Quiet December

Well the Putrajaya Night Triathlon on 16 Dec has been postponed, and the Polis X-Country race doesn't seem to be on, on the following day, so it will be a quiet December event-wise. Luckily there is the Malay Mail Big Walk 10k on the 16th at 5pm, so the Sunday morning is still free for a bike ride.

I will have to take this opportunity to do some weekend swim-bike and bike-run training before the Kuantan Tri in January.

Sprinters Legs

Check out this guys thighs!!!!!!! He's a 1km Time Trial World Champ (Track Cycling), so he can cycle 1000m in a little over a minute i.e. a little under 60km/h! On the other hand, his endurance will be rubbish!


It is, of course, fellow Scot Chris Hoy- 2002, 2004 and 2006 1km Time Trial World Champ.

Weekend Warrior

For one reason or another (laziness, missing equipment, tiredness etc...) I didn't do any exercise at all from Monday to Friday last week, so I had to catch up at the weekend to make sure I didn't feel bad about it.

Saturday a.m. Bike Ride - 16.2km

Lucas chased me around the condo car-park on Friday evening as I cycled around slowly adjusting the cleats on my new shoes. After successful adjustment I was fit & ready to cycle to work on Saturday morning, which I duly did (16.2km in about 31 mins at just under 30km/h).

Saturday p.m Run - 10.4km

Due to successful forward-planning I had all the necessary kit in the office already to change and have a shower after my ride, and go out for a run after work. All I forgot was my wrist coin-pouch (a freeby from the recent Powerman that I use to hold my MP3 player) but that didn't matter as I had my fantastic new Brooks Pacesetters running shorts, which have a pouch at the front big enough for my player, and a zip pocket at the back for my car keys.

Gone are the days of holding my player in a sweaty hand as I run and having to tie my car keys to my waist cord - hooray!

After work I drove to KLCC and parked illegally behing a line of also-illegally-parked Mercedes S-class' and BMW 7-series cars (no doubt belonging to some rich folks visiting the watch exhibition in the convention centre next door). I had been looking forward to trying the KLCC jogging track for some time - for a change of scene and lap length compared to Titiwangsa.

Also, the KLCC track is a round 1.300km lap - at Titiwangsa it is an odd 2.692km with a gap of about 50m between the start and finish - very strange!?!?

I set off aiming at 0:8:14 per lap, confident of an enjoyable run as I'd managed to stuff my MP3 player with 800MB worth of music. 1st lap 7:59 - so far so good! 2nd lap 8:22 - uh oh! 3rd lap 8:36 - eh?? My lap times got slower and slower until they reached a plateau at about 8:36-8:40.
I think that listening to music makes it difficult to pace myself as I often change my stride pattern as the beats change.

On the final lap I pushed hard enough to reach but not exceed my self-imposed 165bpm limit and clocked 8:09, for a total of 1:07:11, about 0:1:19 behind my target time.

Sunday a.m. PCC Ride - 52km

This was a repeat of a recent ride, 52km around the Hulu Langat valley, up the 9km climb of Genting Peres and a final 2.5km steep climb (Sg. Tekali). I took the first 15km very easy and was dropped by the group on the flat. At the foot of Peres I stopped for 5-10mins and then made my way up with a handful of riders just in front.

I overook about 5 riders on the way up and enjoyed the climb - managing a good rhythm in 2nd gear at some points. I got to the top about 4 minutes faster than my previous attempt.

I had another long break at the top before the 15 minute descent and rollong terrain to the foot of the final short sharp climb. I waited for almost all of the remaining group of 8 or so to set-off before I did - to see if I could catch them up!

'Twas a tough climb but I made it in similar time to before, and managed to catch up alomost everyone.

There were a number of new (to me) PCC riders today - Alauddin, Harun, Wendy, Bo, Meng? and some others whose names I didn't get.

Update

I can't quite believe that I actually ran a total of 32.5km (that's over 20 miles) last week (13-19 Nov). However since then I have become rather lazy and haven't done any exercise at all!

I did mean to go cycling on Tuesday night but i got stuck in a terrible jam on the way to Bike Pro to buy my new shoes, only to find that it was closed anyway!

