give me a sec and i'll be okay

I just came back from Perhentian Island Challenge. First time partnering Abg Wan. Managed 5th placing. No bruises, just scratches and muscle aches. Should've joined fong for recovery swim.

I feel like im losing it. Everything is out of hand. assignments, projects, tests.... i need to divert my energy towards the academic part for a bit. So it's decided, Im not going back to KL for merdeka hols. will try to mend the pieces here instead. I need a break from the pressure. Im tired of travelling and commuting. if only they have LRT from tronoh to KL.

My bro graduated with honours today. He won the bronze rector award for Bachelors of Mechanical Engineering. You are my inspiration, I admire u, I adore u, I love u bro. Congratulations on your graduation.

possible events:
26-28 Oct: SEARF championship, Pattaya, Thailand
10 Nov: POWERMAN, Lumut
Feb08: Ironman (thanks to Joyo I'm seriously considering it)

Race Calender

12Aug07: PJ half marathon
16-18 Aug07: UNITEN intervarsity rowing championship
26 Aug07: Perhentian Island Challenge/ Bukit Gasing Challenge
Sept07: Ramadhan
Oct07: Aidilfitri
26-28 Oct07: SEARF Championships (sea games selection) @Korat
Nov07: ASEAN Varsity Boat Race
6-8 Dec07: Sea Games @ Chonbury

Transition Week (30July07-05Aug07)

30July07(Mon)- REST/ Puasa Ganti #7

31July07 (Tue)- Morning run 4kmx2
(1)22:30
(2)23mins

01Aug07 (Wed)- Swim 500/400/300/200/100
with paddles 50m x10
Gym workout: back extension, leg extension, bench press, squat, RDL, high pull

02Aug07 (Thurs)- Easy run 10km
Ergo 30mins split 2:24

03 Aug07 (Fri)- Easy run 4km (22:41)
Running drills

04Aug07 (Sat)- Ergo 2km Test
Split 2:02.4
Time: 8:09.6 (Personal Best)
Rowing 12km steady state
Evening rowing 8km technique correction, SR24,26,28,30

05Aug07 (Sun)- Adidas King of The Road 10km run
Time: 56min
Placing: 13 (category G)
Rowing time trial
1000m 4:34
500m (1) 2:12
500m (2) 2:05
500m (3) 2: 07

Week 10 (16July07-22July07)

16July07 (Mon)-REST

17July07 (Tue)- Run session
4km warm up
fartlek (2km): 10:39
400mx3 = 1.2km
(1) 1:46
(2) 1:43
(3) 1:45 (mariana 1:30)
swim 500/400/300/200/100
Rowing 8km

18July07 (Wed)- Easy run 8km
Ergo 30mins split 2:16.8

19July07 (Thurs)- Run workout
4km warm up, 2km sprint (10:45)
Running drills

20July07 (Fri)- REST/Swim

21July07 (Sat)- REST/ Travel to PD

22July07 (Sun)- PD international Triathlon
official results: 1.5km swim- 36:56
40km bike- 1hour 33min
10km run- 56:56
Total time: 3:07.7

Week 9 (9July07-15July07)

9July07 (Mon)- REST/ Puasa ganti #6

10July07 (Tue)- Run session 4km warm up
Fartlek 15mins (7laps)= 2.8km
400m sprint x3 =1.2km
warm down=1.2km
Rowing 12km steady state
evening run: 4km warm up
2km x3 =6km
(1) 11:30
(2)11:25
(3) 11:40

11July07 (Wed)- Rowing 4km
Ergo 60mins, split 2:24.5

12July07 (Thurs)- Easy run 2km warm up
Running drills
Swim
Rowing 8km

13July07 (Fri)- REST

14July07 (Sat)- Long ride: Bt14-Semenyih-Bt14
total dist: 80km
Rowing 12km

15July07 (Sun)- Long run 12km (easy pace)
duration: 1hour 12min
Rowing 8km
Gym workout: explosive

Total run milleage: 32km

Week 9 (9July07-15July07)

Week 8 (02July07-08July07)

