First Workout With FT80

I think I need a name for my watch. I have Ima, I have Kim, I have Oprah, now what? Polar? Sounds boring...if you have any suggestions please let me know. The function is pretty cool...you can upload all your result through this data transmitter thingy via usb. very canggih....just put my watch on it, and the data will transfer by itself.

As you can see below...my result of last night's ride up to Balik Pulau. I burned 1042 calories and you can see the 3 different zones. I was in Zone 3 when I started climbing the hills. One thing I noticed is my heart rate drops really fast when the workout is not intense. So, don't rest too much or else your workouts will be in vain.

This is my first ride to BP after my knee surgery. My time is definitely slowly than my usual but when I reach the BP town, my heart was really filled with joy. I can't thank Him enough for this moment I never thought I could achieve again. On top of that, I received a round of applause from the state development guys and girls who were there. I really felt motivated and strong. Now it's time to pick up my stamina and strength again.

[ima fell sick on the way up there. need to send her to the doctor]

I've Check Her Out

Finally I'm back in the pool! New environment and my gf says..she's a gf with benefits =p She's talking about her condo's swimming pool, not anything else. =p Her pool is slightly bigger than mine and the best thing about her pool is, the water is warm in there. Can't explain how is that possible but yea...it's warm. Oh yayaya., she said my swimming speed was slow. hahaha.

After that I went to check out the used Giant TCR bike. I kinda like it a first sight, but its a really old model, a 2003 model with aloy frame. The one I googled was a carbon frame which is the TCR Once bike. This is different from that, however the owner really took good care of it, and it looks brand new. It looked cleaner than Ima. =x Btw, I just bathe Ima today. She's white as snow now. =)

I did test ride on it, slighty lighter than Ima and the wheelset is pretty slim. I bet I can go faster with this. This means I'm gonna get a bike which is almost the same as Ima. Hmmmmm...He is willing to let it go for 1.7K (after nego) and the intial price after upgrade and everything was about 4K. Not too sure whether I should get it. =x

Gonna face Frontliners Spartan later this afternoon. Excited!!!!!!!!

[fw + swim]

Gonna Meet My New Ride

I just made an appointment to meet 'Giant TCR Once' bike. I'm getting excited! Another new potential toy coming into the family. Hopefully I can seal a good deal. Hopefully I can still keep Ima. =l She has surpassed 1,000 km++ already. Tua han liao. Congratz!

Today's e.devotion with John and KH was another fruitful one. We read Proverbs 20 together and particular liked v25 from it. It is stated, 'It is a trap for a man to dedicate something rashly and only later to consider his vows.' Many of times, we would make promises or commitment towards something hastily or with an intention to please someone. This is dangerous because you're only setting a trap for yourself. That's foolish!

I think I have made a few commitments which I feel like pulling out now. =x Help me!

[RPM]

Save The Planet Please =/

I can feel the temperature rising! I do think earth hour shouldn't be the only event that encourages people to turn of their electrical appliances. Everyone should do their part. Better do it now before its too late.

As I was doing my usual ride to TB and back, I was drenched/flooded with sweat half way through my journey. My hands were soaking wet, my helmet...fuh!! the sponge in it was absorbing all the sweat till it started to drip because it's over flowing. I could taste salt around my lips, it made me more thirsty. I've never sweat so much before, further more it was an early morning ride. =x What's happening to planet earth?

I'm thinking of getting a new bike;

[Giant TCR Once]

or

[Giant TCR Advance]

Ima is still doing well, she's good but I need an ori bike. Money money money? How can I get more of you?

[FW + 42 k bike + prevent global warming please]

Meeting & Training Night

I have to admit, I have not been very responsible and active with my roles lately, particularly with the Penang Floorball Association (PFA). I chatted with a friend last Tuesday and it made me realize how little I have been contributing to the Floorball scene. All I have been doing lately is to build and prepare myself. [Yea, pretty selfish I know =x] But what triggered all this? It's personal. haha.

We had a Kejohanan Floorball Sekolah Pulau Pinang (KFSPP) meeting last night and I am really glad to be able to sit with this 'dreamers'. We have a goal to achive by 2012 and I believe we have a great team of people that will make all this happen. 2012 ~ a significant year for me! =)

Went for a date with Ima to Teluk Bahang after that. The road along Gurney Plaza is getting more crowded, hectic and jam. It wasn't that bad months back. What's wrong!?

Distance: 42km
Time: 1:20
Max speed: 68.0km/h
Avg speed: 31.5km/h

When I got back home I was amazed with the Max Speed that I hit, 68km/h and I did that on a flat terrain. It's not a downhill thingy. Gonna break my time and speed in the future. I'm gonna increase my mileage to at least 70k per ride. Time to up the stake!

[Training builds the chemistry - Inner Circle]

Back To Running

My last run by myself was...hmmmm...errrrrrrr....aaaaarr...errrrrrrrr aiyaaaaa. Can't even remember when la. I've been too comfortable riding Ima. The reason why I have been riding and not running it's because of the speed. I love going fast but when I'm running, it feels like I'm a slow tortoise. =x

Yesterday I forced myself to make a run to Gurney and back which is about 8K. Furthermore the weather was just perfect, nice cool breeze with an after rain aroma in the air. The view from Gurney drive was rewarding as well. And oh ya!!! I saw a husky! So so cool!

