1stly , thanks to Ronnie (http://pm1.blogpost.com) who emailed to me the script on how to put in my pR's at my web site Check it out on the right below . Now I can easily refer to it and update it ;-)
Next, the track story :
Was late for track again , didn't really had time to strech properly nor warm up properly but good thing didn't get injured . Anyway , my legs felt really normal and no injured feeling .
When I arrived , track already started , fortunately the gang was just on their first round . The menu was :
4 x 400 m = 1'30 , 1'28, 1'26 , 1'28
3 x 800 m = 3'04, 3'05 , 3,06 ( I was refering to my interval timing about 2 months ago and it was averaging 3'15 , so I suppose i'm improving? )
1 x 1200 m = 4'48
5 x 400 m = 1'31 , 1'29, 1'32 , 1'33 , 1'27
1600 m = Warm down with the gang and Justin
Overall it was really tiring , but i 'm glad with the timings .
Distance : 8.8 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal but at times during running exertion felt the exhalation wasn't very normal, I don't know may be other people will feel like that too when they are exerting themselves .
Tuesday, May 31, 2005
Monday, May 30, 2005
(30/5/05)-Back to Bukit Jalil
Today ran with Michael , (my house mate) at Bukit Jalil . Haven't been there for a long time .Its a very hilly route . I din't have much semangat to go fast coz just recovering from my long run yesterday .
Average speed about 6 min per km pace.
Later in the night when to Jusco to buy another Nike Dri -Fit socks which I already have one . I like this socks more than New Balance Coolmax coz this socks is not so thick and doesn't absorb so much sweat which will make the socks heavy .
Distance : 10 km
Duration of work out :1 hour
Location : Taman Bukit Jalil
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal
Average speed about 6 min per km pace.
Later in the night when to Jusco to buy another Nike Dri -Fit socks which I already have one . I like this socks more than New Balance Coolmax coz this socks is not so thick and doesn't absorb so much sweat which will make the socks heavy .
Distance : 10 km
Duration of work out :1 hour
Location : Taman Bukit Jalil
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal
Sunday, May 29, 2005
(29/5/05)-Rerun pacesetter 15 km route and long run
Today is a day for long run . In fact last night , PM1 told me there was an extra bib for Larian Bomba which is about 10.8 km but I told him I have to go for my long run . Furthermore , if I go for the race , i will tend to go too fast and in the end my muscles will ache and in the end can't have proper traininng for next week .
Most of the run was paced with Howard . We went at an average speed , not too fast or too slow . It was a good run and the legs did not ache like 3 weeks ago during the practise run . I suppose the muscles have rejunevated and is back to normal
Average speed was 5 min 46 sec per km pace ( or less as there was a short stoppage).
Distance : 17.1 km
Duration of work out :1 hour 38 min
Location : Pacesetter 15 km race route and around lake at Lake Gardens
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal
Most of the run was paced with Howard . We went at an average speed , not too fast or too slow . It was a good run and the legs did not ache like 3 weeks ago during the practise run . I suppose the muscles have rejunevated and is back to normal
Average speed was 5 min 46 sec per km pace ( or less as there was a short stoppage).
Distance : 17.1 km
Duration of work out :1 hour 38 min
Location : Pacesetter 15 km race route and around lake at Lake Gardens
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal
Saturday, May 28, 2005
(28/5/05)-No P.R for 3 km time trial
Again broke 12 min barrier , but no P.R . (11 min 59 sec) It wasn't easy running at a high intencity speed but I took it as a training coz even if I suddenly ran fast and got selected for pacesetters team , I won't be running coz i'm going to Sabah on the 19/6/05 for some church activity .
The time 2 weeks ago was 11 min 58 sec but the splits were a bit different at that time ( 14/6/05) where I had the push and pull factor and Nelson to run with me at a consistent average 1 min 35 sec per lap pace
The split time this time is :
1 min 25
1 mn 34
1 min 37
1 min 38
1 min 39
1 min 41
50 sec
1 min 32 sec
Really envy those who can easily run below 1 min 30 sec per lap split time consistently .
Distance : 5.8 km ( Warm up 1.2 km, 3 km time trial and 400 m x 4 set time run)
Duration of work out :Approx 45 min
Location : Kg. Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , as breathing wasn't feeling normal
The time 2 weeks ago was 11 min 58 sec but the splits were a bit different at that time ( 14/6/05) where I had the push and pull factor and Nelson to run with me at a consistent average 1 min 35 sec per lap pace
The split time this time is :
1 min 25
1 mn 34
1 min 37
1 min 38
1 min 39
1 min 41
50 sec
1 min 32 sec
Really envy those who can easily run below 1 min 30 sec per lap split time consistently .
