Date - 24/1/2010 (6:30 a.m)

Weather - 25'c ~ 26'c approx

Venue - BBS Tripple Hill

Total distance: 15km

Total time: 1hr27min + 1min30sec pit stop



Remarks:

Date - 25/1/2010 (6:30 a.m)

Weather - 25'c ~ 26'c approx

Venue - Desa Park City

Total distance: 4.3km

Total time: 30min



Remarks:

Date - 28/1/2010 (6:30 a.m)

Weather - 25'c ~ 26'c approx

Venue - Desa Park City

Total distance: 4.3km

Total time: 30min



Remarks:

Date - 29/1/2010 (7:00 p.m)

Weather - 32'c ~ 32'c approx

Venue - Desa Park City

Total distance: 15.05km

Total time: 1hr26min45sec



Remarks: Down with flu, cough, sorethroat but thankfully no fewer. Blatant bad luck with 1 more week to Putrajaya...

This post has been edited by deadalus: Feb 27 2010, 09:39 PM

Larian Rakan Muda Gemilang - 10km

Date - 31/1/2010 (8:35 a.m)

Weather - Breezy (23'c ~ 24'c approx)

Venue - University Malaya

Time: 46min06sec

Distance: 8.2km

Average speed: X:XX/km

Target speed: 6min00sec / km

Remarks: Lovely hill, steeper + longer than anything that i have ever set my foot on.

Date - 4/2/2010 (10:30 p.m)

Weather - 30'c ~ 30'c approx

Venue - Desa Park City

Total distance: 6.45km

Total time: 36min10sec



Remarks:

Date - 5/2/2010 (6:30 p.m)

Weather - 30'c ~ 30'c approx

Venue - Desa Park City

Total distance: 4.30km

Total time: 35min05sec



Remarks:

Putrajaya Night Marathon

Date - 6/2/2010 (8:35 p.m)

Weather - Warm (30'c ~ 31'c approx)

Venue - Putrajaya

Time: 2hr36min43sec

Distance: 21.60km

Average speed: X:XX/km

Target speed: 6min00sec / km

Remarks: It is proven that McChicken + Coke + French Fries + Strawberry Sundae ≠ Good prerace carboload. At least not 1hr before race...

Apart from that, for the very first time , an acute dreadful cramp strikes during race & was forced to walk @ 14km till' the finishing line. Not that i dont want to run for a stylo milo finishing, the leg can hardly lift during the inglorious moment.

Whatever Happened, Happened. How i wish it is just a dream.

Date - 10/2/2010 (10:30 p.m)

Weather - 30'c ~ 30'c approx

Venue - Desa Park City

Total distance: 4.30km

Total time: 36min05sec



Remarks:


============================================================================

Date - 12/2/2010 (10:30 p.m)

Weather - 30'c ~ 30'c approx

Venue - Desa Park City

Total distance: 4.30km

Total time: 36min17sec



Remarks:

Date - 17/2/2010 (10:30 p.m)

Weather - 30'c ~ 30'c approx

Venue - Desa Park City

Total distance: 10.75km

Total time: 1hr1min21sec

Target time: 1hr1min40sec



Remarks: Feeling great, but the timing is still a farcry from the 59min recorded last December.

Date - 21/2/2010 (7:20 a.m)

Weather - 25'c ~ 26'c approx

Venue - BBS Triple Hill

Total distance: 15km

Total time: 1hr26min28sec + 90sec pit stop

Target time: 1hr30min



Remarks: Been trying to twist & tweak a bit here and there as part of the effort to identify a workable solution to minimize dehydration. Lowering the vertical oscillation seems to make a difference, soreness was hardly notice after the run and sweat is noticeably lesser.

Date - 24/2/2010 (10:30 p.m)

Weather - 30'c ~ 30'c approx

Venue - Desa Park City

Total distance: 8.60km+

Total time: 50min21sec

Target: 5:30/km



Remarks: Losing excessive body fluid in the attempt to improve timing by a mere 10sec/loop. Nothing really works today and have to call it a day after hitting the wall during the 5th loop. Wonder will there ever be a fix for dehydration @ this rate; judging from the sweat on the running vest/pants, it is likely that this 8.6km drain more fluid from the system comparing to a longer distance of 15km.

