hush..

Posted: Sunday, November 25, 2007 in General

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 :p
Comments
  1. ms donkey ear says:

    masyaAllah, macam mana ente boleh jatuh daaa. fuhhh nasib baik tak ikut, takut plak dengar climb batang kali – gohtong jaya. anyway get well soon k

  2. EL says:

    cantik sudah register Chin Woo ke?? baguslah panggil la geng geng semua masuk sekali…. baru syok mah

  3. Azman says:

    Confirm Ironman sub 10 hours. Go go Bacin!!

  4. zebets says:

    bacin … sebab lu dapat yellow jersey … kitaorang extend contract CSC nko

  5. jeff says:

    2 roti canai tu kena bakar balik la bro hehehh

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