what it takes

Posted: Sunday, December 16, 2007 in General

training log – 10th December 2007 to 16th December 2007

Isnin – lepak.
Selasa – swim @ Bukit Jalil.
200m swim
200m kick
200m pull
200m swim
500m x 4
split.. 
1st – 13:57
2nd – 13:45
3rd – 13:33
4th – 13:27
100m cool down
Rabu – run @ Tasik Titiwangsa & secret @ Gym.
morning before gi opis.. 
10km run @ 54min 05s
pastu petang gi gym
kayuh for 30min : 17km warm up
pastu buat secret training lagi :p 
Khamis – swim @ Bukit Jalil.
200m warm up
1000m x 3
split..
1st – 27:23
2nd – 28:16
3rd – 28:29
100m cool down
Jumaat – run @ Tasik Titiwangsa.
pagi before gi opis 
3km @ +/-18min
Sabtu – bike @ Morib.
149km. average 30km/h. total riding time 4hrs 55min.
Putrjaya – Dengkil – Banting – Morib – Tanjung Sepat – Bagan Lalang – Sepang – Salak Tinggi – Bangi – Putrajaya
marvelous ride la.. wa suka la route ni
kali ni refill 2 kali aje.. Petronas Banting & Shell Sepang
stop pun sekejab aje. regroup-refill-jalannn.. itu yg kita mahu
next time kita try to reduce lagi masa utk pit stop
sib baik wa tak dapat ikut pace si Isma, Hadi, Zebet & Adzim :p
if not pengsannn kat tepi jalan.. laju la dia org tu
dapat maintain 30km/h for 180km kan best hihihi..
tapi lepas swim 3.8km dah penat siol
Ahad – run @ Sri Hartamas
slow long distance +/-20km
Lake Garden > Petronas Hartamas : 1hr 08min
refill kat Petronas : +/-6min
Petronas Hartamas > Lake Garden : 1hr 07min

note : all system working OK🙂

Comments
  1. unholy alliance says:

    Thanks for the fun ride. We really enjoy it.

  2. azizi says:

    askum waw best blog awak saya baca boleh join sekali tak

  3. bacin says:

    unholy alliance : hihihi.. nanti jom la ikut lagi

    azizi : w’salam… no problem. jom!

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