W26/D5/T-92T-14W to IRONMAN Langkawi: 7:10am, FRI, 27 Jun 2014 - Pool / Clubhouse. Swam freestyle, unilateral breathing with pull buoy pro, 64 x 32m = 2,048m @2:32.44/100m in 00:52:02 and burned 545kcal. Before: Half tea spoon of honey bee pollen, quarter tea spoon of honey bee royal jelly (both from Vietnam). After: Protein shake (two types of protein for veins and muscle and hydration salt (Accelerade by GNC)), three over cooked soft boiled eggs (kampong), two self made Mission wraps with cheese, seaweed, ham and romaine, amino acids 1800 (GNC) and amplified creatine 189 (GNC) supplements, multi and extra vitamin C and essential minerals. W26: D5/Fri am swam 2,048m + D4/Thu pm cycled 32km + am cycled 22km + D3/Wed pm ran 11.1km + am swam 3,200m + D1/Mon am cycled 18km + rowed 17.18km. WEEKS TOTAL TO DATE: SWAM 5,248M, CYCLED 72KM, RAN 11.1KM, ROWED 17.18M AND BURNED 5,471KCAL.
Posted on: Fri, 27 Jun 2014 01:41:16 +0000
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