la bicicleta

A tu manera, descomplicado En una bici que te lleve a todos lados 

Un vallenato desesperado, Una cartica que yo guardo donde te escribí 

lagu di atas adalah penggalan lagu Shakira dengan tajuk La Bicicleta…I google the lyrics of course! 

Anyway, hampir dua bulan terakhir, saya tuh ikutan pleton sepeda. group ride sekeliling bulevard bintaro. pleton ini konon efektif untuk meningkatan kecepatan dan endurance bersepeda. YA karena di Bintaro, bisalah saya menyempatkan diri satu jam sepedahan sebelum berangjat kerja (naik Commuter Line! Catat!)

ternyata memang terbukti!

Selama ini saya latihan sendirian, mentok di 25 Kilo per hour. Memang masih lebih baik dari awal awal sepeda yang cuma 20 Kph.

Ini screen cap Strava saya dengan tulisan aveage speed.
Sebelum rutin pleton 

December,12, 2016 , ke record cuma 35 Kilometer.




februari 2017 

Gee, break olahraganya lama juga ya? 

pas libur pilkada sekitar 30Km


february 25 :  35 Kilometers


Nah, awal maret 2017, baru rutin pleton-an setiap hari selasa. Any bintaro ladies who ride, you are very welcome to join us.

first time Pletonan, March 7th 2017. sekitar 25 kilo


Pletonan kedua kali, speed saya improve significant dengan jarak tempuh yang lebih jauh. Kali ini 40kilometer dengan speed 27 kph nyaris 28kph.


Pleton selanjutnya, kira kira sama. Saya bisa maintain 27 – 28 kph. Untuk jarak tempuh sekitar 30km.

kemarin saya pletonan lagi, ini hasilnya. jarak tempuhnya lebih sedikit sih, cuma 25 kilometer.

Pleton April 18,2017 for 25 Kilometers


Wih, saya senyum senyum sendiri. 

Latihan memang tidak bohong, dan lebih baik lagi, latihan yang terstruktur.

Oh ya, liburan Hari Nyepi kemarin, komunitas WCC bikin group ride di Bintaro. seru banget lho! 


saya awalnya di group 1, terpaksa melipir ke group dua. hahahh. Ternyata saya belum sejago itu sepedahan 😉

Coba cek disini, kayak apa ugal-ugalannya group 1! Hahahh

Anyway, Salam olahraga dan selamat memilih Jakarta. I lost the privelage of being Jakartan 7 years ago, but Today, I enjoy the holiday as Tangsel Citizen! 

Bis Bald! 

powerman Indonesia 2017 race recap

seperti yang sudah  saya tulis di post sebelumnya,  hampir saja Powerman 2017 ini menjadi another DNS race – DID NOT START- considering batuk saya yang parah banget Week-1. I only practiced twice, one on the road during Pilkada holiday and the other on spinning class and no brick training at all. oh ya, ini pertama kalinya event POWERMAN Duathlon digelar di Indonesia. kalau di Malaysia sih sudah sering. i knew because many of my friends in Gaited Community post this event annualy on their FB.

then, I found out that it has a friendly Cut Off Time for a slow athlete like me, I decided to go and consume high dose medicine the night   before to ease my heavy cough. Besides, most of my Bintaro Trojan Runners were going anyway. it has been a while kita ngga race rame-rame lagi.

18 February

dropped of my bike.  You were only allowed to drop the bike. no helmet or tool allowed.Even I had to take off the pocket bag which was attached on my bike. Saw some “old friends”, even Pak Eddi Abott who currently resides in Kuala Lumpur. senang banget deh bisa silaturahmi lagi dengan teman sesama atlet (jadi-jadian). saya kenal pak Eddy waktu SCMS 2014, dia moto moto orang Indonesia yang ikutan race. 

Good luck kiss


19 Februari 

Ternyata sudah lama saya tidak bangun pagi-pagi buta, nyetir ke tempat race, en des bre. ha!

 arrived at Qbig a new mall in BSD. i was very sleepy I decided to go back to sleep. failed! transition area would closed at 5.00 am. ohhh Nooooo….so I’d better be hurry.

Us…again!

