Track training after Kenyir Triathlon, April 11, 2006
For the whole morning, meeting up with house renovations vendors for quotation. Just got the keys on Monday form Lily & Don. Alot things to settle, mentally exhausted.
Went to track in the evening. Was actually planned to swim non-stop 2 hours at Chin Woo Pool to prepare for the next week Swimathon, Marang. But, decided to skip the race as the house reno still need rounds of negotiation.
Run at Pandan Track at 6.30pm. Mr.Chan was not there, but informed Siao Wah to guide us to run 8 x 800m.I ran the first 3 sets of 800m with the first group of 4 min split time. The timing was roughly 3m23s, 3m25m and 3m28s. Join Ah Siah for the 4th run, managed on 3m48s. Rested for 4min, ran another 800m for 3m11s and the last one on 3m25s.
Legs muscles feel paint but feel good as to sweat out after the run.

ti Kenyir Lake International Triathlon, April 9, 2006

Time was 6.10am when our room's only alarm clock rang in the morning. We all jumped up from the bed as Mr.Chan told us in the race briefing last night mentioning that the bus will bring contestants to the race starting point at 7am sharp.
I quickly got up and first thing in my mind was to borrow the floor bump from Chee who was staying jz opposite us. After getting everything done, we left our room at 6.50am and heading to the starting point.
The morning weather was a clear sky with the atmosphere at the starting point was so merry. Every participants looked ready for the great race ahead. I took a few shots with frens arnd while doing some stretching and warming up in front of the bike rack.
I knew from the briefing last night that the bike course was different from last year. I'm expecting nothing but a hard hard ride as I'm still riding on my iron bike, hopefully it'll be the last time with it in the race.
3,2,1. GO!!!!!!
I started the race with a not so good/hard swim. Manage to come our from the water arnd 25++ min, once again failed to beat the sub 24 min par (official time was 22m50s but distance covererd was 1400m). Got out from the water and ran upwards to the T1.

Felt abit messy(maybe to long never raced). Dropped my bike and the chain dislocated. Luckily Mrs Chan helped me to put it back within a flash of time. Just b4 I sat on my bike, heard MC announced that Don Khor just coming out form the water(abit slow for him this time).Manage to climbed the first hill but with great efforts as still feeling abit exhausted after the swim and the incident.
Went down the first hill (and the greatest hill) at 70.4km/h. Just right after the first turn to the main road, saw Don Khor passing me. Tried to followed him for a few hundreds meter but gave up cos afraid of cramp.
Riding on a my own for a few seconds b4 another man passing me, think nothing else but just tried to draft behind him. Managed to draft him, but very obvious he was not that fast. After a whole, saw Moh(Penang Ironman) passing me, stick to him and follow him for around 10km. Lost him during uphill. Saw Simon Low, he gave me signal to draft him, pedal hard to close to him but just when come to hill lost him again. During my last big hill before the 20km U turn, I was riding all alone. Putting my hardwork paid during the training with Mr.Chan for Ampang Hill into action and feeling not really hard. I think the Ampang Hill training is much more tougher than this but some how Jin Loong, a young swimmer said the race day hill make him lost a few pounds.
I cycled along on the way back and saw Chee, Siao Wah right after my U turn. Drafted Siao Wah for a few KM back before gave in the hill work again. Then follow by Chee and Kuen. Drafted behind them towards the last few km. I slowed it down during the last hill before turning back to the small road as to ease my pedaling so that i won't get cramp once i get down from the bike. Pushed my ironbike up the last great hill. Saw Victoria struggling through her first running loop. Reached the T2 @ 1H28M, considered a great improve for me as I still managed to get down to the T2 b4 Carmen did so. Very satisified with my ride today as i was improved on my riding so far, some more i was riding on an ironbike.


Started the run leg with a weird feeling on my leg. Luckily no cramp, know abit more now on how to control it. My thigh and hamstring cried out and seemed to strike during the uphill. Was just walking during the hill, especially the last hill. Saw Jin Lung during my 1st loop u turn. Felt so great cos last yr lost to him alot. Ah Sui was keeping up the pace from behind. He passed thru me after the 1st 5km. Can't follow his pace. Passed Jin Lung during the last hill, was feeling so great, slow down on the down hill as can feel the thigh also cramp, passed by Jin Lung again. Lost to him 1 minute behind.
Feeling so good for this race as the training by Mr.Chan really paid off and can feel that my running in on a good track. Next target, to beat Ah Sui or Carmen in PD Triathlon. Cheers