Date - 26/2/2010 (7:10 a.m)

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

Venue - BSS Triple Hill

Total distance: 15km

Total time: 1hr27min58sec

Target time: 1hr30min



Remarks: Despite the chilling morning dew, it is noticeable that the fatigue from Wednesday session still persist. And one way or another, the run is not as smooth as the previous week in many ways. Almost throwing in the towel @ 13k uphill but manage to hang on by running @ lower cadeance.

A new running posture is still under development with 4 more weeks to go. Godspeed.

Date - 4/3/2010 (11:00 p.m)

Weather - 30'c ~ 30'c approx

Venue - Desa Park City

Total distance: 4.30km+

Total time: 24minxxsec

Target: 5:40/km@10.75km



Remarks: As the studies progress towards the 12th weeks, the work load getting heavier and classes drag beyond 10pm. Staying awake from 7am till 11pm is not really ideal for a good workout session, but the show must go on! Suppose to do it yesterday but postpone it due to an extended class, but yet again today class was extended as well...

Really hard to keep inline with the session when you are burn out physically & mentally. It only takes 2 loops to knock myself out and although the training turnout to be dismay, i promise myself for a strong comeback after i survive the dreadful weeks with 4 assignment pending.

Date - 7/3/2010 (7:00 a.m)

Weather - 25'c ~ 30'c approx

Venue - Titiwangsa

Total distance: 15.7km+

Total time: 1hr32min++

Target: 6:00/km



Remarks: Despite the stomach arch take place @ loop 4, everything else works nicely and am really glad at being able to stay put with the training again. If everything went smoothly, the preparation for the upcoming Cyberjaya 21k should be solid, if not perfectly up to the plan.

Date - 11/3/2010 (11:00 p.m)

Weather - 27'c ~ 30'c approx

Venue - Desa Park City

Total distance: 10.75km+

Total time: 59min18sec

Target: 5:30/km



Remarks: Thanks to the lovely weather, this night run turnout to be an enjoyable one.

Bareno Run - 15km

Date - 14/3/2010 (7:00 a.m)

Weather - Breezy (23'c ~ 24'c approx)

Venue - Bukit Jalil National Stadium

Time: 1hr24min51sec (114th)

Distance: 15km

Average speed: 5:36/km

Target: 1hr24min00sec

Remarks: Reach stadium @ 6:30am which is a bit late. Try to look for the toilet high & low when the organizer starts the aerobic, after ascending to the stadium and seeing the long Q in front of the toilet, decide to hold it for hopefully another 2hrs....

The starting again was on time and all went smoothly for the 1st Km, a bit surprise for being able to maintain around 5:00/km for the first 3km. Knowing there will be a climb @ 4km ~ 5km stretch, drop the pace marginally for a great burst in the downhill slope from 6km ~ 8km. Manage to did a major overtaking @ 7km - 8km downhill as plan and there is a moment of confuse whether to proceed straight or take an opposite right turn to Bukit Jalil Park. If recalled correctly, the 10km was done in 49minxxsec thanks to all the massive downhill slope and this is as good as it gets. 10km onwards the major congestion + uphill in the Bukit Jalil park again taking toll on the legs, it also recall the unpleasant experience during the IMU Run 2007, only this time the traffic is 3~4 times heavier with loads of people.

Stamina was greatly depleted after exiting the park and can barely hold on for another 2km. The last km uphill stretch + heat is really demoralized. Yet, am still grateful towards the organizer for not introducing the 2km IMU uphill and make life easier by turning it into downhill instead.

During the finishing sprint in an attempt to overtook a veteran, the runner seem reluctant to gave in his position and were shoulder to shoulder for fraction of seconds before forcing to slowdown after the left hamstring + calf feeling an acute cramp. Seems that the missing Interval Run from the regular training prove to be vital in this kind of situation since it is difficult to keep up the cadeance when the legs is not familiar at such turnover rate. This cramp marks the second in a row after PutraJaya, and hopefully it wont happens in Cyberjaya.

Clocking 1hr24min+ for 15km is an important indication that doing 2hr @ 21km is highly challenging at the moment. Well, with all the efforts that already putting in, the most important thing now is to get the most out of it, ENJOY every moment of the training + race.