Anyway, back to my run. My calves were really tight after the 4K mark. It forced me to take a few stops to stretch and loosen those muscles. I really dislike this feeling. It breaks the momentum but I guess my body were not conditioned enough after a long break. Thank goodness, my 'engine' is still in optimal condition.

Question. Have you ever feel like you needed to stop running and take a break even though you're just half way through your run? How do you overcome this and finish strong? Is it the mental or the physical?

Answer. Evaluate your determination. Look inside yourself and find that 'man' within you. How much you have it will determine how hard you train. The harder you train, the stronger you get up in the head and your body.

Based on a true story. This boy, bugs me like nothing after my badminton match. He said, 'Let's go to Bukit Dumbar, if we're late, Sam is gonna kill us.' I was like, 'Relax la, I just finish my match, still tired le.' But he keep insisting that we go. So I gave in and took him over there. When we got there, the Inne guys were all done and it started to rain. You could see the word 'disappointed' written all over his face.

Even before going there, he has already established in his mind that he wanted to train. He wanted it so badly that he wanted to run in the run after eating Char Bee Hoon. Ain't that insane courage? But of course, we stopped him.

It was time for the rest to go home but he insisted to stay still the rain stop. I accompanied him. As soon it stop, he went out and made his lap. He was like a happy child being able to play! That is what training means to him. What is yours?

Be inspired

[8K @ 10.7km/h & a clean Ima]

Physical vs Emotional Pain

Again...last night's state physical training was torturous. Running alone was bad enough but I pushed the extra mile to bring Ima along. She loves watching me train. =) My loyal ever faithful supporter. She's getting a bit 'sick', should take her to the 'doctor' soon.

It was my first time at the Metropolitan Park, Relau. New environment and challenges are waiting ahead. Didn't know what to expect but if coach wants us there, he has his reasons. He gave a short briefing on the route and off we go. 30 minutes of slow/medium intensity running with steep slope and stairs (which hurts) and 5x short sprint all out.

After training and a free refill from Dawn, I quickly rushed back home and cycled Ima as fast as I could. I was looking forward to meeting you...but...

[Love has the ability to destroy or to build you + 34K bike + love is not my thing]

Headwind

Couldn't make it for state training last night, so I did another ride with Ima. Wanted to cycle the same route as per Monday (Bukit Gambir) but it looked like it was gonna rain. Didn't dare to take the risk.

The difference of riding in the evening and night is the wind. I get headwind through my ride and it tiring. I could even feel Ima swaying here and there. =x

'In aerodynamics, a headwind is a wind that blows against the direction of travel of an object. A headwind reduces the object's speed and increases the time required to reach its destination.'

Things that I've change with my Ima; I took out another bottle cage, so I'm only left with one which for sure is not sufficient for my rides, esp riding in hot afternoons/evenings. I've also adjusted my saddle, a little towards the front, giving me more cadence power in my stride. My playlist, less rock songs more house music. Giving me the extra boost. My mind, totally focus on beating my time in each ride. Find what motivates you? When you find 'it', you'd be more determine to the point physical torture becomes pleasure. Wow...sound like a sadist. =p

Along the way back via Jelutong expressway, there was a road block and I got stopped by a uniform officer.

Police: Stop..!
Me: Yes?
Police: Mana lampu depan you?
Me: Oh...belum beli but belakang ada lampu.
Police: Oh tak boleh tak boleh. This is for your own safety.
Me: Okay okay, I will buy. *laughs*
Police: Okay, jalan.

I guess I have to spend again. =x


[facing 'headwinds' in life now]

Kayuh Malam

Last night's ride was awesome, not sure whether its because of the glucose drink that I had or what. Maybe its because I found the optimum gear for me, it may be lower than the usual one I use, but my cadence speed was faster, hence keeping the speed up with less energy output.

I could almost maintain 35km/h throughout my journey, which was about an hour. From my research, Craig Alexander and other top athletes ride at an average speed of 38~40km/h for close to 5hours. Power nia!

I'm already getting bored with my route, I need something fresh. What I did was I went up Bukit Gambir and turn back after the downhill. It was a double small climb and turn back via Jelutong expressway. I'm starting to find cycling dangerous. haha!

Distance: 36.54km
Time: 1:09:27
Max speed: 51km/h

Phone still not okay, no music during training. Kinda bored without it, makes you think a lot. A lot things start rushing through my mind. Getting worried. =/

I'm down with an infected eye. Very irritating! =(

[Ima is a beauty, the more I look at her, the more I appreciate her]

My Phone Died of Hypothermia

On my way to PISA for state physical training, I was caught in a heavy rain half along Jelutong Expressway. Can't do much but just hope that my phone and my cyclemeter survives. I kept checking on the screen just to make sure it still works.

When I got there, most of the guys and girls were already there. LinKen came to me and told me that I inspired him to run from his house to PISA. Ha!ha! Its a mental thing I tell you. Good job bro!

