day 24 – khatamalquran, postal packages, triathlon day

Attended a khatamalquran funtion by Jabatan Penjara in the morning. (I was invited as I was involved conducting a workshop for the released) This is a ceremony usually done after 2 to 3 weeks of reading the quran by its section or juz. I haven’t attended one in a long time. unfotunately for me, I came in so early that they placed me next to the VIPs, which were next to the Imam, ustaz, and the officers. I was unsure of what I needed to do. Thankfully, there was a guidebook that was given, so it was just a matter of reading through it, and following cues by the imam or ustaz. being able to read fluently is an advantage of course. thankfully,  that is a skill that stuck to me from arabic school. I went to the office after that to do some work. there I found there was a postal card to pick up some parcels. I have recently used my office address instead of my home, as I found it more convenient. 

went home and my wife was ready to do an afternoon bike ride. Despite the windy and cloudy weatger, and some sporadic rain, we did. Thankfully it did not rain on our ride. She fared better this time around. What worked last time was we cycled out relaxed as a warm up, and cycled back fast. We did the same, and gps tracked she did her fastest 10km ride yet.

We broke fast with mostly food that my wife prepared before we cycled. Tortilla chicken with salad, we bought satay urat (ligament tendon on a stick) for the chondroitin supplement. 

The night I also had a swim class, I was half expecting the pool to be closed because of the rain. But pushed on anyway, went to the pool waited in line, waited for a few minutes for the pool guard to arrive, and went in. It was a productive class, as they students were able to swim the width of the pool.

After the swim class, I went out for a run. I realized this makes today a triathlon training day, as I swim 🏊 , biked 🚲 and ran πŸƒ in one day, just not in that order. I learned from last time that I may need to start of slow as a warm up, to avoid my cold joints from being in pain and getting injured. So I warmed up for the first 2km at pace 8, but for the last 3km, I went fast, with a 5.5pace in some instances. MY GPS watch ⌚ was low battery πŸ”‹ at this point, so I turned off the metronome, hoping that it would last longer, thankfully it did. And then at the end, I didn’t pack up and go in a hurry, and I did a few stretches. Targetting my foot and calves with lunges, and downward facing dog, and reaching my toes. I also stood on a ledge to massage the bottom of my foot.

On the way home, My car fuel was low, thankfully I knew a fuel station that was opened up till midnight at kilanas. At home  before sleep, I made sure I drank 750mL of water to hydrate myself. As well as to prepare for the fast the next day.

Posted on 2017/06/20, in Cycling, Diet and Nutrition, Running, Swimming. Bookmark the permalink. Leave a comment.

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