week 47 - 22/11/10 - 28/11/10

Monday - afternoon run 2.91km
Tuesday - afternoon 31.56km bike
Wednesday - morning run 1.78km
Thursday - afternoon 51.77km bike
Friday - unrecorded
Saturday - morning 89.51km bike
Sunday - morning brisk walk

It seems that this week, I've done more cycling than running.This is no good. Next Sunday is Bukit Shahbandar Challenge. Habis lah harapan kan manang !!!......

Keep on running.............................

Week 46 - 15/11/10 - 21/11/10

Monday - afternoon 4.53km run
Tuesday - afternoon 5.23km run
Wednesday - morning brisk walk 30mins uphill
Thursday - rest
Friday - Morning 5km run
Saturday - morning trail run 4.60km at Tasek Lama
Sunday - DST Cycling for charity 55km

After 3 weeks of no cycling, the Sunday charity ride was a very exhausting. 55km in 2hours 38mins. I need to start cycling again if not it will get harder and harder to get into shape.

My run are mostly below 7km and not much improvement. I think I wouldn't be able to do Singapore Marathon. I don't want to injured myself. I can finish the race but in pain BUT again it is less than 2 weeks, I might do it.

Actually, I did not registered for the Marathon but I have one friend who is not going, so I might just use his BIB.

Keep on running......................

Ultramarathon 100km 2011

Registration Open 19th November 2010 – Register Now while stock last.

>>>>>>>>>> Register First, Then You Think About It !!!<<<<<<<<<<<<

 

 

I’m going to register for the 100km and because of that I have to drop some of my projects for next year especially cycling to concentrate more on running.

Keep on running……………………

Subis road race challenge 2011

 

Event	Subis Road Race Challenge 2011
Time & Date	Saturday, 9:00AM 15th January 2011
Venue	Bekenu Miri Sarawak.
Categories	1. Road Bike Race Men’s Open 2. XC on road women open 3. XC on road man Sarawak Close (under 17) 4. XC on road Women Sarawak closed (under 17)
Registration Fees	RM50 for Cat 1 RM30 for Cat 2 RM5 for Cat 3 & 4
Distance	Cat 1 – 90km from Bekenu to Batu Niah & return Cat 2 – 2.8km X 5 lap Cat 3 – 2.8km X 3 lap Cat 4 – 2.8km X 2 lap
Registration Date line	5th January 2011
Registration Form	http://www.mediafire.com/?oddsy18jpo41all
Contact Person	Affandi - +60128451099 email: affmad@gmail.com
Facebook	http://www.facebook.com/event.php?eid=128949847160813
Website	http://bicycleextream.blogspot.com/

Week 44 & week 55 - 01/11/10 - 14/11/10

Week 44
Monday - rest
Tuesday - rest
Wednesday - rest
Thursday - rest
Friday - morning run 3.66km
Saturday -morning swim
Sunday - rest

Week 45
Monday - morning run 4.49km
Tuesday - morning run 2.20km
Wednesday - morning run 4.01km and after work UF at JP
Thursday - morning run 1.74km
Friday - morning run 7.59km and after work Ultimate Frisbee training at SM Berakas field
Saturday - morning hill training - 10X bukit Salilah (4km)
Sunday - morning 1.75km run

After 1 week of recovery of doing nothing, I've started my training this week. I've started running and will continue to run everyday until 5th December - Bukit Shahbandar Challenge. My target is to improve my time and if possible to get a better ranking/position.

This year they change the categories. Elite Categories (National), Amateur Categories and Age Groupers. I've decided to join the age groupers rather than joining the Amateur categories (open to all AGE). In my categories, I'm the youngest and that means I have the advantage of being young and faster. I just wish those in my group are not as fast as I am. Keep on dreaming..............that will not happen.

