13:30 mission

13:30.....I will cry if I can do it

Good Luck to all

Last speed workout

15.01.06 Siemens Run 10.91km in 1:08:58
19.03.06 Power Run 10.91km in 1:01:37
16.04.06 Rakan Cop Run 10.91km in 1:03:58
07.05.06 Bomba Run 10.91km in 1:00:48

22.02.09 KL City Run 10.91km in 0:56:08

Checking In

Frame: Scott Addict R4
Aerobar: None
Groupset: Shimano Dura-Ace 10 speed,
170mm crankarms, 12-25 cassette
Crankset: Shimano Dura-Ace, 53-39 chainrings
Wheels: Fulrum Zero
Tires: Continental Grand Prix Attack & Force 2008,
700 x 24mm rear, 22mm front
Pedal: Shimano Dura-Ace
Saddle: Profile Design Tri-Stryke Ti
Bike Weight: 7.21 kg/ 15.88 lbs

IM09 im ready

Swim 3.8km

Bike 180km

Run 42.2km

I have done everything I possibly can do for this race. Now, it's time for me to sit back and enjoy. All systems ready. We are a go. I'll see you on the other side!

The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep.

Tapering time

Run 30km......Done
Bike 180km....Done
And Now.....Tapering Time........Yahooooooooo

Abu.....Mat Rempit
Putrajaya Night Challenge Race
8.2.09

Minuman rasmi before race

130....I'm ready

129....Adek Dush

Iklan Ubat gigi

Wachaaa

Good Luck Guys

Mat rempit

My supporters

Habis...habis...yahoooo

Team Highroad

129....70km in 2:12:20

130....70km in 1:54:37

Farah n Adek Dush.....memang best

Abu kena tumbuh...Adussss

Adek Dush....wa salute sama lu

Taper Abu Taper

wake up Abu...WAKE UP!!!

Abu....BANGUN!!!!!!


JSKL 3rd Biathlon Race

Ait Mr.Manager, Abu, Hana, Adek Dush.......Good Luck!!!

Please improve your timing ye darling

Hana Power......the making

Go Hana go

Potong...Cilok.......Laju....Laju......

Hana.....40m swim + 500m run in 5mins 34secs
Last year....6mins 56secs

Abu's family

Nampak tu...recovery drink paling power

Macam nak improve timing

Gaya apa ni?

Cepat Abu.....cepat

Abu.....600m swim + 4.5km run in 39mins 10secs

Last year....40mins 30secs

Ait...45mins 30secs

Adek Dush...38mins 59secs

Mejor....44mins 55secs
Dragon Ball
Betul ke....tipu ni?
Recovery swim
Cuba teka...siapa ni?