Week 8: Divine Intervention

Summary of Week 8

Today's 3 hr "fast or furious" long ride. Go fast to quickly finish the ride or risk your spouse being furious once home. Hahhaha. #immy2016 #ironmantraining #ironmantri #ironmantriathlon #ironspouse #triathLATE

A photo posted by Hafdzuan (@hafdzuan) on Jul 24, 2016 at 4:45pm PDT

Training Goal: Absorb training
Personal Goal: Fine tune schedule and logging lots of bike time

Distance Covered: All Activities: 124.47km
Duration: All Activities: 10h53m
Elevation Gain: 794m

Swim Time:
1h06m
Swim Distance:
2.65km

Bike Time:
5h34m
Bike Distance:
98.44km
Elevation Gain:
644m

*For indoor bike - time measurement only
**Including brick

Run Time:
2h06m
Run Distance:
22.83km
Elevation Gain:
60m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
1h57m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
9:05m
Elevation Gain:
90m

Unaccounted for
~ foot workout
~ run drills/warm up/cool down
~ Stair descent
~ Some stair ascent
*No garmin record either deliberately or by accident - not pushing button and some other fucked up reason due to my own negligence

Training Notes for Week 8:

1) Swim workouts was a off a bit due to rain. Missed one session and didn't finish another one. I didn't make up for it. It is decided that swim will be the least prioritize session. Other than that, still little progress from last week.

2) Bike was quite ok but was rushing due to family commitment, hari raya, open house and stuff. Installed blinkers and lights since distance will get longer and possibility of starting or ending a bike ride in low light conditions is higher. Progress feels like last week altough felt better at smaller climbs. Slow but steady. Stationery bike was tough as duration gets longer. Not a comfortable place to be in but you gotta do what you gotta do.

3) Run was suprisingly ok especially during brick which I managed a 5:05min/km pace. Could be my fastest run time off the bike yet. No cramps, so that was a big improvement. Really pushed it during the run just to see whether i'd get cramps. Other than that, speed session were ok though might need some work especially run form. Progress still like last week albeit better. I like that cadence is increasing so that's some positive news there.

4) Strength session continues. The stability exercises that was quite tough to do last week were better this week. Still losing balance on some exercises, so still plenty to work on there.


Feeling Notes for Week 8:

1) I feel that fatigue is starting to set in and I'm starting to feel like the schedule will overwhelm me in August when races starts to rack up. Came up with the draft schedule for august but the outlook doesn't look too good. Either I risk burning out or I just have to back off during sessions or even during the race itself. We'll see how this goes.

2) I feel that waking up early is important to get all the workouts before anything else. this way I can just focus on other things.

Got my workout done early and enjoying the rest of the day ...

A photo posted by Hafdzuan (@hafdzuan) on Jul 23, 2016 at 3:48pm PDT

3) I feel like I have a lot going on triathlon wise and maybe having a record of them would be nice to look back at in the future after all this Ironman madness finishes.

4) I question myself sometime on why am I doing this. Of course I'm in autopilot mode when it comes to training as I enjoy it so much. So it's not a matter of whether its hard or whatever, its probably more on whether all this training meant other things have to compromise and that breeds guilt. So questions always arises as a result of feeling guilty and starting to shift to whether all of this, is worth the effort and time spent?

Week 7: It has begun

Summary of Week 7

I knew overall fitness would drop. But i just had to find out. What better way to gauge your fitness by going up genting peras. Lots of work to do. Lets get to it then. 124 days till IRONMAN Langkawi.

A photo posted by Hafdzuan (@hafdzuan) on Jul 11, 2016 at 1:17am PDT

Training Goal: Finish strong in Saturday's Long Ride
Personal Goal: Measuring Fitness and Recce Route

Distance Covered: All Activities: 201.84km
Duration: All Activities: 17h07m
Elevation Gain: 1627m

Swim Time:
2h52m
Swim Distance:
6km

Bike Time:
9h23m
Bike Distance:
171km
Elevation Gain:
1233m

*For indoor bike - time measurement only
**Including brick

Run Time:
23.8 km
Run Distance:
3h02m
Elevation Gain:
269m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
1h33m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
12:51m
Elevation Gain:
125m

Unaccounted for (No garmin):
~ 24 minutes foot workout
~ 1 hr drills/warm up/cool down
~ Stair descent

Training Notes for Week 7:

1) Swim was rather difficult for speedier sessions. Still trying to recall/find the right stroke movement. Couldn't complete all swim sets because of time issues. Priority are main sets which involves working on base and speed. Drills are done at least once per week. Status: Probably at 1.5km now at comfortable pace (more than 2min/100m).

