Wednesday-2nd Workout-just cycle

Tried out my radio feature from my handphone at the gym in order to watch one of the 3 channels on Astro ( CNN , National Geography and MTV) . It WORKS !! Workouts at gym won't be boring anymore ! :)

Distance : 19 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(28/12/05-Wednesday-Run again on threadmill)

Wanted to test out my legs if I could run without pain . No pain till the 6.5 km , so i stopped at the 7 th km and continued on the crosstrainer ,no pain at all on the crosstrainer .

Distance : Threadmill 7 km , Crosstrainer 3 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(27/12/05 Tuesday-Recovery Cycle at gym)

Since I didn't run on Sunday and Monday , coz of the ligament injury , I decided to put on the mileage for the cycling coz I know the cycling doesn't affect my ligament pain . Sure enough there was no pain when cycling .


Distance : 25 km
Duration of work out :Approx 1 hour 12 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(27/12/05-Ligament injured)

No trainning Sunday and Monday . There is a pain at the left of my left hamstring . I think its a ligament , according to PM 8 . No ache at hamstring or thigh , just this nagging pain whenever i take astep .

Looks like i have to just swim and cycle while waiting for healing . not sure if will heal on time for 1/1/06 , Pacemaker New Year run ?

(23/12/05 & 24/12/05-Friday and Saturday)

25/12/05 - MERRY CHRISTMAS EVERYBODY !!


(24/12/05-Saturday-Accidentally ran double hill twice !.... )

First time join coach for the long run . he said to go for double hill ( which i knew the route ) , THEN 8.5 Km hill ( which I don't know the route , and then to lake and 1 loop .

My leg , especially hamstring still sore from Thursday trainning thus i joined the middle pack . After the double hill , I couldn't see the front pack nor the back pack of people , i wasn't sure where to go to the 8.5 km hill and just when slowly on the double hill again .

It was a very very slow run for me .I just kept going .

Earlier i was encouraged by coach coz once awhile he wil come and drive near us and give some encouraging words . At times he stopped at certain place for us to have some cold water . This time since I wasn't following the route , there was no encouragement .

The only motivating factor was to play back what coach said to me earlier :
" That's right Kenny , keep going at this pace , don't have to go fast , this is how you build back your stamina base "

Went back home after that and was very very tired and slept in the afternoon for almost 2 hours .

Distance : 22 km
Duration of work out :Approx 2 hour 15 min
Location : Bukit Aman to double hill


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal





(23/12/05-Friday-Cycle)

Just cycled slowly at the gym as a recovery exercise from Thursdays' hard workout .

Distance : 15 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(22/12/05-Thursday-Track : Gasping for breath !!)

Firstly warm up 1600 m

Then coach came at 6 15 pm and he said he got to rush off by 7 pm . Therefore I think the trainning also rushed but high quality .

Coach really make us pia this time !! .
The rush menu :

400 m : 3/4 pace
400 m : 50 slow 50 fast

400 m x 3 : 3/4 pace ( Average 1 min 40 sec)
400 M : 90-95 % PACE ( 1 min 11 sec)
400 m :50 % pace ( 1 min 45 sec)
400 M : 90-95% PACE ( 1 min 16 sec)
400 m : 50 % pace ( Forgot coz seiing stars !!)
400 m : 90-95 % PACE ( 1 min 15 sec)
400 m : 50 %
400 m : 100% PACE AT 0 energy level !! ( 1 min 12 sec )

After that chatted with Wan Lin and jogged 1200 m

See :
http://hauwanlin.blogspot.com/

Leg aches a bit .

Distance : 7.6 km
Duration of work out :Approx 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing not normal during the 1st half of trainning .

(21/12/05-Double the distance from Tues)

The legs are getting less and less pain . Therefore muscles are recovering . Managed to double the threadmill mileage from Tuesday .


Tuesday was 4 km only .

Distance : 8 km
Duration of work out :approx 45 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing not normal during the run at threadmil .

(19/12/05 and 20/12/05- Monday and Tuesday)

20/12/05-Tuesday-Slightly better

Still aching but less than Monday . Threadmill 4 km at slow pace and cycled 15 km , also at slow pace .

Distance : see above
Duration of work out :1 hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing not normal during the run at threadmil coz the auto air freshener smell wasn't conducive for me .



19/12/05-Monday-Leg ache

Leg aches after the race . Every step hurts . Decided to just do a bit of activity at the gym and used the cross trainer . Wanted to use the Jacuzi as it was a good massager but the heat was not working , only normal temperature water so didn't use it .


Distance : 2 km
Duration of work out :15 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal

(18/12/05-Sunday-Mizuno wave run -Head to head battle)

Here's a summary of my run :

1st km : Saw PM 8 at 1st km near the train station and overtook him , I didn't look back .

4th km : At the beginning of the double hill , PM8 overtook me
for a while

5th km : Downhill , I overtook PM8

8th km : Near Sultan Salehuddin u -turn , my stomach pain , 4 to 5 people started to overtook me as i slowed down , PM 8 also came by , I told him go ahead , i have lost the fight , my stomach pain .

9th km : I have some hope ,my pain subside , so at the down hill near Tugu Negara ,i on my turbo and go at 4 min per km pace downhill and overtook him , speed all the way .

10th km : One Chinese guy overtook me , not sure his name but he looked familiar. good thing it was not PM 8 . But i was afraid , i didn't dare to look back .

Last 100 m : Sprint all all the way to finish line untill face looking like want to "berak" , no looking back , scared people overtake me .

RESULT : 57th overall

How close were we :

My timing : 47 min 10 sec
PM 8 timing : 47 min 20 sec

10 secs apart !!

