Friday, November 30, 2007


A bit dissapointed with my performance appraisal/confirmation today.

Thought i've done better than to just recieve "below expectation".

I know i shouldn't be complaining. But I guess these are just one of those things in life which one has to face.

Thank God for the 96km ride and 10km run scheduled tomorrow.

Wednesday, November 28, 2007

Keeping The Motion

So far so good. Been able to consistently wakes up at 4.30am on stipulated days for run or bike.

With the crazy hour at work, i just have to squeeze in as much time as possible for the training.

I know it's not enough.

It's crazy to think, or even think of racing WITHOUT training.

It's not suicidal, it's digging your own grave.

This morning, me and Shazly managed a 12km run around Damansara hill.

Time : 1:14
Max Hr : 175bpm
Ave Hr : 144bpm
Kcal : 1541kcal

And the hungry feeling afterwards, which last until lunch, is just simply great.

Lunch? What lunch, am skipping it to finish some work!

Friday, November 23, 2007

Cycle : +/- 25km

Decided to cycle instead. Woke up at 4.30am and headed to meet Shazly.

Menu was to do 2 rounds of Bukit Damansara.That should give us about 12km/loop.

We managed to complete the first loop in 31 minutes and the second loop was done in 29 minutes, giving us a good 1 hour workout on the ups and downs of Bukit Damansara.

The route

Distance: +/- 25km
Time: 1:00
Average speed : 25km/h
Max speed: 48.9km/h
Ave HR : 144bpm
Max HR: 169bpm


The fixed hub and spindle of the rear wheel worked like charm and no more sound (creaky sound) was heard since.

All i need to do now is to keep the momentum going. Waking up at 4.30am for activities like these doesn't seems to be a problem, compared to waking up to go to work!

Hotel Kerala-fornia

Kerala version of The Hotel California by The Yeagles


On the road to Trivandrum
Coconut oil in my hair
Warm smell of avial
Rising up through the air

Up ahead in the distance
I saw a pink tube-light
Tummy rumbled, I felt weak and thin
I had to stop for a bite

There he stood in the doorway
Flicked his mundu in style
And I was thinking to myself
I don't like the look of his smile

Then he lit up a petromax
Muttering 'No power today'
More Mallus down the corridor
I thought I heard them say

Welcome to the Hotel Kerala-fonia
Such a lousy place,
Such a lousy place (background)
Such a sad disgrace,

Plenty of bugs at the Hotel Kerala-fonia
Any time of year
Any time of year (background)
It's infested here

His finger's stuck up his nostril
He's got a big, thick mustache
He makes an ugly noise
But that's just his laugh

Buxom girls clad in pavada
Eating banana chips
Some roll their eyes, and
Some roll their hips

I said to the manager
My room's full of mice
He said,
Don't worry, saar, I sending you
meen karri, brandy and ice

And still those voices were crying from far away
Wake you up in the middle of the night
Just to hear them pray

Save us from this Hotel Kerala-fonia
Such a lousy place,
Such a lousy place (background)
Such a sad disgrace

Trying to live at the Hotel Kerala-fonia
It is no surprise
It is no surprise (background)
That it swarms with flies

The blind man was pouring
Stale sambar on rice
And he said
We are all just actors here
In Silk Smitha-disguise

And in the dining chamber
We gathered for the feast
Stab it with our steely knives
But we just can't cut that beef

Last thing I remember
I was writhing on the floor
That cockroach in my appam-stew was the culprit,
I am sure

Relax, said the watchman
This enema will make you well
And his friends laughed as they held me down
God's Own Country? Oh, Hell!

(c) The Yeagles

Monday, November 19, 2007

Ryan Ambrose Lim Jo-Hann Is ONE!

Happy Birthday Boy!

Hope you have a good one! You are growing up waaayyyy to fast for papa to catch up with!

first time on the swing, alone!

More updates on his birthday soon, i promise!


Lets Get It Started

Saturday - Broga Classic - 140km

Batu 18 - Tekala - Semenyih - Broga - Lenggeng - Kuala Klawang - Genting Peres - Batu 18

Mood - Spirited (before ride)
Mood - Cursing (after ride)

Total ride time: 6:30:45
Distance : 141.6km
Average speed : 22.5km/h
Max Speed : 70.0km/h (best in the world, down Bukit Tangga)
Kcal burned : 6345kcal
Average HR : 147bpm
Max Hr : 168bpm

There were 11 of us; Shazly, Adzim, Ariff, May Senn, Feisal, Sofian, Bacin, Dicky, Azmar, Ali and me.


By the end of the ride, there were us minus Ariff, May Senn, Feisal and Ali.

Senn fell near Broga, and was advised to end the ride. Ariff followed her back. Feisal on Adzim's P3C, turned back after Lenggeng. Ali, turned back after Semenyih because he has a wedding to attend.

Motley crews

I was this short of turning back at Bukit Tangga. 3 stops and 3 sms-es to wifey and the words of encouragement she gave, was enough for me to fire on to finish Bukit Tangga.

Reaching the peak of Bukit Tangga was a relieve, happily leg go of the brake and cruise down the hill touching 70.0km/h (Azmar managed a 71.6km/h on aerobars).

By then, the gang was no where in sight, it was me, alone, for the next 16km to Petronas Klawang.

Adzim told me that my face looked pale when i reached Klawang this morning. He was dead right, i was pale. Cramps and obvious lack of distance training finally ate into me.

Ride leader

When i did Klawang a while a go (ie reverse Broga classic), i was going at it like i was some hero. No pain. No cramps. Just.Pure.Joy.

The same can't be said for Broga Classic.

