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🌙Last #DoelRamadanDiaries D29: Faith-powered 55/29 (ain't a gear ratio in a drivetrain)
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🏃‍♂️ 1h15 Recovery #run concluded 55 hours of #SwimBikeRun in Ramadan's 29 days.
🏁 This post is the 29th & final #DoelRamadanDiaries where Faith powered #Endurance and Spirituality inspired a #HealthierWorld
🙏 I hope you enjoyed the month-long journey.
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🍃 One last very Mediterranean (read tasty) #Sahur:
✔️Walnuts-topped #Hummus (Chickpeas, Tahini, Olive oil)
✔️Flaxseeds-topped #BabaGhanoush (Eggplant, Tahini, #OliveOil)
✔️Grilled skewered chicken (I wouldn't call it sate 😅)
✔️Rocket salad ➕ tomatoes & onion
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ℹ️ Chickpeas! 😍 An iron legume, 1 of my favorites!
✔️#RealFood with serious protein (& iron)
✔️The main ingredient of hummus
✔️Mandatory in Algerian couscous
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🙏Thank You Lord!
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#WorldChampionship #VO2Tri #Ramadan #Faith #Healthy #Nutrition

Bike checked, racing with new Vision Metron 81 #visionwheels_id #visionwheels #vision_metron #buildabike #balitriathlon2016

Selamat om @chaidirakbar menang di category member fitness first di acara @fitnessfirst_id criterium race 2016.
#trekbikes
#roadbike
#emondasl
#visionwheels_id

🌙 After a month full of #Blessings: #EidMubarak! 😊 🕌 تَقَبَّلَ اللّهُ مِنَّا وَ مِنْكُمْ. من العائدين والفائزين ! Semoga Allah menerima semua amalan kita! 🙏🏻 Selamat Hari Raya #Idulfitri!😊
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🏆 With my parents at the Awards ceremony of Sungailiat Triathlon 2016: winning the 70.3 race never felt sweeter, being welcomed by my parents at the finishline was one of the most heartwarming moments in my Tri life! ❤️
📷 Dr. Fatima, Prof. Badreddin, who met his Hajj buddy: Haji @chaidirakbar 😊
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🔜 I can't wait to see you cheering for me at Ironman 70.3 World Championship in Tennessee next September insyaallah!
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#WorldChampionship #VO2Tri #DoelRamadanDiaries
#مبارك #عید

the first three rider who finish @trekbikesindo century ride ((Alam Sutera to Anyer)) @buildabike_id
#trekindonesia
#bontragerid
#visionwheels_id

MOST RECENT

🌙Last #DoelRamadanDiaries D29: Faith-powered 55/29 (ain't a gear ratio in a drivetrain)
.
🏃‍♂️ 1h15 Recovery #run concluded 55 hours of #SwimBikeRun in Ramadan's 29 days.
🏁 This post is the 29th & final #DoelRamadanDiaries where Faith powered #Endurance and Spirituality inspired a #HealthierWorld
🙏 I hope you enjoyed the month-long journey.
.
🍃 One last very Mediterranean (read tasty) #Sahur:
✔️Walnuts-topped #Hummus (Chickpeas, Tahini, Olive oil)
✔️Flaxseeds-topped #BabaGhanoush (Eggplant, Tahini, #OliveOil)
✔️Grilled skewered chicken (I wouldn't call it sate 😅)
✔️Rocket salad ➕ tomatoes & onion
.
ℹ️ Chickpeas! 😍 An iron legume, 1 of my favorites!
✔️#RealFood with serious protein (& iron)
✔️The main ingredient of hummus
✔️Mandatory in Algerian couscous
.
🙏Thank You Lord!
.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#WorldChampionship #VO2Tri #Ramadan #Faith #Healthy #Nutrition

🌙#DoelRamadanDiaries D28: It ain't over until it's over.
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🚲 One last 2h30 Night #Ride on #GoZwift:
✔️2x20'⚡Z3 ME intervals
✔️1h50⚡Z1 Spin
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🍃🍏🌰 One last #Fruity Nutty #Sahur:
✔️#DragonFruit (Buah Naga)
✔️#Prunes
✔️Almonds
✔️Walnuts
✔️Papaya
✔️Pumpkin Seeds
✔️Sunflower Seeds
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ℹ️ Pumpkin Seeds are 30% Protein! That beats most nuts! ➕ It's one of the richest seeds in Zinc, Magnesium & #iron.
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🙏Thank You Lord!
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#WorldChampionship #VO2Tri #Ramadan #Healthy #Nutrition #TrekBikes #Visionwheels_id @trekbikesindo @buildabike_id