Keep on training.......................aiming for podium finish (There is no harm in being too ambitious)

RT BUKIT PERMAI MTB CHALLENGE, SABAH 2010

sarawak triathlon 2010 - miri

Sunday, 31st October 2010. This was my first triathlon race in Miri, Sarawak. It was a very good race eventhough they changed the swim from Channel swim to Open Sea Swim which a had BIG wave.

 

The wave was BIG !!!!

8:17am

8:18am

My swim time was around 31 minutes for a 1500m. It was a 2 lap swim

Sharif in Blue T1 8:29am

Ahmad Fathi at T1 8:32am

 

8:37am

8:39am

Hj Osli (Hj Tukuk) with 2 minutes behind me managed to overtake me during the bike leg but I managed to overtake him during the running leg.

8:43am

8:50am

 

Zaeidi the last 5 swimmers coming to T1. 7 minutes behind Hamsul, 15 minutes behind me, 18 minutes behind Ahmad Fathi and 31 minutes behind the first swimmer.  Zaeidi managed to overtake Hamsul during the bike leg with total bike time of around 1:08 hours. My bike time was around 1:14 hours. I was worried Zaeidi might overtake me and I keep on looking back. 15 minutes was good enough to stay away from him.

9:54am

10:01am

Zaeidi managed to cut down the time from 15 minutes to 7 minutes but that is all he could do. He did not managed to overtake me during the running leg. My running time was 47 mins for a 10km run. My total time was 2:39:41 hours

I’m really satisfied with my performance. Didn’t get beaten by Zaeidi. Had a good swim, average bike time and a very good run.

My training mostly concentrated more on running since I’m doing the Kinabalu Climbathon ( which was 1 week earlier) and luckily I didn’t get injured.

Running 7 days a week, swimming 3 days a week and  Cycling 1 day a week.

Picture of the day – Courtesy of http://www.pixels-n-grains.com/

In Triathlon world, you cross the finish line not by swimming or cycling but by RUNNING to the finishing line – I read this from a Triathlon Magazine.

Keep on training………………………………

bukit shahbandar challenge 7 2010

Events	Bukit Shahbandar Challenge 7
Time & Date	Sunday 7:00am, 5th December 2010
Venue	Bukit Shahbandar Recreational Forest, Jerudong
Categories	8 Male categories 5 Female Categories Boys and Girls
Registration Fees	B$5 to B$25
Registration Due Date	Thursday, 4:30pm 2nd December 2010
Registration Forms	Download

Add caption

PBC DUATHLON 2010, MIRI SARAWAK

 

Event	Piasau Boat Club (PBC) Duathlon 2010
Type	Run-Bike-Run
Time & Date	Saturday, 7:15am, 11th December 2010
Venue	Piasau Camp School (Main Gates), Miri Sarawak
Registration Fees	RM10 (includes breakfast and drink afterwards)
Distance	1km run – 17km bike – 5km run

 

dst group cycles for charity 2010

Event	DST Group cycles for charity
Time & Date	Sunday, 7:00am, 21st November 2010
Venue	DST Headquarters, Tungku Link
Distance	50km
Route	DST HQ – UTurn Empire – Lambak Kiri UTurn- Sultan’s Flight Rimba – Tungku Link – DST HQ
Registration Fees	B$10
Registration Dateline	Wednesday, 17th November 2010, 4pm
Registration Form	Available at all DST counters or download from here

http://www.facebook.com/event.php?eid=159613780743657

TEMBURONG HALF MARATHON 21KM 2010

Event	Temburong Half Marathon
Time& Date	Sunday, 6:45am 19th December 2010
Race Venue	Temburong District with different starting locations
Categories	Male Veteran 45 years above – Distance ??? Male open 16 to 44 years old – Distance ??? Female Veteran 44 years above – Distance ??? Female open 26 years above – Distance ???
Registration Fees	B$3 for Temburong participants B$5 for non-Temburong residents and foreigners
Registration Dateline	Monday, 13 December 2010 not later than 4pm
Registration Form	http://www.mediafire.com/?5uk5ri7bzsz8c1p

Exercise 'can prevent a cold', a study shows

From BBC News - 2nd November 2010

Please read from the link above.