By KM100, i was left behind by the main peloton. All were mightily strong on the bike. I was left cursing on the flat. What could had been an easy 30km/h on the rolling hills was reduced to a painfully slow 17km/h at some stretch and max of 24km/h.

KM102.5 marks the final climb towards Genting Peres.

"Here you go Stupe, the acid test", i told myself, reluctantly.

Before the ride commence, i told Shazly that the ride would very much determine if i can finish the IronMan next year, should i continue with minimal training as of the past 3 months. if i survive this ride, the chances of finishing the race would be likely, but not confirmed.

it was wet wet water for them

The 16km up from Klawang to Peres was a painfully slow and painfully cramping with uncountable screams and shouts and frustration for me. Thank goodness i had Azmar to maintain my sanity.

Frustrated? I am.

Angry? I was.

Delusioned? Hell yes.

I lost count how many times i stopped; even unclipping from the pedal was a task, each time, threatening to cramp my calves.

I lost count how many "last corner" which will lead us to the top of the hill with the political party signboard on top of Bukit Hantu Besar.

Memang Hantu Besar i tell you.

But the sight of that signboard was the best thing that ever happened that day. Scream of joy and tears of relief were shed. If only there was a video camera, anyone seeing how we reacted would shed a tear, or two as well.

Where everyone is smilling, i'm crying

I'm serious, everyone is smiling

When i show Shazly this photo of me, he laughed, almost wetting his pants.

worth a thousand words

This morning, me and Shazly went for a short 12km run over Bukit Damansara at 5am. Seems that is the only possible time for me to squeeze in some training mileage.

Felt great as i've not ran for ages. I just hope i would be able to do this on a regulr basis.

Will be driving up to Kedah and come back the same day, so, no training tomorrow. Lets see how Wednesday goes.

Tuesday, November 13, 2007

Letter From Last Year.

This is my 3rd letter to myself. Sent into the future (then in 2006) and received today (in 2007). My reply in BOLD

Dear FutureMe,

Today i received an email to myself. Corny. I know.
Tell me something i don't already know

So, i'm gonna write you anohter check list for you to refer in a year's time.

1. Did you do another KLIM?
Yes, i did. And i got sponsored by Nike to run the race in 6 hours. There goes my PB timing.

2. How did Eco-Xtreme went?
It went really well, but i did not had the chance to join it. :(

3. Got road bike already or not?
Yes. 2 Infact. One is a steel classic and one more an aeroplane tubing collectible. A few extra wheelsets thanks to friends. You guys know who you are. Mucho gracias.

4. How many triathlons you managed to enter since the time of writing this?
Lets count. A Formosa, Bukit Merah, PD, Desaru. That is all???? :(:(

5. Are you a Powerbar Athelete now?
Well, i applied for it...

Personal life:
1. Is Aileen pregnant, again?

2. How has Ryan's presence enriched your life?
He is the sun in my life, wife's the light. Together, they are my SUNLIGHT.

3. Ee-Svun should be taking his STPM by now. Have i ask her what she wants to do when she finish her studies?
Next week is when her STPM starts. I sure wish her all the best. Not spoken to her what she should do, think i should be playing my big brother role now, as this is really relevant.

4. Is Ee-Von still single and available?

Friends' Life:
1. Is Surin a father yet?
Not yet, but perhaps in a year or two time.

2. Is Norman Married?
He is gonna be one of the eligible bachelors around, why bother getting married? ;-)

3. How about Amir? Is he still single?

4. Iqbal - is he coping well with his work in Malaysia?
Coping well i guess, he got Lenny and Mika to be his sunlight. :)

5. How many diving trips has June went on in a year's time?
Why am i even bothering to count it for her. She lost count herself.

6. How about Light & Easy Buddies, anyone gotten married within this one year?
Yes. Congrats Steph and Chia!

Working life:
1. Still in the same company ah?
For once in my life, i'm working in a different company. After 7 years in the same institution, i guess it's time to move on, and i sure hope this current one will eb rewarding in years to come. Loyal staff of the year? Well, i've not gotten anything from the previous one, what makes you think i will get any here?


And a happy Birthday to myself!
Yes. Happy birthday to myself. have a good one Stupe.

Monday, November 12, 2007

Get Moving!

The plan was to get up at 0545 from today onwards to clock in 10km of run. Finish it within 60 minutes, get ready and go to work by 0730.

Wishful thinking.

If i ever want to keep the IronMan dream alive, i better start doing something.

On a separate note, a friend informed me that Mukah Triathlon, a 750m swim, 20km bike and 5km run race will take place on 15th December 2007 this year.

Anyone interested, email me.

And of course, congrats to all the PowerMan and PowerGirl that completed the 85km race yesterday in Lumut. I'm full of envy.

Green with it, infact.

Friday, November 09, 2007


Appropriately labelled as Rascal

TQVM Mama Faie for the pic.

The next pic made my day last Sunday.

Dr. Azman, came to run Terry Fox in his Sarong!

Even Ryan can't keep his eyes away from him

Wednesday, November 07, 2007

MC - First In 7 Years

After working for 7 years, i finally had to take an MC.

And after getting an MC (for today), i decided to get back into office to complete reports.

I'm not trying to get any award for being a so called dedicated staff, which i don't think any company would actually acknowledge it.

End of the day, it's true, I should had went back and rest.

This is for viral fever and throat infection - but will never be utilised

I only have my wife to thanks, for spending up to 4 hours trying to bring my temperature down on monday night, after i came back from PD (day trip). But yesterday, the temperature went up again at 1130hours...and i had to bring myself to see a doctor at 2100hours, after i completed 2 reports...that is.

Temperature is rising again...