This post has been edited by deadalus: Mar 14 2010, 09:11 PM

Bro,
Just happen to visit ur journal and just want to say hi! Very good progress you have made. Impressing!
Keep up good work!

Cheers!

Thanks for the word of encouragement.

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------



Date - 17/3/2010 (11:00 p.m)

Weather - 25'c ~ 26'c approx

Venue - Desa Park City

Total distance: 10.75km

Total time: 58min09sec



Remarks: Windy night, starry sky and a pair of fast leg translate to a few fast laps. While it does not serve the purpose of training, and not worthy to take risk in potential injury & setbacks, it feels great. And that is what matter the most, but not necessary deliver the desire outcome.

不值得，但是痛快。

Date - 19/3/2010 (7:00 p.m)

Weather - 32'c ~ 33'c approx

Venue - Desa Park City

Total distance: 15.05km

Total time: 1hr29min14sec



Remarks: Not really a good ending to the long journey, it turn out to be the slowest 15k throughout the entire program. Takes 3 rounds to dry the vest and that pretty much indicate the rootcause.

After this, it will be a very long break for anything beyond 10k from April onwards and once again eyeing to breach the 5:00 barrier for 10k race. Something that i have always longing to.

---

Added on June 29, 2010, 8:18 amEnergizer Night Marathon - 21km

Date - 27/3/2010 (7:00 a.m)

Weather - Warm (32'c ~ 33'c approx)

Venue - Cyberjaya MMU

Time: 2hr21min17sec (190th)

Distance: 22.3km

Average speed: --

Target: --

Remarks:The 2nd edition of night marathon for 2010, and perhaps the last for the year. In light of the extra length in the half marathon, there is no illusion as to archiving anything out of the run and finishing it will be a blessing. Despite running slower throughout the course, the experience can be dubbed as smooth for this night marathon. Clock 1hr27min at 15km mark without any major problem and the weather is reasonably better than putrajaya. The engine was out of gas @ 20km marks and ended up walking for 300m ~ 400m that takes away 9minutes+ and manage to finish the ordeal with no sign of cramp. Perhaps this is going to be a very last involvement in night marathon since the experience running in the dark is no match to those during the daylight. Some people simply wasnt build for that.

---

Added on July 3, 2010, 5:39 pm

Subang Jaya 10k

Date - 13/6/2010 (7:00 a.m)

Weather - Warm (32'c ~ 33'c approx)

Venue - MPSJ

Time: 57min20sec

Distance: 9.9km (actual)

Average speed: 5:48/km

Target: --

Remarks:Prior to the run was the world cup match between Argentina & Nigeria at 2:30am and there goes the ZzZ. Obviously staying awake for more than 24hrs is very bad for any sports activities and in this case the mental state is far more affected than the physical. To add salt to the wound, a late over-do warm up session has resulted in excessive sweating during the 20minutes wait before the gun sounded off the start of the race. All things seem to went wrong for today and one simply cant perform well with such deficit under his shoulder.

The struggle comes in as early as km 6 and was further reduce to crawling pace at km 8 when the matahari pop up sky high. Pain everyway after crossing the line as if the distance is 20km and there is no proper word for such dissappointment.

---

Added on July 3, 2010, 5:39 pmasdasdasdsadasdas

---

Added on July 3, 2010, 5:41 pmKL Marathon - 21km

Date - 27/6/2010 (6:15 a.m)

Weather - Warm (32'c ~ 33'c approx)

Venue - Dataran Merdeka

Time: 2hr13min37sec (441th/1800)

Distance: 22.2km

Average speed: --

Target: --

Remarks:

---

Added on July 4, 2010, 12:15 pmResult for 1st half of 2010

3/1/2010 Larian Kelab Penembak 15km run - 1hr34min24sec (Pos. 87th)

17/1/2010 New Balance 20km run - 1hr56min06sec (Pos. 81st)

31/1/2010 Larian Rakan Muda Gemilang 10km - 46min06sec (actual distance 8.2k)

6/2/2010 Putrajaya Night Marathon 21k - 2hr36min43sec

14/3/2010 Bareno Run 15km - 1hr24min51sec (114th)

27/3/2010 Energizer Night Marathon 21km - 2hr21min17sec (190th)

13/6/2010 Subang Jaya 10k - 57min20sec

27/6/2010 KL Marathon 21km - 2hr13min37sec (441th)

---

Added on July 15, 2010, 7:09 pmNo sign that the runner blues will end any time soon and almost 70% of the training is underperformed. With a new semester coming up in July, the prospect of realigning back on track looks unlikely. The rain and oversea trip put salt to the wound, so there isnt much to write about the routine after the SCKL 2010 and majority of those training either did not meet its intended distance or pace...