Distance : 5.8 km ( Warm up 1.2 km, 3 km time trial and 400 m x 4 set time run)
Duration of work out :Approx 45 min
Location : Kg. Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , as breathing wasn't feeling normal
Friday, May 27, 2005
(27/5/05)-Bicycle ride at Federal Highway
This will be my last time riding here at this hour . 7am on the bike lane had lots of motor bikes zooming passed me and some coming almost inches of me . It was such a scary experience .
I kept hoping every biker would see me and no one would bang me . Good thing nothing untoward happen . And I can smell a lot of polution .
Perhaps next time ride here again but on a public holiday or an hour when its off peak .
But actually I have rode on the bike lane before . That was way back during my teens when I used to cycle my racer from Bangsar to Astaka field near Asia Jaya to play football there . Now I regret I ever sold my racer . It was fast compared to my mountain bike .
That's all for my cross training day today .
Distance : Approx 20 km
Duration of work out :Approx. 50 min
Location : Federal Highway starting from near Angkasapuri to after Motorola and back
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
I kept hoping every biker would see me and no one would bang me . Good thing nothing untoward happen . And I can smell a lot of polution .
Perhaps next time ride here again but on a public holiday or an hour when its off peak .
But actually I have rode on the bike lane before . That was way back during my teens when I used to cycle my racer from Bangsar to Astaka field near Asia Jaya to play football there . Now I regret I ever sold my racer . It was fast compared to my mountain bike .
That's all for my cross training day today .
Distance : Approx 20 km
Duration of work out :Approx. 50 min
Location : Federal Highway starting from near Angkasapuri to after Motorola and back
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Thursday, May 26, 2005
(26/5/05)-Coach said I've put on weight
He said this last week and this week . Must be a hint .
Am I insulted ? NO
Top 3 reasons on the advantage of looking fat ( although some of my friends are asking me why have i lost weight ) :
1.Opponents thinks you can't run fast.
2.When the wind blows against you during the run , you can easily run pass the wind.
3.When running downhill , you can use your heavier weight to run down without much effort .
Anyway , I arrived at track on time and the menu for today was :
1200 m: warm up with Ronnie
400 m @3 quarter pace followed immediately by 400m fart leg .
6 x 1 km =(Can't really remember exactly) 3:41 , 3:44 , 3:47 , 3:45 , 3:44 , 3:52
1200 m : Warm down
Coach also said i'm not strong mentally . Am I insulted ,?YES , BUT A BIT
Top 3 reasons why i think I'm quite strong mentally :
1.Not many astmatics are pushing themselves in running coz they are afraid , whereas I know using the inhaler will help even if need to use 3 times in a track session .(not often i need to use 3 times)
2.I ran the 12 hour run at Kedah without joinning a marathon first .
3.I came back today and had to do some shopping at Mid Valley before the centre closes and had to tahan my hunger till 11 .30 pm .
Distance : 8.8 km
Duration of work out :Approx. 1 hour
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal,
BUT ...Justin and I did joke may be next time i should just breath astmatically in front of coach to show that I had really pushed myself and take my inhaler infront of him . ..hihihihihih
Am I insulted ? NO
Top 3 reasons on the advantage of looking fat ( although some of my friends are asking me why have i lost weight ) :
1.Opponents thinks you can't run fast.
2.When the wind blows against you during the run , you can easily run pass the wind.
3.When running downhill , you can use your heavier weight to run down without much effort .
Anyway , I arrived at track on time and the menu for today was :
1200 m: warm up with Ronnie
400 m @3 quarter pace followed immediately by 400m fart leg .
6 x 1 km =(Can't really remember exactly) 3:41 , 3:44 , 3:47 , 3:45 , 3:44 , 3:52
1200 m : Warm down
Coach also said i'm not strong mentally . Am I insulted ,?YES , BUT A BIT
Top 3 reasons why i think I'm quite strong mentally :
1.Not many astmatics are pushing themselves in running coz they are afraid , whereas I know using the inhaler will help even if need to use 3 times in a track session .(not often i need to use 3 times)
2.I ran the 12 hour run at Kedah without joinning a marathon first .
3.I came back today and had to do some shopping at Mid Valley before the centre closes and had to tahan my hunger till 11 .30 pm .
Distance : 8.8 km
Duration of work out :Approx. 1 hour
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal,
BUT ...Justin and I did joke may be next time i should just breath astmatically in front of coach to show that I had really pushed myself and take my inhaler infront of him . ..hihihihihih
Wednesday, May 25, 2005
(25/5/05)-Active Rest
I told Ronnie today at about 6 15 pm that i'll be resting. I told him that rsting is part of training . So I went home after that
Suddenly at 9 pm , my phone rang . My friend invited me to play futsal at his centre at Sri Petaling from 10 pm to 11 pm . I said why not , since its been a long time since i played futsal
There goes my rest for today hence we call it active rest .
