Apa lagi yang paling menarik ganjaran untuk hari lahir kalau bukan dengan pampering oneself with things we love doing. I didn't had the chance to take leave from duty since kena attend pre-arranged meetings but I was rewarded with an early arrival at home with a great weather.
I was hyped by the loud beat of Linkin Park & Goo Goo Dolls on my back from Sepang. I kept the beat up & decided to attempt a short tempo run in the cold evening post thunderstorm climate. I already felt great with all those almost 30 over birthday wishes I got from friends at FB. It was perfect.
Wednesday, October 28, 2009
Sunday, October 25, 2009
3 weeks to Seri Manjung...hmm alahai
Foto ceduk dari album CAR
Suddenly as the festive mood vanished from us, the race season dropped in with a boom! Big time! All race organisers gone wild & unwittingly scheduled their events sampaikan oneself dah mula rasa loya, mual & ngeri. Dengan terpaksa survive gaji sebulan untuk 40 hari, transferring those race fees through maybank2u hanya dengan menutup sebelah mata.
With my trip to Seri Manjung just around the corner, the pre-race anxiety & panic dah mula terasa. Weekdays workout dah ler rongak bila kena outstation & cuaca yang mula mengganas. Tinggal 2 minggu aje lagi beb! Argh! Ngeri 8000 kali. After this weekend's menu, I felt a bit of 70-30 to visit Seri Manjung with a bang.
Semalam, Sabtu, walau dengan sambutan yang kurang meriah, a few of us proceed with our shceduled workout plan. Only Saifu, Dicky & me cycled up to Peres junction & back to my place. Clocking 64km in 2:29:03 averaging a 25 kph. We were quite satisfied with the achievement, but not the run after. We were struggling alright. Though we only managed to run one loop of my neighbourhood's route (1.21km!!), we were complaining those stiff knee, stiff quad, bright sun & whatever reasons for not to continue. These originate myself to reconsider my training schedule & make the remaining time useful.
Today, the much awaited Mizuno Wave Run 2009 held at UPM berlangsung dengan jayanya. I had anticipated those hills which were there like before, 20 years ago during the school days. I had a good run. It was awesome. Pace was great. Found out later it was a good 5.38. My record for 11km was 1:01:59 (from Start banner to finish line). Race climate was great. Friendly venue, nice booths. I took the chance to get to know a few of Chap Ayam Runners & the best part was taking photos with them. This group is growing day by day. Thumbs up to cikens.
Sunday, October 11, 2009
Berbalik ke post raya menu
Udah le tu...cukup-cukup lah. Puas sangat beraya. Sakan betul aku tengok orang kita ni beraya sampaikan jalan-jalan kat KL ni luarbiasa sesak bila weekend, even lebih teruk dari hari kerja. Untuk weekend ni, aku decided to stay domestic. Tak sanggup aku nak memenatkan diri, family & enjin kereta aku dalam kesesakan open house raya. With wifey a bit tight up with work, aku cuma lepak rumah lepas my morning workouts for both days.
Sabtu pagi, cuma Nizam & me rolled off from our houses to meet Bachin at bus stop Batu 9. Our menu today was to be up Peres & Tekala, covering about 90km perhaps. Met up with Saiful & Abu at Batu 14. Rolling towards Batu 18. Sempat la jugak aku test power aerobars kat jalan kampung Batu 18 tu. Tapi disebabkan ada member cangkuk kat belakang, heart rate aku melambung-lambung macam ombak pantai timur. By the time sampai simpang Peres, Azmar cought up to join the climb. Pace cantek je, seiring & sejalan dengan kaum Ironman ni. Ok la, 30 minit later sampai puncak dengan rasa yang kurang meletup compared to last 2 weeks punya visit.
Nizam had to cut short & reprogram the menu. So we decided to repeat Bukit Hantu. Aku attempted kali ni dengan lebih berhati-hati supaya tak terpedaya dengan geografi topo yang sedikit deceiving. Cuaca agak menyebelahi pihak riders kali ni since dari early morning some slight overcast hovering over southern of Klang Valley. Regroup at peak & descended towards Batu 14 for a coke kat kedai runcit tepi traffic light. Nikmat tak terhingga. The rest tambah nasik dengan climb Bukit Ampang while Nizam & aku kayuh balik. Selit sikit lagi LT workout maintaining 30kph average sampai highway.