12/7 - 5 x 750m @ 5:05 kmh 2min break ea.

13/7 - 4.3km @ 22:35

14/7 - 6.45km @ 36:02

All the training is done at 11pm and regain pace gradually over the weeks. 2 weeks is definately not enough to adjust from 21km mode to 10km race. With two race in the weekend, lets see how these will translate into performance.

---

Added on July 18, 2010, 6:05 pmTM Muzium 10k

Date - 17/7/2010 (7:30 a.m)

Weather - Warm (32'c ~ 33'c approx)

Venue - TM Muzium

Time: 36min58sec （Pos. 35th)

Distance: 7.1km (Actual)

Average speed: 5:12/km

Target: --

Remarks: Small event with less than 500 contestant, and later found out there is a reason for this...

Make a small mistake @km 6, picking up the speed too early and only realize later there was another 1km (uphill infront of the church). Though manage to overtake 5 that been tagging closely, but the position was conceded easily during the uphill and 3 of the pack were staying ahead until the finish line...

If dont mind the 3hr idle time for the wait on medal, this event worth a try if there are too much time to kill in a weekend morning.

---

Added on July 18, 2010, 6:49 pmIpoh International Run - 10k

Date - 18/7/2010 (6:45 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Stadium Indera Mulia

Time: 49min44sec (Pos. 134th)

Distance: 9.53km (actual)

Average speed: 5:12/km

Target: 50:00

Remarks: The 700ml Yogurt drink does not work well with the stomach, fortunately manage to get proper toilet in nearby hotel. The initial plan was to gradually pick up speed at the last roundabout for a final sprint towards the finishing, does not work though...

Today event runs pretty smoothly, notably the people manning the event learn from the controversial 2009 version, would like to thank the Malay runner that pull me into the crowd at the frontline (which i thought 10k should flag off 10min later) and the Mr Salonpas that provide some magic spray (placebo!) before the race start. Things would have turn out very differently, who knows.

Was determined to stay at comfortable pace in the beginning, right calf is feeling a bit sore while both legs are heavy in general. Been overtaken by many runners in the first 3 km and notably a lot of them are below 20. I dont recall running this well when i were at that age those days...

Manage to pick them up 1 by 1 as the run progress. Not really a good idea to hit the turbo in the last 2km since it is where the horde of school kids start to roam the 4meter wide trunk road(meet the 12,000 runners!). The only available running path is the sideways and running zigzag is the only option if you dont want to walk on your feet.

Gradually increase the speed during the last 1km upon sight of the stadium lamp post and crossing the finishing line @ 49m44s with a 134 rank card on hand. (would have been 133th if the officer shown the correct lane...)

Finally can strike off 1 item from my wish list after 3 attempts. Next up, Bomba Run (or any race held in dataran merdeka 10.95km in length), within 5 years provided still running then.

---

Added on October 10, 2010, 1:10 pmMcD Olympic Run

Date - 26/9/2010 (6:45 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Dataran Merdaka

Time: 48min

Distance: 7.5km

Average speed: --

Target: --

Remark: After the Ipoh international run, there is a sudden lost of momentum and the running season for 2010 seems to be over. Weekly mileage dip to less than 10km per week and there is no surprising about the poor performance in this outing.

Things just fallen apart without the right attitude and training, cant really recall how many time was walking on feet while gazing on the road embarrassingly as though the run were never ending. Was it 8 stops or 9 stops? Does not matter, this is definately a new record, and an alarming alert on the lackadaisical training.

---

Added on October 10, 2010, 1:41 pmHoohaa 10.10.10 Fun Run

Date - 10/10/2010 (8:25 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Lot 10

Map - 10-10-10 race map

Time: 19min36sec

Distance: 4.03km

Average speed:4:54/km

Target: --

Remark: The double hill session in previous week does help to regain some much needed confidence after the disastrous Olympic run.

