well the title of the blog is still exercise.... so gotta keep talking about exercising....
nothing interesting has been happening.... still trying to wake up in the morning for my swims... sometimes ponteng when dont have the mood..... manage to do more running this week ... about 30km not counting this sunday's SBR.... the highlights was yesterday hill run at Kiara... manage to meet up this super fast veteran runner, Daniel.... managed to do 2 laps on the hill..... only manage to follow his pace for the first lap but i was like dying already.... didnt change my watch battery yet so didnt actually timed the run... but the second lap was a disaster already..... from the first small climb i was out of breadth.... so what to do gotta slow down lah.....
like all malaysians.... waited for almost the last few days to submit tax returns..... luckily e-filling was damn efficient..... took me about only 30 minutes to complete everything..... thumbs up to IRB..... good job....
managed to buy a new washing machine as the old one already spoilt for a week..... and also a dryer mounted on the washing machine.... brand Electrolux.... price dont need to ask... super expensive.... luckily sponsored by mother in law..... very happy cause was actually trying to save some money to get myself a bike.....
adzim was willing to sell his Newest for RM1500.... very tempting.... told him that i already booked ...... so hopefully this few months will be able to save that money and pay him in full..... then i will have the full gear for triathlon....
cant wait for tommorows SBR though.... gonna be tough and hot.... if it rains in the morning it will be heavenly .... i dont like the heat that much..... feels like an oven in ur body..... till then... cherio...
Saturday, April 28, 2007
Thursday, April 19, 2007
Malasnya.........
aduh malasnya.......... nak training.... i guess after the high of A Famosa everything is a bit dull already..... anyway gotta get ready for Bkt merah tri ....
lost the last weekend due to flu.... was too tired to even think of training........ so started again this week....
Monday - Morning swim 1.5k as usual, afternoon rest
Tuesday - Trainer for 30mins - 16.65km PB heheheh...... afternoon wanted to run but rain again
Wed - Ran in the evening at Kuen Cheng area......... my legs were so tired manage to do about 10k in 52 mins.... bad
Thursday - Trainer for 30mins - 16.2km.... tired already....... evening swim - pyramid sets 1.5k plus 200 warm up and warm down.... wanted to do 2 sets but cramping already.....
Friday - hopefully another round of trainer and run at TTDI.... gosh 2 weeks i didnt run there already..... miss the guys there though....
still gotta push harder so that can improve on my timing....... haiiii.... thats the life of a triathlete.... still wanabe though.....
till then... happy training guys.....
lost the last weekend due to flu.... was too tired to even think of training........ so started again this week....
Monday - Morning swim 1.5k as usual, afternoon rest
Tuesday - Trainer for 30mins - 16.65km PB heheheh...... afternoon wanted to run but rain again
Wed - Ran in the evening at Kuen Cheng area......... my legs were so tired manage to do about 10k in 52 mins.... bad
Thursday - Trainer for 30mins - 16.2km.... tired already....... evening swim - pyramid sets 1.5k plus 200 warm up and warm down.... wanted to do 2 sets but cramping already.....
Friday - hopefully another round of trainer and run at TTDI.... gosh 2 weeks i didnt run there already..... miss the guys there though....
still gotta push harder so that can improve on my timing....... haiiii.... thats the life of a triathlete.... still wanabe though.....
till then... happy training guys.....
Tuesday, April 17, 2007
Monday, April 16, 2007
Delayed A Famosa Pictures (Part 1)
Azmar, me and King of Main, Bacin
cool pose before the race
with Faie
Azwar's kid
coming out from swimThursday, April 12, 2007
Official Results A Famosa OD
A Famosa Official Results
No. 13 (not bad considering my first time but should drop further if more Singaporeans turn up)
221
Eugene Loong Shih Gin
Malaysian
00:31:59
01:14:29
00:51:23
02:37:51
all the timing is quite correct except the run time... i think they never incorporate the Transition time thats why all lump into the run.... so run timing jadik teruk lah... overall quite satisfied with the timing......
Post Mortem:
Things to do after this
1) Learn to change spare after what happened to Karen.... hehehe didnt i tell u all i still dont know how to change... Adzim has shown me how once so have gotta practise first....
2) Try to improve at least 1-2 minutes for all discipline... can be done cause my fitness level not up to mark yet... this is shown when started cramping during the run leg....
