5) Starting to also monitor elevation just for the sake of it.
Monday, August 08, 2016
Week 10: Rituals and Habits
Tuesday, August 02, 2016
Week 9: Breaking Resistance VS Diminishing Returns
Summary of Week 9
Training Goal: Find the right intensity for new workouts
Personal Goal: Getting that 130km bike loop done
Distance Covered: All Activities: 170.78km
Duration: All Activities: 17h54m
Elevation Gain: 1761m
Swim Time:
3h33m
Swim Distance:
7.3km
Bike Time:
10h10min
Bike Distance:
136.98km
Elevation Gain:
1358
*For indoor bike - time measurement only and some (insignificant) distance may be recorded
**Including brick
Run Time:
3h4m
Run Distance:
26.5km
Elevation Gain:
313m
*Including brick
Time Spent Doing Strength/Core/Stability Exercises:
1hr
*Including rest/chit chat
Time Spent Stair Climbing (ascent):
7:00m
Elevation Gain:
90
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
**Found another reason this week - forgot to turn off garmin after workout, so data is rubbish and I was forced to discard it
Training Notes for Week 9:
1) Swim was actually ok. Got some rhythm but slow. So I recorded my self swimming and I was shocked at how slow my stroke was. It look as if I am losing speed by gliding too much. Maybe I'm at the most efficient when swimming this way and the reduced energy consumption would be useful for the following bike/run? I hope so. I should try to increase stroke rate to improve. Other than that, at least for PD tri I can hopefully have a good swim. Sighting should be practiced too.
2) Bike was so-so. One of the spin bike session this week require an all out sprint. But I didn't manage to increase my heart rate that much and by the end of the interval heart rate actually dropped. So didn't feel I did that well, but hoping for some positive effect. The bike target workout was 130km loop this week and the final third of the ride was torture. No amount of positive talk helped at that point. There were plenty of self pity though. Compared to my previous effort on the same course, it did not get any easier, i did not get any faster but I probably dealt with it a bit better.
3) Run was terrible for new workout. I quickly realized that the new workout of 1 minute all out sprint up a hill + 2 minute recovery was much harder than i thought. Next time, I should definetely bring my heart rate down before starting the next rep. Long run was terrible too as cumulative effect of previous workout sets in. I was slow and couldn't up my effort. Was thinking about running negative splits but it was a bit too much after half way and decided to just slog it out til the end. Skipped recovery run but did walk around doing stuff.
4) Strength was good for stability and so-so for core. For core, some exercises were harder, but to be fair they were done after a tough bike session. As for stability, less falling down and I'm feeling hips are getting stronger and more stable. Hoping to see some positive outcome.
5) Starting to also monitor elevation just for the sake of it.
Feeling Notes for Week 9:
1) I feel shceduling was a bit tight to make up for the coming weekend sessions. The back to back speed session (Speed Swim & Run Monday + Speed Bike Tuesday) made the Long Wednesday run much harder. To add to that, the run was also done after a speed swim session on the same Wedenesday. I felt fatigued and just toasted after wednesday's workout. This maybe as a result of not doing post workout stretch and poor recovery overall (food, sleep etc.). Had chills on Thursday and didn't feel good about the rest of the week's workout. But pushed through anyway. Friday felt better. Decided to switch Friday's recovery run to Sunday to accomodate more rest and in the end I bailed out on that recovery run. The 130km bike ride was prbably a bit too much and I just wanted to rest more.
2) I feel, this phase is hard because it's something new. Everything sort of went up a notch with regards to intensity and volume. I think the workouts is intended to break through the body's resistance level. I hope once I've gone past this level a break through in performance will occur. At least that's what I am banking on. Therefore I am assuming what's happening is suppose to happen. Such as feeling like shit, sore muscles etc. I'm still not sure if this is the outcome of the training plan or I'm sort of over reaching. Is this the stimulus required for the body to break through the resistance level? Am i biting more than i can chew? If i keep this up will i burnout or worse get injured? A very thin line between trying to push through the resistance level OR inadvertantly crossing the point of diminishing return.
3) It's not like I can't move at all after a workout, but I was feeling uncomfortable with noticable annoying soreness coupled with small pains. Discomfort maybe.It is the build phase afterall and so, I just have to trust that this is part of the process. I guess, if it's hurting, it's working.
4) I feel the increase in volume and intensity is starting to take its toll on other aspects of life. I'm more sluggish, tired etc. I was late a few times for work and starting to miss my family. I'm however glad that my wife did not rub it in whenever I get home late because: guilt + nag + tired = angry. It was more: guilt + silence + understanding = I will do much better next time. I wasn't productive as I wanted to be. I wanted to do stuff but I was just feeling lazy. This is not really good and is definately not balanced.
5) I feel the need to record.write more on this balancing training with family stuff to gauge my state of mind once all of this done.
