i’m backkkkkk…

IRONMAN BACIN fuhyoooooo.. you are an IRONMAN dude.

errr.. ironman tu apa ek???

emmm.. tak apa lah.. nko tengok lah tv tu. if tv tu tunjuk pasai ironman event aku kasi tahu & aku explain la kat nko. tu pun kalau nko nak tahu. but now biarlah aku syok sesorang.

flyingggggg… 🙂

photos/report kena tunggu la ok.. banyak gila nak download & upload. amik gambar dari merata-rata sumber hihihi.. terima kasih semua.

next year mesti lagi ramai yg jadi ironman. IM 2009 mesti ramai yg register. If this Bacin slow can do it, anyone can do it la.

come on brotherrrr & sisterrr ada brani register la. swim-bike-run.. simple aje kan? no big deal right? some more you can choose your finish time.. 17hrs non stop action. pilih la nak habis 9hrs ke.. 10hrs ke.. 15hrs ke.. ngam2 17hrs pun boleh. kalau tak nak medal or you dah banyak sangat medal you boleh pilih cross the finish line after 17hrs.. tak ada orang mau marah. it’s all up to you and one more thing dapat botal air free lagi tu.. ada logo ironman. kalau air dah habis botol tu boleh campak mcm LTdF. pastu nanti amik yg baru. err.. wa bawak balik 10 bijik botol :p

ok? register?? www.ironmanmalaysia.com.my

lepas register & paid the registration fee wa kasi tau lu mcm mane nak pilih your finish time hihihi.. (gelak mcm org jahat sambil gentel misai mcm dlm citer tamil)

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off to Langkawi.. wish me luck!

ni bukan lagi weekly ride or training announcement..

ni bukan cobaan.. ini betul-betul..

menu : 3.8km swim – 180km bike – 42km run

time : 7.30am

venue : Kuah, Langkawi

cut-off time : 17hrs

steady bacin.. bohong la if kata tak nervous.. but lu relax je bacin. lu dah training so just do it !!!

ready or not??? arghhh.. janji rock

taper mood..

pagi tadi buat swim-bike-run kat kem Sungai Besi.. Universiti Pertahanan Nasional Malaysia. thanks to Mejar Kalam – org kuat UPNM.

menu : swim 1.5km – bike 45km – run 8km

kira last training la ni before bertolak ke Langkawi. wa gi ari Rabu pagi 20th Feb.

kat Langkawi nanti 3.8km swim – 180km bike – 42km run 

training cukup ke.. tak cukup ke.. terlebih ke.. kat sana nanti baru tau hihihi..

target?? buat masa ni dlm kepala otak wa ni nak habis before cut off time aje. tapi kalau ikut kira2, wa rasa2 & wa agak2 emmm.. err tak payah cakap la ek.. malu hihihi.. janji habisss pun dah ok. but make sure sub 17hrs!!! :p

huhu.. 6 ari lagi dude!!!

happy chinese new year to all my chinese friends

next week after CNY wa start taper. pastu wa nak concentrate kat swimming.

before taper wa plan nak ikut menu si Adzim mcm kat bawah tu tapi menu dia ni kena repair sikit.. gila ke nak panjat Gohtong time mcm ni hihihi.. siapa berminat – jom.

Thursday: HOA – Genting Sempah – Bentong – Tranum – Frasers Gap – KKB – Ulu Yam – Gohtong – Genting Sempah – HOA (very hard hilly 190 km)

Friday: Home – Putrajaya – Home (easy flat 76 km)

Saturday: Batu 14 – Kuala Klawang – Batu 14 (medium-hard hilly 120 km)

Sunday: MTDC Bangi – Banting – MTDC Bangi (medium-hard flat 160 km)

Key to success: Don’t hammer each ride. Fuel properly during ride and post-ride. This is not a weight loss exercise but volume and aerobic capacity buiilding exercise. Put feet up after every ride and get sufficient rest.

19 days left..