Zatopek

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.

sjoe, took a beating today 30minutes slower than last year instead of 30 minutes faster.... I definitely still dit not figure this thing out yet. Three days of R&R, and to to retrospect today. Not a pretty sight at the finish:

70.3 Langkawi V2.0 Let's see if the 2018 lessons can be applied. Sadly/Weirdly the cycling is my least prepared leg. Nervous, praying for rain tomorrow

This is actually very impressive. But i guess if your target is to win all 5, then "you need to be in it to win it" counts

No one (& bike) gets left behind enemy lines

Part of my genetic blueprint is from that brown hill on the left above the river

Thanks for the video, it was the final push I needed to commit my old road bike to a Tri bike. To do the same on the Canyon with integrated handlebar and DI2 would have been a bit to drastic to revert back to road from time to time. Did a 3 hour fitment today which was a pretty impressive experience. Amazing what analytic tech is available and what difference can be made - even not mentioning the actual fitment, just the basic stuff like shoe cleats and saddle pressure already made a drastic difference. Will require new handlebar, stem and saddle. The Profile Design T5+ alu bars I sourced second hand. Bike stay there for a couple of days to service and components fitment. Will test it next week on the road. Hope it make the difference.. Langkawi is 4 weeks away

Indoor to hide from the haze. Perfect timing though... had to catch guppy fry during my rest intervals

Yup, pretty bad

Nowhere the last 7 days and probably nowhere the next 7 [emoji26]

Eine hel. Klippe, wierook en steekgras

OK, there was MX races earlier the day: https://www.mxgp.com/motocross/news/first-ever-fim-e-bike-world-cup-kicks-imola The difference between the participants comments in that article and my perception of what I see in the video are polar opposites...

Well, at least the marshals brought ear protection to match the hype

Look nice on Google maps! Check out the swimming pool hidden in a house without a roof next door

Reverse role play day, I took it for repairs