Active rest coz even though not running but still sweating out with other sports .
Distance : Don't know , but perspired a lot just like running .
Duration of work out :Approx. 1 hour
Location : Insoccer Futsal Centre , Sri Petaling
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Suddenly at 9 pm , my phone rang . My friend invited me to play futsal at his centre at Sri Petaling from 10 pm to 11 pm . I said why not , since its been a long time since i played futsal
There goes my rest for today hence we call it active rest .
Active rest coz even though not running but still sweating out with other sports .
Distance : Don't know , but perspired a lot just like running .
Duration of work out :Approx. 1 hour
Location : Insoccer Futsal Centre , Sri Petaling
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Tuesday, May 24, 2005
(24/5/05)-Rainning , so to run or not to run ?
"RUN" , I was facing a dillema on the way to track as it was pouring .Ronnie was waiting for me there . And I promised to show up but showing up may not mean to run right ?
Suddenly ,with 1 more km to track , a biker passed in front of me .At the back of his jacket was the word " Run " !! So that was the answer , I took that as the cue and I decided to run at track no matter what .
Coach was waitng and there were not many people , even though I arrived late at about 6.45 pm , training has not started yet . Everyone was in the shed at the grandstand .
After 800 m warm up ,Coach said to do 6 km where we are to do 4 min 30 sec per km but I couldn't muster enough speed to go any faster . The rain got heavier and heavier and at 4.8 km , coach asked us to stop . I was relieved . It was not easy running in that kind of weather with the rain dripping onto my eyes ad my shoe getting wetter and wetter . In fact one of my eyes were almost shut throughout the run .
Nevertheless , the workout averaged out to be 4 min 41 sec per km pace .
After that chatted with Ms Lai , Phillis Loke and Ronnie .
Distance : 5.6 km
Duration of work out :Approx. 35 min
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Suddenly ,with 1 more km to track , a biker passed in front of me .At the back of his jacket was the word " Run " !! So that was the answer , I took that as the cue and I decided to run at track no matter what .
Coach was waitng and there were not many people , even though I arrived late at about 6.45 pm , training has not started yet . Everyone was in the shed at the grandstand .
After 800 m warm up ,Coach said to do 6 km where we are to do 4 min 30 sec per km but I couldn't muster enough speed to go any faster . The rain got heavier and heavier and at 4.8 km , coach asked us to stop . I was relieved . It was not easy running in that kind of weather with the rain dripping onto my eyes ad my shoe getting wetter and wetter . In fact one of my eyes were almost shut throughout the run .
Nevertheless , the workout averaged out to be 4 min 41 sec per km pace .
After that chatted with Ms Lai , Phillis Loke and Ronnie .
Distance : 5.6 km
Duration of work out :Approx. 35 min
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Monday, May 23, 2005
(23/5/05)-Slow paced recovery run
Just ran very slowly as a recovery run after the race yesterday . Muscles felt a bit stiff at the thighs , I suppose due to overusage of it as the race yesterday had plenty of hills .
It has been a long time since i ran so slow . Looking forward to faster runs tommorow onwards .
Distance : 4.6 km
Duration of work out :Approx. 35 min
Location : Lake Garden
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
It has been a long time since i ran so slow . Looking forward to faster runs tommorow onwards .
Distance : 4.6 km
Duration of work out :Approx. 35 min
Location : Lake Garden
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Sunday, May 22, 2005
(22/5/05)-Pacesetter 15 km run and the happy P.R !!
I was just aiming to go below 1 hour 15 min coz I remembered two weeks ago i managed the same time at a struggle . My leg really ached 3 quarter way during the practise run 2 weeks ago . I really felt like stopping .I didn't have much power uphill and downhill.
Today being a race , I felt better than 2 weeks ago . The uphill and downhills were faster .Really liked how the markrs are shown to indicate the distance throughtout the route .
In fact , at the start , I was assembled at the 65 min and below pen . I knew that I won't be achieving this but it was just to psyche me up to be together with the fast people. As usual , using my usual tactic , I like to pace with runners not from my category and spur them on . There was this uncle , who was quite fast and I just paced with him . I told him , let's overtake that guy in front , but he was getting tired and after awhile , he asked me to go on first .
I'm happy because Istly I got a better time than 2 weeks ago , I hear i got 32nd place in my category and and also there was no pain at all as I ran ( Thank you Jesus !:) .
Some analysis :
1st 10 k : 45 min 46 sec = 4 min 34 sec per km pace
Overall average pace = 4 min 31 sec per km pace
Distance : 14.8 km
Duration of work out :1 hour 6 min 55 sec (not sure how many seconds actually , will know actual results in about 3 days time )
Location : Lake Garden to Kenny hill and back
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing feel normal , but used once since its a race , just in case
Today being a race , I felt better than 2 weeks ago . The uphill and downhills were faster .Really liked how the markrs are shown to indicate the distance throughtout the route .
