27 April 2009

weekend act's

sat morning cycle: 23km :59mins
noon swim 1500m tempo : 29min with few rest
nite eat steamboat-killer foods: fishball, meatball, all those make of flour foods, fry tauhu, fry foo zook,
sunday morning run 6km : 42mins
evening swim 1500m with drills
nite eat dinner at restauran killer foods: most of the food cook wit unhealthy oils, even the vege look oily, grill pork with skin-gross-i dint even try on it, fish beehoon, red bean desert with tong yuan full of sugar, fry pan cake-i dint dare to touch, durian cake-ewe... no wonder i gain 1 kg just a dinner!
weight 75.8kg fat% 22%,
just 2 days i gain 1kg ++, i was like SH*T,
feel so sad with all my affort last week,
just wash down the drain in the weekends,
i ate clean food during the weekdays.
F king demotivated this morning.

25 April 2009

run, swim

friday morning, run 4km 30mins, too tired too run not enough sleep
night sim 250m easy, 250m moderate, 250m hard,
weight 74.1kg body fat 20.6%

23 April 2009


wed morning 5km 34mins.

22 April 2009


tue nite- swim 1500m with drills.
76.2kg 22.1% body fat

21 April 2009

weekend activites

sat: swim 1500m with drills,
sun: run 15km in 2hours,
weight: 76.3kg, 22.3%, almost every weekend i gain back the weight i cut on weekdays, hard to resist those family dinner with big feast. have exercise hard during weekend to keep the weight off.

18 April 2009

yesterday activities

morning run 8km in 58min,
nite swim 2000m.
weight: 75.3kg, 21.4%

16 April 2009

triathlon malaysia website up!

new face of triahtlon malaysia website,
wat i surprise there is one olympic distance putrajaya triathlon on 10-10-09,
sure ll be alot of hits from triathlete around klang valley.


mini biathlon

yesterday morning suppose to run 5km,
but it rain, so i continue to sleep,
at nite we (my wife) did a mini biathlon,
1000m swim and 2km run,
run until my heart want to blow out!
but it was fun.
today weight : 76.2kg, 22.0% body fat
look like by this weekend can achieve 76 kg and below :)

15 April 2009


last nite swim 1500m with breathing on the left and right side.
today weight :76.3kg 22.1% body fat

12 April 2009

weekend activities

sat: 1500m swim
sun: 11km run in 1h 14 mins
today weight 76.7kg 22.7%

10 April 2009


today run7km, 50mins,
hopefully tonite wont rain,
need to do some swim, or maybe biathlon style,
i m bit worry coz my wife told me tonite will have family dinner at restouran,
so no swim and eat alot= gain fat!
God bless...

09 April 2009

change of plan

last nite suppose to do 1500m swim,
but have last minutes change as i saw the thunder striking,
its 1st time in my life i swim with fear will be struck by lighting,
did a fast 2 x 250m swim and 2 x 400m tempo run,
today weight 76.6kg, 22.2% body fat

08 April 2009


today did short hill repeat x 4,
today weight 76.9kg, 22.5%,

06 April 2009

weekend act's

sat-20km ride using kesas highway
sun-10km run at double hill route

we bought a digital weight scale that can measure weight, body water level and body fat level and BMI as well.
we suspect our analog weight scale not accurate and it was showing 1kg lighter!
today weight:77.9kg, 23.5% body fat
need to work hard to drop the body fat...

03 April 2009


today hit 4.7km 33mins.
tonight will swim 1500m minimum

01 April 2009

last nite swim

i swim 1.5km with drills,
my wife swim 1km freestyle,
anyway is better swimmer than me =p