in repair

Posted: Sunday, December 2, 2007 in General

training log – 26th November 2007 to 2nd December 2007

Isnin – geli2 @ gym.
kayuh for 30min +/-16km
pastu angkat besi sikit lebih kurang for upper body toning.. arms, shoulders, chest & back
pastu borak aje lebih :p
Selasa – run & swim @ Tasik Permaisuri.
5km easy run @ 31min 12s
500m swim sangkut-sangkut!!
each lap mesti terlangar dgn budak2 yg swim melintang !#$%&*
stop swim & borak tepi pool lagi best.. pool tu dah mcm water park. fuhhh.. nasib baik pool Bukit Jalil dah bukak esok. if korang nak belajar merempit & cilok mencilok dlm air, pool Cheras tempat terbaik.
Rabu – swim @ Bukit Jalil.
200m swim
200m pull
200m kick
200m swim
500m x 2
ari ni masuk pool kul 3pm.. selalunya 6pm. pool tak ramai org. aman sejahtera. plan for 500m x 5 but tetiba kul 4.30pm ada la pulak student 30-40 org entah datang dari mane telah mengconquer the pool. 1 lane 5-6 orang. dia org amik sampai 5 lane!! pastu lelaju pulak tu. so, wa terpaksa surrender. next time kena maintain masuk pool kul 6pm.. potong stim betul.
Khamis – swim @ Bukit Jalil.
hujan lebat.. jalan jam nak mampusss..
confirm tak sempat sampai pool before 7pm
kensel swim & terus balik rumah
sampai rumah dekat kul 8pm
tension
Jumaat – run @ Tasik Titiwangsa.
ari ni wife hal & kena ada kat opis dia before 7am
lepas hantar wife, wa terus gi run kat Tasik Titiwangsa
10km @ 56min 12s
mandi & kasi wangi dulu kat toilet DBKL tu
pastu 8.30am terus gi opis
Sabtu – bike @ Bagan Lalang.
96km. average 29.5km/h. total riding time 3hrs 15min.
MTDC Bangi – Salak Tinggi – Sepang – Bagan Lalang – Sepang – Salak Tinggi – MTDC Bangi
masa pergi average 31km/h
masa balik sengsara beb.. angin kuat gila
kayuh mcm nak pecah dada :p
Ahad – swim @ Bukit Jalil
100m x 2
(500m + 400m + 300m) x 3 tiru sifu hihihi..
perghhh.. 3.8km
timing jgn cakap la – hampehhh..
but total sub 2hrs kira ok la tu :p

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