In fact , at the start , I was assembled at the 65 min and below pen . I knew that I won't be achieving this but it was just to psyche me up to be together with the fast people. As usual , using my usual tactic , I like to pace with runners not from my category and spur them on . There was this uncle , who was quite fast and I just paced with him . I told him , let's overtake that guy in front , but he was getting tired and after awhile , he asked me to go on first .
I'm happy because Istly I got a better time than 2 weeks ago , I hear i got 32nd place in my category and and also there was no pain at all as I ran ( Thank you Jesus !:) .
Some analysis :
1st 10 k : 45 min 46 sec = 4 min 34 sec per km pace
Overall average pace = 4 min 31 sec per km pace
Distance : 14.8 km
Duration of work out :1 hour 6 min 55 sec (not sure how many seconds actually , will know actual results in about 3 days time )
Location : Lake Garden to Kenny hill and back
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing feel normal , but used once since its a race , just in case
Saturday, May 21, 2005
(21/5/05)-Easy track work
My friend Michael wanted to test out his 1500 m today and i was to be his pacer . There was also a time trial for 3 km by Pacesetters . I told him we will do the 1500 m run first .
So what we did was :
1.2 km - Warm up
1500 m -time trial and pacer for Michael: 6 min 26 sec ( 4 min 17 sec per km pace)
3000 m - time trial and pacer for Michael
- he ran half way and ribs pain , then i just pace with Ms. Lai ( Ist time at the trial and got 15 min)
All in all , it was just a run to just sweat out a bit . I didn't really strain myself and wanted to save my legs for tommorow's run . Looking forward to the run !!
Distance : 5.7 km
Duration of work out :Approx 45 min
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
So what we did was :
1.2 km - Warm up
1500 m -time trial and pacer for Michael: 6 min 26 sec ( 4 min 17 sec per km pace)
3000 m - time trial and pacer for Michael
- he ran half way and ribs pain , then i just pace with Ms. Lai ( Ist time at the trial and got 15 min)
All in all , it was just a run to just sweat out a bit . I didn't really strain myself and wanted to save my legs for tommorow's run . Looking forward to the run !!
Distance : 5.7 km
Duration of work out :Approx 45 min
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Thursday, May 19, 2005
(19/5/05)-Last track work before Pacesetter 15 km run
Today will be the last run before this Sunday's race . Legs still felt a bit achy , could feel a bit of ache as I ran . Hopefully will be completely ok on this Sunday .
The menu was :
Warm up : 400 m
Fast slow : 400 m
2.4 km = 10 min 31 sec = 4 min 22 sec per km pace
4 x 800 m =Lap 1 = 3 min 14 sec
Lap 2 = 3 min 6 sec
Lap 3 = 3 min 5 sec
Lap 4 = 3 min 13 sec
4 x 400 m = Lap 1 = 1 min 33 sec
Lap 2 = 1 min 41 sec
Lap 3 = 1 min 47 sec
Lap 4 = 1 min 37 sec
Warm down = 800 m
Its was quite a tiring work out hence the slow 400 m lap times . My fellow runner Yamazaki was there and he he was very tired after every run . He said that he put in 100 % effort every time whereas we put in probably 90 % effort only . With his effort , at 40 + , he will improve more than others including me who only put in 90 % .
Distance : 8.8 km
Duration of work out :Approx 1 hour
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
The menu was :
Warm up : 400 m
Fast slow : 400 m
2.4 km = 10 min 31 sec = 4 min 22 sec per km pace
4 x 800 m =Lap 1 = 3 min 14 sec
Lap 2 = 3 min 6 sec
Lap 3 = 3 min 5 sec
Lap 4 = 3 min 13 sec
4 x 400 m = Lap 1 = 1 min 33 sec
Lap 2 = 1 min 41 sec
Lap 3 = 1 min 47 sec
Lap 4 = 1 min 37 sec
Warm down = 800 m
Its was quite a tiring work out hence the slow 400 m lap times . My fellow runner Yamazaki was there and he he was very tired after every run . He said that he put in 100 % effort every time whereas we put in probably 90 % effort only . With his effort , at 40 + , he will improve more than others including me who only put in 90 % .
Distance : 8.8 km
Duration of work out :Approx 1 hour
Location : Kampung Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Wednesday, May 18, 2005
(18/5/05)-Running in darkness
Ran at night again due to time factor . Almost a quarter of the run was in darkness due to faulty street lights . It was a scary feeling after what happen to Jenny who got an accident while running .