3) keep up the training ...... slacken a bit these few days cause lazy and still feeling tired.... managed to run 13km in 1:01 yesterday though... hehehe
4) transition a bit long cause i see a lot of ppl who came up the water after me was already on the bike...... must think whether to apply sun block during Bkt Merah race... heheheh...
a lot of runs coming up, Orange Run this week , Power Run next week... haiya.... so tempting but will give it a pass.... just train fully for tri and get ready to do better in Bkt Merah.... dont wanna over exert myself.... still feeling the fatigue from the A Famosa race......
No. 13 (not bad considering my first time but should drop further if more Singaporeans turn up)
221
Eugene Loong Shih Gin
Malaysian
00:31:59
01:14:29
00:51:23
02:37:51
all the timing is quite correct except the run time... i think they never incorporate the Transition time thats why all lump into the run.... so run timing jadik teruk lah... overall quite satisfied with the timing......
Post Mortem:
Things to do after this
1) Learn to change spare after what happened to Karen.... hehehe didnt i tell u all i still dont know how to change... Adzim has shown me how once so have gotta practise first....
2) Try to improve at least 1-2 minutes for all discipline... can be done cause my fitness level not up to mark yet... this is shown when started cramping during the run leg....
3) keep up the training ...... slacken a bit these few days cause lazy and still feeling tired.... managed to run 13km in 1:01 yesterday though... hehehe
4) transition a bit long cause i see a lot of ppl who came up the water after me was already on the bike...... must think whether to apply sun block during Bkt Merah race... heheheh...
a lot of runs coming up, Orange Run this week , Power Run next week... haiya.... so tempting but will give it a pass.... just train fully for tri and get ready to do better in Bkt Merah.... dont wanna over exert myself.... still feeling the fatigue from the A Famosa race......
Monday, April 9, 2007
A Famosa Race Report
Jeng jeng jeng....... A Famosa Triathlon...8th April 2007
my first triathlon.......... reach A Famosa with SM in tow at about 415 pm........ was very excited to watch the sprint event that didnt bother to check where the registration is.....
manage to see a few familiar faces; Major K, Nurina, Karen, Shahrom, Adrian even Kimberly at the starting point... after most ppl have come out of the swim, left to the club house to register.... WTF... no T Shirt..... even though lousy but i love getting race T shirt..... more than medals.... T shirt can wear to sleep wut...... medals buat hape......
manage to buy myself a D Soto tri bottom.... black color so that can match my tri top... hehehe must look good mah..... met up with mary and Jaja and with Nurina's pass we went to the bungalow...... very nice...... lepak a bit and went for carbo loading dinner at about 8pm... reached there and lo behold the food was gone....... OMG triathletes really can eat huh... finally manage to wallop some spaghetti and lousy mee hoon....... aiya somemore have to pay RM20 for SM... better makan luar je......
Race Day :
2:38
U heard it right..... unofficial time though.......
My timing should be:
Swim : 32 mins
T1 : 3 mins
Bike : 1 hr 14mins
T2 : 2 mins
Run : 47 mins
Not bad for a first timer eh....... targeted to do 2:50 so i was generally happy but swim a bit longer at 1700m, bike shorter at about 38km and run also shorter at 9km...
swim started around 8am.... it was total chaos at the start... everyone was paddling at each other... i was also paddling furiously (grabbing actually or groping hehehe) ... i was also bad at navigating.... starting to swerve from left to right... didnt help that we were suppose to do 2 loops around 2 small islands... pening siot..... somemore with the sun coming up and shining on the face...... not an easy swim.... almost finishing met Edwin and asks him whether is this the finish.... he was just goofing around ... so quickly i went up..... the announcer annouce my name and suddenly my ooomp returned..... started to jog up the ramp.... but 32 mins...... that was slow...
reach the transition area, started to change to my bike shoes and put up some sun block on my face ...... no time for body though...... quickly mounted up the bike and started off..... Mon was fast during the T1 as he didnt even have to change shoes... his shoes was clip on the bike already..... thought of following him but he was still busy adjusting his shoes so i left......... about 1km though Carmen overtook me..... was happy as i thought i could draft her... then my cycling legs returned... she was too slow for me........ overtake lah apa lagi....... manage to overtake many cyclist...... feeling proud of myself already....... my training on the trainer is paying dividends... finishing i saw Jeremy....... what IM Jeremy slowing down?? must be an off day for him lah....... reached T2 in 1:50..... there was a girl in the area asking me to speed up and congratulating me on my timing.... so nice....... couldnt see her after that......
