Daily Log 12 May 2011



Tuesday’s and wednesday’s workout was very intense involving interval trainings for both the bike and the run. On top of this was the Core Workout for both upper body and lower body. My body is reacting to the load and it’s screaming for me to slow down a bit. I was supposed to go for an easy 30 minute jog followed by a 2 hr swim workout (I did the run bit didn’t do the swim).


After the interval training yesterday, today’s run was more of a recovery run. Nothing too hard and not too long either. 10 minutes warm up followed by a 10 minute moderate run followed by a 10 minute cool down. I now do a lot of transition workouts which involves a 15 minute easy warm up on the bike before I run (or an easy 15 minute cool down running after a bike workout).

Read moreDaily Log 12 May 2011

Race Report – Larian Bomba 8 May 2011 10km



My fourth race of the 2011 season (I never thought of my years in terms of seasons before)- The Larian Bomba 2011 10km run held in celebration of the World’s Firefighter’s Day.

This particular race was full of drama for me and I learnt a lot about myself today.

Read moreRace Report – Larian Bomba 8 May 2011 10km

Daily Log 6 May 2011



I’ve been slowly increasing the intensity and duration of my weekly workouts as part of my effort to transition from the Base Phase into the Build Phase of my triathlon training. The base Phase is all about getting mileage in all the 3 disciplines of swimming, cycling and running and it involved long hours of working out at a slow pace. The Build Phase is all about pace and power which involves lots of speed work such as interval and fartleks. Another way of describing the difference between the 2 is that the I would stick to between 70%-80% (sometimes 85%) MHR for the Base Phase whilst I wold push my heart rate to beyond 85% MHR for the Build Phase.

Read moreDaily Log 6 May 2011

Daily Log 4 May 2011



I had a late meeting at one of the Towers at KLCC this afternoon. To wait out the heavy evening traffic I decided to run at KLCC Park for the first time. I’ve always wanted to run there but never actually got round to doing it.

The running track around the park is 1.3km long and I went round 6 times (5 laps run and 1 lap walk). I find it odd to be running with other runners as I usually run alone. I found that I couldn’t focus on my own running pace and at times started to run faster than usual. I know this is odd as all running events has other people in it and I can’t expect to run alone.

Read moreDaily Log 4 May 2011

Race – Larian Bomba 2011 10km


I registered for the Larian Bomba 2011 10km run which is heldon 8 May 2011 in conjunction with the International Firefighters Day.

This will be 4th running event for the year (actually for my entire life so far) and at 10km will be the longest. Cut off time for this 10km is 90 minutes. It’s a bit daunting for me as I can manage 100 minutes for the 10km (last night’s 10km was 100 mins).

The route is roughly the same as the FT Day 2011 7km run and the World Kidney Run 2011 5km. I surveyed the route this morning and found it to be quite nice.

Read moreRace – Larian Bomba 2011 10km

Daily Log 30 April 2011


I have a few 10km runs coming up in the next few months (and even a 16.8km run in October) and I know that I had better start training for it. Running 5km will not cut it anymore. Some of the events coming up are:

8 May 2011 Larian Bomba 10km

Read moreDaily Log 30 April 2011

>Weekly Log 28 March – 3 April 2011

> Me and my swim coach Saiful   This is how the week went: This is how this week went. Monday SwimTuesday Run, bike and swimWednesday Run and swimThursday Bike and swimFriday SwimSaturday Swim and runSunday Rest This week was a bit messy for me. I had intended to start getting up early to go …

Read more>Weekly Log 28 March – 3 April 2011

Daily Log 2 April 2011 – Swim and Run

My swim coach, Saiful, and me..


I had my third swimming lesson today. The last time I had my swimming lesson was 3 weeks ago and in that lesson we discovered 2 things:

1. That my recovery is sloppy- I lead with my palm instead of my elbow
2. I have to start kicking

So I’ve been going to the pool almost every day for the last 3 weeks doing a lot of drills and a lot of laps. My usual workout consisted of the following:

Superman glide
Slow pace Freestyle
Freestyle with fins
One armed freestyle with fins
Lazy arm
Moderate Freestyle
I’m happy to say that after all those drills, I can now see some results. My recovery is now better and I am leading more with my elbow (not perfect but definitely better).

Read moreDaily Log 2 April 2011 – Swim and Run

Race Report – World Kidney Run 20 March 2011


My second race ever

This morning I ran in the World Kidney Run 5km race held at Dataran Merdeka, which is the same venue as last weeks race, the FT Day 7km Run. I wrote about my pre race prep last night and one of the worries I had was not getting enough sleep. I hit the sack at about midnight last night and sure enough, I was not able to go to sleep until about 3:30 AM which gave me about 2 hours sleep. Needless to say, my energy level was at a low when I got up to get ready for the run. The thought of not waking up and missing the race did cross my mind but I knew I’d regret it big time later. So I got out of bed, had a shower, did my prayers and got ready to go. We got there at about 6:45AM and parked about 1.5km away from the starting line. This gave me a chance to do my slow warm up.

My warm up lasted about 30 minutes and consisted of a slow run to bring my heart rate from 50%+ MHR to 70% MHR. I have just discovered the importance of warming up and I wanted to make sure I follow all the best practices.

Read moreRace Report – World Kidney Run 20 March 2011