I thought doing the Ironman distance over a week would be a piece of cake. Now 3 weeks since I tried to do it..im almost there. last week my bike was short by 40km. Could have easily done that extra bit on sunday evening but - didn't.
my plan was:
run 15, 15, 17 ( mon , wed, friday) =42k
bike 30,30, 120 ( tue , thurs, sun) =180k
swim 2,2 (tues thu) =4k
Does not actually seem THAT hard right? - so why haven't I done it yet ? - to think this was actually a benchmarking exercise to base my training intensity.
Anyway...this i my last week to do it before the holidays when i will be bike-less. So hopefully i can get a real long ride in on Friday. Probably will fall short on the running though..since i probably save myself for the Malakoff run on Sunday.
With 70+ days to the Ironman ..i think im doing ok(at least im out there 6 days a week). But need to keep pushing. Targets are easier set than acheived.
Perth Hyaat 13k
True to the cliche's, running is better in australia. - this is probably one of the reasons. Swan River in Perth Australia.
Lovely run. 13 k in cool temperatures. must remember to stay at sheraton next time or farther up towards the CBD so the run will be 15k. ( no offence Hyaat) ha ha ha
Still way short of ironman training requirements. I forgive myself since this is business travel. Will try again for longer distance on thrusday morning!!
Lovely run. 13 k in cool temperatures. must remember to stay at sheraton next time or farther up towards the CBD so the run will be 15k. ( no offence Hyaat) ha ha ha
Still way short of ironman training requirements. I forgive myself since this is business travel. Will try again for longer distance on thrusday morning!!
Putrajaya Ironman70.3 2009
This was a good race for me as I set a new PR of 5hr 43 min. I was not so sure how i was going to do leading into the race , but i guess i tapered less, (even did a 1km swim the day before) and perhaps my fitness was a little better even though i did just about half the miles i put in for the singapore ironman70.3.
That encourages me to keep signing up for races and just doing as much training as i can. long term..i think i can continue to improve.
The swim! - if only my goggles did not fog, and i could hold a line. #1 improvement project - swim straight. I must have lost minutes by screwing around with wrong direction and trying to see!
The bike! - the bike feels great and i was really hoping to put in 32 - 33kph average , but the wind, and being conservative with my legs got me. still probably better cos if i pushed harder - there is no telling how bad the run would be!
The Run! - it started out really hard - as usual....legs hardly moving ..stiff as hell and hurting like hell (this is when i usually promise myself that it will be my last triathlon ever). 2k in i got more relaxed but still super super slow...anyway..by that time ..i was really just concerned with keeping a decent(meaning - not walking) pace.
the winners passed me with probably 1 km + to go just as i started running...they looked pretty flat-out as well..so i figured i was not the only one sufferin!
thank god for the water though....that saved me ...handed out in small water bottles gave me the opportunity to gradually cool myself down. and eventually after about 10km ..i think my second wind came in. up-ed the pace just slightly ..and by the time i was crossing the finish- it felt like i was running (not trotting) again!(this is where i break my promise i made at the start or the run).!
Waddle on friends!!
p/s - only complaint about this event .. Punctuality. seems like the only thing that was punctual was the start time. even deposit return for timing chip was not given on the spot.
Siemens 10K 2009
Once again, this race has proven to be a lucky charm for me. It was my first attempt at a 10k maybe 4 years ago..(or maybe it was 5)- that first 10k - i set 59mins. Anyway...i set a PR of 45 mins this year. I think i can get better than that.
I felt very heavy early in the race, and was stuck behind a whole bunch of runners at the start...I probably did 4:15 or so for the first 4k , but that put a dent in my heart rate so had to cut back on the power to stabilize myself.
The last 3 km also overlapped the "dream run" - a 3km run for beginners. So that made it hard as well avoiding families with prams and little old ladies walking 4 or 5 abreast. - ah well...at least they are out there!!
Have been slacking since then. - time toget back on the schedule...2mths to the 70.3.
Tomorrow is bike ride day ...it will be the orang asli route- first time for me.
I felt very heavy early in the race, and was stuck behind a whole bunch of runners at the start...I probably did 4:15 or so for the first 4k , but that put a dent in my heart rate so had to cut back on the power to stabilize myself.
The last 3 km also overlapped the "dream run" - a 3km run for beginners. So that made it hard as well avoiding families with prams and little old ladies walking 4 or 5 abreast. - ah well...at least they are out there!!
Have been slacking since then. - time toget back on the schedule...2mths to the 70.3.
Tomorrow is bike ride day ...it will be the orang asli route- first time for me.
Port Dickson Olympic Distance 2009
Nice race.
Crapy swim with waves and current. Less human traffic than expected so that was ok. I have got to figure out how to swim straight...all over the place this time. Or may be just the other yellow caps were swimming all over the place.
Horrible embarrassing transition. must practice that before the next race. shees.
Cool ride - temperature wise. must remember to check the ITU rules on drafting for Olympic distance races.
Shakey start to the run...but even pace towards the end. Thank god Putrajaya70.3 is postponed.
All in all still an awesome feeling crossing the finish with my #1 supporter cheering me on!
Now...if i can just get out more often. Siemens 10k this weekend. The free top is crap.
KL Marathon 2009
On sunday, i recieved a grim reminder of why this 42km race is called the marathon.
With a lot of negativity on my mind, poor health and as you can see even worse training,I struggled throughout. By 20 km I had contemplated taking the short cut home at least a few times. By 30 km, I had clocked 3hrs and was in no condition to speed up.
regretfullt , but not supprisingly I decided to give my knee a break and do a walk run strategy. Finished in 4hr 28min in the end.
I must remember its called a marathon for a reason. Next time - train harder, don't get sick and above all...stay positive.
