(Sunday-29/1/06-CNY morning run)

Happy Chinese New Year to every one !!

8 .18 am to 9. 18 am , run at my neighbourhood . It was a bit hot .

Mileage for the week :

RUN 55.2 km

CYCLE 15 KM

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


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

(Saturday-28/1/06-Run with Ronnie and Richard)

After a rest on Friday , I saw Ron's blog which said 7.30 am , run at Lake Garden which is 20.7 km (9 laps) . I told him I'll join him .

We Started at a slow pace and went faster and faster every lap .It was what was called negative lap . I finished the 20 km in 1 hour 53 min . They both wanted to go 1 more round and I told them to go ahead as I had enough .

I averaged between 5 min to 5 1/2 min per km pace .

It was great running with them , talking and it was a motivating factor as we can push each other .



Distance : 20.7 km
Duration of work out :1hour 53 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal but just a bit out at the last 2 laps .

(26/1/06-Thurday-Run , Tmn Desa)

Distance : Approx 8 km to 9 km
Duration of work out :Approx 47 min
Location : Tmn Desa


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

(26/1/06-Wednesday-Late gym)

Arrived at gym at 10 .30 pm .

Cycled first : 10 km , 29 min , approx 20 km /h

Treadmill : 6 km , approx 33 min

Distance : as above
Duration of work out :Approx 1 hour
Location : Gym


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

(23/1/06-New format every Sunday)

As of this week , every Sunday , ( beginning from 29/1/06) , I'll be reporting my total mileage for the week . At least I have a point of ref and know how my trainning mileage is .

GYM MONDAY : Treadmill 10 km
Cycle 5 km

Distance : as above
Duration of work out :Approx 1 hour 30 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before gym

(19/1/06-Thursday-Track , not enough !

Menu :

400m = 50 m fast 50 m slow
400m x 5 = 100 jog , 100 m 80% fast
400 m x 5 @ 2 min 30 sec set time ( averaged 2 min)

and then coach said finish !!

I ran another 2 km on my own .


Distance : 6.4 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before track work

(16/1/06 & 17/1/06-Monday & Tuesday)

17/1/06-Tuesday-1st time so many 400 m intervals!

Was late to track and the team has done 2 400 m's .

Thus my menu was :

400m x 4 (suppose to be 6 as I was late ) @2min 20 sec every lap
400 m x 6 @ 2 min 10 sec every lap
400 m x 6 @ 2 min every lap

Averaged 1 min 37 sec to 1 min 42 sec per lap which gives approx 20 to 30 sec rest

400 m x 3 @ 1 min 50 sec every lap : Went all out at last lap and sprinted last 100 m to get 1 min 20 sec as my fastest lap .

Easy run :

400 m x 3 @ 2 min 40 sec per lap

Averaged 2 min 2 sec per lap

Warm down : 400 m


Was happy with my run as know I know I can do that many 400m intervals !!




Distance : 9.2 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing out wasn't smooth after 16 laps so used inhaler if not wouldn't have got 1 min 20 sec at last lap.






16/1/06-Monday-Gym

Simple workout at gym after resting on Sunday .

Distance : Run 6 km , Cycle 12 km
Duration of work out :Approx 1 hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing wasn't that smooth during the treadmill run but continued with workout as it wasn't acute .

14/1/06-Saturday-55 min run with Michael

Been a long time since I ran with my housemate Michael . He started quite fast whereas I was about a hundred meteres behind him until about 5 km . He started a bit fast whereas i'm a slow starter . Nevertheless , it was a good run :)

Distance : Approx 9 km
Duration of work out :Approx 55 min
Location : Tmn Desa


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

(7/1/06-Saturday-2nd circuit run)

Yesterday ate some pasta at night for energy first .Today averaged 12 to 13 min per lap of 2.3 km .

Stopped once to pee I think at round 3 or 4 . Stopped twice to spray leg ache ointment on round 6 and round 7 . It didn't work . I didn't feel any difference , no heat at all .

Round 8 , I asked for different ointment with heat . It worked , can feel the heat . This time I could go round 9 and round 10 averaging 11 min per lap .

Managed to get 6th place , completed my targetted 10 rounds within 2 hours.

Average pace per km : 5 min 4 sec

Distance : 23 km
Duration of work out :1 hour 56 min 39 sec
Location : Lake Gardens


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

(9/1-13/1-Monday to Friday)

13/1/06-Friday-Tanah Rata to Brinchang

Its a bit of up hill and down hill . Hill not to steep except for a small slope at Brinchang . since its running on the main road , can smell some pollution and mixture of fresh air . Running at 8 am may be a bit hot but at Camerons , the only place not warmed up at all are the fingers which is quite freezing , can't move it fast like normal .

Distance : 5 km
Duration of work out :Approx 40 min sec
Location : as per above


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



9/1/06-12/1/06-Monday to Thusday - No running , too busy , relaxed at Camerons !!

(5/1/06-Thursday-track)

I feel my speed less already due to not going to track often.

The menu for the day :

400 m : 50 m fast 50 m slow
400 m x 2 : 80 % pace ( approx 1 min 41 sec)

2 km : 8 min 05 ( looks like hard to reach below 8 min , managed to reach below 8 min last time)

2 km : 8 min 47 !!

2 km : 8 min 11 sec

4 x 400 m within 2 min per lap
(Averaged 1 min 34 sec per lap but 3rd lap was 1 min 41 sec)

Warm down : 1200 m



Distance : 10 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 2 times used inhaler , breathing wasn't normal before trainning so used once , breathing wasn't normal after the 1st 2 km so use another time !!

(3/1/06 & 4/1/06-Tuesday and Wednesday)

4/1/06-Wednesday-Treadmill

Legs still feel a bit sore .


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


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't normal but it was ok .




3/1/06 - Recovery via cross trainning

Didn't do any run . Just Cycled and crosstrainer while watching National Geographic . Interesting documentary about how the MRT crashed in France .

Distance : Cycle 11.5 km , Crosstrainer 5 km
Duration of work out :Approx 1 hour 30 min
Location : Gym


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

(1/1/06-New Year Run report)

Firstly , Thanks to Ronnie and gang for organising the run . Very well organised !! Hope he will organise more !!

1st 3 rounds ran fast a bit but not too fast to be in the front .

Next 5 rounds : Paced together with Vincent Tiong and we talked a lot on the run , before you knew it , it was almost finishing !!

Last round : Vincent said he will pia to test his speed , I said I will pia too , we ran neck to neck .

Last 200 m , my calf cramp for 1 sec , I slowed down , Vincent zoom off and in the end he beat me by approx 10 secs.

What I learned from this race :

Its great to run a long distance race with someone and still clock a decent time while talking ( My best time so far for a 21 km was 1 hour 39 min) . I think i will try this tactic again next time .

Average pace per km : 4 min 51 sec per km

Distance : 20.7 km
Duration of work out :1 hour 40 min 42 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't normal but it was ok .