PM44 - I NEVER PUT LIMITS ON MYSELF

I'm back to basic

2011-04-25T14:39:00.002+08:00

Three simple words - back to basics - can turn things around and get you back on track.

From now on, I took my running back to the basics, followed the plan, and I was very surprised and happy with the results.

Rome Wasn't Built in a Day - Morcheeba

2010-03-23T15:02:00.003+08:00

You and me we're meant to be
Walking free in harmony
One fine day we'll fly away
Don't you know that Rome wasn't built in a day

In this day and age it's so easy to stress
'Cause people are strange and you can never second guess
In order to love child we got to be strong
I'm caught in the crossfire why can't we get along

'Cause you and me we're meant to be
Walking free in harmony
One fine day we'll fly away
Don't you know that Rome wasn't built in a day

I'm having a daydream, we're getting somewhere
I'm kissing your lips and running fingers through your hair
I'm as nervous as you 'bout making it right
Though we know we were wrong, we can't give up the fight
Oh no

'Cause you and me we're meant to be
Walking free in harmony
One fine day we'll run away
Don't you know that Rome wasn't built in a day

You and me we're meant to be
Walking free in harmony
One fine day we'll fly away
Don't you know that Rome wasn't built in a day

You and me (you and me) we're meant to be (meant to be)
Walking free (walking free) in harmony (in harmony)
One fine day (one fine day) we' ll ran away (we gonna ran away, we gonna ran away)
Don't you know that Rome wasn't built in a day

I would like to take a break

2010-03-04T15:12:00.003+08:00

Take a physical and mental break

Mission.....!!!!

2010-02-22T16:08:00.007+08:00

For IM Langkawi 2010.....I wish everyone all the best...be the best among the best. Good Luck!!

To my cousin....Farid (Ayet)1st time Ironman....Sub 1*hrs mission

To my sparring partners....Adek Dush
1st time Ironman....ready to rumble Top 20 Malaysian

To my sifu...heheheheTarget top 10 Malaysian this year..hehehe

And me......Abu
IM2008....15hrs 27mins
IM2009....13hrs 10mins

And this year...1st time Ironman...(below 70kg)
13:00 Mission

13:00.....I will cry again if I can do it

5 weeks to go for IM10

2010-01-18T15:46:00.004+08:00

[Pictures courtesy from runwitme]
Training oh training:
Run 30km in 3:++
Bike 162km in 4:++
Swim 2.4km in 1:++

Jalan jalan cari makan...memang best!!!

Once upon a time....

2010-01-05T15:31:00.006+08:00

IM2008
swim 1:59:27
bike 6:38:39
run 6:23:16
Total 15:27:31
me & SaifulGeng lama
bike 6:38:39.....laju ke?
Jap lagi kong le tu

Habis jugak....15:27:31

IM2009
swim 1:37:46
bike 5:37:40
run 5:37:15
Total 13:10:19

Abu loved pink

Takutnyer...

Acara favouriteprengg...prengg...Hana memang best
IM2009 in 13:10:19

IM2010???

IM2010 training began....

What a lovely day

2009-12-24T17:10:00.002+08:00

Malay Mail

Tuesday 22 December 2009

Malakoff 12km/7km race.....Hana Tsu Soffea..7km in 56mins 32secs

with Super Power drink.....

Everything doing well

2009-12-09T11:19:00.006+08:00

Day 1: Friday

Arrived at Singapore.....Me, Hana & my wife

Oh Changi......ok la

Wow!!! Amazing Race Asia host

Letihnyerrrr

Yum...yum...yumm

Jalan jalan di Kota Singa

Day 2: Saturday

Piwiiiiiiitttttt

Kemunculan Adek....my champion!

My darling....muahhhh!!!!

Hana in action!!!

Day 3: Race Day

Adek Dush.....mission completed.....Sub 4
Me.....mission completed.....Sub 4:15

Hana with POWER drink
Hana.....mission completed.....750m in 5mins
Sedapnyer
Salute!!!
My family

Last action...2009

Jom balik!!!

King of Genting 02

2009-11-11T09:50:00.007+08:00

King of Sempah-Genting #1
30.8.2008

20km in 1hr 57mins

Saiful (Raja Bukit) & Abu (Anak murid...hehehehe)

King of Sempah-Genting #2
7.11.2009

Ayet & Abu

Still OK

Come on Ayet...come on!!!

DNF

4km to go!!! Kasi Letop!!!

Alhamdulillah....Yahoooo!!!!
20km in 1hr 46mins (PR)

Reduce Weight?

2009-11-02T10:30:00.002+08:00

Climbing Techniques – Become a Better Climber

In this article i will go through a few different techniques that will enable you to climb more effectively. hopefully putting you at the front of the peloton or if your a sprinter, helping you stay on the back of the pack and not loose too much ground

Stay seated as much as possible. Every time you get out the seat and pedal standing up you are going to use more energy create more power but go no faster.
However on long climbs you will need to stand up every 400 to 500 meters. This gives your lower back a rest and uses different muscles in your legs. A good tip here is to gear down. so if you have been climbing in the 25, gear down to the 23 as you stand up. This will help maintain the speed you had while seated to keep up your momentum. When you are out the saddle you should not be leaning hard over the bars. Move yourself back so that the saddle is almost hitting your thighs as you rock the bike from side to side
Climb with your hands on the top of the bars. On the flats the drops and the hoods will be the best position for aerodynamics, but when you doing 15-20kmph up a hill the aerodynamic advantage of being in the drops will be close to zero. Riding on the top of your bars will also straighten your back and open up your chest. This will help your lungs operate efficiently. Your grip on the bars should be nice and relaxed, no need wasting energy gripping them hard and pulling at them with each pedal stroke
Rhythm. Its all about rhythm. find a cadence and speed that you can comfortably maintain and try and hold that all the way over the top of the mountain. In races attacks will happen and you will need to break rhythm to stay on wheels, but try and get back into your own groove as quickly as possible. going too hard too soon will put you in a sore burning state before you reach the top
Ride over the top. so many riders will get to the top of a hill and start to coast. This will be a perfect place for someone to attack and make some serious ground and you realize and then try and chase them down. Ride through the hill and pedal the start of the downhill. once you have settled into the decent you can rest the legs. If there is no downhill you going to need to suck it up and try and maintain a good speed so you don’t get dropped
Try and ride the hills before the event. If you know a race is coming up and it has a big mountain mid stage, try and ride that mountain before the event so that you have a good understanding of what is required. The knowledge you gain will be priceless
Sit as far back in the saddle as you comfortably can. This will create better leverage on the pedals and will put your weight as far back as possible
Time yourself. If there is a section of hill that you train on every week. Time yourself up and then try and beat your times. you will quickly see if you are getting any better
Be as light as possible. Pointless carrying up 2 full bottles of water if you don’t need them
Finally, Stay positive. its just a hill before you know it you will be over the top and thinking “I could have given that a little bit more”

hopefully armed with these tips you will be able to improve your climbing.

