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 Friday

Friday is nice. i feel like, personally, i'm most productive on friday and i dont mean work wise .. i see and do more on friday. it's the

last working day of the week and that sort of contributed to the feel good factor.

6:30 am: Up for Subuh prayer and tempo run
probably the best way to start your day. running opposite from people rushing to work. You sort of feel that you are somewhat temporarily off

grid. even tho later ...eventually, you'd too have to rush to work.

the other thing is that .. the transition between night and day (dawn) is just so beautiful. .... things i look forward to.


7:15 am: breakfast and school
what can i say. being married is one of the best decision a triathlete can make ... cuz..who'd prepare breakfast? wife sort of understand the

nutrition need so that sort of helps ...

fina and hadzim would be up by then and its just great having them around in the morning .. they're morning people and hence usually in a

good mood ... wife and hadzim off to work/pre-school ...

7:45 am: shower and off to work
usually i check the sports news .. check out the latest score etc ... shower, wave goodbye to fina and off to work ... the half hour drive is

when i strategize what to do later in the day ..the usual .. what to say during practice .. lunch .. what i'm gonna do at the pool later that day ..

8:30 am: work
after countless curses to road users .. i usually got to work on time.. by on time .. i mean on time .. on average .. i think i arrived

around 8:29 most of the time .. i've also clocked 8:30:55 which is still on time ... buzzer beater ..

12:00 PM
time flies when you're working hard or when you;re having fun .. which ever i choose,..  .. usually go out and have myself the nasi

arab at uniten and friday prayers.. awesome combo ...

5:30 PM
one of the first to clock out .. off to the pool for some laps ... will usually see the same faces ... kind of a constant visual

cue that i'm not the only one (stupid/crazy enough) to be doing this ..

7:15PM
would stop by petronas precint 9 to get some gatorade and use the ATM facility ... and then off to presint 11 .. during the drive .. i'd usually listen to BFM -life's a pitch which is kinda funny and entertaining ...

8 PM
after magrib prayer .. i'd take in some food .. the sup UK is good .. the greasy nasik goreng is even better.. i opted for the soup .. the

less of two evil i guess ... then i'd catch up with some news (facebook/ig actually) or watch the news on the tv (TV3 is news?) provided there .. watch people going about their business .. watching families having dinner ...which usually followed by me calling wife and asking how's everything at home .. to sort of dillute the guilt

8:45 PM
isyak prayer and the usual warm up for basketball practice  .. usually i'm the first one ..i'd put on Love Me Butch - Barricade and start warming up ... by the time i finish most of the guys are there and we start around 9:30pm

shooting before everyone arrive

1 AM
practice over and i'd drive home and just sponge everything the guys said during practice .. and looking forward to the real game to see how effective we did ..also during the ride back i'd tune in to BFM where they air songs from local indie bands  ..9/10 the songs i hear were not much better than what my (now dead) band used to play .. copycats are the main theme .. but some are pretty good ...it's nice to be having these songs as ambient during the whole reflecting process ..

2AM
At home .. everyone's asleep .. usually got some food on the table prepared by wife .. (again ... being a married triathlete is awesome) .. watch TV .. usually some NCAA or NBA .. or movies before shower .. and bed..


The thing is , when you commit to doing something ... which meant being away from your family  ..not only you got to enjoy every minute

spent, but you also got to make them count ...and be thankful to be given the opportunity to do them..

knowing that .. i think i;ve spent those time the best i could ...effort wise and time wise...doesn't matter whether those things are considered small ..to me they're just as important as work/life ..

 if not..

it will just be like another day out   ..........with out ever having that lasting impact ... to have them embedded in you to reflect later in life.... if that's the case ... i'm too old for that and might as well spend those time with my loved ones ..

too easy for me

post meeting trauma ...

I think people deliberately convert themselves to become a workoholic since you can be an entirely different person. You have the luxury of your position to order someone else to do things, scold people, be a mentor, sit back and lazy around etc. Why go home to more challenges and trying to figure out things that you are not good at when you can sit in your chair and do what you;re good at and ignore the important thing that you need to work on.

you can ultimately hide your flaws.

I think i've had enough of superficial, rethroical stuff, hyprocisy and all that related shit at work. When its the norm you sort of go with the flow. You too become one, not because you believe in what you're doing but more  to survive and fit in. Afterall,  whatever you/they say or do is going to be forgotten and discarded anyway. Why need to be so serious.