🌙 After a month full of #Blessings: #EidMubarak! 😊 🕌 تَقَبَّلَ اللّهُ مِنَّا وَ مِنْكُمْ. من العائدين والفائزين ! Semoga Allah menerima semua amalan kita! 🙏🏻 Selamat Hari Raya #Idulfitri!😊
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🏆 With my parents at the Awards ceremony of Sungailiat Triathlon 2016: winning the 70.3 race never felt sweeter, being welcomed by my parents at the finishline was one of the most heartwarming moments in my Tri life! ❤️
📷 Dr. Fatima, Prof. Badreddin, who met his Hajj buddy: Haji @chaidirakbar 😊
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🔜 I can't wait to see you cheering for me at Ironman 70.3 World Championship in Tennessee next September insyaallah!
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➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#WorldChampionship #VO2Tri #DoelRamadanDiaries
#مبارك #عید

🌙#DoelRamadanDiaries D25: Confessions of a Fasting Triathlete 😊
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📆 With Ramadan drawing to an end, I have 2 confessions to make:
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🚲 10 out of my 17 rides this Ramadan were Quality intervals (Source: @stravacycling app)
✔️ Long #intervals at Race power
✔️ Short #HighIntensity intervals that take me to a #DarkPlace, like the ones in this 📷:
🏁 5x6'@ Upper Z4 ME/Force intervals
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☕ Ramadan's super busy workdays leave little time to make coffee myself, 16 out of my 29 daily caffeine shots were takeaways from the next door #Starbucks (Source: @StarbucksIndonesia app)
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ℹ️
❔ Why intervals? ▶️ It's about Quality, not Quantity.
❔ Why Coffee? ▶️ #SaidNoOneEver! 😅
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#WorldChampionship #VO2Tri #Ramadan #RudyProjectID #RudyProject @RudyProjectID #TrekBikes #Visionwheels_id @trekbikesindo @buildabike_id #Wahooligan #IamaStagesCyclist @C2C_Bike

🌙 #DoelRamadanDiaries D27: Dates & Coffee powered intervals.
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📒🍃🏃‍♂️ My recent readings of scientific articles on Fasting Health benefits, as well as #Dates, inspired me to subject my fasted body to this experiment:
✔️13h #fasting
✔️Breaking fasting on nothing but these #MedjoolDates and brewed #coffee
✔️Run these Ladder Z3 intervals on nothing but water: 2000m ➕ 2800m ➕ 3200m
✔️ Another 6.5k WU/CD
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🎯🗒️ Results:
✔️ Successfully executed #intervals
✔️ No drifting in HR vs Pace
✔️ No headache or other Hypoglycemia symptoms
✔️ Leg muscles didn't fatigue more than usual for this effort duration and intensity
✔️ No digestive troubles during or after the workout
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ℹ️ Ain't a scientist to draw conclusions out of this, but my unaffected athletic performance confirms what I've been reading:
💡Many athletes -myself included few years ago- are guilty of over-fueling their workouts.
💡Dates & Coffee were a sufficient Quality #fuel to my Quality #Track Attack 😊
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#WorldChampionship #VO2Tri #Ramadan #Nutrition #AllKurma @AllKurma #تمر #FastedCardio

🌙#DoelRamadanDiaries D24: Fruits & Recovery
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🚲 After 3 weeks of Build, a well deserved Rest week, so even #recovery rides get shorter 😊 just 1h!
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🥑My 🇮🇩 #Fruits bowl is replenished for the last days of Ramadan:
✔️#Mango (Indramayu)
✔️#Avocado (Mentega)
Thank You Lord!
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ℹ️ Unless you're off-season, don't ride for the sake of riding. Recovery rides are part of Training & should be taken easy. Riding them too fast will ruin not only your recovery but also your next quality ride (intervals, long ride,... ), when you really need to go HARD.
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#WorldChampionship #VO2Tri #Ramadan #Nutrition #Avolove #RealFood #TrekBikes #Visionwheels_id #Wahooligan #IamaStagesCyclist

🌙#DoelRamadanDiaries D21: Blessings of Avocado, Coffee, Dates & 3h Endurance
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🍃🥑 This irresistible homemade caffeinated Avocado #smoothie (featured in D16 #iftar post):
✔️ #Avocado (🇮🇩 Mentega)
✔️ Iced Brewed #Coffee
✔️ #Dates (#Medjool)
✔️ Cinnamon
✔️ Banana
✔️ Milk
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💥🚲 Then attacked the night for 3h #Endurance in the #Hurtlocker:
✔️3x20'⚡245 watts
✔️1h35⚡WU/CD
😥🍞 My legs were toast after the 3rd rep.
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ℹ️ Climb in the Big Ring (or sub-80 rpm) to work out leg force
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📷 #InMyElemnt to read & control my #WahooKickr
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#WorldChampionship #VO2Tri #Ramadan #TrekBikes #Visionwheels_id @trekbikesindo @buildabike_id #Wahooligan #IamaStagesCyclist @C2C_Bike #FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest #MizunoID #CompressportID #AllKurma @AllKurma #تمر

