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exercise the way forward skip to main skip to sidebar exercise the way forward wednesday january 7 2009 tired and lazy its been a while since i have updated my blog guess that am really lazy and facebook is taking over the priority 2008 has been so so for me and hopefully 2009 will be much better even though if u believe the so negative vibes on the current economy mesia boleh anyway there is always opportunity in any crisis and makes u fall back and think that there is actually certain things u cannot achieve within the set period looking on the bright side and running has been ok getting ready for ge30k and hopefully can still finish sub 3hr like last year posted by sgloong at 6 58 pm 5 comments sunday july 20 2008 pd international triathlon 2008 finally managed to participate in the most happening tri in malaysia was lucky to find adzim who is also travelling on the same morning we left early at about 4 50am and reached the race site at about 6 plus after one pit stop it was still dark and we were one of the few earliest racers around thanks also to jaja and azmar who picked up the race kits for us managed to set up the bikes and changed quickly before going for body marking and boy was i suprised with the crowd size so many ppl around felt like a 10k race in kl was amazed that ppl are beginning to pick up this crazy and mad sport even noticed that relay teams numbered more than 90 teams the race started at 8am sharp for the 16 29 age groupers before it was our turn there was really too many ppl for a mass start managed to see raymond just before to start that was when the race mc is that the correct word announced that good swimmers can come in front i began to push him as he was an ex national swimmer mah sorry eh bro if i humiliated u dont need to feel shy u just need to train up again thats all started of well and as usual there was so many bodies trying to swim luckily i managed to avoid a few breastrokers water was calm and finished in a comfortable 27 58 around my training time la the transition was slow as we had to run quite a distance on the beach all the blood was still on the shoulders started off well and followed a group of cyclist behind was thinking to myself not to do so much work coz didnt really train on bike suprisingly felt strong and manage to catch raymond after just a few km seem to be struggling a bit eh kenyir also can do comfortably pd no problem wut first 20km was ok and tried my best to follow mon and was suprised that he still was so strong a few train passed us including the veterans don and simon iwata san was struggling and even managed to pass him during the early stages finish in a nice time of 1 10 considering the amount of training put in i thought the running leg is where i can catch up on other racers how wrong was i the sun was really unforgiving super damn hot it was practically burning and the water station was really heaven sent had to slow down a few times as my back thigh was cramping on both legs luckily there was no major cramp and managed to complete the run leg in 56 mins all in all the unofficial timex time mine la is 2 39 47 not to bad la now thinking about desaru pictures will have to wait for bro tey posted by sgloong at 9 15 pm 4 comments thursday july 10 2008 siemes run photo only manage to squeeze 1 photo out from bro tey he said that he dont prefer to upload v photos anymore so i better do my pia face so that he will snap more see you in pd posted by sgloong at 11 29 pm 2 comments sunday july 6 2008 siemens run 2008 slept early last night as was really tired from the pressures of work and the gym work the day before woke up at 540am feeling fresh and waited for my buddy kenny to arrive luckily also call him as he overslept but all was well when we reach there about 7am didnt had much a target but it would be nice to do sub 50 for 10k race furthermore didnt had much run training this few weeks and i knew i would suffer when i started to push boy was i right tried to up the pace but just couldnt take it and i was suffering right from the start finish in 44 in 106th placing nothing to shout about as noticed from pm1 website that its only 8 8km guess this proves that training is very important and it will really show in races when you are not fit enough my finishing was terrible as i didnt have the oomph sprint saw a really rounded man sprinting pass me and there was nothing i could do didnt stay long as got work to be done life is tough and with the economic crisis looming better work harder all in all a good days work and was satisfied with 5min pace even though it could have been better of course it can till then pd tri ahahahah with limited bike training posted by sgloong at 3 58 am 1 comment saturday june 21 2008 training again its been awhile since i have started posting again haiya really no mood exerbated by the recent fuel increase current uncertainty late payments by client is really taking a toll on me however life still goes on and the best way is to start training again have been clocking an average of 5hrs exercise duration a week try to lah and so far have been on it for the past 3 weeks just bought a timex hrm costing rm500 shop owner says its the old stock price going up soon so have to buy la its a good indicator as it shows all the basic indicators especially calories burnt so that u feel good and able to eat more later ahahha however still having trouble using hrm whereby sometimes it shows a very high rate of 240 my average exercise rate is about 145 to 170 but well its still ok signed up for siemens run last friday but still cannot collect bibs on that day since they are conducting the clinic i just registered actually i didnt participate as i went for my hill run before it started then manage to come back in time for the stretching session then got myself a free t shirt i am a sucker for freebies good to have another one for sleeping this are my stats uphill at kiara start to uphill 13 56 1st loop 11 17 2nd loop 11 27 downhill until bakti building 7 36 bakti to car park 3 16 park loop 6 08 finishing time 53 56 calories burnt 1080 ave hr 156 distance approx 10km had a good swim this morning and here are the stats 500m with paddle 8 40 500m 9 04 500m 9 10 500m 8 56 with an interval of 1 minute each wanted to go for another jog but i accidentally scratch my car luckily with some polish and wax most of the scars are gone cost me only rm30 target to cycle again tommorow nothing fancy just wanna do 2 loops bkt jalil summit bkt jalil with a distance of about 45km have to start already so that i can participate in pd tri this will be the first time i have cycle since last year wow thats long posted by sgloong at 6 04 am 1 comment thursday may 22 2008 nb 15k finally another race after kl marathon have not been doing much except lying around and fetching my daughter around haiyaa where got time to train mah anyway was suprise i did quite well in the race clocking 1 18 achieving my initial target of 1 25 was so busy arranging for the full moon party the night before that only had about 3hrs sleep and all the beers taken in suprisingly didnt had much problem getting up sharp at 5 15 am but the problem was just before the start as i was already starting to yawn only managed to catch karen early of the race i was feeling fatigue even before race start omg furthermore the route has changed and we have to immediately go uphill after the starting line didnt push myself and i think i reached the 10km mark 2nd water station in 52 mins it was after this portion that i slow down considerably allowing few runners to overtake me however was really suprise that jamie was also overtaking me wow he has really improve a lot till towards the finishing i shouted to him to sprint forward and manage to overtake him to take the overall 172 placing manage to catch up with adrian who is leaving to dubai soon saiful kodi abupower and few other runners which i dont remember the name was too tired to chat so had few quick drinks before heading back home i was totally floored due to unfit also sleeping more than 4hrs straight during the evening it was a good race an uneventful one considering the amount of training i put in getting old already haiiii posted by sgloong at 6 11 am 1 comment monday may 12 2008 new born kid darn its been ages since i last updated my blog training has been really off track and been trying to do as much as i can work and the birth of my princess put paid to my hopes of training well anyway u lose and win some my girl michelle loong yi is 6 weeks old already and has been growing like crazy even though i am not the one taking care of her thanks to my mother in law in penang she has been well taken care and she just came back last weekend sad to say i gotta miss the first od tri of the year but gotta to set my priorities right hopefully can still go for nb 15k this weekend but dont talk about pb finishing strong would be a bonus till then posted by sgloong at 5 40 am no comments older posts home subscribe to posts atom about me sgloong view my complete profile blog archive 2009 1 january 1 tired and lazy 2008 12 july 3 june 1 may 2 march 2 february 2 january 2 2007 45 december 1 november 4 october 1 september 1 august 4 july 7 june 1 may 4 april 7 march 5 february 4 january 6 2006 5 december 2 november 3 links ronnie mary karen jack wendy stupe bacin fook aini faie pipot