15-10-08

Busy like hell... today and tomorrow no workout...

18-10-08

6.10am - 7.40am : LSD at Miri City
Distance : 14.41km
Time : 1:34:42
Average HR : 130

Today too busy liao, being a tour guide for Brunei..... Anyway, just some highlight on diet : Today i have tons of sushi and shashimi, protein kao kao?

Need to sleep liao.

Tomorrow plan : Morning LSD, afternoon trekking.

19-10-08

5.40am - 8.10am : LSD at Miri City
Distance : 20.21km
Time : 2:17:20
Average HR : 139
Total Ascent : 271m (3 hills)

Phew... today pancit kao kao.... start low enerygy after all hills (around 11km), so i hantam a pack of power-gel (vanila, oso taste like shit....), but the power-gel like no effect at all. Finally i pancit around 15km , just drag myself foward by extremely slow jog....
I think there are a few reason (or excuses) for today pancit, never pancit so early 1.....
1. Not enough sleep for these few days.
2. Already ran 14km on Saturday.
3. Starting too fast, ran at 10-11km/hr for 1st 5km.
4. Too much sushi and shami on saturday.

I think reason no1 and no2 should be the culprit, probally the reason no2 is not big deal, but it is a problem when i do not have enough rest after the run to let body recover before today LSD.....

Ok la, so now i should sleep, so this afternoon i can do my trekking.

---

Added on October 19, 2008, 9:56 pmUpdate :
Done trekking, Canada Hills point 1-9 at 1:00:42....

Had Bak Kut Teh dinner!

This post has been edited by toto4d: Oct 19 2008, 09:56 PM

20-10-08

Diet:
7.30am : Nasi Goreng + 1 Fried Egg + Ikan Bilis
9.30am : Green Tea
12.45pm : Nasi Goreng Pattaya + 1 carrot milk + 2 fried eggs
3.00pm : Green Tea
7.40pm : Stir Fried Chicken + Mushroom + Vege, 1 green apple


Workout:
11.55pm - 12.35pm : Weight Training
Streching + 20 x Decline Bench Sit up

Drumbell Squad
3 x 15 x 35lbs

3 x 15 x Body Weight Calf Raise

Drumbell Flying
2 x 10 x 20lbs

Barbell Bench Press
3 x 12 x 70lbs

20 x Bicycle Crunch

OMG... weight stay at 94kg despite heavy workload during weekend.... have to cut more..... tomorrow possible to wake up at 5am and run?

21-10-09

Diet :
7.00am : 1 glass of HL Milk + 2 slices of wholemeal bread + 1 multi-vitamin + 1 fish oil
lazy to update.... unable to log on to LYN yesterday night...


Workout:

5.50am - 6.30am : Running at Miri City
Distance : 6.538km
Time : 00:41:17
Average HR : 151

5.00pm - 6.00pm : Trekking at Canada Hill

This post has been edited by toto4d: Oct 22 2008, 07:49 AM

22-10-08

Today missed the weight training because forgot to bring gym bag, and missed run bcos of rain ....
Nvm lo, consider rest day.

Lazy to update diet, but nanti ada org said i feel guilty and not update. So today highlight is having KFC dinner plate as dinner, lolz.
Tomorrow can wake up early to run?

Marigold HL lo.

23-10-08

Diet:
6.55am : 300ml of HL Milk + 1 scoop of whey + Oat + Muesli + 1 multi-vitamin + 1 fish oil
10.00am : Green Tea + 2 slices of wholemeal bread + cheese + lettuce
12.05am : Kueh Tiao Soup + Soya
3.00pm : Green Tea + 2 slices of wholemeal bread + cheese + lettuce
6.20pm : Steamboat (vege, taufu, pork)

Workout:
6.00am - 6.30am : Jogging
Distance: 4.569km
Time: 0:29:26

24-10-2008

Today holiday, so journal oso holiday. Just some highlights:
-Badminton 2hrs at morning.
-Seafood lunch......

Tomorrow target 20k.

25-10-08

20k cancelled due to rain in the morning ....
Anyway, managed to do 10k at the evening!