My champion

2009-10-05T11:07:00.005+08:00

Congrats......my Adek Dush...No 1 (18-24 Age category)

B4 race....my training gang

Cepat Dush cepat

Abe Abu

Ait mandi lebih

Fuhhhh.....Dush with flying SilverHawk

Saje je nak standing climb

Gaya turbo

Fairuz...gogogo

Mr Champion....Dush meletop

sama2 terbang

Mr Ait...you are finisher
Dush 5:30:51
Abu 5:45:39
Ait 6:40:19
Fairuz 7:++

Abu....69-70kg

Mission 5:30

2009-10-02T11:47:00.003+08:00

It's not about winning...this is our moment

Good Luck to all

Juadah di Hari Raya

2009-09-16T13:31:00.003+08:00

(19/9)...40km bike
(20/9)...1st Raya...Makan2
(21/9)...2nd Raya...Spg. Pulai-Cameron Highland 75km bike
(22/9)...3rd Raya...15km run or 7km Kledang hill run

Any body want to join me...
please contact Abu: 016-2123577

PD Tri 2009...Here I come!!!

2009-07-08T11:28:00.001+08:00

I'm Abu...ready!!!

My lovely Hana Tsu Soffea

2009-07-02T15:24:00.005+08:00

My Sweetheart

My darling

Hana meletop!!!

Wah!!!

Swim laju2 ye....

Masa training

Masa stretching

SCSIM 2008

IM Langkawi 2009

Kenyir OD Tri

Yang terbaru!!!

Siapa lagi laju?

Hana...slow sikit....ayah dah tak larat ni...hehehe

It's time for PD Triathlon 2009

2009-06-30T18:00:00.004+08:00

Wait.......

kita cuti cuti Malaysia la dulu.....hehehe
Date: 4 & 5th July 2009
Place: Cameron Highland

Last April....Abu n family already been to Cameron...

And this time....nak pergi lagi...

Nak rehat cukup cukup

Oh Cameron...

Watch out!!!...hehehehehe

My running family

2009-06-29T16:24:00.003+08:00

2006

If 10km race......
No 1...Fairuz
No 2...Saiful
No 3...Abu

But now......in Malaysia (Saiful meneruskan perjuang kat UK pulak...hehehe)
2009

42.2km race....
No 1...Dush
No 2...Fairuz
No 3...Abu

No 4...Farid

I do love my family

i'm a runner

2009-06-26T09:21:00.010+08:00

KLIM 21km 2006NB 15km 2006

KRI Trail 13km 2006

SCIM 42.2km 2006Penang Round Island (5.5km je) 2006
GE 30km 2007

Smart Tunnel 13km 2007

KLIM 42.2km 2007

Power run 10km 2007

10km...PD Tri 2007

Subang 10km 2007

42.2km...IM2008

KLIM 42.2km 2008

Siemens 10km 2008

10km...PD Tri 2008

SCIM 42.2km 2008

GE 30km 2009

KL City day 10km 2009

42.2km...IM2009

I do love marathon
SCKLIM 2009
Good luck to all runners

Orang POWER

2009-06-19T10:53:00.001+08:00

The Alexander - Lieto Duel new

Written by: Timothy Carlson
Date: Thu Jun 18 2009

Every couple of years, triathlon of gifted with a classic duel that pits men of surpassing talent and radically different strengths that bring the last pure measure of their devotion to excellence right to the line.

Last Saturday at the Boise Ironman 70.3, under dramatic dark clouds, wind, rain and even some hail, defending Ironman World Champion Craig Alexander and three-time Ironman winner Chris Lieto were coming off a duel at the Honu Ironman 70.3 in Hawaii. That day, surpassingly excellent cyclist Chris Lieto carved out a 7 minute 42 second lead on the Queen K bike, and Alexander dug in and passed his rival at the 11th mile. In Boise, Lieto saw tougher hills, rain and cooler temps, would give him a better chance. He carved out a lesser 5:30 lead on the bike, but had a lot more let in the tank for the run.

At the end of a high adrenaline, deeply emotional race, both competitors collapsed in a heap just past the line, piled one against the other in a brotherhood of ultimate exertion.

Here is a look at what was going on inside the heads of the duelists.

WHY THIS RACE

CRAIG ALEXANDER: It wasn't ideal timing for this race. But I wanted to race that weekend and launch into a solid block of training at altitude for 5-6 weeks. So it seemed best if I could knock one off in June. A few other things went into my decision. When they announced the race in 2007, they invited me to do some public relations. The race venue had a nice feel with a downtown finish similar to the Pearl Street Mall in Boulder. I couldn’t make it in 2007, but I said I’d come back. I also liked the 2 o’clock start. I thought it was an interesting way to make things different and get a maximum crowd with the leaders scheduled to cross the line at 6 PM and create a buzz for the crowd. It just seemed good for the sport to try to get the town involved. I thought it was a good initiative. Also, coming from Denver, it was in the same time zone and was an easy hour and a half flight. I had just flown in from Hawaii that week before and the reason I chose the race. I also thought it was going to be a good field even though the talent was spread a little thin with other 70.3 races at Eagleman, Kansas and even the UK.

CHRIS LIETO: I wanted a rematch after Honu. As you know you race Crowie differently from anyone else. Each triathlete has different strengths and weaknesses. He is such a phenomenal runner. He is one of the best if not the best at this distance. So I knew I needed to get some time during the bike.

In Hawaii, my ride was the best (2:10:08 to Alexander’s 2:17:50). My legs felt good, and I thought I had a good run, but I was not acclimated to the heat. (He ran 1:27:16 to Alexander’s 1:17:12 and lost by 2:42 after a 7:42 lead off the bike) and lost that race. Honu reminded me how important it is to get back out and prepare for Hawaii. I basically melted in the heat in Honu and Craig handled it well. Also, that run course did not suit me well. It has ups and downs and a series of quick sharp turns and switchbacks. Crowie caught me at Mile 10 and beat me by a minute (actually 2:42) I was frustrated and wanted a rematch. Hopefully a rematch where I could get revenge. I always figure if I beat him or Macca in Hawaii I must race against the best and find my game and get the opportunity to break them.

DIFFERENT CONDITIONS

Chris:But this course is very different. This run course is flat. I knew I would run getter here than on the grassy golf course at Honu. I also knew this was ideal weather, not super hot. I did not need to do so much better on the bike because I was not concerned about how much time I’d gained on the bike. I needed the best half marathon on the day and tried to do that from the get go.