A tiring race and slow uphills with lactic acid !!


Distance : 10.1 km
Duration of work out :47 min 10 sec
Location : Padang Merbuk


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler just in case since its a race , breathing normal

(Friday-16/12/05-Run and cycle)

At gym : Ran on threadmill 5 km , almost 5 min per km plus pace .
Then cycled 15 km for 29 min 08 sec equivalent to 31 km/h pace , rpm average 101 .


Distance : 5 km run, cycle 15 km
Duration of work out :1 hour
Location : Gym @ California Fitness Mid Valley


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal

(14/12/05 & 15/12/05-Wednesday and Thursday)

Thursday- Dizzy Futsal

Suppose to go track but no time . Decided to join my friends for futsal . Didn't bring my football specs so couldn't play really well as I was wearing my everyday specs which was a bit looser .

Didn't go all out .

I think its ok not to go all out coz wave run this Sunday !


Distance : n-a
Duration of work out :45 min
Location : Kuchai


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal





Wednesday- 11 km at gym


Distance : 11 km
Duration of work out :59 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal

(11/12/05-Sunday morning -KLIM 1st leg circuit run) and evening Futsal

MORNING


5th place . 4 min 39 sec per km pace . Not enough power yet . 1st 2.3 km lap already too fast at 4 min 12 sec per km pace .


Conclusion : I have become slow coz if it was a 10 km run , I would have got only 46 min !!

Distance : 11.5 km
Duration of work out :53 min 35 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing normal , but used as this is a race , just in case .


EVENING

Futsal with some friends

Distance : n-a-
Duration of work out :1 hour 25 min
Location : Kuchai


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing tiring and abnormal for the 1st 30 min but after that was OK .

(10/12/05-Saturday morning-My first mountain biking experience !!

I was afraid of leeches and falling . My friend took me to this trail , I used his bike . Its quite light . The downhills were the most dangerous thing I did this year !! As I went downhill , I remebered my friend telling me earlier the day before to be careful and don't fall .

I'm still alive !!


The conversation before this on Friday :

Me : Ok , I'll meet you tmw at 6 am .

Hangs up .

5 min later :

Me : I remembered you said got tiger ?
Friend : Don't worry , tiger all run away already .
Me : I'm afraid of leech .
Friend : It won't kill .




Distance : 16 km
Duration of work out :Approx 2 hour 15 min
Location : Semenyih


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(8/12/05-Thursday evening-Back to track)

After two months , decided to go to track again .Was excited about it , didn't see many people .

Menu :

800m - Warm up
400m - 3 quarter pace
400m - 50 m slow , 50 m fast
400 m - 80 % pace , 1 min 36 sec

4 km - Coach gave me set time of 16: 20 sec , I got 17 :08 . Got lashing from coach !! My 1st km was 3:56 , consecutive kms was approx 4 min 20 sec !!

400mx4 @ 2 min set time : Averaged 1 min 29 sec

Warm down : 800 m

Conclusion: Have lost pacing and experience on running on track and some speed .

Looking forward to beginning speed work again .


Distance : 8.4 km
Duration of work out :Approx 1 hour +
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing abnormal before the 4 km run .

(7/12/05 and 8/12/05)

8/12/05-Thursday-Bukit Jalil


Long time didn't go Bukit Jalil , decided to go on that hilly route since Mizuno wave run ( which is hilly) is coming .



Distance : 13.5 km
Duration of work out :Approx 1 hour 10 min
Location : Bkt Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






7/12/05-Wednesday-not much time .

Ran a quick 5 km at gym coz no time .

Distance : 5 km
Duration of work out :Approx 26 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(5/12/05 and 6/12/05 -Monday and Tuesday)

6/12/05-Tuesday-Just gym

Did some weight trainning, eg sit up and hand muscles . Just cycled on stationary bike .


Distance : 21 km
Duration of work out :Approx 58 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






5/12/05-Monday-Lake Garden extreme trail .

Since Justin not around , i wanted to try out the extreme trail at Lake Garden . It was quite steep at certain areas . Approx 3.3 km per loop . I think I ran more than that including from Bkt Aman and back and also some longer modification of the route .

Distance : 12 km
Duration of work out :1 hour 12 min
Location : Lake garden extreme trail


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal


SUNDAY - WANTED TO RUN , BUT NO TIME , HAD TO MAKE WAY BACK TO KL FROM IPOH AND THEN ATTEND NEIGHBOUR'S WEDDING .

(2/12/05-3/12/05 , Friday and Saturday)

3/12/05-Saturday-Ipoh

Went back wife's hometown . Early morning run . No pollution .


Distance : 10.6 km
Duration of work out :Approx 1 hour
Location : Ipoh , Polo ground


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






2/12/05-Friday-Non smooth breathing at gym

Ran at gym . Breathing not really normal all the way but ran on . Less than 5 min per km pace .

Distance : 9 km
Duration of work out :44 min 12 sec
Location : Gym


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


THURSDAY - COULDN'T DO ANY WORKOUT COZ TO MUCH WORK AT OFFICE.

(29/11/05 and 30/11/05)-Tuesday & Wednesday

30/11/05-Wednesday-Run at gym

Didn't have enough time so decided to do a quick run on threadmill . Ran 5 km only .

Distance : 5 km
Duration of work out :Approx 25 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , 1st km breathing wasn't normal but after that was ok .






29/11/05-Tuesday-Run at Lake Garden Lake

Ran with Justin the lake loop . I was late and Justin started already . He was beginning his 3rd loop and so he completed more loops than me . i just had 4 loops .


Distance : 9.2 km
Duration of work out :Approx 55 min
Location : Lake garden lake


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