Rest,Relax,Recover,Review,Reflect,Repeat

*Suppose to be posted before Ramadhan

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

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

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

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

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

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

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

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

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

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

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