Craig:The conditions were good. At 2 to 3 PM, the wind kicked up a bit. Of course the amateurs got the worst of it with wind squalls kicking up later. A wind squall hit as we got out of water. Midway through the bike, it was really windy. The course has a few climbs of 4-5 minutes in the small chain ring. Plus you had to come down both of 'em up and down like the 36 Highway in Boulder, long gradual uphills in open farmland, really exposed to the wind. When it rained it came down really hard. As an athlete, it felt really cold - overcast cool, with the wet.

THE SWIM

Craig: The water was still calm when we swam and not too cold. I was 3rd out of water (25:39). I think 1-2 of us swam Lieto (25:43 – 4th) Joe Gambles (25:46 – 5th) a local guy (Kevin Everett (25:28 – 1st) Brian Lavelle 25:32 – 2nd) and the rest in quick succession. We all got out right 25 minutes.

Chris: At Wildflower I had a really bad swim. Since then, I have been working with blueseventy and we finally got the right size suit for me which improved my swim. I had a real good swim, much more flex in the shoulders. I love to swim in the main group.

START THE BIKE

Chris: I tried to settle in a few miles not to go too hard at first. After Mile 5, I moved to the front and found a rhythm and started to find a fast pace. At Mile 10 or 15, I separated myself and kept going. I rode well, felt good halfway through and knew I had a good lead. I didn’t want to push too much. I wanted to ride steady the last half, maintain and settle in. Coming off the bike, I had a good enough lead to run.

Craig: Lieto looked so smooth, so powerful he looked so beautiful as he rode away from us at Mile 4 or 5. He looked so calm, and composed not pressing the pace at all. It was a treat to watch as long as you can -- at least for a few minutes.

LIETO IN THE ZONE ON THE BIKE

Chris: The past two races, I decided to go blind, on pure feel, whatever the body gives me that day. No speedometer, no cadence, no watts, no heart rate monitor. I simply wanted to go on feel. I used to race with a watt meter and raced well with it. But I chose not to have a watt meter in this race because with it there are times when I stare at what numbers I was getting. Then you overanalyze and try to maintain certain power levels the whole time. I like to ride with rhythm and feel on a course and not let numbers and meters dictate to me.

Usually I train with a watt meter. When you are in a race, when it’s going well, you don’t sense all your separate muscles. They feel like they are all working in unison. When that's happening, you feel less pressure on one area or the other because all my muscles are being are being used at the same time. The effort feels a lot less. It is easy to turn fluidity… The effort is not exactly easy, but fluid, when you turn over the pedals. The heart rate and breathing are in rhythm, and you know you are transferring good power.

BUILDING A LEAD IN A VACUUM

Chris: The frustrating thing about being in front is that the guys in back get somebody in the crowds to yell out time splits every few miles. From the time I got off the bike until the turnaround I had no idea what my time or the split was. The first time I ran underneath the bridge a mile into the run they said I had five minutes.

Craig: I was happy when I finished the bike and I heard the split was 5:30. I thought that was a reasonable bike ride. I came in fourth, a few seconds back of Gambles (2:09:16) and Hoffman (28:04 swim – 2:06:38 ride).

THE STALKING BEGINS

Craig: When I started to run, I passed Joe Gambles and Ben Hoffman a mile and half into the run. I think I took a bit of time from Chris in the first few miles. But I did not feel great. It was cold, and I had trouble finding my rhythm. Showers came down really epic conditions. If you look at that photo in the finish chute you can see water on the road. It is hard to get into rhythm. It rained a lot in it as well. Cold trouble finding rhythm, Chris was running really well, but it was not a great run by either of us. When you ride that hard and it is windy like that it took a lot out of both is us. Obviously it was not like those days when it's 25 degrees Celsius and beautiful and windless. It was raining on a winding undulating course, so you expend a little more energy.

Still, in the first two miles I heard I took a big chunk of his lead. Maybe down to four minutes. Then, for the next 6 or 7 miles, nothing at all.

Chris: I was aiming at a 5:35 to 5:40 pace and was determined to run my own race. They said Crowie took a lot of time off me in the first few miles, then for the next eight miles he took no time at all. The run is two loops. There was only one section on the out and back where you could see where they are I was not concerned about the time gap and how much time he can run into me. This race my coach Matt Dixon told me to simply focus on running my half marathon.

FIRST SPLITS

Craig: At the end of the first lap of the run, I heard the margin was 3:50. So mathematically, at that rate, I wasn’t going to catch him. Just then I thought I’m just going to let it rip and run hard and see what happens. The thing is you just don't know. The thing is in our sport, you can never give up. You never know what’s going to happen. I just thought when I heard I was 3:50 down to not be discouraged. That did not change the situation. I still have to run as hard as I can the next lap. I was not depressed, I was not despondent. Obviously he was running well and I was in a battle.

Chris: Running at Mile 5, near the end of the first loop, that was my first opportunity to see what the time gap was actually see Crowie Joe Gambles, and Ben Hoffman. I think I still had almost 4 minutes on Craig. I knew I was doing well, staying focused.

ALEXANDER STARTS A SECOND SURGE

Craig: When I heard at mile 8 it was about 3:25. Just a tiny crack in the dam – I picked the pace up a bit. I felt a little better and I knew I was running out of miles.

Chris: The last few miles, my legs got heavy, my stride shortened, my calves got tight. The next time I saw Craig was at Mile 10.5. I think I had a minute and a half or so on him. That was pretty good, but by no means was it a sure thing. Craig can run quite fast and at that point I knew I knew I still had to run really well the last two and a half miles,

Craig: At 10 miles, the split difference was down to approximate 2:40 with three miles to run. I thought: ‘Yeah, three miles to run. I was not thinking I was going to win or not. I was thinking just finish strong. On the final out and back section, I took a split, and I was 1:45 down with two miles to go. At Mile 12, I heard a bunch of guys saying that Chris was 57 seconds ahead. He took off and I launched into a sprint as well.

THE FINAL 500 METERS

Chris: With half a mile to go, people in the crowd said that they could see him about 30 seconds back. Then I ran as fast as I could. With 200 meters to go, I glanced back to see how fast he was running. He looked like he was 40 meters and 15 seconds back. At that point, it was an all out sprint.

Craig: When we ran off the green belt by the creek, there were 500 meters to go on a straight stretch of asphalt road, a dead flat straight shot to the finish. I could see Chris maybe 25 seconds in front with 500 meters to go. It is hard to tell distance. The margin was daunting, maybe 25 seconds in front. I just thought “I have to sprint from here.” It was still a long way out, maybe 90 seconds to the finish. There were a lot of people shouting and cheering and taking pictures at the finish chute.

THE DESPERATE DASH

Craig: I could see the finish line and dug in for a big effort. I got to within 10 to 15 meters with 100 meters to go and went again. Obviously he knew I was coming. Straight away I pulled up next to him. To his credit, he was flat out and then he tried to go again. It was a very courageous race by him. I was shoulder to shoulder with him 20 meters from the finish. This was one of those memorable races a great race you will always remember.

