Extended fasting and staying active

Excited and inspired by my weight loss progress during the fasting month. From 90.7kg down to 82.4kg. A net loss of 8.3kg in 25 days.

7 Jan 2020, weight went up to 94.2kg due to not much activity due to recovery from ironman langkawi in October 2019 (when i was 90kg), where sprained/fractured a toe.
Decided to go back to running, mostly 5-10km runs around the stadium. 4-5 times a week. Did a 2 weeks lifesaver training in Australia, lost 1 kg there.

22 April 2020, got weight down to 90.7 kg. A 3.5kg net loss in 4 months. Did a few ironman virtual races during the covid “lock down”. This day was the start of the fasting month. Planned to do a few extended fasts, while still staying active.

17 May 2020, weight down to 82.4kg. 8.3kg loss in 25 days. I have lost 2x more weight this month compared to rest of the year. Did 2x 5 days extended fasts, while still keeping active, did a few ironman virtual races, including a half ironman distance.

Motivated by the speedy weight loss, but still wary of the possible health consequences of doing extended fast. To be clear, thats when I only break my fast with water but no food. So far so good. Learned from previous years doing extended fasting. Putting notes here for future referrals.

Main lessons were:
1. Not doing the extended fasts any more days when it hurts, previously did 6-7 days. Day 6 or 7 was usually a painful experience, that I only did it that one week in the whole month. So this year to do just 5 days.
2. Keep active, specifically before breaking fast. Contrary to expectation, a sedentary fast was more painful and problematic then an active one. So decided to run or ride before the break fast.
3. Stay hydrated. During extended fasts  I made sure I drank enough water, more than 2 litres, but not in one go, last year that gave me diarrhoea. So spread the water consumption by minutes. Cold water is absorbed by the stomach better then warm water. Warm water will go to the intestines, and might cause the diarrhoea. Sometimes added salt. One symptom i notice if still dehydrated is getting dizzy if i stood up to fast. But I know I am well hydrated when my urine is clear.

Before You Go

Had this song on my playlist after browsing his songs when I heard “some one you loved”. The title in itself is self explanatory, “Before You Go”, I felt it was deep, thinking about loved ones lost. But this video made it a lot clearer of the meaning and the depth of the song. It was more than that.

To all involved in making the music video, this could have been a beautiful movie in itself, this is how I like my songs and their music videos, meaningful, deep and impactful.

Check the video and the lyrics and you should get it. The comments were also insightful.

#mentalhealth #beforeyougo #pleasedontgo #pleasestay #nevergiveup #gethelp #talktosomeone


Last minute preparation for BUKUM 2019 115km. I downloaded and set up the route maps for 30km, 60km and 115km as a public course on garmin. So anyone with a garmin device should be able to access it and add to their device easily. Links are at the end of this post

The map shown in the BUKUM Intagram at instagram.com/BruneiUltraMarathon and facebook on facebook.com/bruneiultramarathon is not so clear.

Thankfully they also posted on their social media a QR code and a link to the png picture files and route gpx files on bit.do/BUKUM19-MAP but I had a few issues…

  • On instagram I can’t click the link (because thats not how IG works)
  • On both IG and facebook I don’t know how I can scan a QR code on my screen other than using another phone, (maybe I have to download another app).
  • On IG, the file is compressed and pixelated, on FB its a bit tricky to get, to save and share the picture.
  • On both, the issue is with all the posts, you have to search through it to get to it. It is unfortunate the organizer doesn’t have a proper website to post the information in a more organized way.

Thankfully, the facebook post (once you found it) you can click to the link and access the high resolution pictures and the route map files. The files are hosted on a google drive, so you might need to have a Google account.

It was tricky but information on how create a course from a gpx file is available on the garmin website at https://support.garmin.com/en-US/?faq=tWx3JQyjlU474jqa91EJs8

Difference is, the help files tells you to use the desktop garmin express and connect using the charger/data cable. But I found that I could do it all on the phone, using a “desktop” browser to access the garmin connect website, import the gpx file, edit as necessary (like the name), save it as a course, and then send it to device, and then using the mobile garmin connect app to check and sync.

Finally, the moment you have been waiting for (thank you for reading through and not skipping)

Below I post and share the garmin course link, the hi-res png files.

BUKUM 2019 10KM, (sorry no gpx file provided by the organizer, just png pic of map)

BUKUM 2019 30KM

BUKUM 2019 60km

BUKUM 2019 115KM

Liam Neeson is not a racist, but he was, but now he’s woke.

I may be biased as a fan, but Liam neeson is not a racist. Recently there was a controversy when he shared his source if inspiration for his most recent revenge movie. He cites in in his past about 40 years ago, a dear friend got raped by a black person, and he was in a revenge mode for a week, at which he was targetting black folks to get into fights to even wanting to kill them, before he realized that he was ashamed for what he was thinking and doing.

For me what he shared is more of an underlying reason why people are racist in the first place. It is either through a traumatic personal experience, or an upbringing in that mindset. It is normal to stereotype people, unfortunately even more normal to stereotype them for misfortunes caused. There are different levels.