Strike a pose


perform sholat shubuh, then we were hanging around in lobby area. i was sooo sleepy, tried to sleep (again)  but failed(yes, again). it was raining hard, so I wouldn’t be surprise iF the EO postpone the start time…which what they actually did. however, it was more to safety reason. 
Seperti yang saya tulis di postingan sebeumnya, marka di track lomba dihancurkan alay-alay yang kebanyakan waktu tapi ngga kreatif, track lintasan dihancurkan, cone pemisah track di tendang2xin. Konon mereka kesal karena lintasan track liar mereka dipakai. Muss ich sagen,  These  marginal society  alay were suck! ones who always come out of nowhere in Indomaret / Alfamart for the sake of seriburupiah dengan modal periwitan! Stop giving money to them please.Ok, enough rambling.I took short distance category. it was a combination of 5K run  – 30 K bike -5K run the classic category was 10-60-10.

Anyway, I didn’t remember when was exactly the flag off time. what I remember….

  • Soon as flag off, I walked.  Out from the mall, turn right  there was a water station already. It suppose to be  for 10K athletes on the second loop.
  • I haven’t seen 1K mark yet, but already thinking in which km I should gave up. belum satu kilo saya  sudah mikir mau declare DNF di mana. Damn, I was so (have I said it?) sleepy.
  • of course, friends who joined 10K passed me, I said – hi – am tired – sleepy- go head- see you in finish line. Yeah, sort of.
  • Rain poured, not too intense. oh well, I will give up now, I said to myself.
  • later I remembered, I ALWAYS look good on my bike. Ha! Let me finished this run leg first. hopefully, there’d be pics of me on my bike. If I got flat tyre again like in Bintan, then I’d quit the race. I didn’t plan to change the tyre. kalau sampe pecah ban, ya sudah, DNF aja.
  • finish 1st run leg almost in one hour, owh I hated it!
  • Then went to transition area, on which- no surprise- empty already. I think my bike was the only one left hanging on the bike rack. I took off my visor, wore helmet, eat Soy-joy, drank a bit. To hydarete myself.
  • In transition area

Just started bike leg

Just start bike leg

  • So….many sharp U-turn. first,  i was afraid, then I enjoyed it very very much. it was raining again. fortunately, I didn’t cough at all. i passed many many bikers! Feel like the coolest road biker ever!
  • DI BSD banyak speed trap. Supaya tidak ganggu, speed trap ini ditutupin papan, yang mana sebagian besar dirusak oleh terong2xan kampret. Tetapi masih ada yang bisa dibetulkan panitia. banyak peserta tidak mau lewat lintasan kayu ini, karena licin, milih lewat speed trap.  Saya mah, naik lintasan.sok iye pisan.
  • Meanwhile many struggling to handle the bike, drinking and stop, saya jagoan lah untuk ilmu tidak penting ini. bisa bolak balik pakai kaca mata, minum dari botol tanpa berhenti, Balik arah pakai acara nikuk tajam pdahal track licin karena hujan, saya terabassas semua. Bahahahhahahha. Hamdallah ngga jatuh.
  • finish with one loop, I had to do another 15K, which is okey, because I’d figured the track. I speeded it up! Even I passed my sister! Ha! 
  • I slowed my bike down in last 2km,  so it wouldn’t be that hard for me to run. I remember someone gave me this tip. I regret I didn’t bring extra pair of socks. and owh, it was (for me) a looooooongggg walk from turun dari sepeda sampai ke area transisi. and note to myself, bawa kaos kaki extra kalau multisport gini just in case.
  • but, of course , thank God, no flat tyre! Das war gut! 


  • So, second leg of 5K run. ones who I passed during bike leg, certainly passed me again. ye ye yeeeeee….and it took 1 hour for me to finish this leg! I was completely wet, my shoes and sock were all wet.  basah-basah-basah, seluruh tubuhku….#mendadakdangdut
  • I saw the word “FINISH”. Ahay! ich liebe die Ziel! then saw kak uchi and sinta who were voluntering in this event. 


Die erste Medaille der Jahre!