Chris: He caught me with maybe 20 meters to go. I tried to put it in another gear but my legs were so full of lactic acid, I almost fell over at the finish.

THE AFTER SHOCK

Chris: If you see the finish line pictures, we both crossed the finish line and just collapsed. I was physically, mentally and emotionally exhausted and frustrated and I just wanted to lay there for a moment. I was writing my race report in my head and after 30 seconds of laying there, ran through the whole race three or four times. I wondered what I could have done, what I did wrong. What coulda been done different where I coulda got extra time flashed thru my mind. Then I realized there was really nothing more that I coulda given at that time.

Craig: I could see how upset Chris was. I felt bad for him. He led virtually from the gun to the tape and almost won but I snatched it from him. But I was happy of course. I’m a competitor, as he is. I was happy to win. But the way it went down, sudden like a car crash, there was no chance to digest the fact. I got in the lead with a just a few steps to go. I could not digest the meaning of it. Eventually it sinks in.

A LITTLE PERSPECTIVE

Craig: Lieto had one of the best rides I’ve ever seen at that distance. He went 2:04:27 on that course and on a windy day and some of rain showers lot of rain fell, second half of bike we had water on road which generally slows things down. At that distance he is best in the sport. No one can match him for 56 miles. Normann (Stadler) Torbjorn (Sindballe) and Lieto are all at the top level. But Chris had extra gear to ride on that course, on that day at that distance.

Chris: So I was satisfied with my race, but I was not excited about it. I wished I’d beaten him. He is the only triathlete I know who could dig as deep as he did and do what it takes for the win. To sprint that last half mile probably one of the only people who could do that. From what I calculated, he ran 4:40 for that last mile. What I learned? I don’t want to be in a sprint finish with Crowie at Kona. I learned a lot. Racing him twice in the last two weeks, and learned a lot about yourself.

Craig: I did feel a little bad for him. He led out so hard – second or third out of the water. Then the way he rode I can’t speak highly enough of it. To ride 2:04:27 in rough conditions as we had on Saturday, with wind and rain and then to run so well, he had a great race, I can certainly understand a little how he feels. Andy Potts and I had a sprint to the finish at the 2008 California 70.3 and I lost by three seconds. So I know what it feels like to come that close and lose. But that’s racing. You can win by a half second or three minutes. I must say even when I lost to Andy in California it was exciting. It is part of sport to lose a race, but still it is nice to be a part of a race like that. It’s funny. Even in California that race I did all I could exciting to be part of such a finish, to come down like that does not happen very often.

The finish line images are courtesy of the Idaho Statesman. For the complete gallery of images Joe Jaszewski took for the Idaho Statesman, click here.

I'm Back

2009-06-10T11:40:00.003+08:00

Q+A: When is the best time to burn calories?

By Scott Fisher

Our experts answer real-life questions

Q I run and do strength training, and I’m trying to lose about 10 pounds. What is the best way to burn calories: working out before I eat (when I’m hungry) or after I eat?

A You’re definitely on the right track with your running and lifting, because exercise is crucial for a successful weight-loss programme. But the timing of your meals won’t change the number of calories you burn (for running, that’s about 100 calories per mile).

However, timing will affect how you feel and perform when you train. If you’re not properly fuelled going into a work-out, it can leave you feeling tired and shaky, and this will compromise the intensity and duration of your exercise. Whether that happens in the middle of a run or a weights work-out, it’s no fun, and it’s certainly going to compromise your weight-loss efforts.

To make sure that you have plenty of fuel in the tank, eat two to four hours before your work-outs. Include easily digested foods that are high in carbohydrates – such as pasta, cereal, yoghurt, and fruit and vegetables. To speed recovery, refuel immediately after your work-outs with more carbohydrate-rich foods, plus a bit of protein from foods such as lean beef, chicken or fish, and skimmed or soya milk.

For optimum weight loss, it’s also important to balance calorie intake with your physical activity level throughout the day. Eat more when you are more active, and less when you are less active. You should also try to avoid eating large evening meals and late-night snacks. Most importantly – keep exercising.

Your chosen method is a great programme and should bring you excellent results.

—Scott Fisher, running coach and sports nutritionist

Jom merempit

2009-04-14T10:38:00.003+08:00

Race this Saturday @Putrajaya.
Check-out his Race website.
http://sites.google.com/site/klcycleracing

Putrajaya Persiaran Timur Circuit.
This is a fast flat out and back 18km course.

The course follow the main road just south of the Convention Center and uses the two interchanges to loop back on itself. Races will start and end at the interchange with the Putrajaya-Cyberjaya Expressway (29). There is ample parking in the area or
for those riding out use the new E20 expressway direct from KL.

Racing here will be graded bunches who will do between 1 and 4 laps depending on the category.
Cat 1: Open - 3 Laps (~54km)
Cat 2: Vets/Women - 2 Laps (~36 km)
Cat 3: Social/Novice - 1 Lap (~18 km)

Racing starts 9am. Please be at the start/finish before 8:30 am

Love my family forever

2009-04-07T10:46:00.005+08:00

2004

2005

2009

My love & my family inspiration

Abu menangis

2009-03-03T18:06:00.002+08:00

Abu Soffian Abu Hasan

BIB	AGE	STATE/COUNTRY	PROFESSION
169	32	MYS

SWIM	BIKE	RUN	OVERALL	RANK	DIV.POS.
1:37:46	5:37:40	5:37:15	13:10:19	254	28

LEG	DISTANCE	PACE	RANK	DIV.POS.
TOTAL SWIM - 3.8 km	1:37:46	2:34/100m	434	47


BIKE - 30 km	2:37:56 30 km @ 54:38	32.95 km/h
BIKE - 45 km	3:05:12 15 km @ 27:16	33.01 km/h
BIKE - 57.8 km	3:29:06 12.8 km @ 23:54	32.13 km/h
BIKE - 67.5 km	3:48:15 9.7 km @ 19:09	30.39 km/h
BIKE - 82.5 km	4:16:50 15 km @ 28:35	31.49 km/h
BIKE - 95.3 km	4:41:20 12.8 km @ 24:30	31.35 km/h
BIKE - 105.0 km	5:01:19 9.7 km @ 19:59	29.12 km/h
BIKE - 120 km	5:30:24 15 km @ 29:05	30.95 km/h
BIKE - 132.8 km	5:54:51 12.8 km @ 24:27	31.41 km/h
BIKE - 142.5 km	6:15:27 9.7 km @ 20:36	28.25 km/h
BIKE - 157.5 km	6:44:16 15 km @ 28:49	31.23 km/h
BIKE - 170.3 km	7:09:27 12.8 km @ 25:11	30.50 km/h
TOTAL BIKE - 180 km	5:37:40	31.98 km/h	217	25

