desaru triathlon 2011

swim 0:54:38 bike 3:44:19 run 3:53:11 total 8:32:08

Powerman 2011

2011 Post:086 Gun:4:28:40 Net:4:27:56 Run1:1:01:11 T1:0:02:15 Bike:2:03:13 T2:0:02:27 Run2:1:18:53
2010 Post:157 Gun:4:58:48 Net:4:5806 Run1:1:04:21 T1:0:02:22 Bike:2:24:06 T2:0:02:17 Run2:1:25:02

PD Triathlon 2011

Official time: 2h58m58s 2010(3h11m27s) 2007(3h13m36)
swim: 32m24s 2010(38m30s) 2007(41m20s)
bike: 1h19m51s 2010(1h23m43s) 2007(1h25m38s)
run: 1h04m29s 2010(1h06m36s) 2007(1h06m48s)

Powerman 2010

No turning back...

My wife order this special cake for my Birthday. if i dint finish what i wish for my wife will disappoint. no turning back now.

PS: Careful what you wish for in future

Port Dickson International Triathlon 2010

Official time: 3h11m27s 2007(3h13m36)-improvement 2minutes
swim:38m30s 2007(41m20s)
bike:1h23m:43s 2007(1h25m38s)
run:1h06m36s 2007(1h06m48s)

what i sow is what i reap, have no complaint on the result as my training was so so only.

Swimming definitely improve as last time i swam breast style, this time i complete with free style. But having to adjust my goggle more than 10 times is really turn off during the PD swim leg. learning to sight and swim straight line really is a painful process.

Cycling only 20km distance maximum during training-struggeling during 2nd 20km in PD cycle leg

Running also never improve always 6-7mins/km pace

Really need to improve all 3legs if want to dip under 3 hours-kampate!(and lose some weight as well...)

Miss Rabbit

Eugene

Lai

Lee

Miss Rabbit

5-11 July 2010 Training

08/07 - 7km run + 1250m swim

10/07 - 1000m swim

11/07 - Morning 11.5km run, Evening 20km Cycling

21 - 27 June 2010 Training

21/06 - Slacker

22/06 - 750m Swim + 1.5km Run

23/06 - Dreaming

24/06 - Drink drink drink

25/06 - Easy run

26/06 - Work, Eat, Sleep

27/06 - 10km Run KL Marathon 1h09m, evening 1500m swim 31mins

Total Run : 11.5km

Total Swim : 2250m

14 - 20 June 2010 Training

14/06 - 12 x 3 Press Up, 12 x 3 Crunch, 12 x 3 Shoulder Press, 12 x 3 Barbell Row, 12 x 3 Bicep Curl, 12 x 3 Skull Crusher

15/06 - 750m Swim + 1km Run

16/06 - 12 x 3 Roller 12 x 3 Shoulder Press, 12 x 3 Bicep Curl, 12 x 3 Triceps extension

17/06 - 10km Run 1h05m

18/06

19/06 - 20km Run 2h10m + 6km Easy Run

20/06 - Noon 2000m Swim 45mins, Table Tennis Session 45min

Total Run: 36km

Total Swim: 2750m

Total Strength Training: 2

07 June - 13 June 2010 Training

07/06 - Rest

08/06 - Night 12 x 3 Roller, 30 x 3 squat, 20 x 3 front shoulder raise, 30 x 3 side turn

09/06 - Slacker

10/06 - Morning 5km Run 38mins, 1500m Swim 35mins

11/06 - Dreaming

12/06 - Morning 26km Run

13/06 - Evening 2500m Swim

Total Run: Run 31km

Total Swim: 4000m

Total Strength Training: 1