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.

---

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.

---

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.

---

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: --

---

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.

---

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

Date -21/1/2012 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - PCH

Time: 44:35

Distance: --

Average speed: --

Remark:

---

Added on March 17, 2012, 5:25 pmDate -28/1/2012 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - PCH

Time: 43:51

Distance: --

Average speed: --

Remark:

This post has been edited by deadalus: Mar 17 2012, 05:25 PM

Road to 42195 - Week 1

Date -14/3/2012 (9:02 p.m)

Weather - Humid (28'c approx)

Venue - TT

Time: 39:30

Distance: 7:62km

Average speed: 5:12 min/km

Remark: Suppose to be an easy run turn out to be a speedy one thanks to the mantopman.

---

Added on March 17, 2012, 5:44 pmLarian Gemilang 1Malaysia 2012

Date - 17/3/2012 (7:45 a.m)

Weather - Warm (27'c approx)

Venue - KK12, Universiti Malaya

Time: 46min10sec

Distance: 8.4km

Average speed: 5:30

Remark: First race in 4 months time, having a slow start to weather the slope @ Bukit Cinta and slowly pick up rank along the route. The actual route is amended and not according to the map given, despite picking up pace in last 500 meter, only manage to pick up half dozen or so in rank and miss out the medal by few sec.

---

Added on March 18, 2012, 8:38 pmDate - 18/3/2012 (6:45 a.m)

Weather - Warm (27'c approx)

Venue - Lake Garden

Time: 1hr57min36sec

Distance: 18.64km

Average speed: 6:20

Remark: Suppose to stick to 7:00min/km pace, somehow it is off target from the beginning. The running clinic close shop at 9am and have to halt at loop 8. The muscle is not in shape to do another loop either. Not too bad for the first week, 12 more to go ...

---

Added on March 18, 2012, 8:40 pmTotal mileage of Week 1 = 34.66km

This post has been edited by deadalus: Mar 18 2012, 08:40 PM

Road to 42195 - Week 2

Date - 21/3/2012 (9:02 p.m)

Weather - Humid (28'c approx)

Venue - TT

Time: 45:05

Distance: 7:62km

Average speed: 6:00 min/km

Remark: Speeding all the way from Penang just to keep the routine in tact. Late start and miss out the chance to train with the national runner.

---

Added on March 24, 2012, 7:14 pm
Date -24/3/2012 (7:02 ap.m)

Weather - Warm (28'c approx)

Venue - DPC

Time: 1:43:30

Distance: 15:05km

Average speed: 6:50 min/km

Remark: Quite close to the target pace, focus more on running economy and reserve some gas for tomorrow LSD. It is kind of demotivating to run at such turnover but it needs to be done..

---

Added on March 25, 2012, 9:43 pmDate - 25/3/2012 (6:22 a.m)

Weather - Humid (28'c approx)

Venue - Bukit Aman

Time: 1:59:05

Distance: 16km

Average speed: 7:25 min/km

Remark: Knee hurts a bit and resulted in slower pace. Could not carry on for another 4km and need to call it a day, for now.

---

Added on March 25, 2012, 9:47 pmDate - 21/3/2012 (6:42 p.m)

Weather - Warm (31'c approx)

Venue - DPM

Time: 43:24

Distance: 6:45km

Average speed: 6:43 min/km

Remark: Not sure whether it will benefit in anyway, but did this extra session to make up for the morning LSD run. Glad that the knee can still cope and finish off 3 loops right before the rain start pouring...

---

Added on March 25, 2012, 9:50 pmTotal mileage of Week 2 = 45.12km (+30.2%)

This post has been edited by deadalus: Mar 25 2012, 09:54 PM

Road to 42195 - Week 3

Date - 29/3/2012 (10:32 p.m)

Weather - Humid (28'c approx)

Venue - DPC

Time: 1hr09min00

Distance: 10.75km

Average speed: 6:24 min/km

Remark: Drag the session to the very last minute and finish at wee hour. Beginning to show a sign of reluctant in keeping up with the training. And this is just week 3...