RUN - 5.1 km	8:06:52 4 km @ 33:48	8:27/km
RUN - 9.1 km	8:34:57 4 km @ 28:05	7:01/km
RUN - 13.1 km	9:03:57 4 km @ 29:00	7:15/km
RUN - 17.1 km	9:32:52 4 km @ 28:55	7:13/km
RUN - 21.1 km	10:01:57 4 km @ 29:05	7:16/km
RUN - 25.1 km	10:34:42 4 km @ 32:45	8:11/km
RUN - 29.1 km	11:08:54 4 km @ 34:12	8:33/km
RUN - 33.1 km	11:45:25 4 km @ 36:31	9:07/km
RUN - 37.1 km	12:19:16 4 km @ 33:51	8:27/km
RUN - 41.5 km	13:01:14 4.4 km @ 41:58	9:32/km
TOTAL RUN	42.2 km (5:37:15)	7:59/km	254	28

TRANSITION				TIME
T1: SWIM-TO-BIKE				5:32
T2: BIKE-TO-RUN				12:06

13:30 mission

2009-02-24T10:00:00.003+08:00

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

Good Luck to all

Last speed workout

2009-02-23T17:42:00.002+08:00

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

2009-02-20T09:04:00.002+08:00

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

2009-02-18T10:21:00.002+08:00

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

2009-02-10T09:04:00.004+08:00

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!!!

2009-02-04T11:03:00.006+08:00

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?

I need rest

2009-01-30T12:48:00.002+08:00

Demam panas

Thank you Adidas

2009-01-12T17:13:00.002+08:00

Fullamak.....

Adidas Adizero Adios Shoes

Train harder and win bigger in this ultralight, cushioned and responsive shoe. QuickStrike in the forefoot provides a resilient, flexible feel at toe off mile after mile.

Our challenge was making the best marathon shoe ever for serious runners. The Adios is providing a high rebound forefoot and a supportive, cushioned heel keeping ultimate lightweight. A high rebound platform that has full-forefoot adiprene+ and extended Torsion are helping toe-off, so you can save your power at the beginning of the race. It’s for runners who will need just a bit more protection for later in the race when their form begins to break down.

Keeping ultimate lightweight, everything that is essential, nothing that is not. Visual elements speak directly to functional elements, nothing extraneous to distract from pure function.

Top Features of the Adidas Adizero Adios Shoes

The fastest marathon shoe ever worn by Haile Gebreselassie
Ultralight, cushioned and responsive racer with airmesh upper for maximum ventilation
Quickstrike in the forefoot provides a resilient, flexible feel at toe off
Extended torsion system for midfoot and forefoot integrity
Moulded respo eva sockliner for anatomical fit and greater step in comfort
Full forefoot adiprene+ for propulsion and efficiency

GE30k......Adizero Adios

adidas Running Shoes Seeding Program Q1 2009

2009-01-07T08:42:00.003+08:00

To all Adidas Hardcore,

Good news for runners who blog or having their own webpage.

adidas had once again brought in more highly innovative running shoes to be given away FREE to runners to wear-test them & to post in their blog a very frank & unprejudiced opinion about the shoes after 30 days of usage.

One of the shoe that is included in this program is adiZero Adois that Haile Gebrselassie used at the 2008 Berlin Marathon setting a world record in the Marathon at 2hr 03 mins 58 sec.

The sizes are limited and I have them in size UK 5.5, 6.5, 7.5, 8.5 & 10.5. Those wishing to possess these shoes will have to comply with the following terms & condition :

1 ) Come to the adidas office to fit the shoes.
2 ) Undertake to post a comment in their blog
a ) about the Technical features of the Shoes upon receiving them
b ) about the performance of the shoes after 30 days of usage.
3 ) Must be a blogger or has his/her own website.

This offer expires on 15th January 2009 & the shoes will be given out on a first-come-first-serve basis. The program this year is only open to those who had NOT participated or missed out in this program previously.

If you are interested pls call to make an appointment as appended below

Office address:
adidas Malaysia Sdn Bhd
Block B , Level 4, Plaza Damansara
45 Media Setia 1
Bukit Damanasara
Kuala Lumpur

Tel Office : 03 - 20804843
Mobile No : 012 - 3503668
E-Mail : krishnan.karuppan @adidas.com

Best Regards
Krishnan Karuppan
Head of Running
adidas Malaysia

2009 New Year Ride

2009-01-02T09:06:00.003+08:00

70km je......

Abg Md Noh's House-KL-Putrajaya Highway-KL-Abg Md Noh's House

Riders:

Abu Power....

Abg Md Noh n Fairuz

at Lotus Restaurant

A Champion among us

Fairuz-Yellow jersey

Abg Md Noh-Green Jersey

Abu Power-Polka dot je

Tanjung Malim-Ipoh Ride

3rd January 2009

Start 6.30am...target to be finish before 12.00pm

Tour De Ipoh

2008-12-31T07:37:00.009+08:00

Date: 8th December 2007
Kayuhan maut......Kuala Lumpur to Ipoh
205.56km in total riding time 7hrs 38min

Date: 19th April 2008
Kayuhan maut......Kuala Lumpur to Ipoh
230km in total riding time 9hrs 20mins

Date: 20th April 2008
Kayuhan maut......Ipoh to Kuala Lumpur
224km in total riding time 8hrs 50mins

NEXT ????

White Weapon

Abu da Pacemaker 1:10

2008-12-22T09:42:00.004+08:00

Pacemaker boys.....Saiful n Abu

Edan

Cikgu Jamil

Emma Bishop

Md Nor

Fairuz

Bacin

Sehati berdansaNegaraku.....

Abg Md Nor..11.2km in 1hr 08mins
Salute la sama lu

My bro Ait, Jeff, Saiful n Md Nor

Long time no see...bro EugeneGo Abu Go

My inspiration

2008-12-22T09:15:00.004+08:00

TBB-Putrajaya Toll-Bangsar-TBB

76km je

Ada gaya

Tak tahan tengok betis bro ni....

Ni la Saiful....kaki lu memang power la

Beskal pun power

Adeh...BESAR!!!

hahahaha

Boleh la...

all for One

2008-12-18T10:16:00.006+08:00

Every day using this Merida...pi kerja la

My first racing bicycle..my grandmother brought for me..in 1990...RM330 je

2007....Putrajaya Cycle....beskal pinjam...Joffani's bike

2007...Afamosa triathlon..masuk relay je..beskal pinjam jugak...Saiful's bike...Proton power
My Merida racing bike
Baju running je

Team t-shirt

2007...PD Triathlon...kayuh masih pakai kasut lari
Ironman08 preparation
IM08...180km in 6hrs 24mins

Abu n Proton
160km in 5hrs 1min...Century ride

Malaysia jersey je

Abu n Scott

and One for all

Klawang Express Rakyat

2008-12-16T11:27:00.005+08:00

Batu 18-Klawang (Petronas) -Batu 18

107km in 4hrs 6mins

It was a great ride with great company. Thanks to AJ, Stupe n Julie kerana tunjuk ajar.

