No fixed time... do it for as long as U want... I've been doing this since my cycling days... in fact, the coach even encourage us to doze off with Ur legs elevated... just make sure U dun fell asleep until like 2-3 hrs la... 15 mins usually is okay edi... to drain lactic acid...

for runners who want to compare themself with the army fitness standard : http://en.wikipedia.org/wiki/IPPT_Award_Badge

FOR CAT X (Below 25 yrs)
Grade Points Sit-up (reps) Standing Broad Jump (cm) Chin-up (reps) Shuttle Run (sec) 2.4 km Run (min:sec)
A 5 >39 >242 >11 <10.2 <9.45
B 4 37 - 39 234 - 242 10-11 10.2 - 10.3 10:40 - 11:01
C 3 34 - 36 225 - 233 8 - 9 10.4 - 10.5 11:01 - 11:40
D 2 31 - 33 216 - 224 6 - 7 10.6 - 10.7 11:41 - 12:20
E 1 28 - 30 207 - 215 4 - 5 10.8 - 10.9 12:21 - 13:00

i just can get in grade E..

I'll fail the standing broad jump

what distance for the shuttle run?

My guess is, if it was for US Army, the distance would be the length of a basketball court... 40 yards I think...

Anyone letting go of their PNM 10k bib? Feeling rested and ready to go for recovery run. Usually recovery run should be done how long after a run?

the next day after your race.

hey,i am newbie,and planning to buy a timing watch without gps..i am thinking of solues...pls give me some suggestion..tq

u think i shoul get a hrm watch or juz normal timing watch???

thanks

Why ask what we think ? It's what U think tht matters, Ur the one who's gonna buy it.

lls119,
only want to take time, just use apps in phone, easier. soleus if overpriced imho. if still want soleus, wait for PNM day, might hv some discount as they r official watch for this year event.

ok,tq

just get a normal timing watch since u had no idea what u want at all. after u got some idea of what;s in the market and some expectation,then can improve from there.

thanks
is there any timing watch that is value for money??

Pasar malam watch lerr... very durable. After all, you'll be wearing it during your run only, not a fashion item.

Thks Tenno ! Noted .

i just use casio retro watch tat cost rm10 for 1 year

before i change to "mio watch" tat i get this year newton run at RM65

i'm still using casio.

this year end newton no more mio. only sock.

casio is durable.. can get in any pasar malam for rm10.. mine still running after 2 yrs.. it has disco flash light. xD