2) Bike was quite ok considering the distance. Probably at around 80 km to 90km fitness level. Climbing was ok but steeper gradient was quite challenging. Nutrition was ok. Still need to sort out a few of bike issues. Goal was to finish strong on the long ride. Didn't finish strong but wasn't crap at the end either. Status: Probably at around 80 km to 90km now at easy/comfortable pace (less than 30km/h).
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3) Run was suprisingly ok especially doing a 5:25min/km pace for the 5km brick. Maybe the focus run session before and during ramadhan help maintain some run fitness. Pace has improved and starting to find running form. Still need to test at higher mileage runs. Status: Probably at 10km now at a comfortable pace (more than 6min/km).

4) Strength session will continue with Eric Orton's routine with the gym ball and stability wedge, static body weight core exercises, and weights for the main muscle groups in legs. Considering to add lunges and squats if time permits. Also trying to committ to climbing stairs up and down office (10 storey) to give the legs some workouts and getting some elevation in.

Feeling Notes for Week 7:

1) I feel even in training i could push harder. In some sessions I was quite suprised I hit some numbers that I didnt manage to do during previous training workout. The problem is to hold it for a period of time.

2) I feel I can better manage my time if preparation were done in detail and prior to work outs. I can schedule my workout better by going over it with the missus. I do wonder how much can she withstand over the following week as training gets longer and more intense leaving me with more time out of the house training/burned out. So I am also basically testing & pushing her patience's threshold limit.

3) I feel music helps a lot. And it's really required for those relatively long, stationery and repetitive sessions in the gym.

4) I feel triathlon isn't everything. I need to also think and do other non-triathlon things to better appreciate life as a whole. Maybe this is a sort of defense mechanism against feeling guilty, I don't know. But it feels right whenever I do non-triathlon things especially those that require me to be a responsible person. But to a certain extent, I try not to miss my main workout. Especially those long ones or strength sessions.

5) I feel racing helps push your body break through the limit. Really miss trail running and will try a 50km ultra next year. Will probably add some elevation in August for the back to back to back races.

6) I feel rest is crucial (duh!). I think, among others, increased performance metrics is partly due to rest.

7) I feel I am starting to have a sort of routine/habit of doing things and getting more efficient in creating an enabling environment for me to workout. Let's hope it stays that way.

Formulation

The process involved in formulating a training plan (basically how I did it):

1) Come up with a calendar for a whole year's worth of events, holidays, family events, A race, milestone race, milestone goals etc. Find A race (IMMY 2016). Go backwards from the date of A race (24 weeks back) to determine training start date.

*note - 12 November 2016 is IMMY race day and 24 weeks back is 30 June 2016 (week 1). It;s a week before Ramadhan. I trust my base is adequate to officially begin training in week 7 after Aidilfitri.

2) Come up with a daily sechedule. Week start on Monday and ends on Sunday. Have to be as detailed but consise.
My sample include 3 session (or slots) of swim/bike/run, 3 session of strength, 1 recovery/off day. I also have suplement or replacement slots if I happen to miss the mandatory sessions.

3) Pilot week - to estimate and fine tune logisitical details. Things to observe:
- How long does it really take to begin your work out. e.g.: setting up bike, getting all the gears in place, travelling to location
- Can you really commit to the time? MOrning sessions - hard to wake up early
- What gear to bring/pack - do you already have an organized way to have them ready when you need it instead of looking for it right before workout starts?
- Pre and post nutrition
Basically this week the goal is not distance, time or intensity. Its just about showing up and making sure (honestly) the slots you allocated in your daily life works!

4) After you can actually show up for your work out only then you can be more specific about the type of workouts.

This is where I use Matt's plan and just insert them in the available slots. I plan weekly in case urgent things come up and also not to overplan.

It has to be said that the pilot week is important.
Having done the pilot week, I found the following issues:
- not knowing which route to ride
- having my shit all over the place and wasting time looking for them
- not knowing gym/pool closing time
- morning slots are tough but shit does happen and you have to reschedule

Gels n salt pills from @myquicksport ... sent just in time to dial in my nutrition protocol

A photo posted by Hafdzuan (@hafdzuan) on Jan 31, 2016 at 6:21pm PST

but not all are negatives though:
- I actually have more time than I thought
- Exploring new places to workout - closer to office for example
- Your own sense of time - working out no matter the time/weather (unless its lightning and thunder outside). So your workout might start at 7 PM or 11 AM - odd times, but the sooner you adopt the mantra "it is now or never" the better.

Notable fine tuning done to pilot schedule:
a) having a progressive bike route in place. So I just pick a place and ride - I know the distance and time to complete the route. Easier to plan.
b) Mandatory gear preparation before workout - sort of like checking in your stuff during Ironman, you get all the shit the day before.
c) Simple nutrition to bring or know the place to buy and having a standard groceries list
d) Include slot to buy groceries
e) Getting all the stuff that will interfere with training out of the way - buying all that needs to be bought and have an organized system - seperate bags according to work out etc.
f) Tell your family this is what your typical week probably look like for the following 24 weeks.