Imagine if a dear friend was raped or at worst murdered, and if someone cared truly they would comfort them or at worst case avenge them. This by the way one of the ways the army causes soldiers to kill people. The idea of killing or harming people is difficult for most people, but if it was in order to defend a loved one, most wouldn’t think twice. Violence in itself is at times disgusting, but violence against supposedly violent people seems acceptable. Think of how you would kill a stranger vs killing hitler.

That primal anger is natural, and so is the desire to group people into boxes, by skin color, nationality, by anything. Unfortunately some of us do so in a way too generalized. It is a survival mechanism. If this one thing can hurt me, other things similar to it may be too. Even in Malay culture some of us can be racist, one example is someone I know had a bad business deal with an indian, and after that avoided businesses with any indian. Another person. a non-malay person has shared that because of our philosophy of Melayu Islam Beraja, she has realized that she doesn’t get the same benefits as malays in this country. Based on history of malay countries including Brunei, Malaysia and Indonesia (one would argue I could include singapore), their nationalist philosophy and agenda that prioritizes bumiputra or locally born, stems from the history of foreugners

3rd tri for ironman

I started doing triathlon in 2012. Did my first 70.3 ironman in 2014, and attempted the full ironman 3 times now since 2016. Bad news is I DNF’d all 3 times, good news is I am improving. I have decided to post this up to note lessons learned.

Just for those uninitiated, a full ironman is a 3.8km swim, 180km cycle, and 42km run.

2016, i did my swim in 1hr 27mins, but on the bike I had 2 flat tires twice. First after 20km, and another at 35km. I was lucky on my first flat, that there was a mechanic nearby. My 2nd flat was unlucky as I had waited more than 15mins for the mechanic before I decided to fix and pump my own tire. I guess it was made worse as the 2nd flat wasnt that bad, but i rode the flat for a few kilometers at a slow pace. And I continued to ride slow due to the fear of riding fast might cause another flat, and I would be done for. It was also fortunate that I had prepared 2 tubes, based on my experience in training for 180km previously. But due to the delay, I hit the COT (cut off time) at 130km. Note that I did all this with my Urata 7×2 speed bike. After that I decided

  1. Get a new proper roadbike
  2. Replace all tubes and tires for an event
  3. Use “anti-puncture” tires, what was recommneded and available was continental all seasons.

Needless to say, i was bummed out at the farewell dinner and the weeks after that. Even did my own 42km run. Which just shows that I haven’t tired myself out for the event.


I signed for the event again, but I registered a bit late, as I was coming up with the budget for the event, so my training was not full on until then.

Just clarify the budget that i was looking at was roughly the following:

  1. New roadbike $1,400
  2. New tubes and tires befor event $80
  3. Proper bike case $400 (“cheapest” one I can get from aliexpress)
  4. Event registration $800
  5. Flight $350×2 (my wife was joining, unfortunately originally budgeted only $200×2 as that was a good deal we got last time, which was no longer available)
  6. Accomodation for 7 days $200. 1st day to arrive and settle, 2nd day to set up bike, 3rd day to check in, 4th day to check in bike and rest, 5th day

Although I have joined a few cycling and running events to keep the fitness. In training, I focused mostly on being able to do the distance, as I was fairly confident as long as I go above 22kmph in the cycle, I should be able to have time for the run. When I did my LSD rides it was common to have a flat, but I was prepared, it gave me a chance to practice changing tires. Unfortunately I didnt practice as many hills as I should have. And due to buying my new bike a bit late I didn’t spend enough time on it. Especially with the tribars.

When the time came, i did my 2nd ironman swim with the same time, but for the bike… The good news was I did not have any punctures at all, the bad news us on the first hill at about 10km, my legs started to cramp up. So I was struggling to keep up the pace, I maintaining 25kmph initially, but as i had to walk on the hills and stretch once in a while, my overall average went down to 20kmph. Fortunately after the last hill at out 160km my legs started to feel better again,and was then able to keep up with a few other cyclists who were late. At the last 5km mark, the officials reminded us of the cut off times, and it was then i felt a surge of energy that i could go above 25kmph, especially with other cyclist in front and behind me.

I reached the T2 just under the cut off time, as I left T2, i saw my wife greeting me. I was confident with 6.5 hours left I could make it. My legs were surprising able to keep pace 8. Every station i took advantage of the cold water which refreshed me everytime, and I was able to push myself again. I think I was happy as i had bypassed my previous limit from the bike to be able to do the run. On the way back finishing my 1st loop, the rain started again, and this was where I did a critical mistake, I wasn’t aware of a turn I was supposed to do, and in addition my 920xt garmin watch had died, as I didn’t change the settings to make it last 24 hours. It was on my 2nd lap I realized that I had missed that turn, as the route marshalls ushered me in, but as I passed the check point at the end of the turn, I asked the official there if i could do the turn twice to make up for the missed turn, but the officials didnt know, so to be fair I tried to make two loops, but as i reached the turn again, the cut off officials were there to inform that I had reach the cut off time there and then. Thankfully they allowed me the choice of walking down the finishing line or the bus, and I decided to walk that last few km.