Race Report Port Dickson International Triathlon 23 July 2011

Race Report

PD International Triathlon

Sprint Distance

23 July 2011

I’ve been training for 7 months to get to this stage and this is a validation of all the effort I’ve put in. Obviously I’m still alive enough to write this Race Report. So here goes.

Swim 750m

It’s no secret that I am a weak swimmer. In fact, out of the 3 disciplines of the triathlon, swimming is by far the weakest of them all. I have had several disasters during swim especially in the Hoohathlon as well as the Triathlon Clinic I attended.

This morning I tried something new and went for a warm up swim at the beach for 20 minutes. And actually it felt great. After the swim, I walked slowly from the beach area to the Marina, getting ready for the pontoon start.

I hated the idea of starting from the pontoon. I think it’s because I have to jump right into the deep end. I waited around for 15 minutes before it was time to start swimming. When the horn blew, I didn’t give myself a chance to think about anything and just jumped in. My strategy was to do the breaststroke until I got comfortable with the water. Then I would switch to the freestyle.

When I jumped in I had to make sure that my goggle was tight and that no water seeped in. I could feel just a little droplet of water in my left eye and I hesitated to move forward and actually started to turn back. But I knew if I turned back all sorts of drama could happen so I decided to move forward instead of turning back.

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Daily Log 4 July 2011


I went for the monday triathlon swim workout tonight and was really suprised at how much my swimming form has changed ever since I got that snorkel contraption. I wasn’t swimming at a champion pace but I managed to swim 1.5km in 53 minutes using a combination of 100m freestyle and 50m breaststroke. I’m really happy with that. If I keep this up, then the 750m swim during the sprint triathlon should be manageable provided I don’t freak out.

My strokes are getting smoother though I know I still have issues with my breathing. Something I will correct eventually. For the time being I want to focus on increasing the freestyle to breaststroke ratio so that I can build up my swimming stamina.

On another note, Grace had kindly offered to take me out on a swim outing on saturday at Templer’s Park natural pool. Thanks Grace. You’re becoming a life saver ad we’re going to conquer this triathlon together.

Weekly Log 27 June – 3 July 2011 – Still sick


It’s less than 4 weeks away from the triathlon in PD and I am still not well. My training has dropped by 50% in terms of volume and this week I took three days off. Sigh. This is not going very well and I can almost feel my form dropping (not that I was really on form anyway). I missed the NTV7 7km run on sunday as well as the second triathlon clinic ( I had to choose between the two and ended up not going to either because of my flu).


This is how the week went:

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Daily Log 1 June 2011 – 50% swimming, 25% cycling, 25% running



OK. The triathlon is 4 weeks away and I don;t gave to tell you that I am getting anxious and my anxiety comes from the state of my swimming. So much so that I’ve decided to focus more attention on swimming than the other disciplines. Swimming is supposed to be the one where triathletes train the least (relative to the other 2 disciplines) but that doesn’t apply to me as my swimming isn’t up to scratch at the moment. When I become proficient and less clumsy with swimming, then I can start thinking about the other 2.


I went swimming again tonight though I am suffering from the flu. This sunday is the second triathlon clinic in PD so I get another chance to swim in open sea water. Because of the flu, I was seriously considering missing the triathlon clinic but all these thoughts left my mind completely when Grace from GraceTri-Bulations got in touch with me to ask about my swim. She found out about the triathlon clinic and without any hesitation committed to doing it. 

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Daily Logs 27, 28, 29, 30 June 2011 – Busy working on my book ‘ReActivate Your Life – How To Make Changes And Achieve Anything You Want In Your Life’


OK. I have been neglecting writing here for a few days. So now I have to make a quick recap of the activities during the day. Before I do that, the book ‘ReActivate Your Life – How To Make Changes And Achieve Anything You Want In Your Life’ that I’m writing is going well and my new website will be launched next week. I’ve also been working on some audio recording as well as articles about some of the principles I’m going to include in the book.

The other exciting thing is that I have registered as a contributor to ezinearticles.com. I’m still a novice at writing and this is one of the steps I’m taking to improve my writing. Have a look there if you have the time.