My time? Owh please, you dont want to know….over 3 hours I think -_____-

And voila! After I’m done with this race, my (sporty) mood went back. I attended yoga class again the  next day for cross training, spinning class, etc etc. I regulaly ride again on Saturday and thinking I have to register a FUll marathon event and/or triathlon race. yeah, of course no Bintan Tri and/or Bali Marathon because I have done it before, and I am not going back to Bali again this year. so Bali tri is a no-no either.  jadi loe maunya dimana, kyyyy…..? *niagarafalls*

 I even I asked my sister let’s do another relay in Ironman event, I’d do  the first two legs ( those are 1.9km swim and 90km bike if you are wondering) as I am a very slow runner. I also was thinking of doing Powerman in Putrajaya just for the sake of it (well, to reunite with my GC friends as well ), unfortunately, not only the registration has already closed, but also I haven’t do any searching where to stay, etc.

As for myself, I enjoyed this race so much. the registration was easy, the track, water station  , marshals were good. really hope there will be another Powerman event  next year! Ein tolles Renen!  bis Nächtes Jahr! di Brazil, mungkin. 😀 

Btw, when I said I tried to sleep before the race while it was raining, I meant it! i envy Imelda for this!


si Imel bisa tidur lelap, saya mgga bisa! Ish iri! :)) 

Ada yang suka nonton AFI jaman dulu? tebak dia siapa? :))


She’ll kill me for that caption.

With Thomas Bruins – Championship winner


foto sama mas Thomas di post lagi, hampit nyeker doi.

Messastilla HM 2016 race recap 

Long pending post.

As I wrote here, I was in Magelang for Messastila Peak Challange, taking the 21K category.

I always wanted to do this race since 2013, but always postponing it. For years, It offered a scenery route in the side of the famous Ambarawa’s rail…

But this year….not anymore!

BIG Tetooot!!!?

ZONK!

After I picked up the race pack, there was a race briefing. The organizer said they created new route, which will be challenging!

BTR on MPC

That very moment, I knew, this would be another DNF race.

To make story short. Race for FM, HM and 11K was  held on October 9th.  While the 100Km and 65 Km has started the night before.  There was an accident happened to one of 100K participant, mbar Eni.  She was showered  by Chemical Liquid. I knew this horrible news from the group when Pak Hasbi called three of us. Not sure what was the motives. But seems every body mind their own business, no explanation from the RO as well before the race.

Anyway, I woke up in dawn, took a bath then heading to breakfast area. With mountain view. I wish I stay longer to enjoy my breakfast 😉

I ate enough breakfast, toast, banana and coffee.

The race started at 6 am.

pic of me wont hurt

starting pen! yes, it was nanjak!

First 1.5 km still in hotel area, then we met paddy field. since it was raining from yesterday, a muddy slippery track was expected. That very moment I cursed I didn’t prepare walking stick with me! I should buy one for my next trail race!

single track

Owh, Thanks God I skipped the idea of wearing a road race shoes. Friends said MPC is quite easy, no need trail shoes. Meh! I was glad I trusted my feeling 😉

Between Km 2 – Km 5 was village area. I was greeted my local villagers. I took selfie with local villagers kids ! I love doing this!

selfie with local kids

For me, they are the most sincere people in the race course 😉 in Bali during my FM, or in Tosari on my 10K Bromar, etc.

I think it was in Km 5/6 or something, the route was in Coffee plantation. I stopped by to take pics of Coffee bean picker!

coffee bean picker

Finally I met few women. Aulia, Novi and Dwi. we walked few km together.

The track was hilly (for sure), slippery and there was a spot that we really had to climb! I used whatever stick I can found to assist me. Many of them were broken along the way 😉

I was with the girls, so yeah…we helped each other. They pull me. anyway, the markers were oke. I easily found the marker either papers, red ribbon or flag.

dwi and her friend

The brutal hilly track paused a bit in Km 8.

I took fitbar for refueling. There was first water station in Km 4.5 on where I took banana and dates provided by the RO (Race organizer)

shoe-fie

if I could remember, there only me, Novi, dwi and her friend left. I always made a joke

“kalo ngga kuat turunan, kita gelinding aja”

I am sorry, that was I did on that track. sliding my body down the hill. To save my energy as it was hard for me to stand up and keep my body balance.

We were so  craving for next Water station in Km 10. And this was the easiest and prettiest track on the way to Km 10. Where the second water station is.

Taken by Novi

The pine woods! Yes the pathway is man-made, we saw some workers, old men, who were working for  the pathway. First we thought it was Water Station as they offered us banana and bread!