1hr30min on the spin bike followed by strength workout. Did everything 10 set x 10 reps or reaching point of failure (whichever comes first). Quantity, quality or just plain lazy? #ironmantri #immy2016 #ironmantraining

A photo posted by Hafdzuan (@hafdzuan) on Jul 14, 2016 at 10:26pm PDT

Some people might have other ways to schedule their plan, but this currently works for me and I don't rule out other plans or the process involved.

Training has begun and it's been great. Will try to update weekly starting from Week 7.

IRONMAN TRAINING PLAN

I'm assuming this is the natural progression of a triathlete.  70.3 miles + 70.3 miles = 140.6 miles. #immy2016 #ironmantri #ironman703putrajaya #ironmantriathlon #ironmanlangkawi2016

A photo posted by Hafdzuan (@hafdzuan) on Apr 18, 2016 at 9:28pm PDT

I have been wanting to try and keep, sort of like a journal or lets just call it a record of my training. It touches more on the emotional/psychological aspect of training + the usual metrics logging.

Preparing for an Ironman is a learning process and you have to improve on it as well. Picking up from where I left off which is the 70.3 held in Putrajaya in April 16, and a bunch of internet research, books etc.,  I realize the right principle need to apply before you can even attempt to do an Ironman. You can't just dive in and race... well actually you can (just have to register and pay), but I think based on my personal 70.3 race, executing a race plan and preparing for a race is far more stasifying than just crossing the finish line. It's sort of like the old saying that "it's not the destination, but the journey".

The IM training plan are derived from Matt Fitzgerald book's - Essential Week by Week Training Guide. Guide is a perfect word because training is highly individualized. However, you have to have some sort of proven guide to steer you to your goals. It also save you time figuring out what to do. Just have to believe the plan you adopt, will work in the end.

Training principles:

1) Progressive
- Looking at the training plan, distance and time progressivly increase. No dramatic increase.
- I use progressive goals/milestones such as going long for 90 km, 100km, etc. every week except recovery week where the distance would dip some.
- Progressive training phase (macrocycle) - Base (8 weeks), Build (8 Weeks), Peak (6 Weeks), Taper (2 weeks) - 24 weeks total.

2) Consistent
- Try to be injury free by doing stuff progressively.
- Just go out and work out. Even if you're not hitting your target metrics.

3) Overload
- You are basically pushing yourself to the limit or over the limit for a period of time. If its hurting, its working.
- Ensure enough rest for our body to digest the training and adopt the new so called limit.
- Join races

4) Specificity
- More bricks
- More simulation runs/rides to test nutrition and also doing stuff according to what the race course has to offer (heat, hills etc.)

First time on the podium and 2nd place. What a race. Special shout out to my weekday training buddy piji who was 3rd and was really strong on the vertical. I paced him until halfway and it was go or bust the rest of the way. What an end to my run focus block. After ramadhan will get back to swim bike run. #kokk #trailrun #dirtoverasphalt

A photo posted by Hafdzuan (@hafdzuan) on May 21, 2016 at 10:11pm PDT

Training Pillars/Enablers

1) Strength Training
- This is the part of element that I strongly emphasized in this training plan. 3 session per week focusing on strength, stability, flexibility and core. This, after I realize that my body was just fatigued and I could not hold paces due to weakness in muscles etc. and not a result of weak cardiovascular function.

2) Nutrition
- Use same nutrition as on race day
- Pre and post work out meals
- try and eat healthy food
- 20% cheat meals 80% healthy meals

3) Recovery
- 1 month recovery per year (Ramadhan), 1 week recovery per month (every 4th week), 1 day recovery per week (Friday) and 5 times recovery per day (Mandatory for muslims anyways).
- Take time off doing triathlon stuff

4) Conducive Environment
- Making a list of stuff to do/get by ranking them (5- interfering with workout, 4- will interfere with workout, 3- Not interfering with workout but greatly enchances it, 2 - Already in place but upgrade, 1 - wishlist)
- set up pain cave
- finding routes to ride
- being more organized on how to spend your time, planning your movement, holidays, meals etc.
- Have a viable training plan
- Find good races that is worth registering (logistically and financially!)

5) Time balance
- Have time for other aspect of your life. You are a person doing triathlon

6) Knowledge
- Always up to date to relevant info to your trainihg by subscribing to relevant social media outlets.
- Get relevant books
- Ask people
- Racing strategies/knowledge

7) Attitude
- Ready to go slow when it's a slow day and go fast when it's a fast day
- Accept that you can't have everything go your way
- You have to be discpline. If not now, you will never do it mentality
- Deal with guilt the right way
- Just let the race unfold - go as fast as you plan!

That's all I can extract off hand. There's more but will update them from time to time.