Fortunately the weather is superb, otherwise everyone will be toasted by the time of flag off and it is kind of annoying when some irresponsible photographer squatting in front of the starting line just to capture the moment. Guess that it will take a nasty incident for these photographers to stay away from the eager runners, typical Malaysian mentality. Blocking the starting line will not only put photographer in danger but also the runners at large, sometime it is very hard to imagine why there are individuals that can place their own interest over thousands of other's..

The game plan for this fun run is to pick up the speed @ 15min mark and it takes great deal of effort to squeeze through the massive walking contingent to have the luxury to run with reasonable space. At 10min mark, the leading pack is totally invisible and gradually dropping behind the second group by a margin of 50m. Once the route leads the runners toward the Pavillion, for sure it is another under-distance race and it is a bit late to pick up the pace hereon @ 17min+. Probably in future short distance run, it will be good to approach the race a bit more "bullish" since a lot of domestic races have a tendency of being under distance.

---

Added on October 17, 2010, 2:34 pmDate - 14/10/2010 (7:00 p.m)

Weather - 32'c ~ 33'c approx

Venue - Desa Park City

Total distance: 8.60km

Total time: 45min45sec



Remarks: Thanks to several backmarkers, the timing is pretty decent and it would be a new record if the training can sustain for another lap of 11min. If...

Hopefully can recover on time for the Mizuno race.

---

Added on October 17, 2010, 2:40 pmMizuno Wave 2010

Date - 17/10/2010 (7:25 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - UPM

Time: 59min45sec

Distance: 11km

Average speed:-

Target: --

Remark: Nothing loss, nothing gain. The timing is identical to last year result after taken into consideration of the shorter distance

---

Added on October 25, 2010, 9:52 pmDate - 23/10/2010 (6:35 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Bukit Aman Double Hill

Time: 57min26sec

Distance: 10.XXkm

Average speed: --

Target: --

Remark: Not been resting well in the past few days, abeit the exam will take place in the afternoon the urge to flex the legs is strong as usual. Thanks to the wonderful weather and pacer, timing is faster than the previous session and hope that the best for the past will be the worst for the future.

---

Added on October 31, 2010, 10:32 pmDate - 27/10/2010 (11:05 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:50 + 3:51 + 3:50 + 3:51

Distance: 800m - 900m each

Average speed: --

Target: --

Remark:


Date - 29/10/2010 (7:35 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park city

Time: 15min36sec

Distance: 3.XXkm

Average speed: --

Target: --

Remark: Start pretty late and there were many obstruction along the route. Taking the 1st loop a bit too easy and result in a relatively slow lap of 11min10sec. Decide to pull off after the speed drop marginally at one of the check point...

---

Added on October 31, 2010, 10:39 pmDate - 31/10/2010 (6:05 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - University Malaya Double Hill

Time: 53min26sec

Distance: 7.XXkm

Average speed: --

Target: --

Remark: The downhill slope is too steep for running and the chances of sustaining injury are pretty high if this routine is to be carried out consistently. Need to figure out a feasible way to make use of this track...


6:50
10:57
27:34
40:10
53:26

---

Added on November 7, 2010, 10:26 pmDate - 3/11/2010 (9:15 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa park city

Time: 21min06sec (Personal best)

Distance: 4.3km

Average speed: --

Target: -- 1st loop 10:30 followed by 10:36. Lunch was taken early @ 5pm and taking nap till 8pm+. I guess it helps a bit..

---

Added on November 7, 2010, 10:30 pmDate - 5/11/2010 (7:15 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:44 - 3:41 - 3:44 - 3:34 (Personal best)

Distance: 800m++

Average speed: --

Target: -- Today start early, and the enjin appears to be in tip top condition. This is by far the best session and was very surprise to see the best lap coming at the very last lap...

---

Added on November 7, 2010, 10:38 pmDate - 7/11/2010 (6:05 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - University Malaya

Time: 59min46sec

Uphill 500m = 4:33 - 4:26 - 4:12 - 4:08 - 4:04 - 3:57 (Total 3km uphill)

Distance: 7.4km

Average speed: --

Target: -- Tackle the uphill, brisk walk during downhill. Need to calibrate the distance again... the 500m seems to be a bit.... under-distance

Thanks to the volcano ash, the sun was taking day off and the weather is really cooling.