The thing that iritates me most is when during MY fucking time, the same shit happens. The same old song is sang and we all dance to the same tune. Outside work, my time, is not your time, except for those important to me. So Hopefully it would not be wasted. At work, my time, does not matter. You can squeeze every ounce of juice from me. I'll play along.

It's weird how we work so hard to make our organization work, thought and argue about how to make it more efficient and yet we go home and completely do the opposite. I thought about this and I'd rather apply whatever management shit that they try to implement to my own life. Maybe not all can be implemented but some could actually work.

now back to work ..

past midnight and your mind is still active - on the way to narita, Japan

he's holding her with one arm
there's no load he couldn't take
at first it was panick and he's always alarmed
he can hold it, he had to and since the first day he knew it

mommy's away far from the cry
the laughter she heard are fake and dry
pretending to be tough superficial as it might be
when she's home that's when she's set free

waking up to a sound as simple as breathing
gotta rush now to attend the thick of thin things
contributing to a world profit orienteering
protected by a bubble, they are Iiving the dream

flights, bags, and the occasional blurred photograph,
all the strangers I had crossed path,
the buildings, the roads, the most visited landmarks,
sleep well in the clouds we're out of the dark

10 April 2013 (announcement day)

the problem with us is that a bunch of guys think they know what's best for Malaysia. And they come up with a bunch of scheme in doing so ...

I assume they know what is right and what is wrong ..... all this no tolerence to corruption, 100% access to water, electricity, education .. everyone can afford everything, economic growth etc ... who in their right mind wouldn't want this...this is always by default ...

taking it a step further ... how the heck are we going to achieve this ... some might understand the mechanics ... others are simply ignorant ...

i mean ..how the heck can a rubber tapper understand that the GDP of the country is tied up to the very thing close to him ..  his industry ..rubber.. which is our main commodity ..our main economic contributor ..

tell him that petrol price is going to drop .. now that is something that he can relate to ...

this works both ways ... which why sometime I think the guys running for the post .. are merely there not because of something that is close to that post (people) .. but something that they can relate to ... power ..

I guess the equation goes like this ...

I'm running for the post because i can have ultimate power .. to get power .. people have to choose me .. for people to choose me, I have to give cheap petrol or (some other form of subsidy) ...for example ...

which is quite disturbing and worrying ... I mean ... it's a popularity contest if you ask me ... who can give the best goodies win .... if I were to take the same approach with my kids ..i could be feeding them candy all day ... but that's is NOT what the kids need ...

coming back to what "Malaysia" need .. to be progressive and competetive with domestic resources available (example rubber) .. will go un-notice .. (*for illustration purpose only..to be fair something is being done)


what do we want? a peaceful, modern, developed, high income etc. Malaysia? with Islamic ruling ...?

Can i have it all ...?

can we achieve that? can the soon to be announced nominations lead us to achieve ALL that?

sad ...what other options do we have ...

media

The happenings in Sabah certainly is sad and tragic. I'm not a fan of history and it's is frustrating for me to understand why it happened. What is more frustrating is the fact that facebook users are giving out free advice on geopolitics, politics in general, rule of engagement etc. Which was then shared and liked by other people fueled by their quest for the truth only for their emotions to take over. Hence, i could understand how easy it is to just hit share or like. Because that what facebook is about. Liking and sharing has never been so convenient. You hear what you want to hear and like what you like. You share what you like. It's presented in a factual way so that it looks clever. We and most of the sometime I, thought that sharing something clever would impress the "friends"on facebook. Shows that we understand things and on top of the game. Some would argue that it's the least you can do to show you care.


"It's not who I am underneath, but what I *do* that defines me" - Rachel Dawes (lame, but the message is good)

I hope the authority would come up with the report of this whole mess quickly. Opinions does not count. I am sadden by this whole event and the last thing I want is to exploit the issue on facebook. I'm not the one at war, i don't know the people who fell victim to the shootings. I feel it's unfair for me to say anything about that. Both sides are muslims which makes it even more sad for us to be saying things.

 I'm sure the majority of us don't really understand the whole gepolitics/history/rule of engagement deal only up to what we are exposed to and maybe only recently. But most of us know how it feels to have lost someone. 

my alter (conspiracy theory) persona  is saying someone is laughing and benefiting from all of this.

