hula!

worry not, we r on the same boat, me injured heel, suspected achilles tendon.n 3 weeks no training.


bsn putrajaya night marathon.

tried cardio on lunch time but it was a bad move. instead doing light strength session.

its Ice Men's Compression Short Sleeve Top. white color. http://store.skins.net/uk/ice-mens-compres...hort-sleeve-top. unfortunate to them dont hv long sleeve.

u guys fast lah.. i didnt manage to get the MH medal
but the good news is my pace is getting better even no speedwork/tempo/hill session (all mostly base milage with slow pace to control HR). either bcoz of 3 days rest with a-day before stride work out, or have a pacer, or both leg feel ok, just my HR above 175 nearly all the time.
i talk spam kacau orang all the route. even manage to chat with LYNR with 2xu compression tights at last mileage. ask his nick in LYN, he ask to ask back after run sorry to kacau ruin ur run

cis! tekono den.

btw nike we run sg has been announced

IMHO, if want to finish FM/HM, train on distance, not speed. & add strength workout for each leg.
if want to finish faster, add some speedwork, n hill to ur routine. btw try to add dynamic stretch after warmup.

saru88,
alternatively, if u dont hv gps, u can always map with dailymile, mapmyrun, runningahead etc the route. as time goes by, u'll remember where is the mileage mark

anyone gonna shopping spree at nike warehouse sale today?

norizan, if u can come to putrajaya, there are many runners bikers skaters at friday n sat night after tarawih, even some extend their long run to more than 2am. weekdays unfortunately no runner during Ramadhan night as far as I running a couple of night.

yes, either PoJ or the other side, Dataran Putrajaya in front Maybank.

usually i cover 3K in 9min, PB 7:30

u might want to read n ask in Weight Loss thread in HnF section. just fyi, 45min of those cardio session is barely enuf for weight loss, if n only if u strictly following healthy diet. i hv read somewhere that for weight loss, 20% if from workout n 80% is from diet. try to hv interval session (hiit, tabata or whatever they called it) on treadmill n bike, n also rowing machine if u can. if u cant treadmill due to pain, do elliptical. if u cant cycle, do stairmaster. start slow, n dont push urself too hard.

its the online processing fee, stated at their fb's page.

yes dont use knee on treadmill, its wrong bad. use foot is safer n better!

johny2k, that is ohsom! me just used sandal for most of my run due to difficulty of getting the sole. btw did u ketuk those front strap (looks not to me)?

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.

this year end newton no more mio. only sock.

me sip only at roughly every 2K with own hydration (plain water + ORS). energy gel only be used if want to compete, or feel need it (normally they said consume at every 10K, or 1hour interval).

0.3L. not on fast pace, so can bear with it.

u r talking about newton model. can ask choi cc on these.