28/11/05-Monday morning -Run with Michael

This MORNING , had a slow run with Michael . I took him trhough my Tmn Desa route for the 1st time . It was polluted and full of cars at certain areas .A big bus honked us and gave us a scare !!

Distance : 10 km
Duration of work out :1 hour 10 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(24/11/05-27/11/05 , Thursday to Sunday)

27/11/05-Sunday -Help Shift and Gym

Afternoon , took things from ground floor to my friends new hse ( he is renting from me) to 5th floor .

8pm - Went to gym and run 7 km for 36 min .

Distance : 7 km
Duration of work out :36 min
Location : California Fitness


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler but felt a bit asthmatic , nevertheless , controlled my breathing .






26/11/05-Saturday -REST

Walk about Bukit Bintang and ate Sarawak Laksa at Sarawak cultural shop .

Distance : 2 km
Duration of work out :Approx 1 hour
Location : Bukit Bintang


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler



25/11/05-Friday -Run with Justin

I was late and only started at 7 pm , Justin started first .
Some fartlegs at Lake Garden.


Distance : Approx 11 km
Duration of work out :Approx 1 hour 10 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler






24/11/05-Thursday -Night Run

11pm to 12 midnight

Distance : 10 km
Duration of work out :Approx 1 hour
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(22/11/05(Tuesday)-and 23/11/05(Wednesday)

23/11/05-(Wednesday)-Cycle at gym

RPM maintain average 90

Distance : 20 km
Duration of work out :Approx 1 hour
Location : California Fitness


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler







22/11/05(Tuesday)-Fartleg with Justin

Moderate speed on the flats , slow downhill and run fast uphill until,l out of breath .


Distance : Approx 12 to 13 km
Duration of work out :Approx 1 hour 10 min
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(21/5/05-Monday)-Futsal as a recovery exercise

Today leg aches a bit after Terry Fox run on Sunday . Decided to play futsal at 10 am . There weren't enough players . In the end , the rules changed to only score in the D .

A good active rest workout .


Distance : n.a.
Duration of work out :1 hour
Location : Sunway Extreme Park


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(20/11/05)-BACK TO BLOGGING- TERRY FOX RUN !!

Its been 2 months since I last blogged due to being busy with work . I'm still running .

FROM NOW :

MY BLOGS WILL BE SHORT AND SWEET , NOT SURE IF READERS WILL LIKE IT BUT ITS MAINLY FOR MY REFERENCE .

Please do read anyway , I have no secret on my trainning



TERRY FOX RUN :


Position : Approx 6 or 7 th place over at least 300 over , but no prize since just for charity.

Average Pace : 4 min 12 sec per km pace


Distance : 5 km
Duration of work out :21 min 00 sec
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,its sort of a race and took inhaler just in case .

Noticed : Lots of Mat Sallehs !