So I'm playing catch up. I'm going for a 8.3k run after work tonight and then cycle to work tomorrow morning. No doubt some of that ride will be spent adjusting the cleats on my new shoes. That'll prepare me for the PCC ride from Hulu Langat on Sunday a.m. As I'm having my first swimming lesson at 10am that day I think I'll have to cut short my ride in order to get home on time. Hopefully I'll have time to make it to the top of the 344m Genting Peres climb and back.

I then have 3 weeks in which to prepare for the Putrajaya Night Triathlon, which will be a 1k/30k/7k affair - my most ambitious event to date!

Cricket

The Ashes series has just started and I found this description of cricket on Wikipedia...

Cricket: As explained to a foreigner...

You have two sides, one out in the field and one in. Each man that's in the side that's in goes out, and when he's out he comes in and the next man goes in until he's out. When they are all out, the side that's out comes in and the side that's been in goes out and tries to get those coming in, out. Sometimes you get men still in and not out.

When a man goes out to go in, the men who are out try to get him out, and when he is out he goes in and the next man in goes out and goes in. There are two men called umpires who stay out all the time and they decide when the men who are in are out. When both sides have been in and all the men have been out, and both sides have been out twice after all the men have been in, including those who are not out, that is the end of the game.

Lucas Supermodel Part 2

A 5-story high photo of Lucas has just appeared on the side of a high-rise building in a KL suburb. It's the same photo that appeared in the newspapaers a couple of months ago.

It's very strange (in a nice way though) to see such a huge image of one's child plastered over the side of a large building!!

Here he is!!!...


While I had the camera out to show him this photo, he showed me a drawing he did at school today: it is of the characters from the "Cars" movie which he saw on his 2nd ever visit to the cinema...

Flashy New Shoes

Following the demise of my nice Nike cycling shoes, which I liked very much, I had to fork out a fair bit of cash for a new pair. I suppose that I could have given my defective shoe to a repair shop but I would never again be confident that my sole wouldn't detach whilst cycling, which wouldn't be much fun at all.

So I paid a visit to my trusty local bike guru Boon Foo and he supplied me with a nice shiny pair of silver Shimano TR02 shoes...


I'm surprised I could get size 47 here! So that's my Xmas pressie to myself bought already. I like the hole in the sole under the toes to drain water from wet feet (after the swim leg of course!) and provide good ventilation during the ride.

New Blog Name!

I've given my blog a new trendy name - "klingklangman"!! Why? I hear you ask...

"Kling Klang" is the name of Kraftwerk's studio. Kraftwerk are one of my favourite bands.

Not only are they a great band, they did "Tour De France", and cycling is another great passion of mine.

Hence...klingklangman!!

Selayang 10k Race Report

RESULT - 9.1km in 0:57:54 @ 152bpm.

I arrived in Selayang at 6.30am and there were very few runners around, only a hundred or so. There was no start line or banner in sight! It soon became apparent that the start would be delayed. I ran around the track 2 or 3 times to warm up, stretched my legs, as usual.

Eventually, after they managed to get the START banner lifted high enough to run under, we lined up. A barely-audible announcement was made that although the entry form said Malaysians only, the organisers had at the last minute decided to make it an "Open" i.e. International race. Lucky for me and the handful of other foreigners!!

Once the "VIP" turned up late at 7.20-ish, we were underway. As usual I was swallowed up by almost everyone at the start but in my normal fashion I was overtaking people after the first 1km. After that I made my way slowly through the stragglers and was overtaken by only 2 or 3 people. It turned out to be quite hilly, with a max. elevation change of 60m and an total ascent of 100m over the course. I was slow up the hills but quick down them, taking big strides.

I felt good all the way round and was confident of breaking my 1:04:00 target. After 7k or so the stadium came into view. My time was still only 47mins and I needed to run about 1.5km in 14minutes - something isn't right, I thought!

As I approached the finish I was sure I'd finish in under an hour, but was still sure that the course was a full 10k.

I finished in 0:57:54 (no medals or certs. left - boo hoo!) and was quite amazed at this fast time. Afterwards I drove the exact course and measured it at only 9.1km. This explains things. At that pace (6:21 per km) I would have done 10km in 1:03:38, just inside my target. My recent training runs have been at 6:25-6:30 per km pace so this seems about right. So I am still improving.

I look forward to the first races of 2007 so I can compare 2006 times to my latest times on exactly the same courses.

Here's my HR and Profile for this race. My average HR was 152bpm, which is fast becoming my standard...


Note that I didn't even push very hard at the end. My HR only goes to 161bpm.

