pm baik wa run dulu.. biasa 8.30pm wa dah ada kat rumah Sabtu – bike @ Broga Classic. 167km. average 26km/h. total riding time 6hrs 27min. Home – Batu 14 – Batu 18 – Tekala Junction – Tekala Falls – Semenyih – Broga – Lenggeng – Bukit Tangga/Jeram Toi – Kuala Klawang – Genting Peres – Tekala Junction – Batu 18 – Batu 14 – Home Ahad – bike @ Ulu Langat. recovery & geli2 ride.. 72km. average 24km/h. total riding time 3hrs. Home – Batu 14 – Batu 18 – Genting Peres – U turn – Batu 18 – Batu 14 – Home
Bukit Jalil swimming pool will be closed..
5th November 2007 to 11th November 2007
emmm.. this week banyak “gangguan” so, training pun kurang.
wa tak boleh melawan arus, teruk nanti akibatnya. apa yg boleh wa buat cuma follow aje the flow.. layankan aje.
Saturday & Sunday, boleh kata semua gang masuk Powerman. this time wa tak dapat pegi. banyak sangat “gangguan” & “sekatan”.. mix all together jadi lah family matters. kena banyak bersabar :p
it’s just a hobby.. wa kena tahu apa wa punya priority. family 1st.. if not pening beb.
Isnin – run @ gym. 45min +/-7km Selasa – swim @ Bukit Jalil. 100m x 5 (warm up) 1km x 1 (with hand paddle & pull buoy) 1km x 1 (with pull buoy) 100m x 2 (kicking using kickboard) 100m x 1 (cool down) Rabu – lepak. Khamis – bike @ Fraser’s Loop. HOA > Genting Sempah > Bentong > Teranum > Gap Fraser’s Hill > KKB > Ulu Yam > Batu Dam > Batu Cave > HOA with Adzim, Dicky, Yusran, Adrian, Sofian, Jaja & May Senn. distance 192km. average 25km/h. total riding time 7hrs 38min ada 3 climbs yg amat stim.. 1 badan berair beb hahaha.. -HOA ke Genting Sempah +/-15km -Teranum ke Gap Fraser’s Hill +/-21km -Ulu Yam ke Batu Dam +/-4km yg lain semua rolling Jumaat – makan2 @ opis & KLCC. pagi kat opis, sebab Boss wa & Sharifah Aloya nak ke Mekah lepas solat Jumaat, kat San Francisco Steakhouse pulak Azimah open table utk dept. wa plus my Boss, dept. wa ada 5 org aje ari ni kerja dok makan aje :p Sabtu – swim @ Cheras. tak jadi swim #$%&*! kul 10am wa keluar rumah.. lepas bayar tol terus jalan jam gila. traffic so bad. took me 1hr to reach Cheras pool. biasa less than 15min. polis buat roadblock kat depan Plaza Phoenix. ni semua pasal kes perhimpunan haram tu la. wa ingat perhimpunan tu tak jadi sebab polis banyak buat roadblock. bila tengok berita, benda tu jadi jugak. terel gak korang ek :p but tak ada cara lain ke? tak best la mcm ni. selalunya bila dah kumpul ramai2 tu, mesti ada benda yg tak syok berlaku. sampai kat pool, tak boleh swim pulakkk.. ada pertandingan kat situ. nak gi Bukit Jalil dah lewat. ok lah tukar plan.. swim petang lepas gi kenduri kawin. emmm.. skg dah kul 5pm.. sempat tengok bike ni, prepare utk esok punya ride. lagi pun pool bukak kul 6pm. masa tengah dok membelek bike, entah mcm mane wa boleh terantuk kat pintu pagar rumah aduhhh.. benjol beb. kuat jugak wa tanduk pagar besi tu.. terus pening. keluar gak la air mata dok tahan sakit. nasib baik tak pengsan. pastu wife tolong tuam dgn tuala panas adihhh.. sakit ooo.. sedap dituam, wa terus tertidur hihihi.. and terus tak jadi swim. Ahad – bike @ Ulu Langat. home > Bt14 > Bt18 > panjat Peres > U-turn > Bt18 > Bt14 > home distance 69.5km. average 27km/h. total riding time 2hrs 34mintraining log – 29th October to 4th November 2007. this week agak relax sikit.
Isnin – lepak. Selasa – swim @ Bukit Jalil. 100m x 5 (warm up) 1km x 1 (with hand paddle & pull buoy) pastu tetiba pool blackout.. gelap gelita ngeri beb hihihi.. apa lagi balik laaa.. Rabu – bike & run @ gym. bike 1hr : 33km run 7min : 1km (kena stop coz sakit perut daaa.. lepak toilet) Khamis – swim @ Bukit Jalil. 100m x 3 (warm up) 2.5km x 1 (1hr 17min 30s) tambah 500m from last week this week masa swim wa rasa best.. rasa mcm laju bila dah habis swim & tgk timing.. hampehhh.. perasan aje laju sebenarnya poyo hihihi.. 1km split – 29min 05s & 31min 42s last 500m – 16min 42s last week punya split lagi ok 100m x 2 (cool down) Jumaat – open house @ opis. melantak Sabtu – bike @ Broga Loop. 154km. average 25km/h. total riding time 6hrs 08min selalunya lepas Tekala wa akan lalu Bt18 > Bt14 > rumah this time lepas sampai Tekala, kena panjat Bkt Tekali perghhh.. boleh putus urat kentot :p ni semua idea si May Senn.. buat semua org suffer hahaha.. wa nampak superstar stop 2 kali mintak nyawa kihkihkih.. wa dengar org jerit “bila nak sampai niiii..” hahaha.. Ahad – Terry Fox Run @ Tasik Perdana. charity run hihihi.. 5km aje last year wa byk jejalan sambil tgk orang habis run – makan, makan & makan this year – tengok la mcm mane esok harap2 menu best hihihi..
citer macam real 