I dare not call myself an expert on the issue. In fact even the experts are a bit reserved about the whole issue. But these few days, I've seen some crap posts about the whole situation. I hate to say that it is overrated but it is. How can we, through facebook condemned anyone over things that is presented as facts but was never verified. How can someone who up to only recently suddenly became a geopolitics cum historian.

And the news, well, that's another story. The fact that they can use it as some sort of political campaign is utter garbage.

And that's what is so funny about it. The TV stations might skew the facts, showed their version of the story, viewers may like the story and might even share it. Most of ushate that but... we, in some way or another, through facebook are guilty of advocating that too.

a satisfied need no longer motivate

SUNDAY: I've missed yesterday's london derby cause I was tired from running the whole 10km in a tempo that I could possibly never achieved when training. Racing does that to you.But even if i didn't run, i would sleep anyway since i sensed that arsenal would lose. Same feeling before the Champ league game against bayern which ended up 3-1 in favour of the bavarians.

I  think with the management being staisfied with the team Arsenal has had over the years and aiming to finish 4th is the main reason for the epic fall we are experiencing now. Liverpool had their moments and now it seems we are heading the same direction which is down. I doubt arsenal will finish 4th so I hope this will trigger some senses to the management of Arsenal.

Seems like my other half is now enjoying running and racing. Racing is the motivator i guess. If not, I doubt she and myself would wake up in the morning at 4:30 am and race at 6:45am.


My maiden 6.5km swim in open water is happening pretty soon and i think it qualifies as a perfect motivator for me to train. I started to swim during lunch breaks and focus more on technique which if it was for a triathlon, I would otherwise train just to cover the distance.

Anyway, it's good for her to have started running. It's is the easiest way to get fit. Put on your shoes and go out. I'll take care of the kids while she trains.

The new basketball season is jsut around the corner and we're aiming big. I hope the whole team can be pumped up and motivated to train and play hard.

songs

I was in a band. It is now defunct. But it was great while it lasted. I was the designated drummer. I could play the guitar but was not talented enough.

Anyway, nothing beats going into a studio and just jam. It's like you're in a different world all of a sudden. While the outside view this bunch of people as jokers posing as weezer we, at least me, really feel like we were weezer. Or whoever band that we were covering.

Anyway, songs trigger memory.

That's why I'm listing songs/lyrics that will definetely remind me of the member of #teamhafdzuan

1. Hadzim Faeiq

Creed - with arms wide open

Well I just heard the news today
It seems my life is going to change
I close my eyes, begin to pray
Then tears of joy stream down my face

With arms wide open
Under the sunlight
Welcome to this place
I'll show you everything
With arms wide open
With arms wide open

Well I don't know if I'm ready
To be the man I have to be
I'll take a breath, I'll take her by my side
We stand in awe, we've created life

With arms wide open
Under the sunlight
Welcome to this place
I'll show you everything
With arms wide open
Now everything has changed
I'll show you love
I'll show you everything

With arms wide open
With arms wide open
I'll show you everything ...oh yeah
With arms wide open..wide open

[Guitar Break]

If I had just one wish
Only one demand
I hope he's not like me
I hope he understands
That he can take this life
And hold it by the hand
And he can greet the world
With arms wide open...

With arms wide open
Under the sunlight
Welcome to this place
I'll show you everything
With arms wide open
Now everything has changed
I'll show you love
I'll show you everything
With arms wide open
With arms wide open

I'll show you everything..oh yeah
With arms wide open....wide open 

*The ones in red will see me sing with man tears streaming down my face.

Why this song?

It's just a powerful, promising, brave song that really describe exactly how a father wants his boy to be. Brave and ready to take whatever bullshit the world has to offer.


2. Hadfina Farwizah

John Mayer - Daughter

I know a girl,
She puts the color inside of my world
But she's just like a maze
Where all of the walls all continually change

And I've done all I can
To stand on her steps with my heart in my hands
Now I'm starting to see
Maybe it's got nothing to do with me

CHORUS
Fathers, be good to your daughters
Daughters will love like you do
Girls become lovers who turn into mothers
So mothers, be good to your daughters too

Oh, you see that skin?
It's the same she's been standing in
Since the day she saw him walking away
Now she's left, cleaning up the mess he made

CHORUS
Fathers, be good to your daughters
Daughters will love like you do
Girls become lovers who turn into mothers
So mothers, be good to your daughters too

Boys, you can break
You'll find out how much they can take
Boys will be strong and boys soldier on
But boys would be gone without warmth from
A woman's good, good heart

On behalf of every man
Looking out for every girl
You are the god and the weight of her world

CHORUS
Fathers, be good to your daughters
Daughters will love like you do
Girls become lovers who turn into mothers
So mothers, be good to your daughters too
So mothers, be good to your daughters too
So mothers, be good to your daughters too

Why this song?