Don't neglect your core #IMMY2016 #ironmantriathlon #triathlontraining #triathlonmalaysia #trihafdzuan

A photo posted by Hafdzuan (@hafdzuan) on Nov 24, 2015 at 2:46am PST

Rest,Relax,Recover,Review,Reflect,Repeat

*Suppose to be posted before Ramadhan

Post race: I was just happy to finish with my family there. I thought i finished sub 6 only to learn i exceeded 9 seconds. I raced as planned and left no stones go unturned. As far as Ironman Langkawi 2016 is concerned, I am starting my favourite part of a training block - time on feet and saddle: base training! To all athletes, congrats and recover well... #immy2016 #im703putrajaya

A photo posted by Hafdzuan (@hafdzuan) on Apr 3, 2016 at 8:04pm PDT

I haven't really come up with a training plan for the IMMY2016 race. I do have kind of structure as a guide based on previous 70.3 training plan. The one thing I'm most worried about is slipping away from the training routine I've gotten used to for the past 20 weeks prior to putrajaya 70.3. This include swimming during lunch, weekly gyms, long bikes and runs and rest day. Currently i try to stick to the daily routine but without any real structure. This means I don't worry about intensity and time. I try to use the 70.3 distances, paces and times for my workout.

18km of being out in the forest and running, crossing streams, hiking up hills with like minded people. The event was minimalist but functional. Nothing especially fancy but it tick all the boxes of a good organized race. This is a great event and I'll be signing up next year. Good job teampacat. #kokk #dirtoverasphalt #trailrunningmalaysia #trailrun Photo credit - Aku, Wong (FB)

A photo posted by Hafdzuan (@hafdzuan) on May 23, 2016 at 4:41pm PDT

I also take the opportunity to try new things which was not incorporated in my training before. This include strength workouts and long slow distance runs. Went for trail run more made running interesting again. Very important if you wish to go long since the monotony of long run can sometime makes you lose focus and less enjoyable.

Trail running/hiking up to nuang summit. Had loads of fun. But took a lot out of me. Rest time. #trailrun #trailrunningmalaysia #gunungnuang #chasingvert

A photo posted by Hafdzuan (@hafdzuan) on Jun 5, 2016 at 3:27am PDT

All of this will influence how i structure my training plans. Having a 70.3 training plan made me realied that sustainability is key in ensuring consistent, specific and progressive training plan.

The experince of having a structured training plan for IM 70.3 Putrajaya 2016 saved me lots of guessing while coming up with the IM Langkawi training plan. The plan is just a guide and the most important thing is execution. Worth noting, when planning, be honest and flexible. Have space for other things in life as well. Training should be part of your life not on top of it. #immy2016 #ironmanlangkawi2016 #ironmantri #ironmantraining #triathlonmalaysia #triathlon #triathlete

A photo posted by Hafdzuan (@hafdzuan) on Jun 6, 2016 at 2:15am PDT

Ironman Langkawi 2016 (Project IMMY 2016)

I have a separate log to record my workouts but I think it is important to record my thoughts on training etc. as well.

It all started with a harmless 5km jog around my housing area which quickly turned to a full marathon. From then on, I got a bike and started swimming. Self coached and self motivated, I should have gotten a coach in hindsight, but it is what it is. That made the process long and full of trials and errors. Now, about 5 years later, I am currently training for an Ironman and I am feeling what I felt while preparing for my first 10km run.I don't know what I'm doing but I'm loving it.

Having done the half Ironman made me want to do an Ironman because it's the grand triathlon that triathletes keep boasting about. It's a natural progression for a triathlete. To many, the journey to finish their first Ironman is special, grand, full of hardships etc. I too imagine going through the same process and finally being at the finish line feeling satisfied and more importantly relieved to be able to finally gotten it out of my system.

I would like to thank my hands for always being by my side and my feet for supporting me ..my tennis ball sized ankle held up ... and finally of course @frh_hafd who made all of this possible ... (prior to finishing I felt like those slaves working in the cotton field in django unchained...hot and punishing) #IM703Putrajaya #trihafdzuan #triathlon

A photo posted by Hafdzuan (@hafdzuan) on Apr 13, 2014 at 9:04am PDT

I wanted to cross the Ironman finish line so much it seems like all my actions are geared toward that ultimate goal. I think about it a lot. My significant other must've heard it countless time about triathlon and ironman related stuff and she probably came to a realization that I'm ready to put a lot on the line to become an Ironman. She supports and understand the demanding nature of the sport. I am most grateful for that.

It doesnt matter what I do on the field. The time and effort  sacrificed from them in order for me to achieve what I love doing, matter most ... best support in the world #teamhafdzuan #trihafdzuan

A photo posted by Hafdzuan (@hafdzuan) on Nov 4, 2013 at 3:50am PST

Since then, I have made it a priority to create an enabling environment for me to train and go to races so I'm ready when the day arrive. But throughout the process of exploring the limits of my body, I'm certain I can't fulfill the true potential of what my body can do because of other non triathlon things that would require my attention, efforts and mostly time. But, it will not stop me from still doing laps in the pool, or spending hours on the saddle cycling through traffic or just simply running after a hard day at work.