Huhuhu I cried!

Nih bapak bapak tua aja udah dalam keadaan pas-pasan masih mau berbagi!!! Gw ngga tegaaaa! :(( 

I decided to refuse their offer, they need their food, I can eat later.
I lost Dwi and her friend in Pine Woods, they were faster. So only Me and Novi left. it was still uphill track up to Km 14.

In Km 12, was Rawa Pening over looked! Honestly speaking, I never know this area is exist! 😀

Rawa Pening from the distance

I met a marshal and told me, the view would be more beautiful if the sun shines.

Yes, it was cloudy when I was there and fog all over.

before the rain poured hard

after Km 12, I lost Novi.

So i was completely alone, do the talking with the nature. Taking trail run, is really a me time for me. When I think, God answered my questions.

Shortly after Rawa Pening over looked, rain poured very hard. To sum it up, downhill track afterward and DAMN it was hard!!!

I hate stepping-stone track, my feet were hurt.

Many FM, 65K and 100K runners passed me. Oh em geeeee! I wonder how they practice.

In Km 15, was another water station. I ate banana and drink isotonic. It was almost 12 pm which is the COT time. I want to give up, but it was still in the forest. no use! The marshal said the COT was 7 hours (1 pm).

It was still raining, the track now around another coffee plantation area. I don’t know where to stop, not to get wet, bingung juga mau berteduh dimana,  so I just walk downhill.

One farmer drove his motorcycle and fell right in front of my eyes. Oh em geee.

Me, myself had fall many many times. Many times I had to slide down because I was tired and lost my body balance.

In Km 15 I think, I saw one participant with a broken leg and arm. He was a Japanese. It took him 2 hours to get help.
There was this guy, an Indonesian who looked after him. Ich finde ihn nett! That was so sweet. When I was there, the evacuate team already in the area. So the Indonesia man could continue his race.

He told me:

“hayuklah mbak. COT jam 1 kok. Kita masih ada waktu”

“ha? jam 12 mas”

“ngga kok jam 1”

So, I guess the marshal was right. COT was 7 hours after flag off.
We were back to village area again when finally I saw a civilization. I wanted to give up and took the ambulance who would took that Japanese with broken bone but that Indonesian man had motivated me. So, I did what he say. Continue my race.

After village area, there came forest area again which is very very very slippery. I fell hundreds time, twice as many as I did when I was in coffee plantation area.

I cant stand up.

I realized I lost my glasses.

I met two marshals, they held my feet, so I can get up.

I couldn’t move my body.

I had  lost my motivation.

I had lost my body balance.

And that is not good.

It could caused  injury.

For safety reason, I decided to quit.

On the way to Km 18.

They evacuated me by motor bike to hotel.

It was 2 pm already.
my shoes looked horrible, sol sepatu gw lepas!

So i decided to left my shoes in hotel 😀

Too dirty and it’s broken anyway.

Oh well, I obtained another DID NOT FINISH status in my trail race again.

In fact, not a single trail race that I finished under Cut Off Time.

Do i regret it?

you bet I DON’t!!!!
Honestly speaking, the track is doable.

I met the similar track in Sentul, Pancawati (for  the forest and plantation), Halimun (for  the stepping stone track). Bromo 30K is stillll the hardest one, yet, due to weather condition, it got verrrry hard.

well, not to mention I was lack of practice too. I was not fully recovered from my illness.

Still, it is a recommended race for you!
Owh, btw. Netty finished in in 4 hours something and Vitri in 6 hours.

Until my next trail race!

In which of Lord’s favor would you deny?

(race recap) Ironman Bintan-swim leg


My friend went to Singapore for Half Marathon 2XU race. She finished her run in so-so pace. It was hot and humid that day, she explained her so-so timing. One of her friends commented on why bother flying abroad for the sake of finsiher medal. But yeah, finisher medal for 2XU race is cool. One in Jakarta last year is also nice.

So, due to that comment (for Getget), Yola wanted to make a relay team in Ironman 70.3 event. Like I told you last year, Ironman races are costly. The closest and affordable one from Jakarta are either Putrajaya, Malaysia or Bintan. The later it is! :)) Geget is a friend we met in Berlin which incidentally my junior in high school.