Training Goal: Find the right intensity for new workouts
Personal Goal: Getting that 130km bike loop done
Distance Covered: All Activities: 170.78km
Duration: All Activities: 17h54m
Elevation Gain: 1761m
Swim Time:
3h33m
Swim Distance:
7.3km
Bike Time:
10h10min
Bike Distance:
136.98km
Elevation Gain:
1358
*For indoor bike - time measurement only and some (insignificant) distance may be recorded
**Including brick
Run Time:
3h4m
Run Distance:
26.5km
Elevation Gain:
313m
*Including brick
Time Spent Doing Strength/Core/Stability Exercises:
1hr
*Including rest/chit chat
Time Spent Stair Climbing (ascent):
7:00m
Elevation Gain:
90
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
**Found another reason this week - forgot to turn off garmin after workout, so data is rubbish and I was forced to discard it
Training Notes for Week 9:
1) Swim was actually ok. Got some rhythm but slow. So I recorded my self swimming and I was shocked at how slow my stroke was. It look as if I am losing speed by gliding too much. Maybe I'm at the most efficient when swimming this way and the reduced energy consumption would be useful for the following bike/run? I hope so. I should try to increase stroke rate to improve. Other than that, at least for PD tri I can hopefully have a good swim. Sighting should be practiced too.
2) Bike was so-so. One of the spin bike session this week require an all out sprint. But I didn't manage to increase my heart rate that much and by the end of the interval heart rate actually dropped. So didn't feel I did that well, but hoping for some positive effect. The bike target workout was 130km loop this week and the final third of the ride was torture. No amount of positive talk helped at that point. There were plenty of self pity though. Compared to my previous effort on the same course, it did not get any easier, i did not get any faster but I probably dealt with it a bit better.
3) Run was terrible for new workout. I quickly realized that the new workout of 1 minute all out sprint up a hill + 2 minute recovery was much harder than i thought. Next time, I should definetely bring my heart rate down before starting the next rep. Long run was terrible too as cumulative effect of previous workout sets in. I was slow and couldn't up my effort. Was thinking about running negative splits but it was a bit too much after half way and decided to just slog it out til the end. Skipped recovery run but did walk around doing stuff.
4) Strength was good for stability and so-so for core. For core, some exercises were harder, but to be fair they were done after a tough bike session. As for stability, less falling down and I'm feeling hips are getting stronger and more stable. Hoping to see some positive outcome.
5) Starting to also monitor elevation just for the sake of it.
Feeling Notes for Week 9:
1) I feel shceduling was a bit tight to make up for the coming weekend sessions. The back to back speed session (Speed Swim & Run Monday + Speed Bike Tuesday) made the Long Wednesday run much harder. To add to that, the run was also done after a speed swim session on the same Wedenesday. I felt fatigued and just toasted after wednesday's workout. This maybe as a result of not doing post workout stretch and poor recovery overall (food, sleep etc.). Had chills on Thursday and didn't feel good about the rest of the week's workout. But pushed through anyway. Friday felt better. Decided to switch Friday's recovery run to Sunday to accomodate more rest and in the end I bailed out on that recovery run. The 130km bike ride was prbably a bit too much and I just wanted to rest more.
2) I feel, this phase is hard because it's something new. Everything sort of went up a notch with regards to intensity and volume. I think the workouts is intended to break through the body's resistance level. I hope once I've gone past this level a break through in performance will occur. At least that's what I am banking on. Therefore I am assuming what's happening is suppose to happen. Such as feeling like shit, sore muscles etc. I'm still not sure if this is the outcome of the training plan or I'm sort of over reaching. Is this the stimulus required for the body to break through the resistance level? Am i biting more than i can chew? If i keep this up will i burnout or worse get injured? A very thin line between trying to push through the resistance level OR inadvertantly crossing the point of diminishing return.
3) It's not like I can't move at all after a workout, but I was feeling uncomfortable with noticable annoying soreness coupled with small pains. Discomfort maybe.It is the build phase afterall and so, I just have to trust that this is part of the process. I guess, if it's hurting, it's working.
4) I feel the increase in volume and intensity is starting to take its toll on other aspects of life. I'm more sluggish, tired etc. I was late a few times for work and starting to miss my family. I'm however glad that my wife did not rub it in whenever I get home late because: guilt + nag + tired = angry. It was more: guilt + silence + understanding = I will do much better next time. I wasn't productive as I wanted to be. I wanted to do stuff but I was just feeling lazy. This is not really good and is definately not balanced.
5) I feel the need to record.write more on this balancing training with family stuff to gauge my state of mind once all of this done.
Tuesday, July 26, 2016
Week 8: Divine Intervention
Summary of Week 8
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.
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?
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.
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?
Wednesday, July 20, 2016
Week 7: It has begun
Summary of Week 7
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).
<30km and="" but="" crap="" didn="" either.="" feel="" finish="" go="" goal="" h="" like="" long="" nbsp="" on="" p="" saturday.="" strong="" t="" the="" to="" was="">
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.
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).
<30km and="" but="" crap="" didn="" either.="" feel="" finish="" go="" goal="" h="" like="" long="" nbsp="" on="" p="" saturday.="" strong="" t="" the="" to="" was="">
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.
Monday, July 18, 2016
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
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.
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.
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
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.
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 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:
- 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.)
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.
Rest,Relax,Recover,Review,Reflect,Repeat
*Suppose to be posted before Ramadhan
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.
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.
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.
Thursday, April 07, 2016
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 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.
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.
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.
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.
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.
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 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 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.
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.
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.
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.
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.
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.
Friday, January 15, 2016
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.
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.
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.
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.
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.
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.
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.
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.
Thursday, January 01, 2015
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.
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.
Thursday, October 31, 2013
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
Wednesday, October 30, 2013
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.
Tuesday, October 01, 2013
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