As time goes by, not only do i notice an improvement from the physical aspect of the sport i.e physiology, tolerance to pain etc. but also emotionally and psychologically.

Emotionally, racing does not seems to be the only thing. I realize that I enjoy training for the Ironman regardless of how easy or how hard a workout is. I enjoy the process and complex preparation involved to toe the start line and run (or walk) through the finishing chute. Racing means competing and I don't think I am competing against anyone. Like me, most age groupers are competing with the course, battling their own demons. Victory for most of us does not mean being on the podium.

It doesn't get easier. U just get there faster. #powerman

A photo posted by Hafdzuan (@hafdzuan) on Oct 27, 2013 at 7:53am PDT

That is when I arrive to a conclusion on why I wanted to do the Ironman. It is a serious question and it's worthwhile to ask from time to time considering the amount of resources and effort put into it. The answer is not as clear though. But in essence, for me, it's the need to venture into the unknown, to go beyond what an average person would do and come out of it with the knowledge that you have done what most people considered impossible or more commonly thought of as insane. I'm also certain it compensates what ever weak area I have in my life that i don't have the courage to venture into.

contemplating ... logistics, work, family, commitments, costs etc .. so be it .. #IMMY2016 #ironmantriathlon #trihafdzuan

A photo posted by Hafdzuan (@hafdzuan) on Sep 29, 2015 at 8:28pm PDT

In short, I wanted to conquer the unknown and have faith that my mind and body can rise up to the challenge at least physically. And that is basically the challenge and probably why i do it.Having conquered and successfully gone through the unknown and conquering is probably what makes it worth the time.

Even in training, I keep wanting to conquer workouts. I do them not because I wanted to get stronger. I just want to know whether I can do it. Sometimes, i just can't do the whole workout and I don't think it's the end of the world. I feel satisfied because I know it was my limit and I can go out next week and challenge that limit. It's a never ending cycle. That is the unknown ... your limits. I can't be told, it can't be done. I would probably test that hypothesis.

Psychologically, I feel endurance events are perfect for someone who can't get enough of doing the things they love. When playing basketball, i remember how i hate it to be on the sideline watching people play. I wanted to play all the time regardless in training, pick up games or in a competitive game. When I play, i don't want it to end and wanted to continue playing. The ironman can provide that. I'm sure swimming 4 km, cycling 180km and a 42km marathon would last more than a basketball game.

Prinze 2014. #prnz @arifadenan @muizzuddinmansor

A photo posted by Hafdzuan (@hafdzuan) on Mar 23, 2014 at 5:33pm PDT

At the beginning, I thought the Ironman would be the mega project that once done, I can then move to other things in life. It's funny how the mind work. I am so used to test my limit (as all triathletes do) that it seems I am attracted to again push the boundries and again venture into the unknown. I always thought that Ironman would be it. But venturing and just enduring something new is addicting. It won;t stop as long as you can still question your motive. And i haven't even properly started training for an Ironman yet!

I don't think about endurance races as races anymore. I think about training for them. Races are just an excuse for me to go out and train. Races has finish lines. During training, you draw the line. And a competitive mind ensure the line keeps moving away once we get there and we in turn get excited to chase after it again and again. And your body will become better as a result.

2013 season over and a perfect finish with #teamhafdzuan .. its cheat week ..& im gonna eat what I want and shoot some hoops before training for ironman 70.3 putrajaya starts ..

A photo posted by Hafdzuan (@hafdzuan) on Nov 4, 2013 at 3:46am PST

The best thing that could come out of training for and completing an Ironman is that I can validate the reason why I do an Ironman. Its a process where you explore the kind of person you are and the type of challenges that makes you .. you.  It is personal and you can lie to everyone else as to why you do it. But you'll know. It is different from person to person. I feel alive and grateful for each day I can go out and train. In november I'll probably go deep inside my mind and question whether the Ironman is as good as it get. My mind, probably tired as hell, would probably say yes but unconsciously scheming to venture yet into a new unknown. I'll be beaming as if I'm training for my first 10km run all over again.

It wouldnt be complete,  not even nearly close to being in the same vicinity as complete, if I didnt share it with them . .#teamhafdzuan #jerrymaguirequote

A photo posted by Hafdzuan (@hafdzuan) on Nov 4, 2013 at 4:00am PST

2016

2016

It's the time of the year that we set targets and make resolutions etc. To do so, it is probably best to examine what was actually achieved in 2015.