🌙#DoelRamadanDiaries D20
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🎙️Speaking at the official #Launch Conf & #Bukber of #FFPerformanceTeam. A diverse team of 5: Different backgrounds, profiles & goals but with fitness love in common:
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🇮🇩📰 @fitnessfirst_id: Fitness First Performance Team terdiri atas 5 orang fitness enthusiast, yaitu:
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@chaidirakbar, seorang banker dan fitness enthusiast, baru saja meraih 1st position kategori usia 30-39 di Bintan Triathlon 2017 mengalahkan sederetan peserta internasional. Tujuan utama Chaidir tahun ini adalah lolos kualifikasi salah satu ajang world major marathon, Boston Marathon 2018, dengan mengikuti Berlin Marathon pada September 2017 mendatang dengan waktu minimum 3 jam 10 menit.
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@ingeprasetyo, seorang entrepreneur dan fitness enthusiast, berhasil mencapai personal best pada 3:36:01 ketika Boston Marathon 2016 dan lolos kualifikasi Boston Marathon pada Mei 2017. Tujuan utama Inge tahun ini adalah mengikuti IRONMAN World Championship Kona pada Oktober mendatang, dimana Inge menjadi salah satu perwakilan Indonesia pertama di event berskala internasional ini.
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@fajaralexa, seorang musisi dan fitness enthusiast, yang berusaha untuk lebih rajin mengikuti perlombaan dan tetap menjaga konsistensi kuantitas lomba yang diikuti. Tujuan utama Fajar tahun ini adalah memperbaiki personal best-nya pada 06:05:00 di kategori 70.3, menyiapkan diri untuk IRONMAN Bintan 70.3 dan IRONMAN Dubai 70.3.
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@doeljkt, seorang Risk Management Advisor di salah satu perusahaan Telco dan fitness enthusiast, berhasil memenangkan 11 pertandingan sejak 2014 hingga saat ini baik dalam bidang triathlon, duathlon, road, dan trail runs. Doel juga merupakan salah satu yang terkualifikasi sebagai IRONMAN 70.3 World Championship 2016 dan 2017 ini di Tennessee, Amerika Serikat. Tujuan utama Doel tahun ini adalah terkualifikasi pada IRONMAN World Championship
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@h_e_l_e_n_t_a_n, seorang Operational Manager dan fitness enthusiast, berusaha menyelesaikan perlombaan IRONMAN di 2018 pada usia 40 tahun tanpa cedera dan sebelum cut off time. Tujuan utama Helen adalah menaklukan keraguan dalam diri sendiri dengan mempersiapkan fisik dan mental, serta dukungan dari orang-orang terdekat.

🌙#DoelRamadanDiaries D23: When the going gets tough...
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☀️🏃‍♂️ My first Road Marathon:
🗓️ June 2012
📌 Alger-Bérard 🇩🇿
⏱️ 3h16'17''
📏 42.2km
🌡️ +30° C
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💊 Km0: Just like most my big races, I felt feverish a couple of nights before day "D". In true newbie fashion, I didn't know where WS's were, so I took water with me (just in case) 😅 I'm glad I did. I also started late and ran more than half the race alone, but I like chasing so that wasn't a problem.
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😍 Km22: How pleased I was to see my volunteer friends: Dr. @etnoleretour, Dr. Saida, Mouncif! They spoiled me with water after a dry first half!
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❤️ Km30: I remember this random passer-by near Fouka, who saw us running under the sun and his spontaneous act of pure kindness was to walk in a store, buy cold water and hand a bottle to me! How dare I hit the wall after that!🙏
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🎁 Km34: To top it off, Dr. @RedouaneSiLarbi, a 2h46 Marathon runner, took his marshaling duty to the next level, and became my #pacer for the next 8km. He's by my side in this 📷 How #grateful I am! As you'd expect at the end of a 42.2, things get tough 😥. I won the Marathon mental #battle thanks to you!
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🏁🏖️ Km42.2: I crossed the #finishline sore and thrilled. I had finished my first #road #marathon PB: 3h16. Followed by a dip in the #Mediterranean sea as the finish was a #beach😊
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🎯 I improved the PB to 3h06 in JakMar 2014 but will still strive to go #Sub3JakMar & #Sub3MBM
insyaallah 🙏
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#WorldChampionship #VO2Tri #Ramadan #Algérie #Alger #Courseapied #Courseapied #FastedCardio #Retro