Exercise - healthy food - well rests

panaga kids aquathlon & 32nd Panaga triathlon

Aquathlon Registration Forms 

Panaga Triathlon Registration Form

 

24th Kinabalu climbathon 2010 – my story

 
http://climbathon.sabahtourism.com/2010/main.php?page=5
Yeap, it was the experience of my life. A very dry sweaty cold run. Travel to Kota Kinabalu (KK) on Friday night and went up to the Kinabalu Park on Saturday afternoon. Since most of the accomodations around and inside Kinabalu are fully booked, I have no choice to book a room at Poring Hot Spring, Ranau Sabah at a price of B$250. At the time when I booked it, I didn’t notice that the distance from Kinabalu Park to Poring Hot Spring is 45km downhill. So, on Saturday after we passed Kinabalu Park, we saw the BIG signboard – Poring Hot Spring – 45km. That's like going to Tutong from Sg Akar. Jauh tuuuu.
So we keep on driving, driving , driving downhill slowly because we were following a big trailer. So after 30km, we decided to turn back, take our chances if there is any room available around Kinabalu Park. After 2nd attempt, we managed to get a room. RM30 per night. If we decided to stay at Poring, the problem would be during race day, we have to wake up early around 4:00am, drive 45km uphill to Kinabalu Park which would take around 1 hour and the road is very dark and lots of corners. That is not good - very dangerous.

This is what you get for a RM30 per night. A wooden resort with minimal facilities. It was a 5 minutes drive to the Kinabalu Park. I lost B$250 deposits at Poring Resort. Checked in around 3pm and we had a quick nap.



At around 5pm, we went to Kinabalu Park to collect our goodie bag and at 6pm – runner’s briefing. The race start at 7am but we have to be here by 5:30am. So early, so very cold and I didn’t bring my jacket.
  
At 6:31am. Everyone is ready. I’m wearing my new calf compression. Very good.


Our attire for the run. I decided to wear a glove just to protect my finger not because of the cold. I saw a few runners wear a thick jacket and I saw some runners wearing as if they are running in a hot humid race.

The race started around 7am and we have to run 1km uphill on road surface before we reached Timpohon Gate, the main entrance of Kinabalu Mountain. I’ve decided to run at my own pace, controlling my hear rate so that it wouldn’t overshoot to the MAX. When the climbed started, I just walk – fast walk and most of the other runners are doing it also. If you can walk fast, you can easily overtake those runners who do run-walk-rest-recover-run.
I reached Pondok Layang Layang, the 4km checkpoint at 8:10am i.e. 1hour 10 minutes after the flagged off and I have 1 hour 20 minutes to reach to the summit.
I finally reached Laban Rata, the 6km checkpoint at a time of 1 hour 56 minutes and I only have around 34 minutes to reached to the summit – another 2 km walk upwards. No pictures were taken because my camera phone somehow …………*&^*&^^%%$
When I registered for this climbathon, my first target was to reach Laban Rata, then the Summit and after that if it is possible finish the race. But after reaching Laban Rata and looking at the time, it would be hard to reach in time – not impossible but hard.
 
I stopped at Laban Rata for a few minutes and went down the mountain. I caught up with my brother along the way. He was also going down after reaching Pondok Layang Layang (his target).
Since we crossed the finished line in 4 hours 13 minutes, we were given the finisher medal even though we did not reach the summit.
Definitely I will come again. Next time I will push my self to reach to the summit. After a few days, only my calf hurts but not that much. My training really paid off.
I’ve done it, when are you guys going to do it…...???

Week 43 - 25/10/10 - 31/10/10

Monday - afternoon swim
Tuesday - foot reflexology
Wednesday - afternoon 16km bike ride and 1 km run
Thursday - afternoon swim
Friday - morning bike 14km
Saturday - rest
Sunday - Miri Triathlon