---

Added on November 21, 2010, 11:28 amDate - 9/11/2010 (7:15 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:51 - 3:50 - 3:52 - 3:51

Distance: 800m++

Average speed: --

Target: -- Performance slide a bit, as expected it is difficult to stay on top for all session but nevertheless still within range.


========================================================================


Date - 11/11/2010 (7:15 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 10:46 - 10:50 = 21:36

Distance: 4.3km

Average speed: --

Remark: -- Muscle shown a slight sign of fatigue, no strain/pain just that it is not in good shape.


=======================================================================

Date - 16/11/2010 (7:15 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 37:50

Distance: ???km

Average speed: --

Remark: Try a new uphill route to take a peep on those multi-million mansion @ the hilltop Ridgewood park. Takes about 8 minutes to reach the peak.


=======================================================================


Date - 18/11/2010 (11:00 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:45 - 3:51 - 3:46 - 3:50

Distance: 800m++

Average speed: --

Remark: Nothing to shout about, another routine without much effort in light of the coming race on Sunday.

=========================================================================


Nature Run 8km

Date - 21/11/2010 (8:45 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - FRIM Kepong

Time: 54:37 (Position - 22)

Distance: 8km?

Average speed: --

Remark: Kena tipu! Almost 70% is gravel trail inside the jungle with rolling hill, the water station suppose to be 5km mark but it turn out to be longer than the 1st 5km which eventually lead the runner back to the initial jungle track again. Head start to spin upon seeing all the batu-batan couple with the walking padestrian + Mountain biker, really contemplate to walk during certain part of the race notably @ 30min, 38min, 44min when the finishing line seems to be out of reach. Need to drop the speed < 6:00 and can barely hang on to the punishing route and the big bad matahari... During the last 15 minute of the race, manage to catch up 3 runners while conceding position to another runner in KOTR 2008 vest by a margin of 50m. Just glad that to finish the bloody race with no injury and pancit. No point to go all out when the condition of the route is orz...

After crossing the line, have to walk for another 2km to reach the carpark outside FRIM orz

---

Added on November 27, 2010, 3:35 pmDate - 23/11/2010 (5:00 p.m)

Weather - Rain (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:43 - 3:47 - 3:45 - 3:52

Distance: 800m++

Average speed: --

Remark: Trying to squeeze out 20 minutes out of the black smoke and confidence that the rain will hold for another 20 minutes. It start drizzling during the second lap and become difficult when the wind start blowing... Should have wait for another hour. The last lap is a mess and with no spare cloth to exchange, ended up driving back in all wet attire + ice cold air con (or stuffy porky foul smell inside the car for 15minutes)


Date - 26/11/2010 (9:00 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 15:51 (10:36 + 4:15)

Distance: 3km

Average speed: --

Remark: Start the run way too late, the heat is not really doing any good and have to WFH @ 3km mark in agony...

---

Added on November 28, 2010, 9:27 pmDate - 28/11/2010 (4:15 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Rimba Ilmu

Time: 1hr02min34sec

Uphill 600m = 3:51 - 4:18 - 4:23 - 4:25 - 4:27 - 4:22 - 4:15 (Total 4.2km uphill)

Distance: 8.4km

Average speed: --

Target: -- The weather is shady at 4pm noon and decide to start it early since there is no telling whether in two hours time the sky will remain clear. After doing 7 rounds, the tank is pretty much out of fuel and has to throw in the towel. While changing the attire, the starving mosquitoes feasting on the poor legs of mine...

** The distance is recalibrated using mapmyrun and it is safe to say that the fair distance for this route should be 600m instead of 500m. It is a more realistic distance since a 6:00 pace would complete the uphill in 3:36 which is not so far away from the existing timing.

*** The uphill is a 21% grade paved road. Height of 125m span over a distance of 600m and hence the 21%.

---

Added on December 6, 2010, 12:18 amDate - 3/12/2010 (7:20 p.m)

Weather - Shady (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:55 - 3:44 - 3:38 - 3:45

Distance: 800m++

Average speed: --

Remark: The exam is finally over, can put more effort on running from now onwards and hopefully to have some solid training before the running events take place in December.