Ahad, aku lari sorang-sorang sebab kebanyakan kaum tewas or gagal dengan urusan masing-masing. Layan je route McDonald 8km at 7.00a.m. Dengan bertemankan HRM yang setia, aku cuba untuk maintain at aerobic zone. Nak mula lari kaki ada rasa sikit lenguh, maybe sebab semalam balun kayuh tak ingat. No wonder aku fatigue sikit lepas ride semalam. Tapi once dah mula atur langkah, stomping menjadi semakin rancak. Nothing felt better than to breath the fresh morning air kat kampung sendiri, zero traffic & erti kebebasan...hehehe.
As I passed Lake Valley, parking space was still ample, tak macam weekends sebelum puasa. Masyarakat yang masih sakan beraya & attending open house hari Sabtu sampaikan terlalu penat & careless about apa diorang makan & workouts. Maybe dah habis Syawal baru penuh semula kot tempat parking dengan joggers. Dapat gak complete 8km in about 41 minutes. Lepas key in kat logyourrun.com sekai pace 5.06! Laju tuh. Kena adjust sikit next time.
Sabtu pagi, cuma Nizam & me rolled off from our houses to meet Bachin at bus stop Batu 9. Our menu today was to be up Peres & Tekala, covering about 90km perhaps. Met up with Saiful & Abu at Batu 14. Rolling towards Batu 18. Sempat la jugak aku test power aerobars kat jalan kampung Batu 18 tu. Tapi disebabkan ada member cangkuk kat belakang, heart rate aku melambung-lambung macam ombak pantai timur. By the time sampai simpang Peres, Azmar cought up to join the climb. Pace cantek je, seiring & sejalan dengan kaum Ironman ni. Ok la, 30 minit later sampai puncak dengan rasa yang kurang meletup compared to last 2 weeks punya visit.
Nizam had to cut short & reprogram the menu. So we decided to repeat Bukit Hantu. Aku attempted kali ni dengan lebih berhati-hati supaya tak terpedaya dengan geografi topo yang sedikit deceiving. Cuaca agak menyebelahi pihak riders kali ni since dari early morning some slight overcast hovering over southern of Klang Valley. Regroup at peak & descended towards Batu 14 for a coke kat kedai runcit tepi traffic light. Nikmat tak terhingga. The rest tambah nasik dengan climb Bukit Ampang while Nizam & aku kayuh balik. Selit sikit lagi LT workout maintaining 30kph average sampai highway.
Ahad, aku lari sorang-sorang sebab kebanyakan kaum tewas or gagal dengan urusan masing-masing. Layan je route McDonald 8km at 7.00a.m. Dengan bertemankan HRM yang setia, aku cuba untuk maintain at aerobic zone. Nak mula lari kaki ada rasa sikit lenguh, maybe sebab semalam balun kayuh tak ingat. No wonder aku fatigue sikit lepas ride semalam. Tapi once dah mula atur langkah, stomping menjadi semakin rancak. Nothing felt better than to breath the fresh morning air kat kampung sendiri, zero traffic & erti kebebasan...hehehe.
As I passed Lake Valley, parking space was still ample, tak macam weekends sebelum puasa. Masyarakat yang masih sakan beraya & attending open house hari Sabtu sampaikan terlalu penat & careless about apa diorang makan & workouts. Maybe dah habis Syawal baru penuh semula kot tempat parking dengan joggers. Dapat gak complete 8km in about 41 minutes. Lepas key in kat logyourrun.com sekai pace 5.06! Laju tuh. Kena adjust sikit next time.
Monday, October 5, 2009
Aidilfitri ups & downs
Mujurlah ada jugak beberapa runs & cycles yang aku dapat buat sepanjang Ramadhan walaupun virus malas ada jugak sikit-sikit menggigit especially part hujung nak ke raya. All in all, dengan jaga makan, minum & tidur, insyallah aku dapat retain stamina. Maybe muscle aku kurang berkembang sebab diet aku pun kurang, maklum lah berpuasa.
Since KPI Ramadhan aku ditahap average (at least better than last year sebab kena sinus), sambutan aidilfitri aku pun agak sederhana jugak, on the expenditure point of view la. Takde la shopping sakan. Ada lah jugak rezeki dari sumber-sumber lain yang tak memerlukan aku & famili untuk berbelanja banyak. Alhamdullillah. Akan tetapi, aktiviti kekeluargaan di antara sanak saudara menjelang Syawal sangat meriah. Ziarah menziarahi di kampung tersangat meriah di antara pakcik, makcik, sepupu sepapat, dua pupu, anak buah & definitely all those ketupat, kari ayam, lemang pakcik bawak dari Tampin, roti jala, laksa dll. Mantap 8000 kali.