New PR

2008-12-07T12:42:00.006+08:00

Half Marathon
Adek Dush 1hr 43mins

Full Marathon
Jakull 4Hrs 42mins
Abu 4 Hrs 26mins

Kidz Dash 4-6yrs 750m
Hana 6Mins 08secs

Selamat Hari Raya Qurban to all muslim
& Happy Holiday to everybody

Road to Singapore Marathon 08

2008-12-03T10:03:00.008+08:00

Standard Chartered Singapore Marathon 2006 Memories

Abu with Fairuz yg masa tu still single

Saiful 4:09

Abu 4:34

My lovely family

Good luck to Adek Dush for Half marathon
Good luck to Hana for Kids Dash race
Good luck to all runner....

Well done Hana

2008-12-02T09:22:00.005+08:00

Guest Who?

Trikidz III
30th November 2008

Waaa chaaa

Thank you auntie Carmen

My swimming coach

The race has begun

Hana....blue cap.....go Hana go

faster...faster

hehehehe

Caya lahhh.....sayang

Swim 0:01:47

T1 + Bike 0:04:15

T2 + Run 0:01:20

Recovery drink....hahahaha

Hana with Barbie pencil case

Nak tercabut lutut

2008-11-24T09:25:00.003+08:00

Well here we are - a solid training block has been completed. Yesterday 30.1km in 3hrs 8mins. Ok la tu. Thanks to Abg Md Noh, Fairuz n Saiful for support me.

This week’s theme is tapering. Now that there are just two weeks remaining till official D-Day.

My lovely Hana

My 2nd FEVER Run

2008-11-20T07:34:00.005+08:00

Aku start demam last Thursday....siap full package....
tapi masih degil nak join race.
As a result.......25km in 2hrs 59mins.....OK la tu......next year cuba lagi.
And finally...Monday & Tuesday...aku MC...
sengsara...merana...hahahahaha
So menu for this week...
Monday to Saturday...REST DAY...
But....Sunday......Jom 30km run...geli geli run

Wa caya sama lu.....memang berdesup la brother aku ni.....2hrs 12mins

My teammate

2008-11-10T11:14:00.002+08:00

Adek Dush's

Lu memang power la...champion

I got to move it..move it

2008-11-10T08:58:00.004+08:00

Last Saturday....kayuh 120km in 4 hrs 8mins...penat giler

Sunday...run 20km in 2hrs 2min...pun penat giler

Petang kena belasah kat pool...lagi penat giler

Madagascar: Escape 2 Africa......memang best giler...hahahahahaha

My dear sponsor..IM09

2008-11-05T12:14:00.006+08:00

I got Sport supplement sponsorship for Ironman langkawi 2009
from one of the cycling fan.
I really appreciate it so much. Thank you...and a lot of thank you again.

Team ikan Scott's

2008-11-05T08:39:00.003+08:00

TBC team....tapi disebabkan wa ada rambut...jadilah Scott's Emulsion

Abu n new TBC champion

Mamat baju Disco ni la TBC manager

Watch out!!!!!!

JSKL Biathlon II

2008-11-04T09:01:00.005+08:00

Date: 1st November 2008
Location: Japanese School Kuala Lumpur ( on da way to Subang Airport)

Abu, Marco Bettinelli (my boss lah), Saiful
we're in E category

Good luck Ayah...from Hana

Where's my lovely wife?

Abu...after swim...cepat la Ayah

Go...go...go..Marco....sioot siap duduk atas kerusi lagi

Saiful.....in 4th position

Abu....10th position

Marco....2nd last

Letih giler...tapi power

Hana Tsu Soffea

Good luck sayang

Wow....semuanyer dah ready

Hana in action

faster Hana.....faster

sikit lagi

You are finisher

My lovely family

Hahahahahaha

Orang biasa..basikal tua

2008-11-03T14:24:00.002+08:00

ABU 2007
ABU 2008
ABU 2009

Sayonara Proton T-Sprint CVS

2008-11-03T09:15:00.002+08:00

Bye bye Proton T-Sprint CVS frame

Super power

Gonna miss you

Everything on track

2008-10-21T12:04:00.003+08:00

Mizuno Wave Run 200819th October 2008Distance : 10.27kmTime: 0:55:05

Macam Best

Adek Dush......New-B Champion......46min selamber je......Boleh tapau abang2

Ni Abang kepada Adek Dush....The Fairuz Return

Abu's Pacemaker.....tq dapat lari sama

Gaya baru.....hehehe

Idol aku

Arif....lu memang power la

Bro Noh.....memang ada gaya

KUNG FU PANDA

2008-10-08T13:58:00.004+08:00

Mempersembahkan........

KUNG FU PANDA the movie
Yang duduk je....Saiful, Daus, Fairuz, Farid n Abu

Long time ago

Fairuz
Abu n Farid
Daus

Farid

To be continue..........

Happy belated Birthday

2008-10-07T11:29:00.002+08:00

Happy Birthday to U..Happy Birthday to U..Happy Birthday to Hana....
Happy Birthday to U
25th September 2008

My Sweetheart

5 years old

Birthday gift from Mama & Ayah

Abu Return

2008-10-07T10:12:00.001+08:00

Happy Eid Mubarak to all Muslims in Malaysia and throughout the world!

King of GENTING 01

2008-09-02T10:59:00.002+08:00

Mission Completed

Saturday Morning
Kayuhan maut......Genting Sempah to Genting Highlands ( Genting Theme Park )
20km in total riding time 1hrs 57min
Average speed 10.2km/h

Started 3.45am and finished 5.42am

Early morning Breakfast at 6am

Hana pun dah bangun

Wachaaaaa

King of GENTING

2008-08-27T09:13:00.003+08:00

Date: 29nd August 2008
Day: Friday
Time: Target start at 10.00pm from McD Genting Sempah
Route: McD Genting Sempah -- Top of Genting Highlands
Distance: +/- 20km
Participant list:
AbuPower
SaifulKodi
......(all are welcome to join us)

APO NAK DI KATO?

2008-08-25T12:29:00.009+08:00

Men's Open Category

Must reached the peak (4095.2M @ KM8.72) within 2 hrs 30 mins and back to finishing line within 2 hrs.....GILER

BUT....