 

 It's scary when it comes to daughters as most father are clueless. And will be even more so when they grow up. Well that's how hollywod movies potrays the situation.

really sums it up. Even though we are clueless most or all of the time, at least , I hope, I'll be the weight of her world forever.

3. Farah

 

U2 - All I want is you

You say you want diamonds on a ring of gold
You say you want your story to remain untold.
All the promises we make
From the cradle to the grave
When all I want is you.

You say you'll give me a highway with no-one on it
Treasure, just to look upon it
All the riches in the night.

You say you'll give me eyes in the moon of blindness
A river in a time of dryness
A harbour in the tempest.
All the promises we make, from the cradle to the grave
When all I need is you.

You say you want your love to work out right
To last with me through the night.

You say you want diamonds on a ring of gold
Your story to remain untold
Your love not to grow cold.
All the promises we break, from the cradle to the grave
When all I want is you.
 

Why?

Even bono dedicated this to her wife. A bit morbid using the word grave but that's how reality is. This song has the eternity feel to it. with broken and kept promises the important thing is well "you".

 

 This is how i interpret these songs and how they relate to those important to me. 

 

Hell, i could be way off.

 

 

anyway, I got some other song for other settings. Songs does not only trigger my memory of people but also events etc. Will put some more on that.

 

So these songs will definetely be in my playlists forever as will my memory of #teamhafdzuan.

typical new year post

2012

it's just numbers. Nothing changed. My goals didn't change. the world didn't end.

It's hard to see small changes. But looking back. yup, things did change. And they change because it was acted upon.

And these changes were not part of a resolution list set on 1st January 2012. They were just things that I thought should've been done anyway. Just that I was so caught up with all these distractions. Distractions that i and many couldn;t live without. And most of it were selfish self fullfilling things that takes and demand a lot.


for 2013,

I decided to pass the opportunity to suffer for 5 hrs + in this year's edition of the KL marathon. THe far I'll go is the half marathon. I'm sure missus is gonna do another 10k.

I'm gonna do pd tri and desaru tri. will probably bring along the whole #teamhafdzuan this time round.

nothing much, in fact i think i regressed, cutting down the distance.

it takes far too long to recover from a marathon and it disrupts other things.

work will not change much as the people/environment would probably NOT change.

so will probably focus on my own circle of influence.

maybe blog more during office hours.


a lot was achieved but they're just milestones to the ultimate goal. But it's good to have milestones to measure up against.

2012 Ironman World Championship, Kona

China

Chengdu to be exact. Took me 5 hrs from KL to Beijing. 3 hours layover then 3 more hours to Chengdu.
You know it's cold when even the locals put on heavy duty jackets. And I'm like I'll put mine on a bit later. My advice, do what the locals do because they know what they're doing.
sitting next to a lady who spent 70% of the time facing the puke bag also made the journey a memorable one!
once arrived I got picked up by a beat up car. Got to the hotel and discovered Something I had never seen before during my travel. A freaking desktop Computer in a hotel room.

I just got a call asking for massage. By that I know by their standard 11pm is already late.

miss home and family.

happy birthday fina.

Daddy

Hadzim and Hadfina

something new

Im writing this (literally) using my new phone. These smartphones are awesome to say to the least.

Some short review of what's happening lately.

1. Another reality check at the recent power man. But at least it helps enhance my reality of where I stand in terms of my preparation and performance in a race.

2. Recovery! A holiday at Bali isn't such a bad recovery plan.

now it's back to plan for hext year.

DA man

a guy, who knows nothing, suddenly says bad things with reference to you.

I know he was trying to generalize but it was at my expense.

He didn't even bother trying to find out the real situation.

I was not mad, in fact, I felt sorry for the guy because at this rate he'll have a hard time connecting with normal people.

I personally think people are made balanced.

