Date - 16/8/2011 (10:08 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 333 - 316 - 326 - 124 + 136

Distance: --

Top Speed: 3:38

Average speed: DNF

Remark: Cut down another 2%, as a consequence the last rep can only sustain half way despite the additional 20% more rest time.

Date - 17/8/2011 (9:38 p.m)

Weather - Warm (29'c ~ 30'c approx)

Time: 11:53 - 12:23

Distance: 5.08km

Average speed: 4:46

Remark: Unexpected, but since the pre-requisite condition is met, the eventual result is warrant.

Date - 18/8/2011 (10:08 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 146 - 137 - 142 - 132 - 130 - 136 (WR)

Distance: --

Average speed: --

Remark:

Date - 21/8/2011 (10:08 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - PCH

Time: 47:31

Distance: --

Average speed: --

Remark: Cut down the mileage to please the lazy feet. Testing on 1-1 engine firing, at low intensity no notable difference was observed.

Date - 23/8/2011 (7:08 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 329 - 318 - 325 - 324

Distance: --

Top speed: -- 3:39

Average speed: 3:50

Remark: 1-1 all the way, the first half is difficult in adaptation. At the end, it shakes up quite well albeit the old engine is producing violent noise that scare the dogs away...

Date - 24/8/2011 (9:38 p.m)

Weather - Warm (29'c ~ 30'c approx)

Time: 11:44 - 6:35

Distance: -

Average speed: -

Remark: Pancit.

Date - 26/8/2011 (10:08 p.m)

Weather - Rain (25'c ~ 26'c approx)

Venue - DPC

Time: 140 - 134 - 141 - 131 - 132 - 136 (WR)

Distance: --

Average speed: --

Remark:

Date - 27/8/2011 (9:08 a.m)

Weather - Cloudy (27'c ~ 28'c approx)

Time: 2 hr

Session 1: Out of sudden feels like cross training with some swimming session. Despite not visiting the pool for at least 15 years, was keen to do it from zero and step by step attempting to at least learn the proper way to swim.

Did some basic drill for the 2hr duration which include floating and flutter kick. Body was shivering wildly and caught a cool when the weather turns windy. Plan to go with free style along the way instead of the more relaxing breaststroke.

After the swim, there is some lite symptom in throat inflammation which can be due to either infection or poor adaptation to the change in weather (which in turn lower the immune system). The last record of illness of any kind dated back 540 days ago and hopefully can keep it at bay to extend the clean sheet.

Date - 28/8/2011 (7:18 p.m)

Weather - Cloudy (27'c ~ 28'c approx)

Venue - PCH

Time: 45:53

Distance: --

Average speed: --

Remark: The inflammation spread and at some point of the day having nasal congestion. Despite feeling uncomfortable, decide to proceed with the run as it is not so athletic to gave in so easily without a fight. Manage to finish the run strongly and hopefully the situation is not worsening enough to deny another swimming outing tomorrow.

Date - 31/8/2011 (8:08 a.m)

Weather - Rain (26'c ~ 27'c approx)

Venue - DPC

Time: 330 - 322 - 334 - 325

Distance: --

Top speed: -- 3:42

Average speed: 3:53

Remark: Too much of heat or rain is bad for running. The annoying nasal blockage make it worst still. The training frequency will drop in tandem with the rain this week. A good excuse for a raya slack.

Date - 1/9/2011 (10:38 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 141 - 142 - 136 - 131 - 131 - 132 (WR)

Distance: --

Top speed: -- 3:00

Average speed: --

Remark: Back to business and ready to rumble. Heart almost skipping a beat in the second loop and decide to reroll back to default mode.

Date - 4/9/2011 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - PCH

Time: 44:57

Distance: --

Average speed: --

Remark: The inflammation spread and at some point of the day having nasal congestion. Despite feeling uncomfortable, decide to proceed with the run as it is not so athletic to gave in so easily without a fight. Manage to finish the run strongly and hopefully the situation is not worsening enough to deny another swimming outing tomorrow.

Date - 5/9/2011

Weather - Hot (31'c ~ 32'c approx)

Time: 1hr30min

Session 2: Practicing front crawl stroke. Without breathing, can barely move 10 meter before throwing in the tower. While flutter kicking alone can sustain for 30 sec at a single go, the front crawl can barely last half the time...

Date - 6/9/2011

Weather - Hot (31'c ~ 32'c approx)

Time: 1hr10min

Distance: --

Average speed: --

Session 3: More front crawl stroke exercise. Body is too stiff for streamline pose and waste too much stamina on the poor stroke & kicking coordination. Forgot to keep head below water as well which result in unnecessary drag.

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Added on September 8, 2011, 11:31 pmDate - 6/9/2011 (10:00 p.m)

Weather - Rain (26'c ~ 27'c approx)

Venue - DPC

Time: 330 - 322 - 330 - 325

Distance: --

Top speed: -- 3:42

Average speed: 3:53

Remark: Double treat. Was exhausted mentally and physically.

This post has been edited by deadalus: Sep 8 2011, 11:31 PM

Date - 7/9/2011

Weather - Rain (28'c ~ 29'c approx)

Time: 1hr00min

Distance: 24 x 10 meter....

