Congrats IRONMONYETS ...

These monyets did us pround !!!




Azwar did 1.17/ 6.19/ 6.35 = 14.17

Azim did 1.20/ 6.38/5.36 = 13.49

Time tarak kisah ... they are the true IRONMENS .... Well Done/ Congrats !!!

...tak tau how else to puji them ...


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Last Sunday as planned, me and bacin did the 30K. Double Hill + SriHartamas. Total Time ~ 3hr 38mins. Looking at this time, I think last week's distance was a bit overstated. Probabby arround 30K je kot. So I have not even attempted a 35km so far (not to mentioned the full distance), which is BAD!!! Seriously i didn't have anything left to do any extra last Sunday ... how the heck I am gone survive another 12km??? Argh ......

So should I skip next week's GS race and do 35KM/ 40KM??? I don't know ...

CNY Week - 4 Weeks to KLIM

Saturday hampeh!!! It started raining just after I left the house (cycling). So beside getting wet, nothing much was accomplished. (but the cycle up B.Mas was smooth ... best!!)

Sunday was the DAY. The mission was 2 loops of Sri Hartamas. Wohooo ...

Started running exactly at 7am. 1st loop was OK. On the 2nd loop, suddenly my "bontot" felt like it was going to fell off. It felt heavy somehow. Water was a problem as well. I thought some stalls at the Duta foodstall will be open, but it wasn't. I was so desperate that I went to one of the apartment and asked for a water. The guard was so nice and directed me to filtered water tap. So I swallowed the ORS salt and gulp...gulp...glup ...


I was happy to be able finish the loops even though a bit modified. Total running time ~ 3.5hours. Distance probably around 34km. One more of this distance and I am done. Bring on the KLIM.... Yeeehaaa!!!!

Next 2 days, kaki sengau. So we went cuti2 KL. Here are some amature pictures from KL Tower. The view was awesome ...

Stage 10 Ltdl - Dataran Merdeka

Finally manage to upload these picture. It was indeed a grand finale to the event and I am glad I was there. Macam macam ada beb!!! I took around 80 pictures. These are the selected ones ...

First meet my new FRIENDS ... hehehe..... jangan mare!!!

Loh Sea Keong from Discovery Channel Marco Polo

Koji Fukushime ... kawe suka budu!!! The crowds favorate ...

Ahmad Haidar Anuar ... I think he is the best local rider ...

Saw Anuar Manan in jeans ... I didn't ask why he was not racing ... nak mampus kene sepak !!!

And Finally with the Sprint KING ... Alberto Loddo ...

The Race ...

(sorry ... gua punya kameralah yang paling "dashyat" antara kamera2 yang ada kat situ ... so ni je lah yang dapat ...)

The Machines ...
(ambik tisu ... kang meleleh!!!)

Sekian laporan dari Dataran Merdeka

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BTW, last Saturday long run hancus ... only managed around 28km @ 3 hours. Pas tu bintang, bulan semua nampak ... March 18 looks like a awaiting disaster ...

Core Muscle

This weekend macam macam ada ... tak tau mana mau pilih. Most probably long run on Saturday and if ok on Sunday, go for Circuit Run. Pas tu go and c LTDL kat dataran ...

Below is something interesting. Tried some of the exercise yesterday. Perh!!!! my abdominis still hurts ... nampak je senang beb!!!

CORE MUSCLE

What and where are they?

How?

1. Plank

1. Quadruped

3. Cruch

4. Bridge

Prison Break ...

Series ni dah masuk 2nd sesson but wa baru dapat tengok the 1st sesson. I got 6 DVD's to watch, all 23 episods. At the speed I am going, bulan depan kot baru habih ... Dayem!!! ... why did I start???

But memang best giler ... layan ...

hah ... ni heroin ... memang cun ...

... ni le hero. Memang cool character dia. The master mind.

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BTW, GE result dah keluar.

Official Result:

Category A: 166/ 239

All Men: 378/581

Overall: 421/677

... ahhh!!! boleh la ... thank God manage to finish ... that's all matters ...

Long Weekend

4 days of break sometimes seems too much ...

Anyway, Thursday took the opportunity to do a morning run. Only managed 12km, my mistake didn't prepare. Was hungry at 10km and eventually had to enter a masjid's toilet... Time: 1.08, 25% in Fitness Zone, Yippy !!! I still can't understand why the sudden "betterment" in the HR, espeacially after the chest pain ...

Right after that headed for Kuala Selangor. Still haven't had the chance to see the fireflies. By the time I get the change, dah pupus kot ....

Saturday was wifey familiday at Pangsun. I am familiar with the place now!!! It just after bt.14 Hulu Langat. I think i hit a chicken on the kampung road ...

Lembah Pangsun ... very the green!!

Sunday did the 19k at Lake Garden, alone. To my surprice the car park was full at 7.30am. Dayem!!! I just "selit" my car and off I went. All the runners were already returning by the time I started. Awal gileer diaorang .... By the way, I saw the green/ blue aweks ... and Simon Cross. Coming back from Sri Hartamas, I saw some runners going back to Sri hartamas ... for 2nd loop. One of them was Simon. That actually gave me an idea ... will I survive ??

Total time: 1hr 57m, 29% in FZ. AHR 156.

Final stage LTDL kat KL this weekend ... jom check it out!!!
Mana tau ada riders baling basikal kat kat fans ...

Here is the route.