My next "competitive event" will be the yet-to-be-announced Putrajaya triathlon on 16 December. So it's back to Tuesday night PCC bike rides, Thursday night runs and weekend swimming lessons and long PCC rides. I'm going to be coached by Malaysian ex-Olympic swimmer Wai Yen. She's going to teach me front crawl!

Looks like I'm going to have to fork out RM400+ for a nice pair of Shimano tri-shoes - the only size that Bike Pro has that fits well.

Wangsa Maju/Setiawangsa Run & Selayang 10k Target

I finished this 8.4km run this morning, in 54:11.

At that pace I'd do 10km in 1:04:30 so my target for the slightly flatter Selayang 10k tomorrow morning is 1:04:00.

That is 0:01:23 faster than my previous PB set at the Subang Jaya 10k a few weeks ago.

Fingers crossed!

My Latest Events Calendar

2006

18/11 - Wangsa Maju Setiawangsa 8.4k run
19/11 - Selayang 10k run
16/12 - Putrajaya Night Triathlon
17/12 - PDRM X-Country, 8km? run

2007

20-21 Jan - Kuantan Triathlon
21 Jan - Pacesetters 20k, KL
3-4 Mar - A'Famosa Triathlon
3 Mar - Singapore Duathlon
21-22 Apr - Lake Kenyir Triathlon
22 Apr - Brooks Bonding Run
20 May - NB Pacesetters 15k, KL
26-27 May - Bintan Triathlon
23-24 Jun - Miri Triathlon
21-22 Jul - PD Triathlon

2007 Triathlon Calendar

Hooray! The calendar for 2007 is out, the only bummer for me is that Kuantan clashes with the Pacesetters 20k run and A'Famosa clashes with the Singapore Duathlon....

Date	Race	Venue
January	Kuantan Triathlon 20-21 January 2007	Pahang
March	A'Famosa Triathlon 3-4 March 2007	Melaka
April	Kenyir Lake Triathlon 21-22 April 2007	Terengganu
June	Miri Triathlon 23-24 June 2007	Sarawak
July	Port Dickson Triathlon 22-22 July 2007	Negeri Sembilan
August	Desaru Long Distance Triathlon 18-19 August 2007	Johor

Food For Thought

I have just pinched this from another blog i was reading, and have seen it on some emails doing the rounds before. Normally I have little time for emails like this but this is a good one...

CONGRATULATIONS TO ALL THE KIDS WHO WERE BORN IN THE 1940's, 50's, 60's and 70's!!

•First, we survived being born to mothers who smoked and/or drank while they carried us.
•They took aspirin, ate peanuts, blue cheese dressing, tuna from tin and didn't get tested for diabetes.
•Then after that trauma, our baby cots were covered with bright colored lead-based paints.
•We had no childproof lids on medicine bottles, doors or cabinets and when we rode our bikes, we had no helmets, not to mention, the risks we took hitchhiking.
•As children, we would ride in cars with no seat belts or air bags.
•Riding in the back of a van - loose - was always great fun.
•We drank water from the garden hosepipe and NOT from a bottle.
•We shared one soft drink with four friends, from one bottle and NO ONE actually died from this.
•We ate cakes, white bread and real butter and drank pop with sugar in it, but we weren't overweight because......

WE WERE ALWAYS OUTSIDE PLAYING!!

•We would leave home in the morning and play all day, as long as we were back when the streetlights came on.
•No one was able to reach us all day. And we were O.K.
•We would spend hours building our go-carts out of scraps and then ride down the hill, only to find out we forgot the brakes.
•After running into the bushes a few times, we learned to solve the problem.

•We did not have Playstations, Nintendo's, X-boxes, no video games at all, no 99 channels on cable, no video tape movies, no surround sound, no cell phones, no text messaging, no personal computers, no Internet or Internet chat rooms..........WE HAD FRIENDS and we went outside and found them!

•We fell out of trees, got cut, broke bones and teeth and there were no lawsuits from these accidents.
•We played with worms and mud pies made from dirt, and the worms did not live in us forever.
•Made up games with sticks and tennis balls and although we were told it would happen, we did not poke out any eyes.

•We rode bikes or walked to a friend's house and knocked on the door or rang the bell, or just yelled for them!
•Local teams had tryouts and not everyone made the team. Those who didn't had to learn to deal with disappointment. Imagine that!!
•The idea of a parent bailing us out if we broke the law was unheard of. They actually sided with the law!