🌙#DoelRamadanDiaries D22: Second winds under a drizzle
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🏃‍♂️🌧️ Cool drizzle on my face & torso made Ramadan #LongRun n°4 #faster
@gasparddessy and I hit the #track at 9pm for:
✔️ 7x[2400m @ Z3] ME intervals
✔️ 9400m Aerobic set
😥 #Running on Lactate-loaded legs in the last km's was a struggle, but I sucked it up & reminded myself: That's the point!
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🎯 Happy face when I was done: A step closer to Ironman World Championship, #Sub3JakMar & #Sub3MBM 🙏 #GoJek was nice enough to let me pose in helem/jas hujan 😅
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💡😥 Tip when things get tough in a long training session: I visualize the last km's of my races.
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#WorldChampionship #VO2Tri #Ramadan #MizunoID #CompressportID #Compressport #TrekBikes #Visionwheels_id #FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest

🌙#DoelRamadanDiaries D19: Wounded but Not Broken.
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📅 2 years ago this weekend:
🗻 🏆My win at #MesaStila #Duathlon 63.5 in the scenic mountains of #Magelang, Central Java:
5k 🏃‍♂️ ➕ 43k 🚵‍♂️ #Ride ➕ 16k #Trail 🏃‍♂️ = 2167m elevation gain & evil 20% climbs.
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🙏🏁 Thanking The Lord at the finish, my arms and knees were still covered in blood. I had a bike crash thanks to a pothole in a fast descent earlier in the race; @mesastila mechanical assistance was there in less than 10min, so I poured water on my wounds, gritted my teeth and was back on a small replacement bike, chasing half the field, instead of leading with the cushion I built earlier in the race.
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⏱️🥇 4h and a couple of liters of sweat later, I was back in the lead, crossing the finishline first, high on a magic cocktail of lactate, caffeine and endorphins 😊
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ℹ️ Lesson Learned: It's not over until it's over. NEVER give up!
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❤️💡"And never give up hope of Allah's Mercy"
[#Quran. Yusuf 12:87]
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📌Quote:
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"وَلَا تَيْأَسُوا مِن رَّوْحِ اللَّهِ" [ 87: سورة يوسف ]
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🇮🇩 "Dan jangan kamu berputus asa dari rahmat Allah"
[12:87]
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📸: @Mesastila
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#WorldChampionship #VO2Tri #Ramadan #TrailRunning

🌙#DoelRamadanDiaries D18: Wicked Long Rides deserve Wicked Sahur! 😊
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🚲 3h Quality #Ride on #GoZwift inc.:
✔️4x20'⚡Z3 ME intervals
✔️1h10⚡Z2 Aerobic set
🏃‍♂️Fast Transition #Run in my hood at 2am
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🍃☕🧀 Nutty Cheesy Sahur:
✔️Tunisian #Dates 🇹🇳
✔️Walnuts
✔️Prunes
✔️#Brie
✔️Sunflower Seeds
✔️Raspberry Smoothie (+Flaxseeds, Grated Coconut)
✔️Brewed Coffee
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❔ Short on time in a busy Ramadan?🤔
ℹ️ Focus on Quality, rather than Quantity.
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🙏Selamat #sahur!
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#WorldChampionship #VO2Tri #Ramadan #Healthy #Nutrition #TrekBikes #Visionwheels_id @trekbikesindo @buildabike_id #MizunoID #CompressportID #Wahooligan #IamaStagesCyclist #AllKurma @AllKurma #تمر

🌙#DoelRamadanDiaries D17: Free Yourself! The Philosophy of Fasting.
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💡 A great quote by #TariqRamadan: "The philosophy of fasting calls upon us to know ourselves, to master ourselves, and to discipline ourselves the better to free ourselves. To fast is to identify our dependencies, and free ourselves from them".
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▶️ Couldn't agree more! Last Ramadan, I identified my dependency to caffeine, no matter how much coffee I drink in Sahur, I'd still feel miserable in the afternoon: Terrible headaches, difficulty to focus,...To name a few withdrawal symptoms. It was time to say enough! I strived to cut my consumption from 3 cups/day to only 1; And this Ramadan, not a single headache! I'm free and in control! 😊
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🍍🍌More 🇮🇩 #Fruits for Week 3:
✔️ #Nanas #Palembang
✔️Cavendish Bananas
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#WorldChampionship #VO2Tri #Ramadan #Nutrition #Faith