I wanted to run more than 10 km but after the first round thighs felt a bit achy . Didn't want to strain myslef as the Pacesetter 15 km run is this Sunday .
Distance : 9 to 10 km
Duration of work out :57 min
Location : Tmn Desa
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
I wanted to run more than 10 km but after the first round thighs felt a bit achy . Didn't want to strain myslef as the Pacesetter 15 km run is this Sunday .
Distance : 9 to 10 km
Duration of work out :57 min
Location : Tmn Desa
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal
Monday, May 16, 2005
(16/5/05)-PR for 13 lapper (16.9km) at KLCC
I have been wanting to do this 13 lapper for a long time but didn't have the time . At last today I had some time even though by the time i arrived , it was already almost 7 pm coz of the jam . Justin was there and I ran with him 1 lap and also somewhere in the middle of my run . I couldn't last with him coz he was too fast as he was doing a VO2 max thingy .
Here's the analysis of the split times which helped with my PR ,the 1st lap run with Justin helped too . Thanks Justin :)
1 lap = 1.3 km
Lap 1 = 5 min 44 sec ( ran with Justin)
Lap 2 =6 min 10 sec
Lap 3 = 6 min 22 sec ( more comfortable pace for me)
Lap 4 = 6 min 33 sec (slowing down a bit)
Lap 5 = 6 min 34 sec ( almost same pace)
Lap 6 = 6 min 26 sec ( didn't want to be too slow)
Lap 7 = 6 min 27 sec ( maintain this pace)
Lap 8 = 6 min 21 sec ( ran with Justin , so ran a bit faster)
Lap 9 = 6 min 23 sec ( still around this pace)
Lap 10 = 6 min 19 sec ( On turbo again)
Lap 11 = 6 min 14 sec ( need to be faster a bit to P.R )
Lap 12 = 6 min 11 sec ( Have a feeling can break other people's record too)
Lap 13 = 5 min 52 sec ( Last lap must always go faster and then can get better P.R)
P.R !!
1 hour 21 min 41 sec
Average pace = 4 min 50 sec per km pace
Distance : 16.9 km
Duration of work out :1 hour 21 min 41 sec
Location : KLCC
# of times used
Asthmatic inhaler and remarks : 2 time used inhaler , breathing didn't feel good before the run
Here's the analysis of the split times which helped with my PR ,the 1st lap run with Justin helped too . Thanks Justin :)
1 lap = 1.3 km
Lap 1 = 5 min 44 sec ( ran with Justin)
Lap 2 =6 min 10 sec
Lap 3 = 6 min 22 sec ( more comfortable pace for me)
Lap 4 = 6 min 33 sec (slowing down a bit)
Lap 5 = 6 min 34 sec ( almost same pace)
Lap 6 = 6 min 26 sec ( didn't want to be too slow)
Lap 7 = 6 min 27 sec ( maintain this pace)
Lap 8 = 6 min 21 sec ( ran with Justin , so ran a bit faster)
Lap 9 = 6 min 23 sec ( still around this pace)
Lap 10 = 6 min 19 sec ( On turbo again)
Lap 11 = 6 min 14 sec ( need to be faster a bit to P.R )
Lap 12 = 6 min 11 sec ( Have a feeling can break other people's record too)
Lap 13 = 5 min 52 sec ( Last lap must always go faster and then can get better P.R)
P.R !!
1 hour 21 min 41 sec
Average pace = 4 min 50 sec per km pace
Distance : 16.9 km
Duration of work out :1 hour 21 min 41 sec
Location : KLCC
# of times used
Asthmatic inhaler and remarks : 2 time used inhaler , breathing didn't feel good before the run
Saturday, May 14, 2005
(14/5/05)-Broke 12 min barrier at 3 km time trial
PM 1 and PM 19 wasn't coming . In fact very few were at the time trial . Not sure who will be able to help pace me . Was glad to see Nelson there and I knew he could pull me as he is young and talented .
He said he couldn't run well before the trial but in fact he was leading the way during the run . I knew in order to break my current best , I just need to maintain below 1 min 40 sec every lap
Managed to do that ,thanks to Nelson who was 10 sec faster than me , I managed to break the 12 min barier and got 11 min 58 sec !!
Distance : 5.7 km ( Warm up 1.2 km, 3 km time trial and 1.5km average pace run)
Duration of work out :Approx 45 min
Location : Kg. Panda Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , just in case since i'm going for Time trial
He said he couldn't run well before the trial but in fact he was leading the way during the run . I knew in order to break my current best , I just need to maintain below 1 min 40 sec every lap
Managed to do that ,thanks to Nelson who was 10 sec faster than me , I managed to break the 12 min barier and got 11 min 58 sec !!