•This generation has produced some of the best risk-takers, problem solvers and inventors ever!
•The past 50 years have been an explosion of innovation and new ideas.
•We had freedom, failure, success and responsibility, and we learned HOW TO DEAL WITH IT ALL!

And if YOU are one of them! CONGRATULATIONS!

Powerman Results

The official results are out for my race (Men's Sprint). I came 29th out of 46 finishers but would have been 21st without the puncture. I was 18th fastest on the bike ride.

If I was a woman I'd have been 8th!! - Top Ten finish!! Ha Ha!

Literary Joys

Here's a post totally unrelated to physical activity!

When I used to commute to work by LRT about 1-2 years ago (for about a 1 year period) I went through a period of unusually high reading activity. For someone who had only read a few fiction books in his life until then (Fantastic Mr. Fox, Trainspotting, Notes From A Small Island, Bravo Two Zero are those that spring to mind), I went absolutely crazy!...reading twice a day during my 35min LRT journey.

I read Memoirs Of A Geisha, Paddy Clarke Ha Ha Ha, 1984, Sense & Sensibility, The Life Of Pi, The Famished Road, Ghandi's autoboigraphy, The Hobbit and a few more I can't remember.

Now that I drive to work my reading has all but died, but I did buy The Art Of War by Sun Tzu recently. I read it bit by bit now and again as it is not really a story, more a collection of wise thoughts on how to win a war.

The event that led me to write this post happened a few days ago on the way to work. Having surprisingly and thoroughly enjoyed The Hobbit (which I hope Jackson makes into a movie), I decided to start reading The Lord Of The Rings, even though I've already seen the movies. I am now about 180 pages into The Fellowship Of The Ring and must say that the corresponding first 1/2 hour of the movie misses out more than half of what I've read so far. No Gildur, no Farmer Maggot, no Tom Bombadil and no Fatty.

Anyway......I was so engrossed in Frodo and his small hobbit chums that I missed my stop and ended up in Petaling Jaya before I realised. I had to get on the next train going the other way. Apart from falling into a slightly drunken sleep on the Northern Line in London many times, I have never missed a stop and certainly not through reading a book! I guess there is something engrossing about JRR Tolkein. I read The Hobbit in no time - could hardly put it down.

More Powerman Photos #2

Here's a good photo of me at the start....click for a bigger image. THANKS A LOT to Azman for this one!


Thanks to bola2api.blogspot.com for this one of me in the transition.......

...and finally a pic of me on my bike! courtesy of edwinngbike on flickr.com...

IOI Community Run 2006

I dragged myself out of bed and drove to Puchong for this 7.3km run. I was fine for the first 1km but then the double-effect of the uphill route and leg fatigue from my duathlon the day before kicked in.

My heart wasn't really in this run, so I ended up walking quite often. Walk uphill run downhill was in order and I finished in 53mins+, 5 minutes outside my target but "never mind lah!" as they say in Malaysia.

Still I got a free newspaper and some drinks, it got me up early and kept up my fitness! I now doubt if I'll do both runs next weekend. I'll probably just do the Selayang 10k on Sunday and skip the Saturday morning 8k run.

Here's a photo, but you can't see me!!!

More Powerman Photos

Many thanks to azman from the www.swimbikerunmalaysia.com forum for these photos.

This is the start of the Sprint race. I am on the right below the 'S' with a white cap on. Considering I was at the front at the start line I got swallowed up pretty quickly!!


...and here I am in the last few hundred metres of the first run...little did I know of the disasterous transition ahead!

Sprint Powerman 2006 - Race Report

Yesterday was the Sprint Powerman in Lumut - and oh what fun I had!

I planned to arrive in Lumut at 11.30 but stopping for some food, and having to stop at about 15 sets of red lights between Ipoh and Lumut delayed my arrival until 12.30pm. I was not happy! I wanted to cycle a bit to try to adjust my slipping rear gear, warm up, take some photos etc...

I got everything ready but had to run back to the car to put my contact lenses in and wolf down a melted powerbar. I got back just in time for the start of the main race.

...this is the Elite's waiting for the start of that main (10k-60k-10k) race...

Off they go!!!...


Once they were off I went back to transition to plaster sun cream all over me and do a final check...everything seemed ok. I then ran around slowly for 5 mins as a warm up.