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Weekly Log 20 – 26 June 2011 ‘ReActivate Your Life- How To Make Changes and Achieve Anything You Want In Your Life’

My first time open water swim

WEEKLY LOG 6 – 12 JUNE 2011

This week is Standard Chartered Week. I entered the 10km event which is my second ever (my first was the Larian Bomba).

This is how the week went in my preparation for the race.

This is how the week went.

Race Report – Standard Chartered KL Marathon 10km 26 June 2011

The 10km race held during the Standard Chartered KL Marathon held on 26 June 2011 is my 7th race for 2011 (actually my 7th race ever). The Standard Chartered KL Marathon in the premier event in the running calender for Malaysia. And it did not disappoint.

Flag Off

Arrived there at about 6:45AM and made it just in time for the flag off (barely). I hade underestimated the traffic and parking and was relying purely on luck. We arrived at the venue much much earlier but couldn’t find any parking spots and the police had erected road blocks all over the place. Luck was really on our side as we found a nice parking space near Bank Negara. After parking the car we rushed to the start line for the 10km run (near the National Monument) and got there literally when the gun went off for the 10km run. Nothing to worry about through as there were thousands and thousands of people waiting to run at the starting line. Even when the gun went off I was still not moving. The slow shuffling itself took me about 10 minutes before I could start running.

When I did start running I was already quite warmed up and I settled into an easy pace. My strategy was to run easy for the first 5km and then pick up the pace for the final 5.

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Daily Log 25 June 2011 – Pre Race Prep for The Standard Chartered KL International Marathon

Tomorrow is the Standard Chartered KL International Marathon, the premier running event in Malaysia. About twenty thousand people have registered to run for the various races, 42.2 km, 21.1km, 10km and the fun run 5km. I entered the 10km race which is due to flag off at seven o’clock.

This will be the second 10km event that I have entered, the first being the Larian Bomba where I recorded a time of 93 mins. My target is to first better that 93 mins and then to break the 90min barrier. Going by the pace that I’m running these days I should be able to do it in 80mins (if I don’t walk). This will be a true test of the state of my mind as I would suddenly stop running in the last few races for no reason at all and because of that, my time suffers.

So regardless of pace, I will make sure I don’t suddenly stop running. Tonight’s going to be an interesting night as I want to get an early night sleep which will be real challenge as I don’t sleep easily.


I did another brick bike and run workout today. Nothing to intense, just half an hour for each of the workout. As the day of the triathlon gets nearer, I have to really get used to the transition between the bike and the running.

An interesting thing to note is that I must remember to start if slowly for tomorrow’s race. Whenever I start off strongly I always tire out in the end. Hopefully for this race I can get faster and faster rather than slower and slower.

Wish me luck and keep an eye out for the race report tomorrow.

Daily Log 24 June 2011


I had another rest day today. I haven’t given myself the luxury of 2 rest days in a row since I started this journey way back in Nov 2010 (8 months ago). Why the 2 rest days? Well, I’ve been terribly busy with my book as well as putting the final touches to my new website. That is the official excuse.

The real reason lies in the fact that I feel very tired, both physically as well as emotionally. A lot of worries regarding my training (especially my swimming) has been nagging at my thoughts. I find myself taking things too seriously. Don’t get me wrong. When I workout, I do so with a ferocious intensity and it’s serious business. The problem was that I’m beating myself to much and too easily when I don’t get the results I want. Sometimes I yearn for things to be like 6 months ago when every workout was an adventure.

So yesterday and today I decided to focus my attention to my book and website and I’ve been very productive doing it. It’s good to take a break from my triathlon training. It gives my body a real chance to heal and get stronger. It gives my mind a similar chance to think about what I need to focus on in the next 4 weeks.

And now I’m ready. I can’t wait to work out tomorrow. And I’m going to have me a real adventure.

Daily Log 23 June 2011 – I’ve lost everything


Today is rest day. To be honest, I didn’t feel like working out. My MacBook died on me today, taking with it all my work on my book, the audios I’ve been recording and the articles and ebooks I’ve been working on.

Yes. I readily admit that I haven’t backed up my work. The last full back up was about 1 month ago. I’ve lost hours and hours of work that I have poured in since I started writing the book.

My Apple Supplier, Albert, had just come to pick it up and I’m praying that it’s a software issue and not a hard disk issue. If it’s software then it can be fixed easily. If it’s hardware then I’ve lost everything.

Let’s see what happens.