quickly change to my running shoes...... i was still in a blur .... dont know which way to run...... the sun was coming up and blaring on us...... but compare to Uniten... this is still peanuts....... drink at every water station like crazy....... half way met up with Azahar...... told me got chest pain....... but blardy hell my legs were cramping...... guess i forgot to train running as was too busy to put up mileage on biking...... nothing spectacular but before finishing manage to muster my energy to turbo and overtake one veteran fellow........ finish 3 powergels ....... stamina wise i was still ok but my legs were feeling weak..... gotta run more next time.......
another new triathlete is born on 8th April 2007
photos to be posted later.......
my first triathlon.......... reach A Famosa with SM in tow at about 415 pm........ was very excited to watch the sprint event that didnt bother to check where the registration is.....
manage to see a few familiar faces; Major K, Nurina, Karen, Shahrom, Adrian even Kimberly at the starting point... after most ppl have come out of the swim, left to the club house to register.... WTF... no T Shirt..... even though lousy but i love getting race T shirt..... more than medals.... T shirt can wear to sleep wut...... medals buat hape......
manage to buy myself a D Soto tri bottom.... black color so that can match my tri top... hehehe must look good mah..... met up with mary and Jaja and with Nurina's pass we went to the bungalow...... very nice...... lepak a bit and went for carbo loading dinner at about 8pm... reached there and lo behold the food was gone....... OMG triathletes really can eat huh... finally manage to wallop some spaghetti and lousy mee hoon....... aiya somemore have to pay RM20 for SM... better makan luar je......
Race Day :
2:38
U heard it right..... unofficial time though.......
My timing should be:
Swim : 32 mins
T1 : 3 mins
Bike : 1 hr 14mins
T2 : 2 mins
Run : 47 mins
Not bad for a first timer eh....... targeted to do 2:50 so i was generally happy but swim a bit longer at 1700m, bike shorter at about 38km and run also shorter at 9km...
swim started around 8am.... it was total chaos at the start... everyone was paddling at each other... i was also paddling furiously (grabbing actually or groping hehehe) ... i was also bad at navigating.... starting to swerve from left to right... didnt help that we were suppose to do 2 loops around 2 small islands... pening siot..... somemore with the sun coming up and shining on the face...... not an easy swim.... almost finishing met Edwin and asks him whether is this the finish.... he was just goofing around ... so quickly i went up..... the announcer annouce my name and suddenly my ooomp returned..... started to jog up the ramp.... but 32 mins...... that was slow...
reach the transition area, started to change to my bike shoes and put up some sun block on my face ...... no time for body though...... quickly mounted up the bike and started off..... Mon was fast during the T1 as he didnt even have to change shoes... his shoes was clip on the bike already..... thought of following him but he was still busy adjusting his shoes so i left......... about 1km though Carmen overtook me..... was happy as i thought i could draft her... then my cycling legs returned... she was too slow for me........ overtake lah apa lagi....... manage to overtake many cyclist...... feeling proud of myself already....... my training on the trainer is paying dividends... finishing i saw Jeremy....... what IM Jeremy slowing down?? must be an off day for him lah....... reached T2 in 1:50..... there was a girl in the area asking me to speed up and congratulating me on my timing.... so nice....... couldnt see her after that......
quickly change to my running shoes...... i was still in a blur .... dont know which way to run...... the sun was coming up and blaring on us...... but compare to Uniten... this is still peanuts....... drink at every water station like crazy....... half way met up with Azahar...... told me got chest pain....... but blardy hell my legs were cramping...... guess i forgot to train running as was too busy to put up mileage on biking...... nothing spectacular but before finishing manage to muster my energy to turbo and overtake one veteran fellow........ finish 3 powergels ....... stamina wise i was still ok but my legs were feeling weak..... gotta run more next time.......
another new triathlete is born on 8th April 2007
photos to be posted later.......
