My wife order this special cake for my Birthday. if i dint finish what i wish for my wife will disappoint. no turning back now.
PS: Careful what you wish for in future
26 October 2010
29 July 2010
Port Dickson International Triathlon 2010
Official time: 3h11m27s 2007(3h13m36)-improvement 2minutes
swim:38m30s 2007(41m20s)
bike:1h23m:43s 2007(1h25m38s)
run:1h06m36s 2007(1h06m48s)
what i sow is what i reap, have no complaint on the result as my training was so so only.
Swimming definitely improve as last time i swam breast style, this time i complete with free style. But having to adjust my goggle more than 10 times is really turn off during the PD swim leg. learning to sight and swim straight line really is a painful process.
Cycling only 20km distance maximum during training-struggeling during 2nd 20km in PD cycle leg
Running also never improve always 6-7mins/km pace
Really need to improve all 3legs if want to dip under 3 hours-kampate!(and lose some weight as well...)
Miss Rabbit
Eugene
Lai
Lee
Miss Rabbit
12 July 2010
5-11 July 2010 Training
08/07 - 7km run + 1250m swim
10/07 - 1000m swim
11/07 - Morning 11.5km run, Evening 20km Cycling
22 June 2010
21 - 27 June 2010 Training
21/06 - Slacker
22/06 - 750m Swim + 1.5km Run
23/06 - Dreaming
24/06 - Drink drink drink
25/06 - Easy run
26/06 - Work, Eat, Sleep
27/06 - 10km Run KL Marathon 1h09m, evening 1500m swim 31mins
Total Run : 11.5km
Total Swim : 2250m
20 June 2010
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
13 June 2010
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
06 June 2010
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
25 May 2010
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
18 May 2010
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 May 2010
10-16th May 2010 Training
This week plan to have at least one form of exercise per day.
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
09 May 2010
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
26 April 2010
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
23 April 2010
Chap Ayam Family Run
Where: Lake Garden, Kuala Lumpur
When: 18th April 2010
Distance: 10 KM
Complete Time: 1h20m
29 March 2010
My Lemon I-Mac History
History of the my imac:
09/12/2009- buy imac from Mac City
23/12/2009- notice the yellowish color on the bottom right side of the screen
25/12/2009- send back imac to mac city
09/01/2010- get back imac from mac city- still have the problem(reason i get from Mac City-its normal on these 21.5 inch new imac, the apple malaysia would not guarantee this problem will not happen if change new imac for me, so they only change my current lcd, they told me to call 1-800-803-636 to settle the problem. Useless retailer cant even help me solve the problem, in the end i need to settle the problem myself, really regret buy from this shop. When they want your money they say everything also can, after get ur money u have to settle problem urself)
13/01/2010- call 1-800 803-638 apple malaysia support to complaint regarding this matter, after half an hour troubleshoot on the phone, they ask me send to KLCC Machine for repair.
17/01/2010- send imac to KLCC Machines
20/01/2010- KLCC Machines email me and acknowledge about this problem and they said will change the LCD again for me.
28/01/2010- Get call from KLCC Machine and told me the problem still there after replace new LCD. A representative will call me in 3 weeks time to help me settle the problem, however i can get back the imac from GARDEN Machine the next day.
29/01/2010- Collect the imac from The Garden Machines
05/03/2010- Call KLCC Machine to ask why no one call me to settle this problem, as promise in 3 weeks there will be a representative from Apple to call me. They ask me to forward the email for them to follow up.
29/03/2010- call 1-800 803-638 apple malaysia support to complaint regarding this matter, after talk talk on the phone, they ask me to send in for last repair. Case Number: 149653437
04/04/2010- Send to Machines Store in The Garden for 3rd time repair.
14/04/2010- Call Machines Store for the repair status, they told me still in process.
21/04/2010- Call Machines Store for the repair status, instead ask me to call the HQ directly, so call HQ, they told me still in process.
27/04/2010- Call Machines Store for the repair status, instead ask me to call the HQ directly, so call HQ, they told me still in process.
28/04/2010- Get call from Machines can collecf the imac
01/05/2010- get back imac from Machines
28 March 2010
Energizer Night Race 2010
Event: Energizer Night Race
Where: Cyber Jaya
When: 27th March 2010
Distance: 21 KM
Complete Time: 3h07m
14 March 2010
Bareno Run 2010
Event: Bareno Run 2010
Where: Stadium Bukit Jalil
When: 14th March 2010
Distance: 15 KM
Complete Time: 1h51m @ Rabbit 1h41m
21 February 2010
Kuala Lumpur City Day 7km Fun Run
Event:Kuala Lumpur City Day 7km Fun Run
Where: Dataran Merdeka
When: 21th Feb 2010
Distance: 7.5 KM with 2 big hills
Complete Time: 45m30s @ 6m02s/km
Miss Rabbit
13 February 2010
Double Hill before CNY
10.4km=1h11m
Today run with a groups of runners that we first time meet, except M.C my wife fren. Its been long time i dint run in groups. It was fun to run in groups. From 8km onward the pace was increased until last 1km was sprinting very fast.