At the start line I cheekily went right to the front (as if a true pro!) but only to make sure of a better chance of having someone take a good photo of me! I was quite irritated that my HR was about 147bpm. Before the start I'd expect it to be about 100bpm - must have been nerves. Don't know why I get nervous but I do!

We set off and I was engulfed by a flood of runners who must have thought that you get a special prize for doing the first 100m in 10 seconds. The run was fairly uneventful. I made the u-turn in about 11-12 minutes - suspiciously fast. In my last (illness-affected) duathlon there were only 3-4 people behind me on the 1st run but many more this time! Got to the transition - change shoes, helmet on, gloves on, jog out with bike...

Wait a minute - the rear of my bike is running a bit roughly - surely not a flat tyre! Indeed... it is a FLAT TYRE! ARRGGH!!!!!! ***expletives***!!! Yep - totally flat.

So I kneel down at the side of the transition area, rear wheel off, tube out, new tube in, tyre back on ok, my right shoe feels like the velcro has come undone but i ignore that for now...time to try super new compressed air cannister that avoids me having to carry a pump. By the way this is the first time ever I've changed a tyre with an audience! I think "I've never used this air canister before - hope I get it right!" - ok valve on, screw in air cannister - nothing - screw harder - nothing - unscrew?! - ok unscrew - air is coming out!! - if i lose the air i'm totally bug#$red! - can't borrow anyone's pump! - eventually I twist the valve correctly and my tyre inflates instantly - PRAISE THE LORD!!

I turn to check my show velcro - THE RIGHT SOLE HAS ALMOST COMPLETELY DETACHED FROM THE UPPER!!!!!! Nightmare!! Luckily it is still attached at the toe so I jog out of transition with my shoe flopping around and climb on my bike and off I go (8 minutes lost). I must NOT pull up with my right leg during the ride (shoe will come off).

Was chuffed to start riding as it is my strong point. I was sure I was last at this point and was pleased further still to start overtaking some fellow sprinters quite soon. My legs felt ok and I was cruising at about 30km/h. After 2.8km I dropped my water bottle and had to turn to collect it, losing another 15s at least. That disrupted my rhythm but I got back into it again and managed the first 15km in about 30mins. It was breezy with a slight tailwind off the sea. I slowly but surely overtook quite a few sprinters. It started raining after about 10km. This was nice as it cooled me down, but made visibility rather poor.

My rear derailleur was slipping a bit (due to being bashed around a bit as I squeezed my bike into the back of a pick-up recently) which meant that I had to keep changing gear, negating the effect of my 'aero' bars. My bum was becoming increasingly more painful as I went on. This was because my aero bars made me sit further forward on my seat, where there's less support.

As I approached Lumut I eventually passed a full-distance rider who had been a few secs ahead of me for a few km. As he had a Team PowerBar skinsuit on I was quite chuffed to overtake him! The final couple of km of the ride was good, with a tailwind and slightly downhill, I could rest a bit before the final run whilst maintaining a good speed.

After an uneventful transition I went out for the final run. My legs were fine but by stomach and chest felt a bit full. I definitely ate too much too close to the start in a effort to fill up with carbs. In the last 500m I sped up a bit to gain another place and finished in 2:02:11.

Here's my times...(OFFICAL)

Run 1 - 23:06
T1 - 10:19 (1:59 transition + 8:20 fixing a rear tyre puncture!)
Bike - 1:01:25 (out - 30:23, in - 31:02. dropped bottle = lost 0:15!)
T2 - 2:15
Run 2 - 25:01
TOTAL - 2:02:06 (actual)
TOTAL - 1:53:46 (excluding 8:20 lost due to puncture)

I beat my target time by almost 8 minutes. This was mainly thanks to a respectable 29km/h+ bike ride. My runs were each 3 minutes faster than targetted, but I think that the route wasn't a full 4k. Even if I ran to target pace, I still would have beaten my total target by 10 minutes thanks to the bike ride.

Here's my bike. Notice the sole of my right shoe still clipped onto the pedal. When I got off my bike it decided to stay behind!

I finished just in time to see the Elite's finish. This is the World Champion and pre-race favourite Benny Vansteelant winning. He didn't look remotely tired!

These are the two winners, Erika Csomor from Hungary, and Belgian Benny on the right.