A smart person, might have a persona of a stapler. So to be positive i would say that this deficiency caused them acting awkwardly. Acting bitchy and all. I'm upset afterall.

A charming person on the other hand, might not make the right decisions all the time but is pleasant to talk to. But in a long run, it could prove to be annoying.

Some people need to show they have the brain or hold ome sort of authority. And it has to be reflected by the way they carry themselves. But I think people would know if you have those traits anyways.

Again, feeling sorry for people who think that they have to proof themselves. We know.

Ironman World Championship Kona 2012

http://ironmanworldchampionship.com/

This year will see craig alexander go head to head with chris mccormack. This gotta be great. with pete jacobs and all. its a great pro line up. I wish lance was there to spice things up.

Men
Craig Alexander (AUS)
Andreas Raelert (GER)
Pete Jacobs (AUS)
Cameron Brown (NZL)
Marino Vanhoenacker (BEL)
Sebastian Kienle (GER)
Jordan Rapp (USA)
Timo Bracht (GER)
Jozsef Major (HUN)
Maxim Kriat (UKR)
Chris McCormack (AUS)
Marko Albert (EST)
Luke Bell (AUS)
Faris Al-Sultan (GER)
Frederik Van Lierde (BEL)
Daniel Fontana (ITA)
Dirk Bockel (LUX)
Mike Aigroz (SUI)
Mike Schifferle (SUI)
Petr Vabrousek (CZE)
Audrey Lyatskiy (RUS)
Clemente Alonso-McKernan (ESP)
Ronnie Schildknecht (SUI)
Romain Guillaume (FRA)
Trevor Wurtele (CAN)
David Dellow (AUS)
Matthew Russell (USA)
Joe Gambles (AUS)
Viktor Zyemtsev (UKR)
Eneko Llanos (ESP)
Andi Boecherer (GER)
Paul Matthews (AUS)
Sergio Marques (POR)
Jeremy Jurkiewicz (FRA)
Pedro Gomes (PRT)
Paul Amey (GBR)
Alejandro Santamaria (ESP)
Michael Lovato (USA)
Timothy O’Donnell (USA)
Michael Raelert (GER)
Thomas Thomschke (GER)
Luke McKenzie (AUS)
Trevor Desaut (FRA)
Rasmus Henning (DEN)
Bart Aernouts (BEL)
Cyril Viennot (FRA)
Joshua Rix (AUS)
Tom Lowe (GBR)
Bruno Clerbout (BEL)
Andy Potts (USA)
Christian Brader (GER)
Axel Zeebroek (BEL)
Greg Bennett (AUS)
Women
Caroline Steffen (SUI)
Mirinda Carfrae (AUS)
Leanda Cave (GBR)
Rachel Joyce (GBR)
Mary Beth Ellis (USA)
Meredith Kessler (USA)
Anja Baranek (GER)
Heather Wurtele (CAN)
Linsey Corbin (USA)
Rebekah Keat (AUS)
Amy Marsh (USA)
Joanna Lawn (NZL)
Kelly Williamson (USA)
Gina Crawford (NZL)
Caitlin Snow (USA)
Simone Brandli (SUI)
Sarah Piampiano (USA)
Natascha Badmann (SUI)
Jessica Jacobs (USA)
Sonja Tajsich (GER)
Sofie Goos (BEL)
Tine Dechers (BEL)
Kristin Moeller (GER)
Amanda Stevens (USA)
Michelle Gailey (AUS)
Susan Dietrich (GER)
Erika Csomor (HUN)
Emi Sakai (JPN)
Michelle Vesterby (DEN)
Sara Gross (CAN)
Mareen Hufe (GER)

Desaru Race Summary

Race summary

Input:
Water = approx. 500ml
Glucose = approx. 750ml bike + 55ml run
Power bar performance drink = approx. 750ml
Power gel = 5
Electrolyte pills = 8
Power bar = 1 + 1/2
Bananas = 2

Process:
2km swim, 92km bike, 22km run

Output:
swim time :0:52 (swim pos: 194-60%)
bike time: 3:07:29, avg speed 29.2kmh, avg cadence 68 (bike pos: 122-38%)
run time: 2:25 hrs (123-38%)
Total time: 6:25:46
Pos: overall 115/320 (36%), age group 37/106 (35%)