If you wonder why there is “70.3”, here is the explanation.

I, being the slowest of the last two legs, of course opted to do the first leg, swimming! I am not fast swimmer though. But from the other two, yeah, I am better! Ha! Hope that  explains the swimming’s log I wrote 😀

Saturday, 27 Agustus 2016

There were shuttle buses every 30 mins  available for every hotel partner, Nirwana is included. We went to Lagoi with the bus to collect our race pack. Ada Indomie goreng — FTW — as Indofood is one of the sponsors.

After we picked up our race pack, we just wander around. The open water trial was scheduled at  4.00 pm. I made friend with Vilcie, Indonesian married to Singaporean and lives there since years ago. It was her husband’s first time doing half ironman. He was also in Bintan Triathlon last year. How come we didn’t meet? 😀

Anyway, in the regulation actually it is probihitted to have long sleeve and below knee swim wear. I asked one of the people from RO, she said it would not be problem for hijaber like me. I was the only hijaber female in the event.

Even though you can have your swim practice at your desired time, one which is scheduled by the organizer provides marshals along the course. So, it would be more safety. But at 5pm, sharp, all the marshals went back to sea shore and left the remain swimmers behind. Be sure you practice your strokes within 1 hour.

swim course

When I entered the water, I wasn’t sure of what I was doing. Nervous and literally was sick. I had my warm up for about 400 meter back and forth  from sea shore to first yellow buoy and I stopped in the middle. Numb!

Someone : “Are you ok?”

Me : ” I’m fine. It’s ….far!” Trying to smile.

Someone : “it’s ok! it’s going to be fun! Are you doing this race all by your self”

me : (dalam hati) sianjisssss!! kelihatan muka perempuan lemah! :D.  “Neah! I’ll do relay. I am with two other friends”

He is from Philippines and works in Singapore for the past few years! So thoughtful of him, though! Having conversation with a stranger in the middle of the sea is….rare! Right? 😀

There was a carbo-loading dinner  party, in which I didn’t feel like eating. Meh!  The fever, cough and cold were bothering me.

Food was okay, tough. There was a couple sat in front of us, they were from South America (the girl from Bolivia, the men from — I forgot) who now reside in Timor Leste! I always have this “whoaaaa” thing whenever I met people from this continent! It is really at the other side of Indonesia! I -myself- always wondering what it is like at that side of the world!  I wish I’ll fly to Costarica or Chili or Belize one day! (Can I get the Amien?) The Mrs was very nice! Bintan was her second Ironman race and she did the first one in South Africa!

Sunday, August 28th 2016!

we had breakfast at 4.15 am at Nirwana Garden! zzzzzzz. I forgot what I ate! some carbo perhaps!

Shuttle bus from Nirwana to Lagoi should be departed at 4.45 am , but not arrived until 5.15 am! Tapi ya, namanya peserta bukan dari Indonesia, itu orang Malaysia (sama sama Melayu  lho ini!), Singapur dan WNA lain sudah rapih antri bejejer dua baris menunggu bus! Ngga gerombolan macam orang Indonesia nunggu! Buat saya, budaya antri ini masih langka dan sulit diterapkan di negeri ini. Harus ada yang ngawasin. 

Good thing most of participant were overseas athletes, they were making line to queue, so first one first serve.

To make it short, we arrived 15 mins later, Getget preparing her transition. I went to start line to have warm up. Things that I forgot, bringing my own water. Air laut asin, my man! i asked for freshwater from who ever I know :))

During warm  up, I was very nervous again. Then, pak Tri Handoyo, former CEO Commuter Line, asked me whether I was oke or not. I replied the same answer as yesterday! I often saw him in trail races as well.
Anyway, as any event in Indonesia, what was the opening act? Yeah speech! Then, our National Anthem was played! It gave me goosebumps ! Singing national anthem with other 300 Indonesian (amateur) athletes among 900 participants, 50 meter from the sea shore! Asli merinding!!!!  Guess who sang the loudest? Pak Tri Handoyo, of course! well, thank you for your team work, sir! Commuter train is soooooo  much better, now!

the first swim wave for Male Pro Athelete at 6.am and next waves start every 5 minutes. Mine, as a relay team along with individuals with Age group > 50 years old, was in the last wave and start at 6.30 am. Eh, btw, don’t underestimate the uncles and aunties! They swim very fast lah! 

