Life is Swe3t: Weekend training

Monday, March 9, 2009

Weekend training - Weekend 10

3 days weekend 10

Sat - 15km run with 1.5km swim, then it was muffin time...

Sun - Story as below (Yummy menu)

Mon - 18km run + 30min bike on trainer.. coupled with core workout yg hampeh (cuti maulidur rasul, yeay!!!)

Fong : wan, sunday buat 20k run kat lake gdn, then g celup kat pool.. Mon baru bike

Wan : bike on sunday gak aaa... pas run nak bike <- semangat aje tinggi

rupanyer, sunday morning wan terlajak tido.. terpaksa aa i run kat bukit jalil instead of lake garden.. si wan ni budak budak rowing, rasenyer boleh tarik die into triathlons.. intro to tri.. however, he did run 1o k kat tt wangsa, with his fren.

plan tetap berjalan lancar. tot of swimming relax @ 1.5km after run, tapi tunggu nyer tunggu kat pool, ended up 2.5km swim.. wan & friend; adi came late..

Ntah ape yg budak skang makan, cepat sgt belajar.. si adi, baru belajar 3 stroke breast stroke could do 700mtr swim da.. dat 700mtr was actually my directive instruction to wan, because igt nak ajak wan masuk triathlon sprint. wan pun belajar freestyle ngan cepat.. budak2 skang cepat absorb. dulu akak ni.. blajar2 pon tak dpt... at this rate, si wan & adi could do tri olympic distance in no time.

after dat, terus biking leg.. told wan before, dat we will do genting sempah route.. route tu cooling, mmg sesuai untuk org yg suka bgn lewat.. wan took acap's roadbike, while adi wan's mountainbike.. we rode up sempah slowly.. adi was d highlight for his first long ride was going uphill with a mtb.. i dun think he did biking more than 10km even.. tapi, mamat ni mmg kuat.. wan pun cepat belajar..

Kepit lutut!!! Tukar gear!! Focus Cadence!!! <- byk ckp plak I..

tapi dorg mmg menyerap ngan cepat.. they did great.. we went all the way up, hirup fresh air, before going down.. going up was torturing for them, but i m really glad that they made it without a fuss. igtkan budak2 skang manje... then, otw back, i had terrible stomachache, terus balik cari toilet.. ni gara2 minum air waterfall bab refused to waste money to buy water.

i realised that i missed the previous time that I just go N ride for fun.. no training, no speed, no race.. enjoying the every moment of riding, tgk scenery, no pressure at own leisure..