Zatopek

#finishenklaar

Essential agricultural feed delivery

Perfect morning [emoji108]

Hi BSG, yes ended up in Outeniqua strand. This is going to take a while [emoji2357] - Hope I make it home before 2021... In the meantime, I can think about worse places to be stuck during this time. Very safe here in terms of the virus as well. Still many local riders to meet [emoji6]

First coffee during a ride in 40+ days. Aalwyn tyd is n mooi tyd [emoji108]

Payback time - Google "Nkosazana Dlamini Zuma Adriano Mazzotti" Anyone who know what is the current black market price for a packet?

Awesome pic!

Now that is a track I'm adding to my bucket list to ride one day.

Out to wiggle the hips (downhill)

Agree 100% with this. I'm 49 years old, long term cyclist, 19 years since previous 21km and a non-natural runner (i.e rugby prop): Took me 18 months before I could run a 21km (no walking / sub-2h) in Dec 2019. I did 4 earlier as part of 3x70.3's and a night run - but that was more walking than a elephant shuffle.I followed a couch to 5k app initially - but had to take it twice as as slow - bones and joins just could not do it quicker. I had to learn to run again! (Dont think I would have been able to get going if I waited another 10 years)I had to focus on running technique before I could get past injuries - I kept on getting injuries (lightly torn calf muscle) on border (bottom and sides) of calf where it taper into the bone/other flesh - pretty much exactly the location devocean describe above. (I had to force myself to take shorter steps. The moment I tried to go fast with big strides instead of higher tempo... - bang - injury. This video made a massive difference to my natural bad style - probably the worst case scenario.)

Phuket over Christmas and into 2020. The 6.5km loop around Bang Wad dam was pretty good[emoji108]

Whoa, where is this?

Jig, that is really good time - respect!

Buying vegan lunch on the way back home

Which of the two females dont like rain on her face?

Happy days / the mojo is back It was the Laguna Phuket Tri. What made this interesting are: A two water-body swim. 1.3km ocean, then run over a sand dune/mountain and a last straight 500m sprint in a freshwater lagoon.Really liked the bike route. Only about 15-20km in total where I could go on the tri-bars - the rest was loaded with corners, nice flowing s-bends and 3 really steep climbs (like 19% - people got off and walk) Loved it. Running started good and were already thinking that I have it one the day, but still small niggles - massive stitch/cramp below my right lung km 2 to 3, which I did not had in years. Then pulled something small in my calve at 4km - this is something that I had issues with before but thought i sorted that out with better technique. No harm, will sort those out.

Yup, Ford Zephyr

RooiJan* is reaching adulthood after 2 years & 7 months. (* Yamaha Ego Avantiz)

His bike is even parked at the same position in that other photo

It was always only the big toes. Until this time - one other toe, next to the big one my left foot is also blue. I did consider the cycling shoes - but I changed cycling shoes a couple of months before the last event. It also never happen on long rides. I only used one shoe up to now - New Balance 1260v6 Last week I made sure in T2 that I push my feet back in the heel box and laced it tight. Still good point about being to big.... I'm at a point where I'm looking to replace the shoes due to mileage and was thinking to go half a size up. Might be a mistake Good point by you - I will rather go to a really nice retired uncle (The Chinese here "oom & tannie" also ) working in his son's running shop and ask him to review my lacing and space.

Black/blue toenails after tri only running? (I ask the question here, because I only experience it after long triathlons) Over the last 13 months: I did 3 (flat running) 70.3's - every time toenails turn black slowly during the week after the event One (hilly) 21km running event a couple of months back. No pain/colourCan do 12km training run without a thought of this problem. Notes: My shoes have ample space in front of my toe - to a point where I cannot see how it would touch the front of the shoe.I used thin socks last weekI went for a pedicure ( ) two days before the event to make sure nails are short and smooth on the surface to reduce frictionI made sure that I tie my shoes properly tight in T2 to leave space at the front. So what might be causing this? / anybody else have the same experience? Why would the distance between a 12km run and 21km make such a difference? Things that I consider: The fact that my shoes get soaked with all the cool down water & ice I useMy running style change when very tiredMy wife thinks my feet gets swollen after so many hours. (hmm, it would need to increase 5mm as a min?)

To a cold fresh coconut & Roti Telur. Awesome blue sky morning post thunderstorm [emoji108]

Go Bokke!

Yes, heat was definitely a factor this year - the 2019 DNF is 18.1% compared to 13.5% in 2018. But I must be honest - my cycling training was neglected in favour of the swimming and running. The reasoning was that I will improve my two weak legs and wing the cycling a bit - I mean how bad can 90km be after all these years right? hmm... I was caught out (in a very bad way) with limited cycling preparation when the body had a slightly off day on a slightly hot day - normally my cycling fitness would/should buffer that on 90km ride. I targeted a sub 6 after 6:30 last year. (I still think that should be a realistic target) This year was 7:03. Disappointing after all the training. Also a reality check how difficult it is to get preparation for all 3 legs correct on a single day! Swimming went ~ok, last year my pace was 2:09/100 and my target was 1:56/100 for 2019 - end up with 1:59. (First 500 and last 500 was perfect 1:56, between that I was just simply stuck in a group and got water in my lungs attempting to break out of them) Lesson here: take the "outside" release gate to get clear water from the start / or be in the first 50-100 of the fast start bunch. (I started in the last 25% of the fast bunch, in the middle release gate) Cycling sucked - lost about 25 minutes there. Was hungry as hell and only reason I did not stop at the familiar roadside food stalls for a roti & koppi was that I forgot to pack money... One lesson here - I was in a hurry with my cycling shoes and pinned my left foot a bit. That foot was sleeping/numb when the run started and I had to stretched that out a bit. Running I was so prepared for. (I really reached a point where a 10km run was really enjoyable at a 5:45 pace. Note that it took me 49 years to run that distance during a none-timed event for the first time. I really worked on this...) I thought I would easily do a sub7 min/km. Well that did not go to plan....about 5 min slower than last year. To be honest, I was so knackered after the cycling I could not demonstrate my newfound running skills. (Which I could on training brick sessions) Like Mike Tyson said: "Everybody has a plan until they get punched in the mouth" So whats next? I thought this will be my last Langkawi, before moving to other locations/events. But it would be very difficult to leave this demon over my head. 24 Nov there is a 1.8/50/12 event that I entered. Will try to recover some self confidence there.