You know what? I was in starting pen when I heard the pro had done with his swim! WHAT? 1.9 km swim with less than 25 minutes?

Anyway, start line started 50 meters  from the sea shore. The water was chest-high. But it was not chrystal clear though!

6.30 sharp! There went my turn  and….I got kicked many many time as I predicted! Being slow swimmer I am!  Gila nih orang orang, kayak ikan piranha!!!!! 

One faster swimmer was doing breast stroke and had his/her feet landed in my eyes! WTF moment!!!!  Well, it happens a lot  in swimming leg! So, no hard feeling! :))

My personal target is 1 hour to complete the 1.9km course. I was swimming besides someone for the first 400 meters, then I lost him/her. On my own, in the middle of the sea. I did what Akbar, my coach, told me, relax swim, use my legs to kick and go with the flow.

Every 5-6 strokes, I look in front (we call this SIGHTING) so, I won’t be too far from the buoy. There was no rope after the turn. Many many times I got carried away by the current so I have to do breast stroke to keep me stay  in course.

I kept looking at my Garmin 400 meter, 650 meter, 800  meter….

Then I cursed:

“Hanjissss! Jauh amat ini 1.9km!!!!”

Why 1.9km is so far in the sea? :))

“I will never do it again! EVER!”

Oh yeah! I just knew I’m good at cursing while swimming and sighting!
Fool story was, on last turn, I took the wrong course. A marshal said,

“salah jalur, ke sebelah sana!!”

He asked me to swim to the other course as I took the wrong track. I didn’t pay attention what the organizer said earlier in start line. Blame the fever!

This is what the course like :

Done with swim, went to transition area to give the timing chip to Geget.

My Timing!

Accompany my sister for a while, then I went back to hotel again to have shower and extra rest.Note : MAC Liquidlast Liner worked tremendously !  #gilak #penting #abis! It stayed after I had my swim! gw baru nyadar letak paripurna wajah gw yang pas-pasan ini terletak pada eyeliner instead of lipenstip :))! 

Went back to Lagoi again with some other relay participants who would do the running leg! Oh em gee, why my sister came to event from the very beginning.
Oh, there was another WTH moment on this bus. It was run out of gas! Aslik! Gw complain ke sopir kok ngga prepare? The participants of course being nervous and pissed off! One from Singapore, with his limited Bahasa Melayu did complain to the driver and I act as translator as well. me, being the only Indonesian in the bus.
I wonder why the organizer use this vendor? They had ugly buses too! For an Ironman’s event, I wonder the local authority plays unfair business. I blamed it more to the local vendor rather than the organizer. As you may aware, there are still  some kongkalikong  practice take place within our country.

To make it all the recap short, it took 1 minute before Bike’s  Cut Off Time for Getget to finish her leg then Yola started her run at 12.00! UNDER VERY SCORCHING SUN! She almost gave up on Km 10 due to her cramped legs. Both legs. Geget lack of practice due her busy schedule. I am glad I had 10 mins shorter swimming time from  my target, otherwise, Yola wouldn’t have her run.

While waiting for Getget, Vilcie was there too. I wonder whether her husband made it before bike Cut Off Time.

us


A friend of mine sent private message to me, asking when will I have this race all by myself? I can’t tell and not able to set a target! It requires hard work and discipline! Now that I’m sick ( my fever got worst, I have ear infection as I told you here, and still have tp  undergo some treatments), doctor won’t allow me to have hard exercise for the next 2 months. Waving goodbye to Tokyo Marathon 2017!

so, Ironman in Whistler , perhaps? 😉

yaaaa kaliii dehh, ke Luar benua  gotong-gotong sepedaaaa! 

The Third Winner



PS : the day before the event, I learned that my coach, Nusa, passed away due to accident. on Satuday morning around 2 am. He died on the way to hospital! Rest in peach coach! No more yelling

“Mbak Kiky, kepalanya jangan dongak! Pegel nanti!

“Kakinya nendang ke bawah, jangan ke atas!”

from the side of the pool.

Rest in peace, Nusa! Thank you for everything!