---

Added on December 6, 2010, 12:23 amDate - 4/12/2010 (7:00 p.m)

Weather - Wind (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 10: 40 + 10:35 = 21:15

Distance: 4.3km

Average speed: --

Remark: The sky turns dark and looks like its about to rain anytime soon. Fortunately the wind is strong enough to carry away the rain and the result turn out to be decent. No sign of soreness, fatigue whatsoever.

---

Added on December 6, 2010, 12:36 amDate - 5/12/2010 (6:00 p.m)

Weather - Wind (27'c ~ 29'c approx)

Venue - Desa Park City

Uphill Time: 3:50 + 4:05 + 4:22 + 4:17 + 4:15 + 4:28 + 4:25 + 4:16

Distance: ?.?km

Average speed: --

Remark: The cloud is building up down town and it seems a bit risky to proceed with the training @ Rimba Ilmu. Decide to change the venue to nearby hill route and cover an uphill stretch similar to the one in Rimba Ilmu. Manage to did 8 set uphill + 8 set downhill, the gradient is not as steep as the monster hill in Rimba Ilmu and can manage the climb with less effort.

It has been a while since the last 3-in-a-roll back to back running session and grateful that the body can still cope with this intensity without having too much setbacks. Will do another round in Rimba Ilmu during next tuesday to prepare for the Asia road master on Sunday and keep in mind to "underperform" in the next session for an "all-out" performance actual race.

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Added on December 6, 2010, 1:13 amLast year the timing for 4.3km was clocked @ 21:56 during the first attempt. This has been further improve to 21:06 (4:55) in Nov 2010 which represent a leap of 3.8% in term of timing. Not really impressive but if this can maintain for the next few years, the overall improvement can be quite substantial in the end.

Similarly, the 800m session also shown an improvement from Average 3:54 to 3:45 which translate into 3.8% improvement as well.

Will spend a few weeks to layout the target for 2011 and hopefully the best is yet to come.

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Added on December 8, 2010, 12:37 amDate - 07/12/2010 (6:15 p.m)

Weather - Wind (27'c ~ 29'c approx)

Venue - Rimba Ilmu

Time: 59min59sec

Uphill 600m = 4:06 - 4:12 - 4:05 - 4:04 - 4:05 - 4:04 - 3:58 (Total 4.2km uphill)

Distance: 8.4km

Average speed: --

Target:

Remarks:


What doesn't kill you, makes you stronger - Friedrich Neitzche

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Added on December 11, 2010, 5:27 pmDate - 9/12/2010 (10:20 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 1:51 - 1:52 - 1:55 - 1:54 - 1:52 - 1:55 - 1:54 - 1:55

Distance: 400m++

Average speed: --

Remark:

2:20 (5:00 pace) >> 1:54 (X:XX pace)

Variance: ~ -20%

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Added on December 12, 2010, 10:06 pmAsia Master Road Race 2010

Date - 10/12/2010 (7:30 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Dataran Merdeka

Time: 56:40 (Men Open - 39th)

Target: 53:00

Distance: 10.6km

Average speed: 5:20

Remark: Not sure whether this event ever held in Malaysia, but if it is launch 5 years ago the reception for sure will be far greater. The organizer manage to attract ~100 runners of all kind from South Asia and to some extend provide a platform for amateur runners in different continent to compete in. Most of the local big guns are taking part and for sure they will be having great time to compete with the talented runners from India, Sri Lanka, Nepal, Mongolia, Indonesia and etc.

The first kilometer does not goes well and having some difficulty to ramp up the engine. Was 40seconds behind schedule @ 5km marks and tussle with 2 runners for position along the jalan duta while exchanging lead on few occassion. Try to catch up with the front running pack after the Damansara interchange, only to find the wall upon reaching 8km marks with very low fuel on tank. Struggle to ascend the flyover and notice that the road marshal giving wrong distance information to the exhausted foreign runner. After communicating the correct information, it is time to break away to push for a final descend towards the finishing point. Despite looking exhausted, the foreign runner earlier on went full throttle in the last 200m leaving no chance to catch up at all.

Need to pay further attention on 2nd~3rd km stretch and try to push harder. The last 2.5km also perform poorly due to an acute drop in stamina. With all these being well address, 53:00 is not too far away and this will be one of the prime target in the pipeline for year 2011.