A lot happened in 2015. I guess i was fortunate to have a break from work for a year. I was a student with plenty of time relative to when I was working. I think more time do not equate to a better life. With more time I took it slow. I actually have the time to think clearly and not let emotions or anyone dictate how I would respond to what ever was laid out in front of me. I spend more time with the kids, hanging out after class alone in the woods by the lake, having coffee and just chilling, going out on a trail run, swam more etc. Didn't set any particular target. I didn't have to schedule my runs or swims around anything. I just wake up, put on my shoes go and on a run, get back, have breakfast, go to class for a couple of hours and then back at home. I can hop on my bike or walk to the pool, swim for about an hour and go to class.There was structure. And that was it. With more time, I enjoyed those times more.

its more fun to carry fina and ride around town with @frh_hafd .. no helmet, aerobars, power gel, bike computer, lycra etc ... just man, family and a simple bike setup ..

A photo posted by Hafdzuan (@hafdzuan) on Nov 13, 2014 at 7:02am PST

Days go by at a pretty slow pace. But I wasn;t bored. I didn't have TV or a car. The mind and body seems to quickly adapt to the new environment with ease. I do miss the peace and tranquility of the woods, having to not rush to anywhere, not being stuck in traffic and being outdoors. I miss not spending much on stuff, buying stuff etc. There were more smiles and less complaining. People just think some things sucks and that's it. It's cool to not have an opinion and not to overanalyze things. It's normal to feel frustrated but it's awesome when we choose not to let that feeling manifest itself. I choose not to break the matter into small details to decode what is the truth (if there is any) behind certain things/events. And to even go beyond and find some sort of solution or conclude a problem that i know wouldn't change things a bit.

Terrorism has no place in this world. So does hate, discrimination and retaliation through acts of violence!

A photo posted by Hafdzuan (@hafdzuan) on Nov 20, 2015 at 2:32am PST

The mind found a way to filter the shitload of information and just focus on the things that mattered. Which is great.

Having been back here for a while now, is actually not that bad. In fact, the weather and outdoors is even better. Sure there are many things that are quite frustrating but the mind doesn't have anything to say about it. I just think that it sucks, and accept the fact that others are more effected than me and they probably are in the best situation to moan about it. I don't specifically think about those that made the decisions or those who are against it. It's almost automatic but again, social media seems to over amplify things and sometimes it does get to you.

my familia at la sagrada familia barcelona

A photo posted by Hafdzuan (@hafdzuan) on Jan 6, 2015 at 3:29pm PST

The time spent on social media corrupts our vision and the way we perceive things leaving us feeling helpless when actually, there are more worthy things that we can focus our effort on.

I listened to an old man singing to a tune and I wonder if i ever be like that. I mean, the guy must seen and experience some troubles in his lifetime I'm sure. But still, he can find happiness in this mad environment we are living in. It's rare to see old people sing even for a short period of time.

I seriously don't want to numblessly scroll through facebook or instagram when i retire. So 2016 means I'll continue to improve my weakness and try to work on things that I can and should change. This means treating social media as its intended to be. To stay connected with people and remembering the fun times you've had with them.

Powerman Putrajaya 2016. 3:51. PB. Had cramps but otherwise a good race. My race, my expectation, our win #powermanputrajaya #duathlon

A photo posted by Hafdzuan (@hafdzuan) on Mar 5, 2016 at 10:07pm PST

2015

At this time of the year I usually reflect on what I have done, achievement etc. Personal achievement mostly.

But 2014 is different. Having all these tragedy happening in a year should have some kind of impact to us (Malaysians). And I believe all Malaysian are feeling the same thing when they first heard about the missing plane MH370 and MH17 (which was shot down). The floods was also extremely devastating, but our respond this year made me realize, I haven't done much for the country, even in society to be honest. There were few suggestions here and there mostly on social media, talking about casually with people, but the fact of the matter is, it does not have any effect on what is happening. 

It's quite hard to comprehend social media posts these days. You can never be sure who is it intended to and the intention behind it.

We worry about ourselves, those who are close and we hold dearly to. We make it the utmost priority to make their lives better. That was always what we strive for. When tragedy happens to innocent people whom we never met but have our country as the common denominator (palestinians too), we do our best to show and share our grief. We even reflect these feeling through voluntary actions to make things better.

Human compassion is a feature that all human beings have.We probably just don't show it and exercise it much. Deep down, it's there and with all the things that happened in 2014, compassion take centre stage, it shows and it made a difference. The thing that set me back a bit is the way : No 1) it is politicized; and No 2) people actually influenced by it. Don't we have an opinion on all of this. An actual original opinion which aren't biased, genuinely seeking for a solution. IMHO, we are always the singer, but never the song writer.

I'm guilty of that too. Every end of the year I made resolutions which i kept to myself. They are mostly small bits of things that accumulate to the things that i want to achieve in life not just in any particular year. They are mostly selfish of course (finishing Ironman,getting a masters degree, career stuff etc.) and has evolved outside myself (getting married, ensuring the kids have a kick ass life etc). But maybe I think, it should be more than that. Some of them are pretty obvious and in the most weird way, some are discovered through tragedies.

