Easy swim

50m x 30 focus on technique and drills

June 1-7 Week Act's

Mon Nite : Swim 1500m + Run 1.5km hard + hill

Wed Morning: Leg exercise

Wed Nite : Abs roller + Body Combat


Fri Morning : 5km run

Sun Morning : run 11km 1h 5mins NB Klang Run

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as June : 72.0kg fat 19.1%
Starting weight current week : 72.0kg fat 19.1%
Current weight : 71.8kg fat 19.0%

Total weight lose for current week : 0.2kg fat 0.1%
Total weight lose for month of June : 0.2kg fat 0.1%
Total weight lose for the program : 6.1kg fat 4.5%

15-31 May Week Act's

Mon Nite : Chest + Back

Tue Nite : Swim 1000m + 1km run

Wed Morning : Run 6km

Thur Nite: Gym Back + shoulder

Fri Nite : Swim 1000m + Run 3km

Sat Morning : Gasing

Sun Morning : Run 11km

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.3kg fat 19.2%
Current weight : 72.0kg fat 19.1%

Total weight lose for current week : 0.3kg fat 0.1%
Total weight lose for month of May : 1.8kg fat 1.2%
Total weight lose for the program : 5.9kg fat 4.4%

18-24 May Week Act's

Mon Nite : Swim 2500m with drills

Tue Morning : Core exercise

Wed Nite : Gym- Chest+ Bicep + 20min Cycling - 1 hour


Fri Nite : Swim 1500m- 45mins

Sat Morning : Cycling 40km- 1 h 30mins

Sun Morning : Swim 1000m drills

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.7kg fat 19.7%
Current weight : 72.3kg fat 19.2%

Total weight lose for current week : 0.4kg fat 0.5%
Total weight lose for month of May : 1.5kg fat 1.1%
Total weight lose for the program : 5.6kg fat 43%

11-17 May Week Act's

Mon Morning : Swim 1000m with drills
Mon Nite : Gym- Chest & Back

Tue Morning : Speed work for run 300m x 5
Tue Nite : 1 mins plank + 30 sec each side plank x 3sets, cable abs pull + side rise x 3+Interval cycling 30mins

Wed Morning: 15rep x push up, 12rep x abs roller(train core, shoulder & back & arms) x 3sets

Wed Nite : Swim 1500m freestyle & 2km run

Thur Nite : Shoulder + leg + back + 30 mins interval cycling

Fri Nite : Swin 1500m + Run 6km


Sat Nite : Swim 2000m freestyle

Sun Morning : New Balance 15km run 1h 50mins
Total workout time 8hours this week


This week as expected the weight dint drop much as i start to eat carbs,
but got improvement in training.



Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.0kg fat 20.1%
Current weight : 72.7kg fat 19.7%

Total weight lose for current week : 0.3kg fat 0.4%
Total weight lose for month of May : 1.1kg fat 0.6%
Total weight lose for the program : 5.2kg fat 3.8%

4-10 May week Act's

Tue: Gym & Cycle 20mins
Thur: Run 8km
Fri : Swim 1000m
Sat: Run 7km
Sun: Swim 1500m

Starting weight as start of program : 77.9kg fat 23.5%
Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.8kg fat 20.3%
Current weight : 73.0kg fat 20.1%

Total weight lose for current week : 0.8kg fat 0.2%
Total weight lose for month of May : 0.8kg fat 0.2%
Total weight lose for the program : 4.9kg fat 3.4%

last week activites

tue: gym & cycle 20mins
wed: 6.5km run
friday : 6.5km run
sat afternoon: gym & cycle 20mins
sat nite : swim 1500m with drills
Sunday : 9.5km run

this week was a really tired week as i switch to high protein & high fat diet & low carb since last week, my body hardly recover from exercise without carbs,
as i can fell there is not energy in my body, i cant even run more than 6km or more,
this ll effect my performance in the long run if i wanted to train for half marathon,
so starting this week i ll be adding more carbs into my diet


weight as at early April : 77.9kg 23.5%
current weight: 73.8kg fat% 20.3%
total weight lost for month of April: 4.1kg fat% 3.2%

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.

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%

swim

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

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.

yesterday activities

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

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.

www.triathlonmalaysia.com

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 :)
kampate!

swim

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

weekend activities

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

run

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...

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

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...

run

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