Saturday - 30 X 100m on 2 mins 10 secs. Was not smooth.
SUNDAY - Last ride on the road
The standard Broga Loop from Pekan Batu 18.
Average speed: 22.1km/h
distance: 136.7 km
Cycling time: 6 hrs 11 min
Rest time (Petronas KK): 22 mins
Got back at 2.03pm, not sure of exact start time
MONDAY - Nothing
TUESDAY - Swim 1 km
WEDNESDAY - Nothing
THURSDAY - Trainer 11 mins. After work 1.5km - 30 mins and 5 X 100m at Bukit Jalil
FRIDAY - Nothing
34 years of endurance sports. Endured a heart attack and major surgeries, but I'm still at it. Only Open Water Swimming now. Very ably supported by my Thai wife, Tip. We are living in Malaysia and I swim to stay healthy.
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