---

Added on March 31, 2012, 6:11 pmDate - 31/3/2012 (7:32 a.m)

Weather - Rain (26'c approx)

Venue - DPC

Time: 1hr39min21sec

Distance: 15.05km

Average speed: 6:36 min/km

Remark: Start quite late as well. Judging from the cloud, the sun light will not be a concern for the next 2 hours. Taking it slow in the beginning 2 loops and gradually increase the pace. As usual been overtaken by dozen of runners but the desire to outrun almost non existent as there are more challenging task ahead. Rehydration is key to high intensity training, gulp down 1L of 100+ is necessary to minimize fatigue after each training session. Gatorade is much more desirable though...

---

Added on April 1, 2012, 9:39 amDate - 1/4/2012 (6:32 a.m)

Weather - Warm (30'c approx)

Venue - DPC

Time: 2hr21min20sec

Distance: 21.5km

Average speed: 6:35 min/km

Remark: Unable to make it any earlier, waste plenty of time as usual. Having a slow start for first 3 loops and by 7:30am the first ray of sunlight is visible on the horizon, meaning that the remaining 1.5 hour will run under the scorching sun...

Since it is difficult to run against the sunlight, decide to reverse and run clockwise instead. The pace is 1min faster per loop compare to the first half mainly due to the shade and slight downhill. Finish the 21.5km in one piece and good spirit, the longest training so far. Third week into the program, some mild sun tan is visible in the neck and shoulder. Time to wake up early in coming weeks and shop for sunblock...

---

Added on April 1, 2012, 9:42 amTotal mileage of Week 3 = 47.3km (+4.8%)

This post has been edited by deadalus: Apr 1 2012, 11:28 AM

Research Title: 1Malaysia Sport science study on running velocity for Make Benefit Glorious Nation of Bolehland

The log-log estimated model as follow:

log (V) = log(F) - log(W) - log(T) - log(H) - log(D) - log(Km)

Whereby:
F = Fart (in CC)
V = Velocity (pace)
W = Body weight
T = Temperature
H = Humidity
D = Dehydration (in Litre)
Km = Distance (in KM)


Hypothesis:
H0: B1 = B2 = B3 = B4 = B5 = B6 = 0
H1: B1 ≠ B2 ≠ B3 ≠ B4 ≠ B5 ≠ B6 ≠ 0



Researcher: Dr D
White rat: Mr D
Research center: 1Malaysia Pusat sukan Chap Ayam
Chairman: Rozimah
CEO: Shalizat
IT Director: Wong Yen Yen
PR Director: Ibrahim Ali Thambi Mutu Chettiar
Legal adviser: Lingam
Facility engineer: Velu Sami



This post has been edited by deadalus: Apr 10 2012, 05:50 PM

Road to 42195 - Week 4

Date - 3/4/2012 (10:12 p.m)

Weather - After rain (27'c approx)

Venue - DPC

Time: 54min10sec

Distance: 8.6km

Average speed: 6:18 min/km

Remark: Overslept zzz. The surrounding is very humid, does not make it any easier compare to longer distant in the morning.

---

Added on April 8, 2012, 10:26 pmDate - 4/4/2012 (7:32 a.m)

Weather - Warm (29'c approx)

Venue - TT

Time: NA

Distance: 10km

Average speed: NA

Remark: 2.7km in 12min27sec, 15 minutes of speedwork and wrapped up by 5km slow jog. Not the typical routine, loss loads of fluid and exhausted as ever.

---

Added on April 8, 2012, 10:37 pmDate - 8/4/2012 (6:32 a.m)

Weather - Warm (29'c approx)

Venue - DPC

Time: 2hr21min21sec

Distance: 21.5km

Average speed: 6:36 min/km

Remark: Spend 1hr45min under the sunlight as the run rise as early as 7:15am. Despite having more rest compare to last week, it is more challenging since the knee is giving some problem. Tempted to pull off at KM13 in light of the scorching sun, lost a lot of body fluid and feeling dizzy after finish at 9:00am++.

The mileage this week will take a dip to give way to the Ching Ming festive.

---

Added on April 8, 2012, 10:39 pmTotal mileage of Week 4 = 40.1km (-18%)

This post has been edited by deadalus: Apr 8 2012, 10:42 PM

Road to 42195 - Week 5

Date - 11/4/2012 (8:02 a.m)

Weather - Cloudy/Rain (26'c approx)

Venue - DPC

Time: 51min

Distance: 8.6km

Average speed: 5:54 min/km

Remark: Rain @ KM6, session was interrupted.

