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

Energizer Night Race 2010

Event: Energizer Night Race

Where: Cyber Jaya

When: 27th March 2010

Distance: 21 KM

Complete Time: 3h07m

Bareno Run 2010

Event: Bareno Run 2010

Where: Stadium Bukit Jalil

When: 14th March 2010

Distance: 15 KM

Complete Time: 1h51m @ Rabbit 1h41m

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

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.

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

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

Hartamas Route revisit

Long Slow Run...

17.5km=2h07mins@7m20sec/km

Morning run

2.5km 14m40s

rest 3mins

2.6km 14m50s

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

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...

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...

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!

Today blogging from my imac just come back from the shop yesterday, but the problem still there. :( i guess the imac will return to to apple again next week...

Close shop for the year of 2009

After last week Malakoff 12km run, it was the last run for the year. I am looking forward for 2010 run. Hope to get more medal next year to add to my medal tally :)

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

2008 medals:

1. Standard Chartered 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, 90km Cycle, 21km Run

2007 & 2006 medals:

have to go back miri audit.

When i look at these medals, it motivate me to train harder and to join more races in future :)

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%