IRONMAN World Championship 2013

http://www.youtube.com/v/xeAgfzN6VTk?autohide=1&version=3&attribution_tag=hGRLUM_End1jKN91L1U2aw&showinfo=1&autoplay=1&autohide=1&feature=share

Bali Post

Was at Bali end of September 2013. This time around i manage to see more of Kuta. Didn't get the chance to surf due to time constraint. 

Had good food. Fruitful meetings. Met nice people. Overall it was good. Also manage to train for the SCKLM by running around nusa dua. Again, overfriendly or vicious dogs are everywhere. I was running with a bit of apprehension.

9 to 12 september 2013

Also did basketball on friday

Pre-swim blog

When we were younger, our definition of fear is a bit different from that of now. I remember watching this movie where the ghost originated from a dead girl corpse buried in a cement wall. This is a Malay movie. And afterwards my senses went haywire. It's as if my hearing was amplified to pick up almost anything and translate them to ghost whispers.

I also hate going up lifts alone at night. Still do. There was this one telemovie where a guy who's about to get off the lift suddenly see a freaking ghost once the door opened.

The surprise manner of these incidents in the movie coupled with the then visualiastion of ghosts is pretty traumatic for a 7 year old.

As we grow up, It wasn't ghost anymore. I fear making mistakes that could lead to me getting spanked. And to be honest I do get a way with a lot i think. I was pretty active when i was a kid (told by mom) and think I still am. I would always do things that would invite rage among even the nicest parents. I was just curious and most of the time I would act upon that curiousity which resulted in an inconvinient moment for everyone. And of course followed by good ol malay spanking.

It worked though. Fear is like an invisble leash when we were kids. It limits me to not venture into more trouble. So with fear, the do's and the painful don'ts are pretty much clear.

When I was little I didn't know that fear would not just limit a person but could also consume and transform a person. For me fear will go away. It is not in people. fear is ghosts. fear is the thin sturdy cane or a cloth hangar or belt. I have tom make sure i behave and everything would be allright.

Then it changes.

At school. Fear becomes different. Even druing my time at school, we fear not being able to socialize. The art of getting along when we were pre-teens were as complicated as when we were teens. mom and dad is not there anymore to babysit you. the do's and don'ts are even more complicated. you are bound by rules. And you have to mingle some more.

To fit in you would have to be special. Special means your attribute as a person must stand out. This is how kids label each other. Once you are labelled a piece of shit, it's going to be a tough child hood.

I consider my self lucky since there were not much things that you can impress anyone with at that time. Everyone likes gaban or suria perkasa hitam. everyone plays in mud. the rich the poor. All the same. That's how you basically impress your firends with whatever skill set you have. you do what they do. If not, you'll fear you'll be an outcast etc.

Sports would be a safe one. By playing sport you would eliminate the fear of not getting along because sports naturally encourages participitation. Then you'd get along and if you get good at it you'd even become popular. But at such a young age everyone pretty much suck at sport.

ying would not be complete without yang. Those who despise sports would probably be into music or some other subjective form of activity. They are a pretty niche bunch at school and usually considered cool.

At this juncture, fear takes on a new life form and whole new meaning. This is where it can limit or diminish a kid potential just because he want's to fit in. I could say to the majority of kids fitting in is kinda scary. To adults too.

How bout those who are caught in limbo. You're not smart or dumb. Doesn't play sport or other activities. These type usually spend years looking for groups to fit in.

I would probably be a depressed kid then if all my friends had handphones ihones and shit and game consoles and stuff. It's a tough act to follow. Etiher you have it or not.

Now... you'r afraid of ghosts and always anxious about fitting in. Is this as good as it gets? no.

Once you become an adult, fear means responsibility. This is where we're afraid for things to go fucked and not going our way.

Imagine, I literally risk my life every morning caused by fear of clocking in late for work. There is something terribly wrong with that. You're not afraid of a car crash but you're afraid of a tiny console that says "thank you you;re late" after you pressed your finger on it.

I also see a lot of highly paid executives who's afraid to make decisions. People hold back their comments in meeting to not hurt other people feeling.

Fear now turns into perception. Slowly you realize .... fear won't go away. It exists because you let it exists. It is how you deal with it that makes a difference.

So fear transformed from something visually horrible to physical pain, to emotional pain.And the funny thing is, responsibility is a good thing and we're afraid to commit cause we're afraid we might be fucked. Silly me for thinking fear would go away just like all them ghosts by the end of a movie.

If that's the case, forever we are limited and live in fear. Or live with fear. which ever.

There were times at a socially awkward events where I would say .. I'll pick ghosts over what's happening now anytime..

Post kinabalu 2013

don't see this everyday

Working out after kinabalu is limited to only swims for the past week. Main muscle groups still sore. This week goal is to build up on the run for SCKLM and to increase bike distance. Swim training will proceed as usual. Still looking for the best routes in Putrajaya.

Still few months left for training. Currently, I just want to get the hang of the training schedule and all. Want to see whether it is sustainable  and to see how it effect other things that's going on.