07 February 2010
Putrajaya Night Marathon
Event: Putrajaya Night Marathon Run
Where: Putrajaya
When: 6th Feb 2010
Distance: 21KM night run with few slope and very humid that will make u struggle...
Complete Time: 2h43m12s Reach 10km 1h05m46s
05 February 2010
03 February 2010
Mistake mistake mistake...
i always burst in early of the run and make myself suffer in the end of the run, need to learn to control my pace.
7km=42mins@6mins/km
31 January 2010
28 January 2010
Apple turn sour into Lemon...
History of the my imac:
09/12/2009- buy imac from Mac City
23/12/2009- notice the yellowish color on the bottom right side of the screen
25/12/2009- send back imac to mac city
09/01/2010- get back imac from mac city- still have the problem(reason i get from Mac City-its normal on these 21.5 inch new imac, the apple malaysia would not guarantee this problem will not happen if change new imac for me, so they only change my current lcd, they told me to call 1-800-803-636 to settle the problem. Useless retailer cant even help me solve the problem, in the end i need to settle the problem myself, really regret buy from this shop. When they want your money they say everything also can, after get ur money u have to settle problem urself)
13/01/2010- call 1-800 803-638 apple malaysia support to complaint regarding this matter, after half an hour troubleshoot on the phone, they ask me send to KLCC Machine for repair.
17/01/2010- send imac to KLCC Machines
20/01/2010- KLCC Machines email me and acknowledge about this problem and they said will change the LCD again for me.
28/01/2010- Get call from KLCC Machine and told me the problem still there after replace new LCD. A representative will call me in 3 weeks time to help me settle the problem, however i can get back the imac from GARDEN Machine the next day.
On total days i own imac 50 days, 26 days sitting at the repair center. 24 days sitting on my table.
27 January 2010
26 January 2010
24 January 2010
Sunday LSD
Bukit Aman->Mount Solarist- this is first time run this route
14.2km 1h40mins @ 7mins/km pace with rest and drinks at Mount Solarist
21 January 2010
Next friday could get back my iMac hopefully...
SR13734 - Imac
| From: |  XXX (XXXXX@machines.com.my) |
| Sent: | Thursday, 21 Jan, 2010 3: 18 AM |
| To: | yin_fook@hotmail.com |
Hi ,
We found out that LCD got problem. Already order the LCD (20/1/10) and estimate will be arrive after 3-4 day (not including weekend).
To fix and test 1 or 2 day.
We will update you after confirm all tested ok.
regard,
XXX
Machines Service Sdn Bhd.
Great Run...
Today did:
2.54km @ 14m50s
3mins rest
2.5km @ 14m37s
i not sure coz of last week 10km hilly run , newton shoe or i breath with my mouth helps me, anyway i just happy with the run. :)
Now a days i automatically wake up at 5:45 am without alarm clock, and feel sleepy during the day, maybe i should try 7 hours of sleep instead of 6 hours sleep. mean 10:45 hit the sack??? no tv no surfing net.... aiyoyo...
20 January 2010
75.5kg!
Its time to get serious, i am overly over weight... =*(
need to kick in those good habits again:
eat more frequent, eat more fat, eat more carbs, eat more protein, eat more raw foods, eat more supper, drink more beverage, sleep more, exercise more... hopefully can see some result next monday :)
17 January 2010
New Balance Pacesetters 10KM Run
Event: New Balance Pacesetters 10KM Run
Where: Padang Merbok, Kuala Lumpur
When: 17th Jan 2010
Distance: 10KM with grueling hills
Complete Time: 1h08ms
* This will be last posting before sending my imac back to repair again...
16 January 2010
10 January 2010
Opening run for year 2010
Event: Kelab Penembak Bandar Diraja Klang
Where: Jalan Paip near Pekan Meru
When: 10th Jan 2010
Distance: 15KM with grueling hills
Complete Time: 2hours
New year new run, but never expect 1st run already cinya suffer, when i look at the route i already want to pengsan. hill, hill and hill... Despite being unfit since last year i still insist want to sign up this run, partly because the medal and partly i need to train my long run. The graph below show how the hills elevation look like this: (click for bigger graph)
The event was like chaos with power failure (3 times as i could remember) before the event start. The women open category was not brief clear when to start, some of the women open runner dint even know it already started. Water station was enough, got police to manage the traffic control. The medal was nice!
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