Workout telah bermula dengan grand seminggu selepas raya. Rupa-rupanya ramai yang tertunggu-tunggu. Hampir 10 orang kaum berkumpul kat rumah aku. Aku pun tak sure sama ada diorang ni nak mula situ sebab nak bedal mee bandung lepas ride or memang nak milage. Kah kah kah! Tapi takpe, all good. Turning up for the ride was at least a big leap from Ramadhan's hibernation for some. There were Alwin, Azahari, Hanchik, Saiful, Nizam, Deti. Bachin & Dicky kita orang jumpa kat bus-stop Batu 9. The menu was to get up Peres & Bukit Hantu & back to BTHO.
Hanchik, Nizam & Deti menambah milage kat basikal baru diorang yg depa purchased bulan posa hari tu. Memang looking forward sangat lah dengan kayuhan ni, especially untuk panjat Peres. Azahari dengan wheelset Reynolds baru beli dari ebay. Aku pulak mau try out C24 ler panjat Peres.
Memanjat Peres was something unbelievable sebab aku dapat cangkuk kat Alwin, knowing for his climbing strength. Dia cranking up big gears, aku spin till my hearts out. Maybe to the omission of a few grams from my bike. Too bad, a handful of us yang opted to get discounts by not joining up Peres & Bukit Hantu. We clocked total of 80km & bedal mee bandung at my place. Hari tu we all dapat panggilan Jockeys. Aku kena sediakan jockey's lounge nanti dalam plan house renovation. Hehe.
My runs thru the mid weeks was a bit substandard due to some adjusted evening plans which I decided to be prioritised. Aku dapat run Isnin & Selasa je. Khamis pi ziarah neighbour warded for diabeter & Friday came back late from meeting. Takde hal. I don't need to worry myself for the Ekiden Run on Sunday as long as I have my running muscles twitched.
Saturday, Alwin & me planned for a test ride with our aerobars. We picked the Ironman 70.3 loop in Putrajaya. It was a 30km route with rolling hills & flat-out flats. The aerobars assisted outstandingly at flat stretches. Memang berbaloi. Easily aku achieved 39-40kph at easy cadence...teruja 800 kali. Hopefully during Powerman, this gadget dapat bantu aku.
Ahad, Ekiden Run kat Putrajaya dengan kaum 10 orang 2 team. Camdek A & B. Tahun ni nampak participation sungguh cemerlang. Kaum Pacemaker vs kaum Chap Ayam Runners. Depa hantar a few teams. Team lain pun banyak jugak. Meriah la kira, compare dengan last year. Crowd dah macam event larian anjuran Pacesetter. Kalau tak silap, team aku placing 18th in our category & 48th in overall. Ok la. Alhamdullillah all went well.
We were served with another sport event took place same time & same venue. Ironman 70.3. Dapat lah aku tengok all those triatletes & super-triathletes beraksi, yang selama ni aku nampak kat dalam blog je. Ramai muka-muka yang aku kenal yang memang berkecimpung dengan sukan ni. A bit teruja tapi aku masih belum taksub dengan challenge yang dihidangkan. Bukan setakat tu, komitmen, masa & sacrifices among those yang lebih penting. Anyway, there is a plan to try the sprint tri next year up my sleeves & also to take up swimming lessons. See how it goes as we approach 2010 lah.
The remaining of my weekend was spent domestically. Neighbours datang beraya & aku sefamili pi beraya ke rumah depa. Tersangat meriah, especially for the kids where they had the chance to walk & laugh & play throughout the moments.
My downside of the week happened Thursday night. Handphone kesayangan telah disambar mat rempit masa kat Shell Cheras Perdana while I was walking towards my car from the cashier. 8 juta kali tahap kemarahan aku bila setiap kali aku ingatkan tragedi tu. Ada lah agaknya hikmah Allah disebalik ni semua. Aku perlu redha. Amin.