Nusa in green

 

 

swim log, May 2016

 

Rabu, May 11th 2016

4x50m Warm Up

2 sets of 1x50m side kick + 1x50m hands on side

2 sets of 1x50m  single arm drill  + 1x50m catch

2 sets of 1x50m hold breath + 1×50 stroke count
2 sets of 1x20m head up + swim like a pro
Main set

2 sets of

4×50 m under 1:15″ cycle

1x200m

4×50 under 1:10″ cycle

It was suppose to be 3 sets from the Main Set, heck, my pulse was 16 per 10 seconds. Akbar allowed to skip 1 set! Pheeewwww…..

 

Rabu, 25 May 2016

 

Discounted Mileage! Happy! =))

200m WU

1x50m one side kick

1x50m position

1x50m 1 single arm drill

1x50m transition
2 sets of

1x20m active drill, the rest transition

1x50m stoke count

2 sets of 

2x50m under 1:15′

1x100m under 2:30′

2x50m

3x100m

Discount!!!! Yay! Akbar wasn’t there!!!! =)) 

2x50m

1x100m

Sabtu, 28 May 

I was late!!!!!! skip the drill. Here the set after 200M warm up

The SCARY PYRAMID DRILL! 

2 sets of:

1x50m kick

1x100m pull

1x200m swim

1x100m pull

1x50m kick

total 1,000m

2 sets of

1x50m speed (fastest 43 secs, slowest 1:03′)

1×100 stroke count

1x200m building swim (fastest 4:29 slowest 4:43) HAPPPYYYY!!!! 😀

1x100m stroke count

1x50m speed

total 1000m

Will skip swim training during upcoming Ramadhan, but hope I’ll be doing fine for my next race that will involve SWIM 😀

Anyway, Mountain calls! I think I want to go! I hope I won’t start with DNS status again!!! Wish me luck!

 

   

BSJ – Jakarta Race Series 5K race recap 

This is  my fourth year participating on this event whilst the third for my kids. The event suppose to be held on feb 28th, unfortunately it was raining and lightning on the D day so the organizer canceled the race and May 15th was the replacement.

It is a must do race for me, simply because we’d run in Bintaro! Kampung sendiri 😉
Cince kiddo#1 would have Ujian Nasional the following day, I asked her to stay at home. So  there were only me and kiddo #2 joined the race.
Since this was a postponed-race,there were only few runners, really reduce in number but not quality.

Anyway, race start at 6.45 am and the route was exactly the same like it was years ago!
at km 1.5, it was downhill and slippery area. It was raining hard last night, Kevin fell down and his right knee was bleeding.

He cried a bit, I asked him if you want to finish the race just walk.

However, he did run and left his overweight mother behind.
There was water station at km 2.5, I took a sip as kiddo#2 took my hand tumbler with him. I couldn’t caught his sight ever since! To make story short, it took 39 mins something for me to cross the finish line which means few mins faster for kiddo#2. He said it was 37 mins something when he crossed the finish line.

 

about to cross the finish line

picture taken by Oki Pan

Last year, at the same event, it took 40:11 for him to cross the finish line.

Seine neur Best Zeit –his new PB.

 

Bintaro Trojan Runners

 

There were 2 Busselton Ironman Finishers  (the city is in Western Australia, if you are wondering) and IM 70.3 finisher in the picture. While Pak John (the white man, UK origin) got 2nd Podium, 19 mins for 5K. The rest are just-for-fun runners 😉
On the way home, kiddo#2 said he breath better. I told him that is because his swimming class. I sent him to a swimming class to support his soccer class. The swimming course supervised by Elsa Manora, yeah…the ex national athlete whose oldest sister was my all time national athlete favorite! Ratu Kolam di jamannya. If you are in my age, you can guess who I am referring to!

Anyway, I offered him to take another class, so it will be twice a week, but he said No.

oh well…

zurück im SchwimmBad

I was thinking, owh well, Jurian came with the idea first, of taking a part in this event weeks ago. Since the event will take place during Ramadhan, I won’t go this year (but Jurian and his wife will).Vielleicht nächstes Jahr!  However,  still  preparing myself of long swim training. Hence, I have to go back to the pool! Keine Option! 😀

Anyway, I will log my swimming training in this blog on either weekly or bi-weekly basis. I usually did on my IG account, but it’s kind of hard searching it again. I barely use my Garmin. However, apologize for deactivate the comment button!

