Yea. will work on my running.
Thanks for the motivation as well =)

16-09-08

Diet:
7.05am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil + Chondroitin Sulphate
10.00am : Coffee + 2 Sandwich + 1 cheese cake
12.10pm : Diet Coke + Mixed Rice
3.00pm : 1.5 slices of wholemeal bread (Choc + PB) + 4 x Chicken Boxing
7.30pm : 1 glass of HL milk + 1 scoop of whey + 1 fish oil + 1 Glucosamine + 1.5 slices of wholemeal bread (choc + pb) + Salad (lettuce + tomato + cheese)

Plan to have 1L of Soya later * working OT....

Workout:
5.45pm - 6.40pm: Running from home to Bulatan Park + 3 laps
Distance : 6.552km
Time : 00:36:51
Average HR : 147
Maximum Speed : 15.6 kph
Average Speed : 10.6 kph

Ops... today macam makan banyak sangat training ma, bo bian.
Anyway, superb good news!! My GPS function very well, after enlighten by Frank on how to use it. Hahahaha.
Timex good! Even run at park, a lot of tree oso no prob.
Also oredi confirm 1 loop at Bulatan Park is 800m +- 10m, so my previous estimation is quite correct, hehe.

This post has been edited by toto4d: Sep 17 2008, 09:52 PM

150.6 kph? sure onot

Lolz! Thx for pick-up the typo.... otherwise paiseh sia... haha.
Any human in this world can make 150.6 kph?

Bolt made 100m in 9.69sec , 37.15kph?

17-09-08

Diet:
7.05am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil + Glucosamine
10.00am : Tea + 2 Sandwich + 1 cheese tart
11.40am : 300ml of HL Milk + 1 scoop of whey
1.20pm : Coffee + 4 Sandwich + 2 cheese tart
3.10pm : 2 Cucur Ikan + 4 Chicken Boxing
7.30pm : Ramadhan Buffet Dinner (had some kebab + fish + chicken + lamb + +++)
9.20pm : 1/2 glass of HL Milk

Workout:
5.45pm - 6.40pm: Running at Bulatan Park
Distance : 9 x 800m = 7.2km
Time : 00:37:53
Average HR : 167

This morning have some pain at ankle, suspect ankle joint got prob or watever... so skip lunch time gym to meet doc. Done some x-ray, confirm no problem with the joint or bone. Probally just ankle sprain
Supposed today i rest, but then afternoon no more pain, so still go for run .....

18-09-08

Diet:
7.05am : 1 glass of HL MIlk + 1 scoop of whey + 3 slices of wholemeal bread (Choc + PB) + 1 fish oil
10.00am : Tea + Fried Tang Hoon
12.20pm : Kiwi Yogurt + Buttermilk Chicken Rice
3.10pm : 3 Cucur Udang + 1 Pineapple Tart
7.30pm : 1 glass of HL Milk + Bak Choy Soup ( a ton of bak choy + 1 chicken breast + 1 tomato + some black fungus + 1 onion + some garlic, all boiled together)

Workout:
5.35pm - 6.40pm: Running from Home to Canada Hill (Hill Training Trial)
Distance : 8.685km
Time : 01:01:32
Total Ascent : 184 m (from GPS, actually just 2 x uphill (70m height, 600m distance)
Average HR : 144

Today try to do some hill training... damn... the Canada Hill is very stiff for me, impossible for me to run at normal speed. (Siemens Run still can maintain speed at the hilly area...) Anyway, just run slowly lo, with small and fast(?) stride. Next time will try to run more. Today just a start for hill!

19-09-08

Diet:
7.05am : 1 glass of HL MIlk + 1 multivitamin + 1 fish oil
7.3am : Fried Rice + 1 egg + Ikan Bilis
10.00am : Milo + Cookies
12.50pm : 1 glass of Orange Juice + Nasi Goreng Pattaya + 2 Fried Eggs
4.20pm : 1 regular caffee latte (coffee bean) + 1 Choc Cashew Nut Cookies
7.15pm (post running) : 1 glass of HL milk + 1 scoop of whey
8.30pm : 1 glass of HL milk + Steamed Chicken and Mixed Vege + 1 fish oil


Workout:
11.50pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Squat *Smith Machine:
20 x 70lbs
3 x 20 x 90lbs

Drumbell Bench Press:
2 x 20 x 20lbs
15 x 30lbs
12 x 30lbs

Drumbell Pullover:
3 x 20 x 30lbs

Drumbell Shrug:
40 x 30lbs

20 x Crunch

5.35pm - 6.45pm: Running at Bulatan Park
Distance : 13 x 800m = 10.4km
Time : 00:57:57
Average HR : 150

Today just run slowly lo, since this week run quite a lot oredi. Now try to do more rep for weight, try to build endurance. Wonder wat is the effect....

good job dude
all the best to you!