🌙#DoelRamadanDiaries D16: Selamat berbuka puasa!
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🍃🥑 I broke my fasting with these refreshing:
✔️ Homemade ❄Avocado/Dates/Coffee smoothie.
✔️ #MedjoolDates ▶️ #Takjil dengan yang manis 😊
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🚲 My #roadbike has been jealous of the TT getting all the attention lately 😅, so after #iftar, I rode my #TrekMadone#WahooKickr for 1h30 Recovery while catching up on my favorite YouTube channels.
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ℹ️ Never underestimate Active Recovery Benefits:
✔️More Blood flow, flushing off the toxic byproducts accumulated in Hard sessions
✔️ increased economy & efficiency
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❤️💡Allah's Messenger (ﷺ) said, "People will remain on the right path as long as they hasten the breaking of the fast" [Bukhari & Muslim]
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📌Quote:
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قَالَ رَسُولُ اللَّهِ صلى الله عليه وسلم: "‏لاَ يَزَالُ النَّاسُ بِخَيْرٍ مَا عَجَّلُوا الفِطْرَ" [متفق عليه]
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🇮🇩 Rasulullah (SAW) bersabda: "Manusia masih dalam kebaikan selama mendahulukan berbuka." [#Hadith HR. Bukhari dan Muslim]
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📸 @FitnessFirst_ID 📽️ #Backstage
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#WorldChampionship #VO2Tri #Ramadan #Nutrition #FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest #TrekBikes #Visionwheels_id @trekbikesindo @buildabike_id #Wahooligan #IamaStagesCyclist #ZwiftIndonesia #AllKurma @AllKurma #تمر

🌙#DoelRamadanDiaries D15: What we do in the dark
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💥🚲 D15 #Hurtlocker was:
✔️2x20'⚡Z3 attacks
✔️1h15⚡WU/CD Spin
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💡 "Hold fast to your #dreams".
📷 On my left, fellow #FFPerformanceTeam @ingeprasetyo will represent 🇮🇩 in Ironman World Championship later this year! inspiring! 😊
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📸 @fajaralexa Thanks for the cool #BetterYourBest #backstage pic! 👍... 🎥 in the making 🔜
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#WorldChampionship #VO2Tri #Ramadan #FitnessFirstIndonesia @FitnessFirst_ID

🌙 🏊‍♂️🚲🏃‍♂️ #SwimBikeRun in odd hours? How about a Mill jog at 2am? 😂 After running 27.3k outdoors on Friday night, I joined these #BetterYourBest bros @fajaralexa @chaidirakbar @captaintechfit for a 2.5k Cool-down on the mill to round up 30k, followed by Sahur Bersama @mbakjules & a spin with my Iron sistas @h_e_l_e_n_t_a_n @ingeprasetyo 😊
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🎬🎥 in the making. Stay tuned!
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#WorldChampionship #VO2Tri @FitnessFirst_ID #FitnessFirstIndonesia #FFPerformanceTeam

🌙 #DoelRamadanDiaries D14: Date-powered Long Runs, for they are blessings.
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🍃🏃‍♂️ After breaking 13h fasting with these big tasty meaty #MedjoolDates, I went to GBK Parkit for another night #LongRun with @gasparddessy:
✔️ 7x[9min @ Z3] ME intervals
✔️ 35' Aerobic set
🕝 We were done by 11pm
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🎯 Another step closer to Ironman World Championship, #Sub3JakMar & #Sub3MBM 🙏
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ℹ️ #Dates, high in natural sugar, yet low GI (Glycemic index). Having them in #BukaPuasa means immediate energy in my blood stream ➕ Vitamin B ➕ Powerhouse of minerals.
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❤️💡"When any of you breaks his fast, let it be on dates, for they are blessings; if he does not find dates then let it be water for it's pure"] [Prophet Muhamad SAW - At-Tirmidhi]
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📌Quote:
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قَالَ رَسُولُ اللَّهِ صلى الله عليه وسلم: "‏ إِذَا أَفْطَرَ أَحَدُكُمْ فَلْيُفْطِرْ عَلَى تَمْرٍ فَإِنَّهُ بَرَكَةٌ فَإِنْ لَمْ يَجِدْ تَمْرًا فَالْمَاءُ فَإِنَّهُ طَهُورٌ " [سنن الترمذي]
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🇮🇩 Rasulullah (SAW) bersabda: "Jika salah seorang di antara kalian akan berbuka puasa, maka berbukalah dengan kurma sebab kurma itu berkah, kalau tidak ada, maka dengan air karena air itu bersih dan suci." [#Hadith HR. Sunan Tirmidhi]
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