Mittwoch, April 13th, 2016

“where have you been?” asked the coach, the soonest I arrived at the pool! I’ve been skipping the course for 7 weeks! 7 weeks!  Gee, I can’t forgive myself for this! #lebay. Wednesday, usually full of participants.

 

water rats

 

The menu was : -___-

yet, I do remember we had 800m as Main Set and the coach said “easy main course. Back to basic”. Probably it was a “Welcome Back” banner for me. I couldn’t remember since I was busy catching up my breath. My head position and  my left-arm swing were being corrected.

 

Mittwoch, April 20th, 2016

It was raining hard in the capital city, and I hope you do realize how close the relationship between Jakarta and Hujan! Only four of us showed up and I was late, it took hour to find Grab Bike -___-

Us minus Fela, she already went home

After fast 6×25 m warm up followed by kick sets

The Main Set was 

3 sets of  1 x 50 m fast +  1 x 50 m easy, repeat another cycle

100m fast

200m stroke count.

Total main set : 1,500m. Confession to make, there was a cycle/set that I did only do 1x25m fast and 1x25m easy. I guess Akbar and Nusa, the coaches had some mercy on me :p. But when I negotiated for a shorter distance for the next set, Nusa said “NO!” #meh

Mittwoch, April 27th, 2016

Some of us were Sungai Liat Tri participants, and addicted to Tri. Haleluyaaa….So they came back again, preparing for Bali Triathlon next August!

Prost!

After several drills and about to start the main set,  the coaches separated us into 3 group, faster, normal  and beginner. What I mean by beginner is not really beginner. This  group was for swimmers who just return after hiatus.  They will be given either shorter distance  ( x 25 meter) or longer time cycle.  I volunterily joined that group before the coach yelled “No! what are you doing, Kiky?  This lane!” as he was pointing to middle lane. #Blah!

The menu was : 

8 x 25 m WU

with fins : 4 sets of 1 x 50m sidekick, 2 sets of 1x50m slicing the water, change position after six kicks and followed by  1×50 m catch up entrance.

2 sets of 1 x 50m hold your breath at its best, the function is to expand the lungs’ capacity with taking a break for 5 times was allowed (I only took 4 breaks) and followed by 1 x50m stroke count (mine is always  47-49)  

Main Set was :

2 sets of 4x50m pull  without fins, followed by 4x100m with fins.

the dessert was 4x50m regular swim (no fins) maintaining the position. Total distance was 1,800m.  During the main set  I heard that he kept saying “hanging there, please hanging there!” Idih gimana sih! Gw mau masuk club beginner ngga boleh…… =)) I was the last swimmer to complete the total cycle, for sure….

Best quote of the day

me : “see you this Sat”

Him : “hanging there,Ky! Jangan banyak bolos lagi!’

iyeeee….. -____-

Samstag, April 30th

Less likely my friends come on this day.

The set was

8x 25 m WU , (with fins) 2 sets of 1 x 50 m slicing water and 1 x50m catch up.

2 sets of 1 x50m transition followed by 1 x50m  stroke count.

(without fins) 2x20m sprint + 2x20m six kicks followed by normal swim. The function is to spike the heart rate.

Main Set! All with fins attached…the famous scary PYRAMID TRAINING!!!!

2 x 50 m + 100m (first 1×50 m  I did 58”, 100 m was 2:35 )

4×50 m + 200m (50m now around 1:02-1:04, 200 m was 4: 50 something)

6 x50m + 300m

(50m still maintained around 1:02 – 1:04   and I CLEARLY HEARD that Akbar yelled “Ok, you maintained well, do make a lot of warm up before the race”. Hanging there and…go!

Me : wait what? No-okelah-elo- boleh -istirahat????!!!”    The 300m cycle was 7 mins something, still below 3 mins/100 m)

8 x 50m + 400m (the 8th  of 50m cycle dropped to 1:07 and 400m was completed 9 mins something).

Total : 2,680 meters!

My aiming is manage to clock under 2:30′ per 100m (without the fins). Still long way to go! but Master Shifu said to Po, the Dragon Warrior

“If you only do what you can do, you’ll never be better than what you are”