Fook: 18-24 May Week Act's

18 May 2009

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%

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Medals

2010 medals:

1) Kelab Penembak Klang 15km Run

2) New Balance Pacesetters 10km Run

3) Putrajaya Night Marathon 21km Run

4) Kuala Lumpur City Day 7km Run

5) Bareno 15km Run

6) Energizer Night Race 21km Run

7) Chap Ayam Runners Family Run 10km Run

8) Bidor Half Marathon 10km Run

9) New Balance Pacesetters 15km Run

10) Setia Eco 1/2 Marathon 21km Run

11) Standard Chartered KL Marathon 10km Run

12) Gold Coast Airport Marathon 42km Run

13) Klang Centro 12km Run

14) 99 Jogathon SJK C Tai Thong 10km Run

15) Port Dickson International Triathlon 1.5km Swim 40km Cycling 10km Run

16) Larian amal Kebangsaan 1Malaysia, Muar 10km Run

17) Pacemaker Relay 3.4km Run

18) Safra Singapore Bay Run & Army Half Marathon 21km Run

19) Admiral Methodist Charity 6km Run

20) HooHa 10-10-10 5.5km Run

21) Powerman 11km Run, 64km Bike, 10km Run

22) CICM Responsible Care 10km Run

23) KRI 12km Run

24) Melaka Coastal Charity 6km Run

2009 medals:

1) New Balance Pacesetters 15km Run

2) New Balance Klang Pacer 10km Run

3) Standard Chartered KL Marathon 21km Run

4) Ekiden 11km Relay Run

5) Pacemaker Network 2.6km x 4 Relay Run

6) Chin Woo Biathlon 800m Swim 7km Run

7) Malakoff 12km Run

8) Pacemakers Network Volunteer

2008 medals:

1) Am Bank KL Marathon 21km Run

2) New Balance Pacesetters 15km Run

3) Bidor Half Marathon 21km Run

4) Adidas Sundown Marathon 42km Run

5) Desaru Pengerang International Triathlon Relay-2km Swim

6) Desaru Pengerang International Triathlon Relay-90km Cycle

7) Pacemakers Network Volunteer

2007 medals:

1) 3rd Pacemakers Anniversary Volunteer

2) Great Eastern 30km run

3) Am Bank KL Marathon 42km Run

4) Port Dickson International Half Marathon 21km Run

5)Triathlon Melaka- 1.6km Swim, 40km Cycle, 10km Run

6) Bukit Merah International Biathlon 750m Swim, 7km Run

7) Ipoh Century Ride 160km Cycle

2006 medals:

1) Am Bank KL Marathon- 7km Run

2) Seremban Half Marathon 21km Run

3) Bidor Half Marathon 21km Run

4) Penang Bridge International Marathon 21km Run

5) Pacemakers Network Run 12km Run

6) Ipoh International 21km Run

7) Larian Merdeka 6km Run

8) Putrajaya International Marathon 21km Run

9) Mizuno Wave Run 10km run

10) Standard Chartered Singapore Marathon 42km Run