Distance : 5.7 km ( Warm up 1.2 km, 3 km time trial and 1.5km average pace run)
Duration of work out :Approx 45 min
Location : Kg. Panda Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , just in case since i'm going for Time trial
Friday, May 13, 2005
(13/5/05)-Bicycle ride
Decided to add some cross training elements to my training . I tried not to stand up when going uphill , just shifted to easier gear . There was a pasar malam and the road was crowded and I had to slow down at the stretch .
Lesson learnt , don't cycle on a pasar malam day
Distance : 13.8 km
Duration of work out :Approx 45 min
Location : Taman Desa
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't that smooth but manageble
Lesson learnt , don't cycle on a pasar malam day
Distance : 13.8 km
Duration of work out :Approx 45 min
Location : Taman Desa
# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't that smooth but manageble
Thursday, May 12, 2005
(12/5/05)-KLCC run and PR
Its been a long time since I ran at KLCC . Today I had the opportunity .
Actually it was a choice between track work at Kg Pandan and KLCC . My hamstring doesn't feel normal today . I remember the last time my hamstring didn't feel normal and I persisted to go to track and then got a minor strain on the hamstring .
This time its once bitten twice shy . Won't want to hurt my hamstring with 10 more days to New Balance 15 km run .
Wanted to do 13 laps but I felt I could only go 10 laps .
Managed a P.R of 1 hour 9 min and 3 secs for the 10 laps which is equal to 13 km which is equal to approx 5 min 18 sec per km pace.
On the way to the 10 laps , I managed to P.R. for the 8 laps which is 10.4km , the time was 54 min 34 sec ( Previous record was 55 min 05 sec on 22/3/05)
Distance : 13 km
Duration of work out :Approx 1 hour 10 min
Location : KLCC
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't that clear before the run , in fact half way during the run I felt just a bit asthmatic and breathing again not so normal but I pressed on .
Actually it was a choice between track work at Kg Pandan and KLCC . My hamstring doesn't feel normal today . I remember the last time my hamstring didn't feel normal and I persisted to go to track and then got a minor strain on the hamstring .
This time its once bitten twice shy . Won't want to hurt my hamstring with 10 more days to New Balance 15 km run .
Wanted to do 13 laps but I felt I could only go 10 laps .
Managed a P.R of 1 hour 9 min and 3 secs for the 10 laps which is equal to 13 km which is equal to approx 5 min 18 sec per km pace.
On the way to the 10 laps , I managed to P.R. for the 8 laps which is 10.4km , the time was 54 min 34 sec ( Previous record was 55 min 05 sec on 22/3/05)
Distance : 13 km
Duration of work out :Approx 1 hour 10 min
Location : KLCC
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't that clear before the run , in fact half way during the run I felt just a bit asthmatic and breathing again not so normal but I pressed on .
Tuesday, May 10, 2005
(10/5/05)-Back to track work again after 2 weeks absence
I have missed a total of 4 track sessions last week and week before last .week before last coz when Aceh and last week coz recovering from diarhea and busy .
Not sure how I would fare at track today . ilook ed at the last time i had a similar work out on 15/3/05 and saw I'm not that off
Here's the menu :
Own warm up : 800 m
Warm up with the rest : 800 m
400 m in which 50 m fast 50 m slow
2 km 95 % effort : 7 min 53 sec ( 15/3/05 7 min 50 sec )
1st lap : 1 min 30 sec
2nd lap : 1 min 30 sec
3rd lap : 1 min 30 sec
4th lap : 1 min 40 sec ( approx , forgot to time)
5th lap : 1 min 41 sec ( approx , forgot to time)
400 m warm down
Used inhaler .
Then 400m x 8: ( 15/3/05 1 min 32 sec average)
Lap 1 : 1 min 29 sec
Lap 2 : 1 min 30 sec
Lap 3 : 1 min 30 sec
Lap 4 : 1 min 35 sec
Lap 5 : 1 min 33 sec
Lap 6 : 1 min 35 sec
Lap 7 : 1 min 41 sec
Lap 8 : 1 min 13 sec ( all out) ( 15/3/05 1 min 9 sec)
Warm down : 800 m
I think its not too far from March progress and I think I can get back to the same level with 4 more speed sessions .
Distance : 8.4 km
Duration of work out :Approx 1 hour
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 1/2 times used inhaler there was some open burning near the track and that affected my breathing and triggered the asthma .
Not sure how I would fare at track today . ilook ed at the last time i had a similar work out on 15/3/05 and saw I'm not that off
Here's the menu :
Own warm up : 800 m
Warm up with the rest : 800 m
400 m in which 50 m fast 50 m slow
2 km 95 % effort : 7 min 53 sec ( 15/3/05 7 min 50 sec )
1st lap : 1 min 30 sec
2nd lap : 1 min 30 sec
3rd lap : 1 min 30 sec
4th lap : 1 min 40 sec ( approx , forgot to time)
5th lap : 1 min 41 sec ( approx , forgot to time)
400 m warm down
Used inhaler .
