Rudy Wings Helmet RM1,189 from Jaya outlet Rudy Project outlet

Oceanman 5km

I had no idea why I was so slow. Anyhow my Garmin says 6.437km in 3:19. Official was 3:20

It was a swim around the perimeter of the lake. Guessed I swam to close to the shore which made the circumference bigger for me to swim.

Its the longest distance I have swam in my life. Disappointed YES!  But move On!
Joined just to give my self confidence that I can swim 3.8km.

Team Underdog member cycling jersey

My IMWA program

Victor Chen training program for IMWA

Monday: Rest day or light gym core work. Massage

Tues: morning - Masters swimming 

Evening - run intervals 450m @3:00(15 sets); 900m@5:45(8 sets)

Wed: bike trainer - big gear and hills work 40 mins

Thurs: Morning - Masters swimming

Evening- tempo run at 5km pace -30 mins or 15 mins (2 times with 3 mins slow jog in between)
Or treadmill 5-10km tempo at 11km/hr incline 0.5

Friday: Bike - high cadence work on trainer. Start at 80rpm  then 90, 100, 110 and 120 (4-5 mins each cadence)- repeat 3 times

Saturday - BRICK

Sunday - morning- Masters swimming (optional)

LSD (must do)

Daily - stretching/yoga - 20 mins daily at night

Ridea 3D crankset 53/39t with ceramic bracket and RD with oversized pulley

Twin City Marathon - Jan 15, 2017 (12km ; 1:10)

PD open water swim - Dec 18, 2016 (tune up my OWS skills)

Slow time - 59 mins. Didn't go hard as I could

Didn't swim hard. Just wanted to get open water feel again