BFF Bike/Run Powerman Preps

28-Feb-2016

BFF Weekly Friendly Ride 

Venue : MK

Rolling : 0645

Est Distance : 70km

RUN : 3km (optional)

At the u-turn point

Start list

1.🍭 (run)

2.YY

3.🚀 (run)

4.SM (run)

5.🐍 (run)

6.🐙 (run)

7. 🆎 (bike longer distance)

8. 🐶 (bike longer distance)

This weekend activity is to cater Team BFF members that taking part in Powerman Asian Championship.  

Yusian Polt (YP) crossing the u-turn mark

Started with a 40km+ bike ride via Lekas highway. Supposed to be cruising at a steady speed and taking turn to pull at an interval of 30secs. Due to the massive wind interruption, it was bit out paced. 

   We encountered tail wind that pushing us an avg 35-40kmh (planned 30-33kmh). While on the way home was a straight head wind battle. However, we still manage a great speed at 30-32kmh. 

    Immediate after the ride. It followed by a easy paced run. The idea is to simulate the actual feeling of muscle transition. 

    Newbie runners are experiencing the run pacing. All well done with a sub 7:00 pace. Good job. 

Photo session at the Temiang's tourist attraction 蜈蚣山

   Overall, it is an enjoyable weekend! Good workout!

   

* SM is not in the photo as he off course from actual running route. 

Bike GPS data

https://connect.garmin.com/modern/activity/1066208109

Run GPS Data 

https://connect.garmin.com/modern/activity/1066208205