Then 400m x 8: ( 15/3/05 1 min 32 sec average)
Lap 1 : 1 min 29 sec
Lap 2 : 1 min 30 sec
Lap 3 : 1 min 30 sec
Lap 4 : 1 min 35 sec
Lap 5 : 1 min 33 sec
Lap 6 : 1 min 35 sec
Lap 7 : 1 min 41 sec
Lap 8 : 1 min 13 sec ( all out) ( 15/3/05 1 min 9 sec)
Warm down : 800 m
I think its not too far from March progress and I think I can get back to the same level with 4 more speed sessions .
Distance : 8.4 km
Duration of work out :Approx 1 hour
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 1/2 times used inhaler there was some open burning near the track and that affected my breathing and triggered the asthma .
Monday, May 09, 2005
(9/5/05)-Easy fart leg type recovery run
Did a sort of recovery run today . Its called a "sort" coz it was an assortment . My house mate Michael wanted to go to track as he was going to join a 1500 m race and trainning hard for it
I was to be his pacer in training today . Ran with him for his trainning which started with a 1.3 km warm up , then 1500 m time trial and then followed by a 400 m x 5 ( = 2km)
Lastly ended with a 1200 m warm down
It was just an easy run for me after yesterday's long run as my legs were still sore .
Distance : 6 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : o times used inhaler ,Breathing normal
I was to be his pacer in training today . Ran with him for his trainning which started with a 1.3 km warm up , then 1500 m time trial and then followed by a 400 m x 5 ( = 2km)
Lastly ended with a 1200 m warm down
It was just an easy run for me after yesterday's long run as my legs were still sore .
Distance : 6 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : o times used inhaler ,Breathing normal
Sunday, May 08, 2005
(8/5/05)-Pacesetter 15 km familiarisation run
At last , Pacesetter has managed to bring us thru this route which I have been wanting to try out . IT will be the New balance 15 km race route on 22/5/05 . Its a very hilly route .
A lot of people were at the Bukit Aman car park when I arrived and there wasn't any more space to park and I just simply park somewhere in the car park . When I came down from my car , they were already doing stretching together .
5 to 10 minutes later we are off .
I started slow but slowly got into 5 min per km pace and slowly caught up with the front runners , the top 20 front runners at least .
Being my first run above 15 km after a long lay off , it was starting to get heavy on the legs towards the last 3 to 4 km , I suppose because of the many hills too.
Nevertheless , I persisted on at my current pace and sometimes a bit faster to catch up with certain people who overtook me . John who was at first running with me have took off further in front .
In the end finished in 1 hour 15 min for a 5 min per km pace.
Distance : 15 km
Duration of work out :1 hour 15 min
Location : Bukit Aman to Kenny hill route and back
# of times used
Asthmatic inhaler and remarks : o times used inhaler ,Breathing normal
A lot of people were at the Bukit Aman car park when I arrived and there wasn't any more space to park and I just simply park somewhere in the car park . When I came down from my car , they were already doing stretching together .
5 to 10 minutes later we are off .
I started slow but slowly got into 5 min per km pace and slowly caught up with the front runners , the top 20 front runners at least .
Being my first run above 15 km after a long lay off , it was starting to get heavy on the legs towards the last 3 to 4 km , I suppose because of the many hills too.
Nevertheless , I persisted on at my current pace and sometimes a bit faster to catch up with certain people who overtook me . John who was at first running with me have took off further in front .
In the end finished in 1 hour 15 min for a 5 min per km pace.
Distance : 15 km
Duration of work out :1 hour 15 min
Location : Bukit Aman to Kenny hill route and back
# of times used
Asthmatic inhaler and remarks : o times used inhaler ,Breathing normal
Saturday, May 07, 2005
(7/5/05)-Asthma attack and then attack my 3 km PR
5 am : I was awaken by some difficulty in breathing Asthma attck 2 hours before time trial !! Used my inhaler . Waited for 5 minutes . Still didn't work . Used inhaler again . This time it worked . Got back to bed .
6.30 am : Alarm rings , time to wake up for time trial . Breathing back to normal . Got ready and drove there , reached by 7 am . No traffic . Used my inhaler again just in case .
A short warm up with Ronnie of about 1 km , Ronnie under pressure , me no pressure coz I don't think I 'm going to do well coz no speed work or solid training for almost 1 1/2 weeks In fact my legs are a bit sore from Thursday's 7 km run .
Put on my deep heating cream because of the soreness .
The time trial begins . Not sure how will I be running . I expected to do worse then week before last ( My time week before last was 12 min 42 sec ). I just ran my pace .
