Recovery training...BEST

Date: Thursday
Place: Gunung Nuang parking
Bike...17km in 43:14
Run...Up 6km in 1: 05: 27
Down 6km in 1: 00: 33

After bike n ready for running

Perghhh lajunyerrr

Go Abu Go

Belum sampai lagi

Smile

Wei...cepat la sikit

Yahooooo......Best giler

SALAM MAAL HIJRAH 1429H

Jgn lupa baca Doa akhir tahun lepas Asar, Doa awal tahun lepas Maghrib!

Insya Allah! Semoga diteguhkan iman, dipanjangkan usia dan dirahmati
sepanjang masa. AMIN.

Recovery training

Thursday

Place: Gunung Nuang Parking
Time: 7.00am
Menu:
Bike: (30km) Gunung Nuang parking > Batu 18 > Gunung Nuang parking
Run: (6km) Gunung Nuang parking > Gunung Nuang campground > Gunung Nuang parking

Mission not completed

Saturday Morning......

Before kayuh...at 7.30am
Body condition 100%

Bike finished at 2.00pm....172km in 6:00:20

Running started at 2.30pm
Body condition 90%

Alamak....heavy rain n thunder cat....

Ran only 5km in 34:24

Body condition 90%

Sunday morning.....Ran 25km in 2:52:52 je...

Lake Garden > Hartamas Petsonas > Double Hill > Carcosa > Lake Garden

Gerrrrrrrr.........

Super Power Secret Training

Date: 5th January 2008 Tomorrow laaaa
Schedule:
6.30am-1.30pm Bike 175km Puchong > Putrajaya (3X) > Puchong
1.30pm-2.00pm Rest
2.00pm-5.00pm Run 25km Puchong (5X)

ADA BERANI?? Fantasy or Reality