Year 2007 Siemen run - 64:19
Year 2010 Asia Master - 56:40 (-12%)

Tooks 3 years to achieve 12%, additional 5% looks feasible for next year if all the plans go well.

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Added on December 16, 2010, 8:59 pmDate - 14/12/2010 (10:20 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 10:24 + 10:20 = 20m44s (PB)

Distance: 4.3km

Average speed: 4:49

Remark: Unusual cold. Since when a tropical country like Malaysia will have cold season during Christmas, the temperature for the past few days has notably dropped by fractions. The weather coundnt getting any weirder nowadays...

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Added on December 19, 2010, 8:40 pmDate - 16/12/2010 (10:10 p.m)

Weather - Strong Wind (27'c ~ 29'c approx)

Venue - Desa Park City

Uphill Time: 3:50 + 3:59 + 3:52 + 3:57 + 3:50

Distance: ?.?km

Average speed: --

Remark: Cold cold night. Last preparation for the last race in 2010, what a long journey.

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Added on December 19, 2010, 9:11 pmLarian Koperasi 2010

Date - 19/12/2010 (7:30 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Padang Merbok

Time: 33:54 (Men Open - 17th)

Distance: 6.9km

Average speed: 4:55

Remark: This race is chosen over Malakoff which cost a bomb to participate. As expected the participation for the event is very poor, with approximate 190 participants in men open category. Nevertheless the race manage to attract the participation of 3 national distance runners namely Shahruddin, Yuan Yu Fang, Venugopal (1 Malaysia?) + another 2 bandaraya from Kenya.

The starting line is under the inflatable arch which put the runner in the very muddy field which described by fellow runners as "padi sawah". Despite being tipping carefully accross the 150m muddy field, the running shoes is wet when passing through the mud-filled pot hole...

Been pressing relatively hard through the double hill stretch but somehow not really have the drive to go all out in the latter stage of the race. As a result, the lead build up before the Jalan Mahameru junction was quickly vanish and conceding position to two runners in the Ministry of Agriculture flyover. Not being able to step up a notch for the last 2km and resorting to walking pace for the last 150m to avoid stepping hard onto the mud...

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Added on December 28, 2010, 9:30 pmDate - 22/12/2010 (7:20 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:36 - 3:40 - 3:37 - 3:44

Distance: 800m++

Average speed: --

Remark: Need to gradually scale down the speed to 3:45 ~ 3:50.

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Added on December 28, 2010, 9:35 pmDate - 23/12/2010 (6:20 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 22:03

Distance: 4.3km

Average speed: --

Remark: Wanted to alter the session to cover 3 loops with no luck.

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Added on December 28, 2010, 9:39 pmDate - 25/12/2010 (6:20 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 22:01

Distance: 4.3km

Average speed: --

Remark: Probably at a pace of 5:08, 6.45km is not feasible for time being. Got to further reduce the pace to 5:20 to see whether can sustain beyond loop 2.

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Added on December 28, 2010, 9:47 pmDate - 26/12/2010 (8:05 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Rimba Ilmu

Time:58min24sec

Uphill 600m = 4:01 - 4:03 - 4:12 - 4:22 - 4:12 - 4:05 - 4:13 (Total 4.2km uphill)

Distance: 8.4km

Average speed: --

Target: -- The mind say go3 while the body say no3...

4 sessions a week is a bit taxing and distasteful. Expected to take tolls in recovery. Nevertheless, mission not accomplish but the training is beyond compromise. The show must go on!

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Added on January 16, 2011, 8:26 pm27/12/2010 to 2/1/2011 - 3 Session without miss. (WR - 3:31)

3/1/2011 to 9/1/2011 - 3 Session without miss.

Remarks: A bit lazy in light of the commencement of another hectic semester, new plan for some of the session will need to postpone to gave way for the heavy workload ahead. Nevertheless, the performance is still at a satisfactory level and can be ramp up to top notch during the race season.

As for the new year running resolution, the aim for 2011 is mainly on maintaining the existing form since it is not an ideal year for further improvement; neither are there any in the pipeline...

This post has been edited by deadalus: Jan 16 2011, 08:26 PM