Batata...><"

can I suggest u...something...><" not trying to lecture u though...just a suggestion..~~

at least 30 mins jog (if can 1 hour better lor) is more preferable and...non-stop run..if tired just walk, like how we do in Capoeira..tired then walk for a while... <--how u call that again? hahaha...

and...

hei JC.
hee.this is the first stage.
i have in plan and there will be changes in my cardio training soon.
thanks for the advice JC!

weh.next time in roda, just take me down la.dont takut2. i dont mind.
batter to be take down in class roda than be take down on street roda!

Hahaha...take down arh?..

I'm the kind of person who always tak tega...hahhaa for me roda is just a game..not a fight..><" so...yeah just fooling around hahahaa...