toyota prius hit town!

Good news for those who wanted a car would save the enviroment, use less energy, dispose no harmfull gas car. Toyota Prius just hit town! Check here! This car is super, the plastic dashboard in the car is made of plant not those checmical type.
Not so good news is the price tag was at RM180K.
i think i will still stick wit my current not so fuel saving, not so aerodynamic, not so enviromental friendly carburator engine proton saga of RM30k price tag. With RM180K could buy a house de... or take 10% of RM180K=RM18k could buy a cool triathlon bike with super aerodynamic, do not use petrol and safe for the enviroment, if only i got the money...
just my opinion =p

Klang NB Run

we have confident in the new shoe we purchase few days ago, we know its a risk to use new shoe during race day, but just cant resist the temptations. Even someone told us tat 3.0 is a shoe mean for shopping not for running. Later we prove this is not play play shoe!

Group photo after the run

with frens

ms. rabbit with her trophy

Ms Rabbit with her new shoe that make her personal best in 11km!

one of my best run in 2009,

as i dip slightly below 6mins pace,
the only time i did was in 2007 bidor and mizuno run,

what a loooooong time ago...

The Klang Run was very good in organising the 21km and 11km run,

alot volunteer, good traffic control, enough water station, sadly for 21km all water only,

but for 11km its ok, got plenty of foods after the run.

June 1-7 Week Act's

Mon Nite : Swim 1500m + Run 1.5km hard + hill

Wed Morning: Leg exercise

Wed Nite : Abs roller + Body Combat


Fri Morning : 5km run

Sun Morning : run 11km 1h 5mins NB Klang Run

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as June : 72.0kg fat 19.1%
Starting weight current week : 72.0kg fat 19.1%
Current weight : 71.8kg fat 19.0%

Total weight lose for current week : 0.2kg fat 0.1%
Total weight lose for month of June : 0.2kg fat 0.1%
Total weight lose for the program : 6.1kg fat 4.5%

15-31 May Week Act's

Mon Nite : Chest + Back

Tue Nite : Swim 1000m + 1km run

Wed Morning : Run 6km

Thur Nite: Gym Back + shoulder

Fri Nite : Swim 1000m + Run 3km

Sat Morning : Gasing

Sun Morning : Run 11km

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.3kg fat 19.2%
Current weight : 72.0kg fat 19.1%

Total weight lose for current week : 0.3kg fat 0.1%
Total weight lose for month of May : 1.8kg fat 1.2%
Total weight lose for the program : 5.9kg fat 4.4%

18-24 May Week Act's

Mon Nite : Swim 2500m with drills

Tue Morning : Core exercise

Wed Nite : Gym- Chest+ Bicep + 20min Cycling - 1 hour


Fri Nite : Swim 1500m- 45mins

Sat Morning : Cycling 40km- 1 h 30mins

Sun Morning : Swim 1000m drills

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.7kg fat 19.7%
Current weight : 72.3kg fat 19.2%

Total weight lose for current week : 0.4kg fat 0.5%
Total weight lose for month of May : 1.5kg fat 1.1%
Total weight lose for the program : 5.6kg fat 43%

11-17 May Week Act's

Mon Morning : Swim 1000m with drills
Mon Nite : Gym- Chest & Back

Tue Morning : Speed work for run 300m x 5
Tue Nite : 1 mins plank + 30 sec each side plank x 3sets, cable abs pull + side rise x 3+Interval cycling 30mins

Wed Morning: 15rep x push up, 12rep x abs roller(train core, shoulder & back & arms) x 3sets

Wed Nite : Swim 1500m freestyle & 2km run

Thur Nite : Shoulder + leg + back + 30 mins interval cycling

Fri Nite : Swin 1500m + Run 6km


Sat Nite : Swim 2000m freestyle

Sun Morning : New Balance 15km run 1h 50mins
Total workout time 8hours this week


This week as expected the weight dint drop much as i start to eat carbs,
but got improvement in training.



Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.0kg fat 20.1%
Current weight : 72.7kg fat 19.7%

Total weight lose for current week : 0.3kg fat 0.4%
Total weight lose for month of May : 1.1kg fat 0.6%
Total weight lose for the program : 5.2kg fat 3.8%

4-10 May week Act's

Tue: Gym & Cycle 20mins
Thur: Run 8km
Fri : Swim 1000m
Sat: Run 7km
Sun: Swim 1500m

Starting weight as start of program : 77.9kg fat 23.5%
Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.8kg fat 20.3%
Current weight : 73.0kg fat 20.1%

Total weight lose for current week : 0.8kg fat 0.2%
Total weight lose for month of May : 0.8kg fat 0.2%
Total weight lose for the program : 4.9kg fat 3.4%

last week activites

tue: gym & cycle 20mins
wed: 6.5km run
friday : 6.5km run
sat afternoon: gym & cycle 20mins
sat nite : swim 1500m with drills
Sunday : 9.5km run

this week was a really tired week as i switch to high protein & high fat diet & low carb since last week, my body hardly recover from exercise without carbs,
as i can fell there is not energy in my body, i cant even run more than 6km or more,
this ll effect my performance in the long run if i wanted to train for half marathon,
so starting this week i ll be adding more carbs into my diet


weight as at early April : 77.9kg 23.5%
current weight: 73.8kg fat% 20.3%
total weight lost for month of April: 4.1kg fat% 3.2%

weekend act's

sat morning cycle: 23km :59mins
noon swim 1500m tempo : 29min with few rest
nite eat steamboat-killer foods: fishball, meatball, all those make of flour foods, fry tauhu, fry foo zook,
sunday morning run 6km : 42mins
evening swim 1500m with drills
nite eat dinner at restauran killer foods: most of the food cook wit unhealthy oils, even the vege look oily, grill pork with skin-gross-i dint even try on it, fish beehoon, red bean desert with tong yuan full of sugar, fry pan cake-i dint dare to touch, durian cake-ewe... no wonder i gain 1 kg just a dinner!
weight 75.8kg fat% 22%,
just 2 days i gain 1kg ++, i was like SH*T,
feel so sad with all my affort last week,
just wash down the drain in the weekends,
i ate clean food during the weekdays.
F king demotivated this morning.

run, swim

friday morning, run 4km 30mins, too tired too run not enough sleep
night sim 250m easy, 250m moderate, 250m hard,
weight 74.1kg body fat 20.6%