Author Archives: Han

Rest day in preparation for MAF test tomorrow. Nice to rest, but getting antsy as there are only 11 weeks left to PJ 70.3. Will I have enough time be prepared for that race? I don’t think I need that much rest. The intensity so far hasn’t been tough. The strength tests, though, gave meContinue reading “Saturday, 16 January 2016 – Rest”

Sweat. That’s all I can really say about my runs here. Sweat. It’s not hot, per say, but it’s humid compared to Myanmar. At MAF, I can run at 6:00min/km pace at the start. Here: closer to 7:00min/km. Easy run with 20 min of MAF, and boy was I slow. Had a discussion with myContinue reading “Thursday, 14 January 2016 – Easy Run”

Second part of strength test, this time more about leg strength and mobility after giving my legs some rest after the race on Saturday. I recovered already by Sunday, and definitely by Monday, though. Squats to see how well my spine fare in the full squat position. My butt does wink, or curve downwards belowContinue reading “Wednesday, 13 January 2016 – Strength Test”

Travel day today. Knowing that I will probably come home late, and knowing how I hate working out late in the evening, I did my MAF bike this morning before heading out to Bandung. Left about an hour later than my usual departure time — and arrived an hour later — but getting my workoutContinue reading “Tuesday, 12 January 2016 – MAF Bike”

First strength test of the 4 part series. Starting with parts 3 and 4 with parts 1 and 2 for Wednesday. Part 3 looks like strength tests for shoulder and back mobility and strength — shoulder external rotation, farmer carry, inverted row, bent-over row, hip hinge, kettlebell swing, single leg jump rope, and scorpion twist.Continue reading “Monday, 11 January 2016 – Strength Test”

Day after the race in Myanmar, and my travel day home. Taking today to recover from the race, though my legs tell me that they are basically recovered already. Coach tells me to avoid booze and sugary carbs to reduce inflammation to aid recovery. No booze and avoided as much starchy carbs as the MyanmarContinue reading “Sunday, 10 January 2016 – Recovery”

Race Day! Got 2nd place in foreigners’ category. And today was supposed to be a training day! Says much about the depth of the foreigner field. Kept to coach’s instructions as much as I can in the race. First 5k I “tried” to stay below MAF, but my HR was already at MAF despite runningContinue reading “Saturday, 09 January 2016 – Race Day”

Coach rescheduled my training plan to allow for a “taper” today so I can race tomorrow. So eat, visit the sites. Continued the tour of Mandalay. Basically templed out by now, so any new temple won’t be inspiring. But Zin brought us to see more of the local scene. Wood work, paper doll makers, goldContinue reading “Friday, 08 January 2016 – Taper”

MAF run in morning. Almost didn’t go out this morning as I was dreading the cold. But will power got me out the door and found the weather, albeit cold, but not all too unpleasant. A 1 hour MAF run was prescribed by coach, so I planned a run to the southwestern edge of theContinue reading “Thursday, 07 January 2016 – MAF Run”