Here's some local Malay girls in traditional gear to spice up the awards ceremony.


...and here's yours truly on my way home. I hope to find more photos of me on the internet in the days/weeks to come and will post them in this blog.


As usual there were some fantastic bikes on display...this is a Cervelo frame with Dura-Ace components and HED Alps wheels.

This is Benny Vansteelant's Gianni Motta bike. His brother's bike is 002 with the Zipp disc wheel.

The Departed

Jackie and I went to see 'The Departed' (Scorsese film with 'Leo' and Nicholson in it) at the cinema last night.

Unfortunately, and despite an 18 rating, the film appeared to have been sent to the local kindergarten to have most of the swearing dubbed over or edited out. Some of the dialogue was so messed up by the dubbing and cutting that I could't actually follow the conversation.

I give them 9/10 and a 'Good Effort' for editing out the F word (they missed a couple) but for the even worse C word they score a miserable 0/10! (maybe they don't know what it means or how offensive it is!!).

Funnily enough, the numerous (10 or so) graphic scenes of people being shot in the head or savagely beaten (complete with realistic quantities of blood being projected onto surrounding walls) were not censored at all!

Subang 10k Photos

Photos in order 1 - The Start, 2 - Me with about 300m to go, 3 - Joel moments later, 4 - Large, Medium and Little after the finish!

Lucas' 5th Birthday & Hashing

Playing with some girls, including Fiona, at a recent Hash












pleased with his Lego X-Wing Fighter!
















Batman B'Day cake!! Mummy helps to serve it!

Making his Lego "Knight" on his Birthday










With chums at poolside party today

Subang Jaya 10k Race Report

I finished in 1:05:23, a new PB by a good 4 minutes, but judging from my drive-around the day before I reckon the run was 300m short. Even still at that pace I would have done a full 10k in 1:07:24 - still a new PB by over 2 mins!

We set off 5 minutes early (unexpected indeed!!) and for the first time ever in a mass-start 10km I was (a) slowed down by people in front of me and (b) overtaking people in the first few minutes!!
Normally I am lagging behind.

Joel and I jogged round at my preferred pace and as I checked the timings at approx. 2,4,5,6,8km I seemed on target for a 1:08:00 run. 'Twas a fairly flat course with only 23m change in elevation. Felt good, as I hoped following a good 9k run the other night. Apart from wheelchairs, roller-bladers and the 7k front-runners, not many people overtook us and as usual I began to overtake a lot of people towards the end.

My HRM went crazy again so I was a bit peeved as I like to continually monitor my HR. Usually 140-150 at the start 145-155 middle and 155-165 max at the end. In the end my average HR was an acceptable (for me) 152bpm.

Was delighted to finish inside 1:06:00 but disappointed not to get a medal or cert. Maybe they;ll post a cert. Although considering the entry fee was about GBP1.50 and I got two goodie bags full of free drinks I mustn't grumble.

Highlight of the race was bumping into KC (Pacesetters photographer) in the final few '00 metres and getting our photos taken - THANKS KC!!

After drinking water and Milo and stretching, we saw KC again and got a decent photo taken (will post soon if it appears online) and headed home. I was home by 9.30am having done my 'thing' for the day and not neglected anyone!!

Latest Training Run

I ran 3 long laps (9km) around Lake Titiwangsa last night, in 1:00:31. My target was to dip under 1:00:00. At the end of the first lap I was 20s ahead of target, 50s behing at end of 2nd, but managed to speed up at the end and finish only 31s behind. I felt like I could have sprinted the last 500m but didn't want my HR to go too high.

Anyway at that pace I could do 10km in 1:07:15, which would be a PB by over 2 mins.

That's 2 runs in a row now where I've felt significantly fitter than earlier in the year.

Sprint Powerman 2006

The long-awaited Powerman is in 8 days. My target time is.....

Run 1 (4km) 0:26:00
T1 0:01:00
Bike (30km) 1:14:00
T2 0:01:00
Run 2 (4km) 0:28:00
TOTAL 2:10:00

Subang 10k

It's the Subang 10k run on Sunday morning. For training this week I did the Bangsar Hash on Tuesday night (about 7km) followed by a 26km ride with PCC. Tonight I'll run at least 7k around KLCC.

My target for Sunday, which is a fairly flat course, is to set a new PB (as usual).......1:09:00. But it would be nice to get closer to 1:07:00.