Fairuz and I reached the 3653M (KM 7) at 2 hrs 20 mins and decided to patah balik....
Cut off for the return section 2hrs...mampus but....
Slow slow.....we reached the finishing line at 2 hrs 24 mins. Total time 4 hrs 45 mins

AND

Aku dapat Medal.....cant believe it....Yahoooooooo

Thursday (21.8.2008)

LCCT at 6pm

Dinner at KK...sea food babe...best

Friday (22.8.2008)

Burger King pun ok gak

Layan
Yip, Yusran, AJ, Fairuz, Abu

Amoi Filipino

Dinner

Habis...hahahaha

Saturday (23.8.2008)
Good Luck to AJ n Yusran
Macho
Berdebar-debar
AbuPower

Hehehehe

Wah...bestnyerrrr

Aaauuuuu

You are finisher.....tapi tak dapat medal

Geng Power

Hehehehehehe

Filipino lagi

Mampus aku

Sunday (24.8.2008)

Good Luck

Are you ready?

We are the champion....dapat Medal
Ada Berani...next year?

Dengan Champion.....Men's Open Category

Mt. Kinabalu..here I come

2008-08-20T12:00:00.004+08:00

Hahaha.....tomorrow I will leaving to Sabah for my first attempt for Kinabalu climbathon.
And due to NO training/preparation so I decide to run for fun....the important is NO injury after race. Wish me luck...Okey

Nov 2006

Aug 2008

Enjoy the weather.....hehehe

2008-08-19T15:18:00.001+08:00

Good start

2008-08-18T11:09:00.003+08:00

Desaru Triathlon Long Distance

Swim 2km in 01:08:27
T1 00:05:16
Bike 90km in 02:59:45
T2 00:03:15
Run 21km in 02:29:53

TOTAL in 06:47:07

What da lovely race
Memang Best
Good Timing...hahahahaha

Hari ni kita habis sama2 ye

'Good Luck ayah'.....HANA

Go AbuBoyot Go

Wow!!!!!!!

'Ayah..U're my Champion'.....HANA

Lance Armstrong-Time Trial-2005

2008-08-16T12:07:00.001+08:00

Training for speed

2008-08-13T08:42:00.003+08:00

Well after spending a lot of time driving the past few days I finally got back on track today and spent a little time doing some speed work. The past weekend was a bit of a write off for training, I was in lazy mood (Malas Gilerrr). Balasannya.....KOTR 22.7km race I managed to finish in 2:22:55. What a bad race.

So for Desaru race this Saturday.....my training preparation will be...hahahahahha

SPEED TRAINING laaa

I need to run...

2008-08-12T14:29:00.001+08:00

that is all....

Day off

2008-08-04T12:29:00.003+08:00

Makan Durian......memang best

Tido atas jalan lagi best daripada kayuh beskal

Tengoh TV pun best jugak

Wendy...thank you for dating

Desaru race weight target 74kg

2008-08-01T09:49:00.003+08:00

Outsiders often think that athletes never have to worry about weight. That all the exercise that we do allows to eat absolutely anything in sight. The truth is actually quite the opposite. Sure, we are unlikely to get BOYOT, but we also have a much different idea of what is acceptable. We ask a lot of our bodies and our bodies deserve some help from us in return. Here is where there is a delicate balance:

1. We need to fuel the body so that it can perform optimally

2. We need to stay light and lean. Running is a high impact activity. Every extra kilogram we carry is more force on the joints. Furthermore, lighter is faster. Kalau boleh nak bentuk badan macam Saiful Kodi...hehehehhe

From now on I have decided to be more serious about my day to day nutrition. I need big breakfast every morning, good recovery with protein after my hard workouts and no food after 8pm.

Well today, I'm not yet hit what I consider acceptable race weight! I'm still BOYOT. Macam mana nak laju haaa?

Abu....belum fit lagi

2008-07-28T09:18:00.004+08:00

Memang best pasal ramai2 kayuh p Bagan Lalang. Lebih drpd 15 riders. It was a fairly good training, but I just didn't feel very fit laa. Masih boyot lagi.

96km in 3hrs 9mins

Riders2 yg power

Arena....baju beli kat jepun

Bro Don

Wei...bila nak belanja makan ni?

Semuanye hebat2. Abu...? Not yet

Oh PD....adehhh

2008-07-21T12:19:00.003+08:00

PD International Triathlon 2007
my weight.....73kg...not bad
Swim 38:48
T1 2:52
Bike 1:09:35
T2 0:44
Run 53:31

PD International Triathlon 2008
my weight.....76kg...adehhhh
Swim 37:30
T1 2:50
Bike 1:12:02
T2 0:38
Run 1:02:11

Belum fit lagi.....need to reduce my weight first

159.2km in 5:01:22

2008-07-15T09:01:00.009+08:00

Ah Tey....my very good friend....Bila boleh I belanja U makan ni?

Sifu....Thank you for all pictures

Please visit to www.pmtey.multiply.com Takut

Belasah je

Gambar kawan kawan

Eh...eh...Cik Aini Bola2 Api

Ni dia gambar Dr Azman

Mac

Cam kenal

Memang kenal

Uncle ni macam pernah training sama

Bro ni.....tak kenal....hehehhe

Cuba cari siapa yg senyum lebih?

Gaya champion

Wah laju nye awek ni...mana Le Tua

Belakang Jaja.....

Jaja lagi

Wendy Ipoh mali

Aaaaaaaa.....tutup le mulut tu Mac

Dah habis

Weny n Stupe yg power

Ironman member

My beloved Sayang n Darling

Gambar tak best

Perut tu kena adjust lagi

Gambar paling Best

Memang best

What da lovely ride

2008-07-14T08:48:00.005+08:00

Absolutely no training....emmm yang penting puas hati

BEFORE RACE

Mana wife aku ni?

Hehehehehe

With Jason n Jefry

Bye....

Ready semua

Boooooom

Macam kenal je....hehehe

AFTER RACE

With my sweetheart

Tarik nafas....my weight....76kg

KALAU boleh nak jadi macam brother ni

I'm ready for 160km ride

2008-07-11T12:20:00.002+08:00

Last Friday.....my weight was 79kg. Today.....hahaha 77kg

I will arrive Ipoh tonight.
Wish me luck, my legs are ready

I want to be like my BROTHER

2008-07-09T16:41:00.002+08:00

Saiful.....macam Kenyan da

Always in front of me...hahahaha

Kayuh beskal....selamber je

Memang POWER

Salute sama lu.......Bro

ABU DEBAB

2008-07-08T09:11:00.004+08:00

2005
2008...after IronMan
HAPPY BELATED BIRTHDAY...4th July 2008

TRIKIDZZZZZZ

2008-06-18T13:50:00.010+08:00

My name is HANA TSU SOFFEA

3rd race for this year

Hana macam happy je

BIG fan

Bla...blaaa......blaaaaaa.....blaa

Uncle ni cakap apa haaaa.......