Our Coach came and brief us on the rules and punishment (100 push ups for every offence) if we don't comply with the 'law'. So be begin...before heading there, I was inspired by a running article on a blog, ' How to Think Like the Pros'. So I thought to myself, why not trying those mental exercise. And it really works!

We did 5loops around PISA which was about 5.3 km and I clocked 18m 20s. Average speed of 11.2 km/h. It was more like an interval training with lots of sprints in between. It was tiring. Fuuuuuuuuh. My last 500 m was torturing, I had to follow my coach's pace on his bike and I could feel me running without oxygen in my lungs. He was pushing me to my limits which I enjoyed. =)

Then it was time to head home, clouds were looking really dark and heavy. Sam offered me and Ima a ride home but I thought the rain would delay for me. Haha! I was wrong about it and I gotta pay a heavy price. I continued cycling under the downpour till it got super super heavy that's when I decided to stop and turn into a coffee house along Jelutong Expressway. All eyes are on me. I don't know why.

Its too heavy to continue on, so its pitstop for me. I was feeling cold and hungry. I overheard a drunk uncle talking to come chinese high school girls about me.

uncle: aneh kuan a boyfren luan ai bo? ho liau ar e. (this type of bf you want or not? very good)
girls: mai la...dam dam aneh chao bi. (don't want la. wet wet. damn smelly)

I really stink that time. As I was wiping my phone, it just died. Can't on it even I got home. Its gone. Maybe its true, I can't live without you, maybe two is better than one. Why leave me at a time like this? =(

Some people say I run faster and longer than the rest because I'm a triathlete but that's not true. I believe everyone running last night can beat me easily. Its how much you want to improve and how strong your head is. Its all about Independent Culture.

[BP + 30K bike + 5.3K run]

PISA + BF

Last night was my first time swimming in the PISA aquatic center. RM3 bucks per entry but if you're a member, its only RM1. Coach Ed was already waiting for me in the main pool and the water was really cold. Urrrhhh, made me shiver.

I had an accident in the pool, I wacked a girl's head because I swim blindly. Started from lane 1 but I ended up in lane 4. That show's how bad my navigation is. That girl that I collided with quickly move to the closed lane pool. She swims really well.! Hehe.

Coach Ed was not happy with my left hand entry. I find my left hand a bit cacat, is like I can't coordinate it with my brains. Have to work on it. Doing the S-crawl with a relax motion helps in keeping the pace. I complained to him, 'Swimming is so so hard! Harder than 10K run many times.' But he encouraged me to keep pushing. I have to make him proud.

This morning I woke up at 5.55am, my goal was to cycle to Hard Rock Hotel (HR) and after the 3rd attempt I finally made it!!!! What a feeling =) Ouh ouh.

Total distance: 34.78km (18.37 + 16.41)
Time: 1 hour 10minutes
Average speed: 29.8 km/h
Max speed: 45.8km/h

Its nice riding early in the morning, no traffic, no cars, fresh cool air, no noise pollution and you have the road all to yourself. There is a slight climb to HR but not a steep climb. As much as possible I'd try to maintain in high gear, that is to strengthen my legs. Took me about 40 minutes to reach my destination. Ima did great, not notty like the last two times.

[Ima]

[Hard Rock Babeh]

I feel my 'swimmers' dying every time I cycle. =/

[swim + 35k bike]

Tire Problem Again

Attempt 2 to BF: Failed again
I was really pissed! I lost my cool! I lost my patience! I walked up and down the stairs not knowing what to do. All in my mind was I've to fixed Ima again. Arrrgggghhhhh!!!!kaboooooooooooom! I felt irritated because I feel helpless and useless. I have no technical knowledge on bike maintenance and it bothers me.

Who can help me?

Anyway...it was a good thing that I was not riding on the road because it rained heavily that night. I substitute my training with RPM and a got a free peanut sweet from my trainer who just came back from Hong Kong. She's one of my favourite. =) After sweating it out and cooling down, I just thank God for the mess up tire.

Without it, I would be soaking wet. Have to bring Ima to the doc again. Peace!

[fw + rpm]

Ima's First

Today's target was Hard Rock Hotel. The journey through Tanjung Bungah and Batu Ferringhi was pretty smooth. Speed was consistent even through the mini climb. After 20minutes into my ride, while making a slight turn, they were lots of little little stones around the road and that almost made me skit and fall. Phewwww. Managed to balance.

BUT...my rear tire failed on me. It punctured!! It must be the little little rocks! I have no experience with dealing with a flat tire. So no choice had to call mum. Fortunately she was available and kind enough to say yes. haha. I tell you.....I was so so so soooooooOooooOOOooOOoooOoooooO extremely geram cuz I couldn't finish my ride. Disappointing betul.

Mum came about 35minutes later and I stripped Ima, put her in the the back seat. Still haven't buy a bike carrier. Have to fix Ima ASAP, I have a plan. Nyek nyek nyek!

[Ima resting]

[the view while I was waiting for mum]

[my unsatisfied gesture]

I saw 4 cyclist today. Can I make friends with you all?

[FW + 12K bike + a ride home]