Kuantan Century Ride 2012

Kuantan Century Ride 2012 6h46m29s

Ipoh Century Ride 2007 7h02m00s

KOM 2012 Result

3h49m25s.64

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

31 May - 6 June 2010 Training

31/05 - Morning 12 x 3 push up, 12 x 2 roller, Night 750m swim

01/06 - Morning 3 x hill repeat, Night 30 x 3 calf raise, 3 x holding squat

02/06 - Rest

03/06 - Morning 5km run, 1500m swim, Night 20 x 3 calf raise, 12 x2 squat

04/06 - Rest

05/06 - Morning 21km run

06/06 - Noon 2000m swim 1hour

Total Run: 25km

Total Swim: 4250m

Total Strength Training: 4

24 - 30 May 2010 Training

25/05 - 12,10,6 Bench Press, 12,12,10 x Pull Down, 50 x 3 Calf Raise

27/05 - 750m swim

28/05 - 15km cycling

30/05 - morning 13km run, evening 30mins badminton game

Total Run: 13km

Total Swim: 750m

Total Strength Training: 1

Total Cycling: 15km

17-23 May 2010 Training

17/05 - Badminton Game

18/05 - 12 x 3 Roller, 12 x 3 Squat, 12 x 2 Crunch, 12 x 2 Tricep, 24 x 2 Bicep

10-16th May 2010 Training

This week plan to have at least one form of exercise per day.

10/05 - 10 x 3 Push Up, 10 x 3 Roller, 15 x 3 Bicep, 15 x 3 Tricep, 15 x 3 Shoulder

11/05 - 1500m swim@45mins

12/05 - 12 x 4 Pull Down, 12,12,8,5 Bench Press, 15 x 3 tricep, 15,10,8 Bicep

13/05 - 5km Run

14/05 - Morning 6.5km Run, Night Hold x 3 Superman, Hold x 3 Plank, 3 x 15 Squat

15/15 - 1000m swim with drills

16/15 - 6km + 3km +15km Run

Total Run: 35.5km

Total Swim: 2500m

Total Strength Training: 3

26th April - 9th May Training

29/04- 10km Run 1h08m

01/05- Morning 10km Run 1h07m, Evening 5km Run

03/05- Swim 1250m

06/05- 10km Run 1h10m

9/05- 15km Run 1h51m

Bomba Run 2010

Where: Padang Merdeka, Kuala Lumpur

When: 2nd May 2010

Distance: Fook 10 KM, Ms.Rabbit 7KM

Complete Time: Fook 1h07m Ms.Rabbit 46m

Bidor Half Marathon 2010

Where: Bidor, Perak

When: 25th April 2010

Distance: 10 KM

Complete Time: 1h05m Ms.Rabbit 1h01m

Thanks to runwitme for the photo

Ms. Rabbit

Ms.Rabbit Trophy

Finisher Medal

Chap Ayam Family Run

Where: Lake Garden, Kuala Lumpur

When: 18th April 2010

Distance: 10 KM

Complete Time: 1h20m