Busy months ahead:

1) 29 Sept 2013 - SCKLM 21 KM

2) 27 Ocotber 2013 - Power Man - 11km run - 60km bike - 11km run

3) 3 November 2013 - Nusajaya Triathlon - Olympic distance

Speaking of training, I must say I am quite surprised with how things turned out for Prinze Basketball Team. The minimum was to at least reach the paly offs stage which we manage to do last year. We just missed the cut off by head-to-head record. We trained but I guess the other teams either trained harder or played better. On a good day I think we might turn some of the losses into wins. But it was just not meant to be. Everyone tried hard but that's how it is. Looking forward to next season.

at the end we fell short. but good times were shared.

On a more sour note, the oil price hike has caused some concern among the rakyats. And it was right after merdeka which was also a hot topic.

I think just like my sore muscles, it will take time for Malaysia to recover from GE 13. Our mind is still sore with the result, unanswered questions, concerns on issues raised which i think some of them are undeniably have merit to be debated. Once we've recover, probably then we can move forward. To continue to fight for causes and/or proceed with what was planned to achieve goals that was set. Either way, I hope we Malaysians turn out ok in the end.

Mount kinabalu 2013

 

I think I've been wanting to go up Mt. Kinabalu and expressed my interest few times but somehow it didn't materialize. But then, when a chance to go up the higehst mountain in SEA turned up, we seized the chance. It was a family trip mooted by my father in law and the destination could not have been more perfect.

Summary:

1) Est. RM300 - round trip flights (KL-KK) 30 August - 2 September 2013

2) Est RM700 - guide, breakfast day 1, dinner, supper, breakfast Day 2, accomodation, certificate/fee

3) Est RM150 - worth of Equipments + food/drinks

4) 8 Power gels + 4 mueseli bar

5) Est 2.5 Litres of water

6) 2 Days 1 Night Trip

7) 9 am from Timpohon

8) Est 6 hours to Laban Rata

9) 2.30 am from Laban Rata

10) Est 3 hours to summit

11) Est 2 hours back to Laban Rata

12) Est 4 hours back to timpohon

13) 4:30 PM - 7:30 PM serving time for dinner (buffet) 

14) Porter - RM9 per kg

15) 95% phone coverage from timpohon to summit (celcom)

16) 4 bed dorm with shared bathroom and seperate water heater

17) estimated temperature range 0 c - 10 c at summit and <20 at="" c="" laban="" no="" p="" rain="" rata="">

18) Estimated sunrise at 5:45 AM 

19) 1 guide per 6 climber

20) 6 km to laban rate from timpohon

21) 2 km to summit from laban rata

22) total climb 8 km

23) 4,095m elevation

24) 1st time for me

25) 2nd time for my wife

Wife also did well considering she didn't train much.

All in all, the effort and time put into this trip and climb was worth the wait and the pain. Will highly probably repeat in the future.

 

ozil

We got mesut ozil

#ozilisagunner

good week!

August 2013

1. Good workout overall.
2. No speedwork.  Just tempo.
3. Max distance on the run less than 12k.

September target

1. 15km run

Viper challenge

20130819

Bike.

Warm up 10'

Interval 10 x 1' with 1' rest (trainer)

Cool down 1'

Total 21'

Swim

500m - 10.10

500m - 10.30

100m - 2'1"

20130812

Week 20130812 (Pilot)

1) Finis Agility Paddle Test: Great addition. Probably need some time to get use to. Direct impact to swim workout is a major plus. [TO CONTINUE USAGE]

2) New bike and run route at Putrajaya: One of the best place to run. Scenic route, less cars. Though preparing all the gears to place in the car can be quite tricky. Must ensure everything is packed and not leave any important items behind. [TO CONTINUE]

3) Logging miles with edomondo. Great to keep track of work out. Still getting used to running/cycling with the phone however. [TO CONTINUE USAGE]

4) Nutrition was good. Eating more greens and consuming less oily food produces good training sessions. Feeling good throughout. This trend will definitely continue. Though preparing them will require some effort. [TO CONTINUE BUT NOT TOO STRICT. CHOICE LIMITATION EXPECTED]

5) Using off days to work on core. Does have an impact on posture and definitely help running form.[TO CONTINUE AND VARY EXERCISE TYPE]

6) Scheduling is pretty tight. Still trying to find the best general workout combo for the week. Additional Run/Bike in the afternoon & gym session. Plus 3 swim session to work on stroke technique. [TO REFINE WORKOUT COMBOS]

7) Bike fit has also improved by properly experimenting variety of seat height. [TO CONTINUE FOR CLEATS &TRI BIKE FIT]

None workout related: 

8) IELTS test

9) Hari Raya

10) Premier League Start - Arsenal Lost 3-1

11) Friendly Match: Basketball Session at Night

12) Viper Challenge

[Good Week*]

*minus the 3-1 defeat at the hands of Aston Villa