Any triathlete would agree that it is not as simple as the above

Before i even get to Desaru beach that morning :
1) I've decided to do half-iron distance since last year having gone thru quite few oly distance,
2) I've since committed myself to a training plan (which i got at big badwolf) consisting of run (wed, friday), bike (tue, thu), swim (wed, fri) long run/bike/brick (sat,sun) and this goes on until race day
3) bought a stationary bike trainer so i can ride at home
4) register "warm up" races and commited certain amount of money for the expenses
5) foregone time
6) bought a tri bike
7) bought running shoes
8) experimenting with nutrition

So i guess the quote below captures the spirit of the whole thing so well:

"Commitment is doing the things you said you'd do, long after the mood you said it in has left you." 


Few days after, I was on a high or something. Felt more positive than ever. I just wanted to push more and sign up for longer distances but I know, long after that mood is gone, i'll probably be dragging my feet. so better not.

For me, this is just a starter . I've just finished the kindergarten of triathlon. Now I've graduated to primary triathlon. I know by the end of it, i would not turn pro, but at least i know that, with the resources that i have, i've exploit them all and finally say "this is as good as it gets".

Repeat pain: 4th November 2012 (Powerman, Putrajaya - 11.4km run, 64km bike, 11.4km run)

RECAP

30

Let's start with this:

The only time you really live fully is from thirty to sixty. The young are slaves to dreams; the old servants of regrets. Only the middle-aged have all their five senses in the keeping of their wits.
Hervey Allen

 So it goes without saying that i do somewhat have developed my senses. I owe it not to the increased number rather to the experiences i had especially last few years with my small unit as i love to call them, my loyal fan base, my family. Always there and will always will be there.

The rationale thing to do when you reach a certain milestone in your life is first to examine what you have accomplished. And to a certain extent i did do a lot but in terms of recognition or stuff that normal people gauge you by, not that much.

In terms of filling that hole i never knew existed, that definitely was fulfilled the day i got married. And few more things i did help me feel more alive than ever. and to have such good and great inspiring people around me at work, friends, team mates or wherever along the way was such a blessing.

Though lately i don't see them often or don;t converse like it was in the ol days. I do feel that i owe it to them for the experience.

playing basketball, being a drummer, triathlons, swims, bike run travelling doing all spontaneus stuff all come to my mind.

I did the half ironman couple of days ago and i think that was an accomplishment. not because of the medals, because of the trust i have that one day i will do it. I believe in the journey not the destination mantra. I believe in performance not result. Because the latter will get you that objective.

I was like that, i like taking times learning things, i love just waiting for trains at the ariport. I feel that it is during these time that you test yourself. You find yourself. Patient is one value that is so under rated these days.

Went back to posts going way back to 2007 and realized that, i did a lot, felt a lot of things, a lot of emotions and glad to have it in writing and now having the opportunity to read them again. I wrote lyrics, i posted something that in my age now seems it was done by a stranger.i really was impressed with this guy which is so alive and free.

example:

I think i posted for the semester around near new year time. i think.

My vision was restricted
to some natural beauty
where some took for granted
but at 7.30 am this morning
i'm glad i was there
i'm glad god let me share

the long straight road remind me
of little kids who are so pure
sparkling as mineral water
as naive as those who had passions
only to realize they're just reasons
to gain attention

as i was worrying if i'll ever get home
i sing some as a relief
i put faith first cause i believe
even when sometime faith,
is the thing i constantly leave

when the signboard reveal what i wanted to see
i screamed within
to me its like i win
even if i don't know what or who was the competition

maybe when you hope
and it drives you
to some known destination
you would like to think
that you win.

as for resolutions
that could wait some more
cause i can never be done for
resolutions from before

Is it because you have grown up and you forget that you genuinely had fun. I hope i'll blog more to keep tabs on all emotions and experience felt.

I want to feel that again. To just sit in front of the keyboard and make my milestones in life history.

This is to restart what i love doing in the first place. experiencing stuff and reflecting it later to guide me along the way and to remind myself not to be a corporate bastard in 20 years time!

now i know how jerry mcguire feel at the start of that movie.

desaru hill profile

so, the top one is suppose to be the profile for the 116 Desaru tri bike course
the bottom one is the course i used to train with.

i think i pretty much got the hills covered.

but few more sessions on the trainer to fire up the muscles will ensure a strong start to the run.