4.30pm - 5.30pm : Running at Miri City
Distance : Around 10km (din wear GPS)
Time : 00:48:24
Shoe : NB 903

Lolz, after a slow week, today managed to do best timing for the 10k loop! Anyway have to thank my local sifu here who keep on pushing me when i run!

Tomorrow will do trail run at Lambir Hill, hopefully no rain!

26-10-08

Managed to hike Lambir Hill although it was rainining.

Distance : 6.4km x 2 = 12.8km
Time : 4hr 45mins (up : 2hr 45mins, down : 2hr)

Nice hike, but lack of energy... probally bcos not sleeping well agn..... and today a lot of leech.!

27-10-08

Diet:
7.10am : Some HL Milk + 1 slice of wholemeal bread + 1 fish oil + 1 multi-vitamin
11.30am : 1 slice of wholemeal bread
12.15pm : Wantan Mee
3.00pm : 3 slices of wholemeal berad
7.00pm : 300ml of HL Milk + 1 scoop of whey
7.40pm : Steam Chicken + Vege (Cauli Flower + Brocolli + Yellow Pepper + Tomato) + 1 Green Apple

Workout:
5.45pm - 6.35pm : Weight Training
Streching + 20 x Decline Bench Sit up

Barbell Bench Press
20 x 20lbs
3 x 10 x 70lbs
2 x 8 x 90lbs

Smith Machine Inclince Bench Press
20 x 40lbs
3 x 10 x 90lbs

Bench Drumbell Flying
3 x 10 x 15lbs

20 x Bicycle Crunch

28-10-08

Today run cancelled due to rain ... oredi hantam 4 slices of wholemeal bread at 3pm, wanting to hit kao kao this afternoon, but .....

Could i wake up tomorrow morning to run?

29-10-08

Diet:
7.30am : Teh Tarik + Fried Bee Hun
10.00am : 1 piece of cheese sandwich
12.45pm : Carrot Milk + Nasi Goreng Pattaya + 2 fried eggs
3.00pm : 2 eggs tart + 2 cucur udang
7.10pm : 300ml of HL Milk
7.50pm : Going for dinner, dunno makan apa lagi

Workout:
12.00pm - 12.35pm : Weight Training
Streching + 30 x Decline Bench Sit up

Machine Lat Pull Down
20 x 60lbs
3 x 10 x 100lbs
2 x 5 x 120lbs

Drumbell Pull Over
2 x 15 x 35lbs

40 x Bicycle Crunch

5.50pm - 6.30pm : Running at Bulatan Park
Distance = 7 x 800m = 5.6km
Time = 00:27:46

30-10-08

5.00am - 6.00am : Running at Miri City
Distance : around 10km
Time : 00:53:02

Finally managed to wake up early for morning run. Anyway, today final run before Borneo Ball Breaker! Will have rest untill Saturday.

Thanks. Well, just to be a good runner, there are much more ppl doing better.

LOLZ! Yeah, i wish i can have training with all oso. Come on, i not owes fast ma, can train together 1. But sadly said i always at Miri. Just occasionally fly fly sini-sana. Next weekend i will be at KL, dunno got ppl to run or not yet. Itu frank mau taper tak mau lari.

Next time to KL may be mid dec, then january for the Great Eastern Run.

No need see how, just go for it, then train for it.

---

Added on November 1, 2008, 4:20 pmDNF the Borneo Ball Breaker! Malu!

This post has been edited by toto4d: Nov 1 2008, 04:20 PM

02-11-08

4.10 pm - 6.10pm : Running at Miri City
Distance : 20.2km (previously measured by GPS)
Time : 01:57:47

Lolz, having shame for DNF in Borneo Ball Breaker, today pia kao kao lat for the 20k training, and the time make me happy!
Haha, running the same route where I pancit and completed it in 2hr 17mins, this time made it at 1hr 57mins, not very fast, but good enough for me

03-11-08

Diet:
7.20am : Bubur Ayam + Teh C
10.00am : 1 slice of wholemeal bread
12.10pm : Mixed Rice
3.00pm : 2 slices of Wholemeal Bread
6.45pm : Mahjong Mee
8.10pm : 1 slice of wholemeal bread + lettuce + tuna

Workout
5.50pm - 6.20pm : Swimming

Hehe, today rest day, lazy to workout, cincai swim swim ok la.