Since KPI Ramadhan aku ditahap average (at least better than last year sebab kena sinus), sambutan aidilfitri aku pun agak sederhana jugak, on the expenditure point of view la. Takde la shopping sakan. Ada lah jugak rezeki dari sumber-sumber lain yang tak memerlukan aku & famili untuk berbelanja banyak. Alhamdullillah. Akan tetapi, aktiviti kekeluargaan di antara sanak saudara menjelang Syawal sangat meriah. Ziarah menziarahi di kampung tersangat meriah di antara pakcik, makcik, sepupu sepapat, dua pupu, anak buah & definitely all those ketupat, kari ayam, lemang pakcik bawak dari Tampin, roti jala, laksa dll. Mantap 8000 kali.
Workout telah bermula dengan grand seminggu selepas raya. Rupa-rupanya ramai yang tertunggu-tunggu. Hampir 10 orang kaum berkumpul kat rumah aku. Aku pun tak sure sama ada diorang ni nak mula situ sebab nak bedal mee bandung lepas ride or memang nak milage. Kah kah kah! Tapi takpe, all good. Turning up for the ride was at least a big leap from Ramadhan's hibernation for some. There were Alwin, Azahari, Hanchik, Saiful, Nizam, Deti. Bachin & Dicky kita orang jumpa kat bus-stop Batu 9. The menu was to get up Peres & Bukit Hantu & back to BTHO.
Hanchik, Nizam & Deti menambah milage kat basikal baru diorang yg depa purchased bulan posa hari tu. Memang looking forward sangat lah dengan kayuhan ni, especially untuk panjat Peres. Azahari dengan wheelset Reynolds baru beli dari ebay. Aku pulak mau try out C24 ler panjat Peres.
Memanjat Peres was something unbelievable sebab aku dapat cangkuk kat Alwin, knowing for his climbing strength. Dia cranking up big gears, aku spin till my hearts out. Maybe to the omission of a few grams from my bike. Too bad, a handful of us yang opted to get discounts by not joining up Peres & Bukit Hantu. We clocked total of 80km & bedal mee bandung at my place. Hari tu we all dapat panggilan Jockeys. Aku kena sediakan jockey's lounge nanti dalam plan house renovation. Hehe.
My runs thru the mid weeks was a bit substandard due to some adjusted evening plans which I decided to be prioritised. Aku dapat run Isnin & Selasa je. Khamis pi ziarah neighbour warded for diabeter & Friday came back late from meeting. Takde hal. I don't need to worry myself for the Ekiden Run on Sunday as long as I have my running muscles twitched.
Saturday, Alwin & me planned for a test ride with our aerobars. We picked the Ironman 70.3 loop in Putrajaya. It was a 30km route with rolling hills & flat-out flats. The aerobars assisted outstandingly at flat stretches. Memang berbaloi. Easily aku achieved 39-40kph at easy cadence...teruja 800 kali. Hopefully during Powerman, this gadget dapat bantu aku.
Ahad, Ekiden Run kat Putrajaya dengan kaum 10 orang 2 team. Camdek A & B. Tahun ni nampak participation sungguh cemerlang. Kaum Pacemaker vs kaum Chap Ayam Runners. Depa hantar a few teams. Team lain pun banyak jugak. Meriah la kira, compare dengan last year. Crowd dah macam event larian anjuran Pacesetter. Kalau tak silap, team aku placing 18th in our category & 48th in overall. Ok la. Alhamdullillah all went well.
We were served with another sport event took place same time & same venue. Ironman 70.3. Dapat lah aku tengok all those triatletes & super-triathletes beraksi, yang selama ni aku nampak kat dalam blog je. Ramai muka-muka yang aku kenal yang memang berkecimpung dengan sukan ni. A bit teruja tapi aku masih belum taksub dengan challenge yang dihidangkan. Bukan setakat tu, komitmen, masa & sacrifices among those yang lebih penting. Anyway, there is a plan to try the sprint tri next year up my sleeves & also to take up swimming lessons. See how it goes as we approach 2010 lah.
The remaining of my weekend was spent domestically. Neighbours datang beraya & aku sefamili pi beraya ke rumah depa. Tersangat meriah, especially for the kids where they had the chance to walk & laugh & play throughout the moments.
My downside of the week happened Thursday night. Handphone kesayangan telah disambar mat rempit masa kat Shell Cheras Perdana while I was walking towards my car from the cashier. 8 juta kali tahap kemarahan aku bila setiap kali aku ingatkan tragedi tu. Ada lah agaknya hikmah Allah disebalik ni semua. Aku perlu redha. Amin.
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