2July07 (Mon)- REST/ Puasa ganti #5

3July07 (Tue)- Easy run 4km (22:54)
Easy run 8km (44min)
Speed: 10.9km/h

4July07 (Wed)- Easy run 6.4km (35:04)
Speed:11km/h

5July07 (Thurs)- Tempo run 9.6km (6.4km@11.3km/h)
Flight LBN-KUL 1720 MH2608

6July07 (Fri)- REST

7July07 (Sat)- Easy run 6.4km
Ergo 30min
row water 8km

8July07 (Sun)- PD Pre Race Training
1.5km Swim- 40mins
40km bike-1hour 30
10km run- 57min

TOTAL run milleage: 44.4km

Week 7(25Jun07-01July07)

25Jun07 (Mon)- REST/ Squash

26Jun07 (Tue)- Easy run 4km (23:19)
Botanical garden 4 laps (39min)
Swim 50/200/150/100/50

27Jun07(Wed)- Easy run at botanical garden 5laps (47min)
swim 50/500/400/300/200/100/50

28Jun07 (Thurs)- Speedwork 8km
Elevation 1%
4x 800m @ 12.6km/h
with 400 easy jog in between sets

29 Jun07 (Fri)- Easy run 6.4km
Speed: 10.8km/h

30Jun07 (Sat)- REST

01July07 (Sun)- Long Run 17.5km
Duration: 1 hour 54min
swim 500/400/300/200/100
stroke correction

TOTAL run milleage: 50.3km

Week 6 (18Jun07-24Jun07)

18Jun07 (Mon)- REST/ Puasa #4

19Jun07 (Tue)- Easy Run 5loops of botanical garden (48min)
uphill sprint x3

20Jun07 (Wed)- REST/Squash

21Jun07 (Thurs)- REST/ Pack bike

22Jun07 (Fri)- REST/ Travel to Miri

23Jun07 (Sat)- Miri Sprint Triathlon
750m swim, 20km bike, 5km run
6th placing

24Jun07 (Sun)- Miri OD Triathlon
1.5km swim, 40km bike, 10km run
6th placing

Week 5 (11Jun07-17Jun07)

11Jun07 (Mon)-REST/ Puasa Ganti #3

12Jun07 (Tue)- Bike Spin 30min
Easy run 8km
Duration: 46:23
Speed: 10.3km/h
Lunges x100

13Jun07 (Wed)- Easy run 6.4km
Duration: 36min
Speed: 10.7km/h-11km/h
Skipping x1000

14Jun07 (Thurs)- Tempo Run 6.4km
Speed 11.2km/h
Warm up+cool down: 3.2km
(8km in 43:23)

15Jun07 (Fri)- Easy run 5km (28:30) + 1.6km warm down
Speed:10km/h
Elevation 1%

16Jun07 (Sat)- REST

17Jun07 (Sun)- Long run 13.5km
Duration: 1hour24min
Swim pyramid 100/200/300/200/100

TOTAL run milleage: 36.9km

Week 4 (04Jun07-10Jun07

4Jun07 (Mon)- REST

5Jun07 (Tue)-Easy run
Dist: 8km
Speed: 10km/h
Duration: 48:12
Bike spin 45mins

6Jun07 (Wed)- Bike spin 30mins
Swim 50m x10 sprint

7Jun07 (Thurs)- Bike Spin 45mins
Tempo run 4.8km (35:40)
3.2km warm up+cool down
Speed: 11.3km/h

8Jun07 (Fri)- Bike spin 30mins
Easy run 8km
Speed: 10km/h-10.5km/h
Duration: 47:23

9Jun07 (Sat)- REST/Swim

10Jun07 (Sun)- Long Run 13.5km
Duration: 1hour 29min
swim pyramid+ stroke correction

TOTAL run milleage: 37.5km

Week 3 (28May07-03Jun07)

28May07 (Mon)- REST/ Puasa Ganti #2

29May07 (Tue)- REST/XT

30May07 (Wed)- Easy run 3.6km
Hill Sprintx5

31May07 (Thurs)- Bike spin 1hour

01Jun07 (Fri)- Bike spin 45 min

02Jun07 (Sat)- Bike Spin 30min
Swim pyramid 100/200/300/400/300/200/100

03Jun07 (Sun)- Easy run 3km
Swim stroke correction, easy run 2km


maintenance week, very low milleage