Mak datukk...jauhnyerrrr

Barbie doll.....Barbie doll.....Barbie doll

Warming up time

On your mark.....wei belakang sikit

GOOOOOO

Go HANA Go

Baik punya cilok

Dah lambat ni

Kayuh...Kayuh

Laju Hana....laju

U-Turn

Acara favourite

Sikit lagi

Cepat....Hana....cepat

Fuhhhhhhh

Wachaaaaaa

You're finisher

HanaPOWER

Congratulation

Yeeepiiiiiiiiii

Macam ayah

B category

Cayalah Hana....ayah tak pernah naik podium lagi

Hana.....Darimi......Major (Ayah Darimi)...&*^%&*&@#$&

Baru cun....hehehehe

Hana n uncle2

Senyum....

Untuk Mama n Ayah.....Hana nak Barbie

Finally.....Yahooooo

I'm very....very happy

Bestnyer hari ni

JSKL 1st Biathlon 2008

2008-06-12T09:19:00.007+08:00

Date: 7th June 2008
Place: Japanese School Kuala Lumpur
Category: A

Watashi no number wa A4 desu

Cantek kaki

Watashi no namae wa HANA TSU SOFFEA desu

Fuh...banyaknye budak Jepun

Hana's fan club

OP Kam....power la

WWF.....WWE.....Waachaaaa

Hana and Ika

5min before race

Are u ready...Hana?

Go Hana Go

50m Swim in 1min 15sec

T1 in 20sec

Woiit laju nyerrr

Ayah....hana dah letih ni

Wah laju balik......500m Run in 4min 54sec

I'm proud with you
Total time 6min 29sec

HanaPower...dengan medal

Oh...Saucony Type A2

2008-05-26T10:24:00.003+08:00

Unbelievable...Training was not enough but.......
Klang Half Marathon 27/4.......finished in 2:00:38 (PR)

RMAF Half Marathon 25/5.....finished in 1:55:24 (PR)
Mampus...lepas ni kena target 1:54 pulak

Tey...Bila boleh I belanja U makan ni?..hehehe

Don't Play Play

2008-05-21T09:46:00.002+08:00

What day lovely Day

Tey...U absolutely best...thank you 4 da pictures

Not bad...but

2008-05-12T10:36:00.007+08:00

My 1st OD at Afamosa Triathlon 2008
First time race without watch

First time having a stomach ache during running..
anyway I'm still beginner

Stupe...kita single la today

Alwi, Md Noh, Chif Kutu, Fairuz...

Bro Upiq...end of this year sure 80kg

Adzim n Mejor

happy nyerrr

Cayalah bro

Bro Zul n son

Steve memang power

hehehehehe

My stomach gonna explode

Sapa ni?

Go go

Peeewiiitt

Macam kenal...hehehe

Congrats to Bro Md Noh n Fairuz.

Wei..Fairuz...ingat haaa

A really enjoyable weekend with crazy friends
To Tey.....Thank you 4 the pictures...I need to belanja U makan laa

Kodokku lari gagah berani

2008-05-06T09:41:00.002+08:00

Swim (Jaja) Bike (Abu) Run (Saiful)
2hrs 30min je...hahahaha

Maybe 3hrs 30min...hahahaha
I'm still beginner

I running slow

2008-04-28T08:52:00.004+08:00

Last year....PJ Half Marathon

21km in 2:11:16 PR!!

SUNDAY 27.4.2008

This year....Klang Half Marathon
21.3km in 2:00:38 PR!!!
Emmmm.....still need improvement

Saturday 26.4.2008
First time training with Daniel TBB......Best jugak.
Maybe lepas ni every Saturday training with TBB lah.......
Plan....May 3rd....Bike n run with Daniel TBB. Come n join us!!!

Tayar Fairuz puncture la pulak....bestnyer Daniel give some help

Daniel's bike.....IM Langkawi 2008 12hrs 31min je

Alex's bike

Jason's bike

AbuPower

LTDI 20.4.08

2008-04-22T08:47:00.003+08:00

Last Blood
Date: 20th April 2008
Start: 7.45am From Ipoh to Mosin Makan TTDI

Riders ...

- Saiful

- AbuPower
- Fairuz
- Rashid al Jakull
+Yusran

Taman Meru....7.30am

Apek mana tu lambai tangan?

Eh! Where's Fairuz n Saiful?

Bontot power....

Wa salute sama Fairuz n Jackull

Mohsin TTDI...7.15pm
Arrived Mosin TTDI at 6.50pm
Total riding 224km

From YUSRAN to everyone...
It was a great 8hrs 50mins ride from Ipoh (Tmn. Meru) to KL (TTDI). The 224km ride has a typical weather of Malaysia what strtd. out as sunny blue sky, cloudy hot+humid, dark clouds, finale with heavy downpour from Selayang onwards complete with flash flood at Jalan Kuching.

Thanks to Bro Saiful, Fairuz (Labor day ride no excuses about the H2O bottle), AbuPower (U said it's 25km/h but actually U meant 35km/h), Rashid (U paid a heavy price for the breakaway in Bidor).

Don't forget the 200km++ ride in Terengganu on Agong's Bday 7 June. Swim/Beach/Run on Sun 8 June. Adious!!

LTDI 19.4.08

2008-04-21T16:32:00.011+08:00

First Blood
Date: 19th April 2008
Start: 7.45am from Mosin Makan TTDI, which is across the road from KSH TTDI to Ipoh

Riders ...

- Saiful

- AbuPower
- Fairuz
- Rashid al Jakull
+Steve

AbuPower....76kg

7.15am at Mosin ttdi

Wei...jangan la ganas sangat

Now we are ready for action

Fairuz

Saiful

Jackull

Abu yg gebu

Steve

Bro...sakit belakang ka?

To Ipoh...no problem lahhhh

Kesian....satu botol dah jatuh....kejap lagi yg tu pulak jatuh

Hehehehe

Refill time at Rawang

Ada gaya...next year nak masuk Ironman Langkawi

Abu...dont snap my ass

Baju Jackull ada jaring2

Dah letih ke.....Tanjung Malim pun belum sampai lagi

Dah lapar ke?

Selamat datang Perak

Lapaq giler....Tanjung Malim

Lu memang fit la

Wei...tahan nafas ka?

Smile

Makan lagi...Bidor

Steve's bike got problem...major problem..Tapah

Kedai beskal ni ada jual EX5 Honda la

Puting...Lidah....perut

Jom pi Lata Kijang

Wei...tu waterfall la

Yahoooooooo

Best giler

maggi time
8.30pm....Gopeng...
Steve's bike got problem again...Sunday kena naik train back to KL

Arrived Ipoh at 9.55pm
Total riding 230km