Wednesday, April 4, 2007
A Famosa Tri
this sunday is the race........
feeling a bit nervous as its my first race in triathlon..... 1.5km swim, 40km bike and 10km run.... initial target was to do sub 3hrs.......... swim in 30mins, bike in 1:30 and run in 55mins..... transition 5 mins.........
after some training on the bike....... hehehehe ........ trainer actually ....... starting to think that i can actually clock better times........ wanted to do straight 40km on trainer but couldnt find the time do it........... manage to only clock 25km in 45mins....... should be good huh....... if i do an average of another 30km/h for next 15km i should be able to reach in 1:15....... but no point to go that fast as my legs would be too tired to run later on....... but to finish in 1:20 should be reasonable........ so target revised to 2:50.........
neways no expectations as its still my first race........ so will just go out and enjoy the race and hopefully meet my target of 2:50.......
training has been irregular as had to juggle work and family commitments..... last weekend didnt train at all as went back to Penang to in laws place for prayers and to confirm some dinner details........ wanted to come home earlier to at least do some cycling but the damn PLUS highway is jam packed due to heavy traffic and road widening works....... reach home also about 10pm....... where got energy to cycle anymore??
Monday - was back with vengeance ....... cycle on trainer for 25km..... afternoon went to gym to lift some weights...... must not forget gym so long..... after my muscles lembik how??
Tuesday - wrong move going to the gym....... felt so lethargic........ manage to swim 1.5km in 29 mins though...... very bad cause its only a 25m pool and i normally do 27 to 28 mins only..... afternoon lagi teruk cause heavy downpour destroyed my running plans at TTDI.....
Wednesday - morning rest cause got lots of work in the office........ luckily evening manage to run about 9.5km in 49 mins....... but legs were heavy and i believe it was the effect of doing squats on monday.....
Today - cycle again for about 30 mins only..... got about 16.3km....... dont wanna risk doing too much........ tapering already mah...... evening plan to some swim ...... nothing ambitious though..
Friday plan - easy cycle in the morning and run in the evening
Sat plan - easy ride on the real bike to just get the feel of the bike again..... afternoon yeehahhhh leaving for A Famosa.......
Sun - Race day....... good luck to me huh.....
feeling a bit nervous as its my first race in triathlon..... 1.5km swim, 40km bike and 10km run.... initial target was to do sub 3hrs.......... swim in 30mins, bike in 1:30 and run in 55mins..... transition 5 mins.........
after some training on the bike....... hehehehe ........ trainer actually ....... starting to think that i can actually clock better times........ wanted to do straight 40km on trainer but couldnt find the time do it........... manage to only clock 25km in 45mins....... should be good huh....... if i do an average of another 30km/h for next 15km i should be able to reach in 1:15....... but no point to go that fast as my legs would be too tired to run later on....... but to finish in 1:20 should be reasonable........ so target revised to 2:50.........
neways no expectations as its still my first race........ so will just go out and enjoy the race and hopefully meet my target of 2:50.......
training has been irregular as had to juggle work and family commitments..... last weekend didnt train at all as went back to Penang to in laws place for prayers and to confirm some dinner details........ wanted to come home earlier to at least do some cycling but the damn PLUS highway is jam packed due to heavy traffic and road widening works....... reach home also about 10pm....... where got energy to cycle anymore??
Monday - was back with vengeance ....... cycle on trainer for 25km..... afternoon went to gym to lift some weights...... must not forget gym so long..... after my muscles lembik how??
Tuesday - wrong move going to the gym....... felt so lethargic........ manage to swim 1.5km in 29 mins though...... very bad cause its only a 25m pool and i normally do 27 to 28 mins only..... afternoon lagi teruk cause heavy downpour destroyed my running plans at TTDI.....
Wednesday - morning rest cause got lots of work in the office........ luckily evening manage to run about 9.5km in 49 mins....... but legs were heavy and i believe it was the effect of doing squats on monday.....
Today - cycle again for about 30 mins only..... got about 16.3km....... dont wanna risk doing too much........ tapering already mah...... evening plan to some swim ...... nothing ambitious though..
Friday plan - easy cycle in the morning and run in the evening
Sat plan - easy ride on the real bike to just get the feel of the bike again..... afternoon yeehahhhh leaving for A Famosa.......
Sun - Race day....... good luck to me huh.....
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