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Laparrrrrr!! *padahal baru tes body composition index yg hasilnya masih bagus semua.. 😅 #TKPSabang – at Holycow #TKPsabang – See on Path.

Nowadays, life gets better when I swim. #swim #swimming #swimmerslife #swimmingpool #speedo #justkeepswimming #instaswimming #hnp #lowbackpain #rehabilitation #recovery #therapy #startrunfinishrepeat #nevergiveup #wontgiveup

Wish this was my sunset now #sunset #dusk #beach #beachday #beachlife #reflection #mirrorpic #silhouette #sea #instabeach #instasun #photooftheday #instagood

Feels great to be back where I started my journey! #crossfit #crossfitlife #wod #training #trainingday #endurance #startrunfinishrepeat #roadtoironman #trilife (at Bengkel CrossFit)

The best story ever! #Repost @top_triathletes with @repostapp.

1.9 km Swim, 48:47. "Take deep breath, calm down & swim again" - Yanti Ardie, Ironman Calm waves, cloudy sky, cool temperature, clear water, it was just a really damn good morning for an open water swim! Well, not if you had to run & swim with hundreds other people on a 5m wide & 200m long starting course with lots of kicking, punching, leg pulling, elbowing, pushing, colliding each other path on their swim. It was like my baptism to the world of triathlon. I literally swam on survival mode but thanks to mbak Yanti's advise, I managed to pull myself together and got through that chaotic swim start and swam back to shore safely. Personally, the swimming stage has been the most intimidating part of triathlon. It's the decisive first stage, to finish below cut off time (COT) and proceed to bike stage, or to fail and waste your months of training + expenses just to spend the rest of holiday with regrets. The swim itself was 1 of 2 main reasons why I boldly signed up for Ironman 70.3 Vietnam as my very first competitive triathlon. Just because I could swim 2,000m freestyle under 1 hour in 24m long swimming pool for a few chances, I convinced myself "Hey, I could do this!". With zero experience+knowledge in triathlon or open water swim & 4 months to race day, as advised by om Surya Lie (2x Ironman) to swim efficiently & conserve more energy for bike & run, I learned Total Immersion (TI) swimming technique from Youtube (keyword: Total Immersion tiswim). Through trial and errors in the pool 3x a week + 4x open water sessions with Tribuddies & JAQ, I then had more confident for the swim part. It was far from perfect TI technique but at least I managed to shave 5 minutes from correcting my form & maintaining consistency. Things I learned & wish could have done better on the swim: 1. More drills, intervals, bilateral breathing. 2. Open water sighting & testing the swim course. Extra distances = more energy + more time. 3. Stay calm. 4. Get a soft & anti-fogging goggles. 5. Get open water sessions as many as possible. #ironman703 #im703 #im703vietnam #swimbikerun #trilife #triathlon #triatworld #endurance #startrunfinishrepeat #lovetri #swimmer #noGoalTooBig

James Lawrence aka Iron Cowboy: 50 full Ironman distance, 50 days & in 50 states, for a very good reason. Cek his YouTube campaign: https://youtu.be/B1ZHv8mNkC8 The why: https://youtu.be/t4VmR6qa0s0 His website: http://www.ironcowboy.co/#home Not only supporting his cause but now I found my next new challenge! :) *no, it's not 50 Ironman in 50 days – View on Path.

It's been 2 weeks & still can't move on! Hated the scorching midday run but missing it already now. #ironman703vietnam #im703vietnam #im703 #ironman703 #ironman #euphoria #swimbikerun #trilife #triathlon #triatworld #startrunfinishrepeat #justkeeprunning #lovetri #endurance

Since Ironman 70.3 Vietnam was my very first competitive triathlon race, I took those good advices on the preparation & transition setups. It's pretty much the same arrangement on my transition space on race day. 1. Soon after I got my race pack 3 days before race day, I arranged them like this according to my need on each legs. Don't want last minute panic thus allowing me to get things that I might missed or left at home. Including bike set up and fine tuning as early & many as possible (did 4x fine tune & 6x road tests), so less worry on bike issues. 2. "Don't try or use anything new on race day", even the mandatory race swimming cap was tested 2 days before the race day. 3. The cookies & gels for refueling were measured and tested during training days, this way I don't carry too many or less than I need on race day, plus optimizing the limited space for them in my bike bento & tri suit pockets. 4. Did some adjustments like taping myself on few potentially chafing spots with medical tape before swimming, which I found more effective than applying anti-chafing during training. 5. Other small details like where to put the anti-chafing, sunblock, etc should also be considered beforehand. For example, since I only have 1 sunblock tube that I need at all times, I put it on a separate clear plastic bag that's noticeable & easily reachable. 6. For precaution, I brought a can of ethyl spray in my race belt pocket from T1 to finish and a soft flask filled with electrolyte drinks (+ few tabs in the pocket) for the run leg from T2. Also prepared a few salt sticks in the race belt pocket & bike bento. #latepost #swimbikerun #triathlon #trilife #ironman703 #ironman703vietnam #latepost #justkeeprunning #startrunfinishrepeat #ironman #triatworld #lovetri #swimmer #cyclist #runner #vngironman703 #im703vietnam #roadtoironman703

Hectic Monday.. #clouds #cloudporn #windowseat #thatwindowseatgram #view #viewfromthetop #sky #bluesky #trip #travel #traveling #instatravel #instaholiday #latepost

See you again Da Nang! #danang #vietnam #trip #travel #traveling #instatravel #instaholiday #windowseat #plane #thatwindowseatgram #birdseyeview #latepost #wings #beach #photooftheday #iphonesia #2015 #city #viewfromthetop #view

Love Lock Bridge, Da Nang, Vietnam. #danang #vietnam #trip #travel #traveling #instatravel #instaholiday #lovelocks #crowd #2015 #romance #couples #night #nightlife #red (at Cầu Rồng)

And they glow at the cold dark of night #river #riverside #nightview #reflections #lights #photooftheday #hoian #vietnam #trip #travel #traveling #2015 #instatravel #instaholiday #latepost (at Phố Cổ Hội An - Quảng Nam)

Thuận Phước Bridge, Da Nang, Vietnam. #bridge #night #lights #photooftheday #outdoor #nightview #river #view #scenic #danang #vietnam #trip #travel #traveling #instatravel #instaholiday #2015 #iphonesia (at Cầu Thuận Phước)

Couple's spot #park #tree #couple #springtime #afternoon #trip #travel #traveling #latepost #outdoor #photooftheday #seoul #southkorea #korea #2015 #instatravel #instaholiday (at Seonyudo Park)

We need more city park like this. #latepost #park #flowers #springtime #tree #outdoor #photooftheday #seoul #korea #southkorea #trip #travel #traveling #instatravel #2015 (at Seonyudo Park)

Beach Crowds #beach #beachlife #beachday #beachtime #outdoor #nature #sea #clouds #crowd #sandy #view #photooftheday #instatravel #instaholiday #instabeach (at Pulau Semak Daun)