_________________________________________________________________________________________


Date - 11/4/2012 (10:32 p.m)

Weather - Humid (28'c approx)

Venue - DPC

Time: 54min49sec

Distance: 8.6km

Average speed: 6:20 min/km

Remark: Driving to Singapore in the following day, need to cut short the run.

_________________________________________________________________________________________

Date - 14/4/2012 (7:32 a.m)

Weather - Cloudy (27'c approx)

Venue - DPC

Time: 49min59sec

Distance: 8.6km

Average speed: 5:20 min/km

Remark: Slightly up the pace to finish ahead of the rain.

_________________________________________________________________________________________

Date - 15/4/2012 (6:20 a.m)

Weather - warm (29'c approx)

Venue - DPC

Time: 2hr57min37sec

Distance: 25.8km

Average speed: 6:53 min/km

Remark: Seems like the dawn is earlier week by week, not that it matter much anymore since some sort of solar resistance is developed over the weeks. But bad sun burn is inevitable and give it another 5 weeks it will looks exactly like the hardworking construction worker.

Taking a more prudence approach on 25K compare to 21K, initial pace was very slow and only slightly pick up the pace in the last 8km. After countless motion & stress on the ankle, it seized for a while at KM22. Need to alter running posture for the remaining 3KM, no biggie as in such state it is just a matter of time that all different part of the body will fail one by one. After finishing 25K, feels like being punched by Tyson all over the place and the limps start to disintegrate.

Lost 3.7 Litre of body fluid, rehydration become a real challenge on running at long distance. Overdo it, the stomach will bloat badly. Under hydrate, muscle fatigue will come into play.

5:40am Wake up
6:00am Light breakfast - Milo + 2 wholemeal bread
6:20am Starts
7:15am Sun rise
7:30am Reverse direction, running clockwise to minimize sun exposure
9:30am Wong Fei Hoong

__________________________________________________________________________________________

Total mileage of Week 5 = 51.6km (+28.7%)

This post has been edited by deadalus: Apr 15 2012, 11:31 AM

Road to 42195 - Week 6

Date - 18/4/2012 (10p.m)

Weather - Warm (28'c approx)

Venue - DPC

Time: 49min17sec

Distance: 8.6km

Average speed: 5min44sec/km

Remark: Quite exhausted after a long drive from Johor Bahru. Tempted to opt for some interval run, too tired for a rigorous session and decide to stick with easy pace.

________________________________________________________________________________________________

Date - 21/4/2012 (7:30 a.m)

Weather - Warm (29'c approx)

Venue - DPC

Time: 1hr28min11sec

Distance: 15.05km

Average speed: 5min52sec/km

Remark: Getting lazy and did not knock down any mileage in Thursday and Friday. Wake up at 6 a.m but somehow manage to put off the alarm and venture into dreamland for another hour.

Attempt to replicate 8.6k pace into 15k only to find the colossal effort required to pull this through.

________________________________________________________________________________________________

Date - 22/4/2012 (6:38 a.m)

Weather - Inferno (31'c approx)

Venue - DPC

Time: 2hr38min11sec

Distance: 22.7km

Average speed: 7min00sec/km

Remark: Sometimes difference of a mere 20 minutes can have contingency impact later on. There is a saying in Chinese idiom that mention " a difference of millimeters can lead to an error in miles " or something along that line. Despite taking some powerbar gel half way through, the effect is relatively insignificant compare to the punishing heat. 17km onwards, the perspiration rate is noticeably reduced despite the increasing heat, something alarming as either overheating or dehydration will ultimately lead to muscle spasm and fatigue. At 9am, the raven, the doggy and the morning walkers are no way to be seen. No cloud either in the clear blue sky. Resistance is futile, at times, when thing is not going the way it supposes to be, the wise thing to do is taking a break and come back stronger. There is always tomorrow. Some lame excuse from some not so wiseman.


5:35am - Crawl out of bed
6:10am - Light breakfas@ Two whole meal bread + Coffee
6:38am - Start
8:40am - Power bar gel
9:32am - Slight hamstring spasm
9:39am - Game over.