I had a push and pull factor .Istly someone was leading the group and I just followed him as close as possible . That was the pull factor .
The push factor , 2 other people behind me breathing heavily and including Sim (www.petalingrunner.blogspot.com) who was running barefeet and I could hear him running .
I just ran on and lost track of the laps . I then asked the referees how many more laps and they said 2 more . I then on my turbo and overtook the guy whom I was following . At the last lap , to confirm again , I asked how many more lap and the refereee said last lap . I put on my super turbo and ran as fast as I can
Here are the split timings :
1st 200 m = 46 sec
1st lap = 1 min 37 sec
2nd lap = 1 min 41 sec
3rd lap = 1 min 44 sec
4th lap = 1 min 44 sec
5th lap = 1 min 46 sec
6th lap = 1 min 40 sec
Final lap = 1 min 21 sec
Total time and P R = 12 min 22 sec
I'm delighted to break my previous P. R by 20 secs . Its a 4 min 7 sec per km pace
Warm down : 1.2 km bare feet with Justin
Distance : 5.2 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 3 times used inhaler ! ( See report at top)
6.30 am : Alarm rings , time to wake up for time trial . Breathing back to normal . Got ready and drove there , reached by 7 am . No traffic . Used my inhaler again just in case .
A short warm up with Ronnie of about 1 km , Ronnie under pressure , me no pressure coz I don't think I 'm going to do well coz no speed work or solid training for almost 1 1/2 weeks In fact my legs are a bit sore from Thursday's 7 km run .
Put on my deep heating cream because of the soreness .
The time trial begins . Not sure how will I be running . I expected to do worse then week before last ( My time week before last was 12 min 42 sec ). I just ran my pace .
I had a push and pull factor .Istly someone was leading the group and I just followed him as close as possible . That was the pull factor .
The push factor , 2 other people behind me breathing heavily and including Sim (www.petalingrunner.blogspot.com) who was running barefeet and I could hear him running .
I just ran on and lost track of the laps . I then asked the referees how many more laps and they said 2 more . I then on my turbo and overtook the guy whom I was following . At the last lap , to confirm again , I asked how many more lap and the refereee said last lap . I put on my super turbo and ran as fast as I can
Here are the split timings :
1st 200 m = 46 sec
1st lap = 1 min 37 sec
2nd lap = 1 min 41 sec
3rd lap = 1 min 44 sec
4th lap = 1 min 44 sec
5th lap = 1 min 46 sec
6th lap = 1 min 40 sec
Final lap = 1 min 21 sec
Total time and P R = 12 min 22 sec
I'm delighted to break my previous P. R by 20 secs . Its a 4 min 7 sec per km pace
Warm down : 1.2 km bare feet with Justin
Distance : 5.2 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 3 times used inhaler ! ( See report at top)
Thursday, May 05, 2005
(5/5/05)-Back from Aceh and started training today
I'm back at last . Came back on Monday afternoon . I only ran once in Aceh , there was a jogging path of 450 m there and I ran around 6 .5 km there . After that we shifted to a place where there is no jogging path and the road wasn't conducive for running , too dusty .
I skipped a bit , but after that my calf ached for a few days and that was the end of my skipping .
I noticed the rebuilding at Aceh still taking a very long time . Many still homeless and still staying in tents or with friends . At areas near the coastline , you can actually film a war movie there !!
Helped a bit with the medical work there and there will be pictures soon .
On Monday , just rode my mountain bike around 10 km .
Tuesday , diarrhea and just recovered today . Ran at about 10.50 pm . Was comtemplating either a long slow run or a short fast run . I took the fast run then . Didn't want to take the long run coz just began to run again after a long break . Its great to be able to run again .
I won't be surprised if I lose some of my stamina and speed , but will be able to train and get it again .
Distance : 7 km
Duration of work out :Approx 45 min
Location : Taman Desa
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,Felt just a bit asthmatic , since this morning .
I skipped a bit , but after that my calf ached for a few days and that was the end of my skipping .
I noticed the rebuilding at Aceh still taking a very long time . Many still homeless and still staying in tents or with friends . At areas near the coastline , you can actually film a war movie there !!
Helped a bit with the medical work there and there will be pictures soon .
On Monday , just rode my mountain bike around 10 km .
Tuesday , diarrhea and just recovered today . Ran at about 10.50 pm . Was comtemplating either a long slow run or a short fast run . I took the fast run then . Didn't want to take the long run coz just began to run again after a long break . Its great to be able to run again .
I won't be surprised if I lose some of my stamina and speed , but will be able to train and get it again .
Distance : 7 km
Duration of work out :Approx 45 min
Location : Taman Desa
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,Felt just a bit asthmatic , since this morning .
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