With a lot of negativity on my mind, poor health and as you can see even worse training,I struggled throughout. By 20 km I had contemplated taking the short cut home at least a few times. By 30 km, I had clocked 3hrs and was in no condition to speed up.
regretfullt , but not supprisingly I decided to give my knee a break and do a walk run strategy. Finished in 4hr 28min in the end.
I must remember its called a marathon for a reason. Next time - train harder, don't get sick and above all...stay positive.
Run Rijswijk
In preparation for the Kuala Lumpur Marathon, 
I managed a few decent runs over the past 2 weeks. Cool weather and nice parks in the Netherlands made this possible. Although far from the required milage, the 35+ Km per week will hopefully be enough to carry me through the race.
Rijswijk weather was cool ( less than 20 C) everyday..and runs were done at this park ( 3km loop) which was 1 km from my hotel.
All in all...pretty good considering i am on a business trip!
I managed a few decent runs over the past 2 weeks. Cool weather and nice parks in the Netherlands made this possible. Although far from the required milage, the 35+ Km per week will hopefully be enough to carry me through the race.
Rijswijk weather was cool ( less than 20 C) everyday..and runs were done at this park ( 3km loop) which was 1 km from my hotel.
All in all...pretty good considering i am on a business trip!
Run Bintulu
Today, I did a short run on the Bintulu waterfront. less than five K, but gave the feeling of trail running...except i was jumping over construction debris and tyre tracks rather than rocks and streams....
still...at least im on my feet!
and the plan as of last week isn't totally dead..... but should realy be better......sigh ...
KL marathon ..about 1 month away!
weekend training
Finally got into the pool. did an easy 2k, but it was a good feeling to know that i could have gone farther. My worries now shift to the fact that with 30 days to the marathon and 2 weeks + of business travel , its going to be hard to ballance training for the swim and at the same time put some proper distance into the runs.
I hope the hotels have excercise bikes.
I hope the hotels have excercise bikes.
Training - NB 15k
The NB15K was a good training session. clocked good time and put my weekly distance above plan!
This week ...I will try to meet all 3 distance targets! trhe weekend may end up being very instensive, but should be doable..since i wont have any social comittments!
I have also started to follow Craig Alexander's blog for motivation.
This week ...I will try to meet all 3 distance targets! trhe weekend may end up being very instensive, but should be doable..since i wont have any social comittments!
I have also started to follow Craig Alexander's blog for motivation.
Training Road Blocks
Training these past few weeks has been slow . Holidays and work and errands have kept me from training. hope the next few weeks are better. Signed up for Putrajaya..so no turning back now.
Thank god for the past two 10k s yesterday and day before. ok times!
Now just got to find time to get on the bike! and swim!
Thank god for the past two 10k s yesterday and day before. ok times!
Now just got to find time to get on the bike! and swim!
Equipment
What I use to train. - My equipment
1) heart rate monitor - Polar- tells me that i am not as tired as i feel : )
2) the excercise bike at the gym - stationary
3) TREK Equinox E9 Tri Bike - ussually only on weekends.
4) adizero tempo - running shoes - everyday
5) speedo goggles - cheap but effective - dont fog
6) 2xu tri suit - a good fit
7) shades - oakley
8) Ipod - music makes the long runs easier
1) heart rate monitor - Polar- tells me that i am not as tired as i feel : )
2) the excercise bike at the gym - stationary
3) TREK Equinox E9 Tri Bike - ussually only on weekends.
4) adizero tempo - running shoes - everyday
5) speedo goggles - cheap but effective - dont fog
6) 2xu tri suit - a good fit
7) shades - oakley
8) Ipod - music makes the long runs easier
Training
Training was ( and is ) the biggest part of triathlon.
I believe in having a plan and sticking to it. Its hard. But the rewards are fantastic.
I created my own plan, based on research on internet and triathlon magazine. I decided that i would have fun doing it and that i wouldnt beat my self up if i didnt make all the distances i targetted for.
In the end ....a 16 week plan, with one rest day a week emerged. Swim, bike and run were done in that order on differet days. Excel spreadsheet were the tool i use to track my progress and record data.
I believe in having a plan and sticking to it. Its hard. But the rewards are fantastic.
I created my own plan, based on research on internet and triathlon magazine. I decided that i would have fun doing it and that i wouldnt beat my self up if i didnt make all the distances i targetted for.
In the end ....a 16 week plan, with one rest day a week emerged. Swim, bike and run were done in that order on differet days. Excel spreadsheet were the tool i use to track my progress and record data.
Why Blog Triathlon
Swim
Bike
Run
The ultimate test of endurance .
Many have heard of it, many know a little about it, but for many, thats as far as it gets. Doing triathlon, puts you in a place where you can - without doubt call yourself an athlete.
Fast or slow, experienced or novice, the training the sacrifie and in the end the euphoria of achieving your goals are rewards that cant be obtained easily.
Also...its really really fun!
Bike
Run
The ultimate test of endurance .
Many have heard of it, many know a little about it, but for many, thats as far as it gets. Doing triathlon, puts you in a place where you can - without doubt call yourself an athlete.
Fast or slow, experienced or novice, the training the sacrifie and in the end the euphoria of achieving your goals are rewards that cant be obtained easily.
Also...its really really fun!
My Baptism to Triathlon - Singapore70.3
Biggest day so far of 2009. My first Ironman, and first triathlon. All the training paid off. Final Time - 5: 55: xx . Also won a surprise prize for (creative use of aerobars)- Rudy project eyewear! haven't seen it yet....but i think it will cover the cost of my entrance fees. lucky lucky.
midway through swim 
Bike Lap 2
Run - maybe at 8km mark or so...
100% WORTH the TRAINING!!!!
YOU CAN DO IT Too!!!
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