14 - 20 June 2010 Training

14/06 - 12 x 3 Press Up, 12 x 3 Crunch, 12 x 3 Shoulder Press, 12 x 3 Barbell Row, 12 x 3 Bicep Curl, 12 x 3 Skull Crusher

15/06 - 750m Swim + 1km Run

16/06 - 12 x 3 Roller 12 x 3 Shoulder Press, 12 x 3 Bicep Curl, 12 x 3 Triceps extension

17/06 - 10km Run 1h05m

18/06

19/06 - 20km Run 2h10m + 6km Easy Run

20/06 - Noon 2000m Swim 45mins, Table Tennis Session 45min

Total Run: 36km

Total Swim: 2750m

Total Strength Training: 2

07 June - 13 June 2010 Training

07/06 - Rest

08/06 - Night 12 x 3 Roller, 30 x 3 squat, 20 x 3 front shoulder raise, 30 x 3 side turn

09/06 - Slacker

10/06 - Morning 5km Run 38mins, 1500m Swim 35mins

11/06 - Dreaming

12/06 - Morning 26km Run

13/06 - Evening 2500m Swim

Total Run: Run 31km

Total Swim: 4000m

Total Strength Training: 1

31 May - 6 June 2010 Training

31/05 - Morning 12 x 3 push up, 12 x 2 roller, Night 750m swim

01/06 - Morning 3 x hill repeat, Night 30 x 3 calf raise, 3 x holding squat

02/06 - Rest

03/06 - Morning 5km run, 1500m swim, Night 20 x 3 calf raise, 12 x2 squat

04/06 - Rest

05/06 - Morning 21km run

06/06 - Noon 2000m swim 1hour

Total Run: 25km

Total Swim: 4250m

Total Strength Training: 4

24 - 30 May 2010 Training

25/05 - 12,10,6 Bench Press, 12,12,10 x Pull Down, 50 x 3 Calf Raise

27/05 - 750m swim

28/05 - 15km cycling

30/05 - morning 13km run, evening 30mins badminton game

Total Run: 13km

Total Swim: 750m

Total Strength Training: 1

Total Cycling: 15km

17-23 May 2010 Training

17/05 - Badminton Game

18/05 - 12 x 3 Roller, 12 x 3 Squat, 12 x 2 Crunch, 12 x 2 Tricep, 24 x 2 Bicep

10-16th May 2010 Training

This week plan to have at least one form of exercise per day.

10/05 - 10 x 3 Push Up, 10 x 3 Roller, 15 x 3 Bicep, 15 x 3 Tricep, 15 x 3 Shoulder

11/05 - 1500m swim@45mins

12/05 - 12 x 4 Pull Down, 12,12,8,5 Bench Press, 15 x 3 tricep, 15,10,8 Bicep

13/05 - 5km Run

14/05 - Morning 6.5km Run, Night Hold x 3 Superman, Hold x 3 Plank, 3 x 15 Squat

15/15 - 1000m swim with drills

16/15 - 6km + 3km +15km Run

Total Run: 35.5km

Total Swim: 2500m

Total Strength Training: 3

26th April - 9th May Training

29/04- 10km Run 1h08m

01/05- Morning 10km Run 1h07m, Evening 5km Run

03/05- Swim 1250m

06/05- 10km Run 1h10m

9/05- 15km Run 1h51m

Bomba Run 2010

Where: Padang Merdeka, Kuala Lumpur

When: 2nd May 2010

Distance: Fook 10 KM, Ms.Rabbit 7KM

Complete Time: Fook 1h07m Ms.Rabbit 46m

Bidor Half Marathon 2010

Where: Bidor, Perak

When: 25th April 2010

Distance: 10 KM

Complete Time: 1h05m Ms.Rabbit 1h01m

Thanks to runwitme for the photo

Ms. Rabbit

Ms.Rabbit Trophy

Finisher Medal

Chap Ayam Family Run

Where: Lake Garden, Kuala Lumpur

When: 18th April 2010

Distance: 10 KM

Complete Time: 1h20m