__________________________________________________________________________________________

Total mileage of Week 6 = 46.35km (-10.2%)

This post has been edited by deadalus: Apr 29 2012, 06:24 PM

Road to 42195 - Week 7 熱熾の日輪

Date - 23/4/2012 (6p.m)

Weather - Hot (32'c approx)

Venue - Tmn Chai Leng

Time: 2:08 2:18 2:27 2:28 2:19 2:20

Distance: 570m

Average speed: 3:42 ~ 4.18min/km

Remark: Been watching the field from far since 9 years ago but never set foot on it. The last time running in the green field was like, 10 years back? Ancient indeed.

___________________________________________________________________________________________________


Date - 26/4/2012 (11 p.m)

Weather - Cozy (27'c approx)

Venue - DPC

Time: 19:45 ( 9:59 9:46) WR

Distance: 4.3km

Average speed: 4.42min/km

Remark: It was sooo tiring, but it feels sooo good. It has been quite a while since the last pacey run, the result is an astonishing timing which is out of expectation.

___________________________________________________________________________________________________

Date - 28/4/2012 (7:34 a.m)

Weather - Heat (29'c approx)

Venue - DPC

Time: 49min13sec

Distance: 8.6km

Average speed: 5:50min/km

Remark: Was a bit fast in the first half, almost need to pull aside after completing 6km. Strange enough, the ability to complete a much greater distance does not made one immune from the challenge of the shorter session.

___________________________________________________________________________________________________


Date - 29/4/2012 (6:27 a.m)

Weather - Heat (29'c approx)

Venue - DPC

Time: 2hr46min10sec

Distance: 23.65km

Average speed: 7:02min/km

Remark: Some strange incident after 2hr into the session, the LH socks accumulate too much of sweat and it feels like stepping on a thoroughly soaked sponge. Perhaps it is just an excuse to throw in the towel. Speed declined by 4% afterwards and the hamstring/calf start showing an early sign of muscle fatigue.

Additional pair of socks for next week, a must.

4:35am - Alarm, turn it off and go back to bed
5:40am - Wake up, rolling in the bed.
5:45am - Left the bed reluctantly
6:00am - Light breakfast @ Two whole meal bread + Coffee
6:27am - Start
8:00am - Cheese x 1
8:32am - Socks getting wet
9:20am - Game over.


It is not working as it supposes to, need to take up contingency plan for the second half of the program. Or else, disaster is almost warrant in the real deal. Think think think ......
__________________________________________________________________________________________

Total mileage of Week 7 = 39.97km (-13.8%)

This post has been edited by deadalus: Apr 29 2012, 06:34 PM

Road to 42195 - Week 8

Date - 1/5/2012 (5:20 a.m)

Weather - NA (28'c approx)

Venue - DPC

Time: 2hr53min22sec

Distance: 25.8km

Average speed: 6:50 min/km

Remark: Manage to have an early start, going for slow pace in first 8km and taking sometime to ramp up the speed. Despite having a spare socks, the shoe was totally wet and having to pursue the remaining 10km on wet feet. Hit the wall after 20km and struggling in the last 5km as usual.


________________________________________________________________________________________________

Larian Bomba 2012

Date - 6/5/2012 (7:30 a.m)

Weather - Hot (29'c approx)

Venue - Dataran Merdeka

Time: 58min46sec

Distance: 10.8km

Average speed: 5:26 min/km

Remark: Another Epic. Was fortunate not to: 1) Kill someone, 2) Crash the car, 3) DNS.

Reach dataran at 6:52a.m only to realize the bib is still at home, rush back to get it and travelling 130kmh along Jalan Kuching, scary experience. Reach home within 9 minutes and shoot back to dataran with another 8 minutes. Manage to check into the enclosure with 10 minutes to go, the number of participants are surprisingly low.

Get stuck in the congestion during first km and having hard time to squeeze past the human traffic. Was behind last year timing from the beginning and it remains that way for the most part of the race. Up to half way @ LHDN, timing is still lagging behind by 30 second or so. The pace drop further with no obvious reason, was surprised to see some regular front runners are walking. Lacking in speed in the socond half and the myth between training mileage & racing speed is something to ponder with. LSD 25k+ does not warrant a good turnover rate in normal distance road race.

1k - 4:45
Hill top - 10:55
Bus Stand - 17:50
LHDN - 24:59
6k - 31:34
9k - 48:47
10k - 53:16

________________________________________________________________________________________________

Total mileage of Week 8 = 36.6km (-8.4%)

This post has been edited by deadalus: May 6 2012, 10:54 PM