Session 4: Attempt to incorporate breathing with no avail. It is difficult to synchronize between stroke, kicking and breathing. Ingesting a few mouthful of water in the process and wondering how many session it takes to get familiarize.

Date - 8/9/2011

Weather - Warm (29'c ~ 30'c approx)

Time: 1hr00min

Distance: 18 x 10 meter....


Session 5: Drink water.

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Added on September 8, 2011, 11:33 pmDate - 8/9/2011

Weather - Warm (29'c ~ 30'c approx)

Time: 1hr00min

Distance: 22 x 10 meter....


Session 6: Evening session. Drink more water. Having difficulty in timing the breathing and frequently making mistake by taking in bit of water instead which eventually need to stop aside to recover.

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Added on March 17, 2012, 5:09 pmDate -11/9/2011 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - PCH

Time: 45:40

Distance: --

Average speed: --

Remark:

---

Added on March 17, 2012, 5:09 pmDate - 14/9/2011 (10:00 p.m)

Weather - Rain (26'c ~ 27'c approx)

Venue - Titiwangsa

Time: 129 - 130 - 132 - 129 - 130 - 127

Distance: --

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Added on March 17, 2012, 5:10 pmDate - 17/9/2011 (10:00 p.m)

Weather - ?? (26'c ~ 27'c approx)

Venue - DPC

[b]Time: 330 - 328 - 333 - 324

Distance: --

Top speed: -- 3:42

Average speed: 3:53

Remark:

---

Added on March 17, 2012, 5:10 pmDate -18/9/2011 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - PCH

Time: 44:50

Distance: --

Average speed: --

Remark:

---

Added on March 17, 2012, 5:10 pmDate -20/9/2011 (10:22 p.m)

Weather - Inferno (32'c approx)

Venue - Rimba Ilmu

Time: 40:02

Distance: --

Average speed: --

Remark:

---

Added on March 17, 2012, 5:13 pmSiemens Run 2011

Date -25/9/2011 (10:22 p.m)

Weather - Shady (29'c approx)

Venue - Dataran Merdeka

Time: 56:32

Distance: 10.2km

Average speed: 5:31 min/km

Remark: Stoke City vs Manchester United finish at 2:30a.m and knock off to the wonderland at 3a.m+. Wake up 5:30a.m feeling very much out of shape.

1km - 5:06
4km - 20:15
5km - 26:14

The engine lose steam at 4k mark in front of the Sentral 7 and starting to concede 7 positions to several runners that normally should be trailing behind between KM4 to KM5. Pace further reduce to crawling beyond KM4 and the contingency plan of grinding out the least devastating result comes into play. Have not been able to get any pace beyond 6:00/km after KM4 and being overtaken by countless number of runners is really distasteful at it best. The whole experience is disastrous, a resemblance of last year Subang Jaya 10k during the world cup season.

No more league match at 12:30am please.....


I'll be back - Terminator (1984)

The theme for October will be mainly if not all, about Redemption.

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Added on March 17, 2012, 5:13 pmDate - 28/9/2011 (10:00 p.m)

Weather - ?? (26'c ~ 27'c approx)

Venue - DPC

Time: 330 - 324 - 333 - 324

Distance: --

Top speed: -- 3:42

Average speed: 3:53

Remark:


This post has been edited by deadalus: Mar 17 2012, 05:15 PM

Adidas King Of The Road 2011


Date -2/10/2011 (7:15 a.m)

Weather - Shady (27'c approx)

Venue - Sunway Pyramid

Time: 54:09

Distance: 10km

Average speed: 5:25 min/km

Remark:

1km - 4:38
2km - 9:49
3km - 15:45
5km - 26:15
6km - 32:22

Date - 4/10/2011 (10:00 p.m)

Weather - ?? (26'c ~ 27'c approx)

Venue - DPC

Time: 330 - 326 - 333 - 329

Distance: --

Top speed: -- 3:42

Average speed: 3:53

Remark:

---

Added on March 17, 2012, 5:16 pmDate -9/10/2011 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - DPC

Time: 38:30 + 51:41

Distance: --

Average speed: --

---

Added on March 17, 2012, 5:17 pmDate - 12/10/2011 (10:00 p.m)

Weather - Rain (26'c ~ 27'c approx)

Venue - Titiwangsa

[b]Time: 24:17

Distance: 5.08km

Remark:

This post has been edited by deadalus: Mar 17 2012, 05:17 PM

Putrajaya Night Marathon 2011

Date -15/10/2011 (7:15 a.m)

Weather - Warm (27'c approx)

Venue - Putrajaya

Time: 2hr14min37sec

Distance: 20.5km

Average speed: 5:25 min/km

Remark: Epic cramp of doom...

1km - 4:45
7km - 36:32
16km - 1hr50

PJ Half Marathon 2011

Date -30/10/2011 (7:15 a.m)

Weather - Warm (27'c approx)

Venue - Kelana Jaya Stadium

Time: 1hr57min43sec

Distance: 20.5km

Average speed:

Remark: Overspeed a bit in the first 15km, need to drop pace in the closing stint. Flyover @ KM17 is really a killer, waste lotsa time to deal with the heat and gradient.

16km - 1hr19min