Thanks!

20-09-08

Diet:
6.15am : 1 slice of wholemeal bread (choc)
7.30am : Teh C + Fried Bee Hun
9.00am : 1 Multi-vitamin + 1 Fish Oil
12.30pm : 2 Cans of 100plus + 1 glass og Mango Yogurt + Taufufa + Fried Rice
4.20pm : 1 glass of HL Milk + 2 slices of wholemeal bread + 1 glucosamine
8.50pm : 1L of Soya + 2 bowl of Kolok Mee + 1/4 Pak Cham Chicken

Workout:
6.40am - 7.20am: Easy Jog at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : around 40mins

9.30am - 12.00pm: Badminton
6-7 games...

Hehe, today supposed to just do easy exercise, so tomorrow ok to run long distance. Anyway, hantam too much during badminton, now have to load more carbs...

This post has been edited by toto4d: Sep 20 2008, 09:27 PM

21-09-09

Yes! Today made 21km LSD!

6.15am - 8.25am : LSD (Bulatan Park -> Kampung Lereng Bukit -> Canada Hill -> Luak Bay -> Tanjung -> City Fan -> Bulatan Park)
Distance : 21.10km (timex GPS)
Time : 2:09:48
Total Ascent : 498m (4 hills, including 500 steps of stair up at Kampung Lereng Bukit, this is killing .....)
Average HR : 149
Max HR : 189 (today pump kuat while uphill....)
Average Speed : 9.6 KPH
Shoe : NB 903 (hehe, this shoe doing well!)

zomg, ur running so much better than mine LOL!

i run 7km for 1hour=.=""

donno how to settle penang bridge's 25km!
just started training few days ago!!!

OMG, you r that fellow?
Ooo, try to train more lo. Do you feel difficult to complete your 7km in 1 hour?

Try following training plan:
Mon : Rest
Tue : 8km
Wed : 12km, slow
Thu : 8km
Fri : 10km at hilly area at steady pace
Sat : 5km easy run
Sun : 15-18km, slow

Do not need to push on the long distance day. Easy run mean easy run, you should not feel exhausted after the easy run.
If cant make the milleage, try to potong it to half.
Try to make this training for 4-5 weeks untill penang bridge run. Potong the milleage to half 1 week before the race.

This post has been edited by toto4d: Sep 22 2008, 09:58 PM

22-09-08

Diet:
7.05am : 1 glass of HL MIlk + 1 multivitamin + 1 fish oil+ 2 slices of Wholemeal Bread (choc + PB)
10.00am : Teh + Sandwich + Curry Pup
12.10pm : Mixed rice
3.10pm : Some Popia and Kue
7.05pm (post workout) : 1 glass of HL milk + 1 scoop of whey + 3 slices of wholemeal bread + 1 fish oil + 1 glucosamine
8.15pm : Steamed Chicken and Mixed Vege


Workout:
5.40pm - 6.45pm : Weight Training
Streching + 20 x Decline Bench Sit up

Deadlift:
15 x 70lbs
3 x 12 x 90lbs

Calves Raise:
20 x 45lbs
3 x 20 x 90lbs

Barbell Bent Over Row:
3 x 10 x 50lbs

Machine Lat Pull Down:
15 x 80lbs
2 x 10 x 100lbs

20 x Decline Bench Sit Up

11mins Bicycle

ok, i will try!
Im running everyday lol

Minimum like 40minutes per day.
my jogging slow.

Do u use earphone? i feel earphone disturb running lol, somemore the wire swing up and down, left and right!

edit: after 40 minute jog still got alot energy, but lazy run[=.=] consume time
after 1 hour still got energy, but lazy

This post has been edited by BelowAverage: Sep 22 2008, 09:54 PM

IC... i dun like to wear earphone, wind and sounds of car is natural music.
If you have a lot of energy but lazy to run for long, then run fast. Keep fast pace untill you cannot talk, maintain for 30-40mins.
Or can do interval training, fast run 400m, slow jog 100-200m, then go fast 400m again ...etc. Go to google for interval training of HIIT.
I am not doing HIIT, seems like too high intensity.

This post has been edited by toto4d: Sep 22 2008, 10:06 PM

i want to learn fastest way to build up my stamina >..<

its a 25km run, thats like going to kill me!!

Any tips on building up stamina???

but i scared fast pace my heart canot tahan lol, i always go slow

Haha, i dunno the fastest way. Run more, rest properly, eat healthy food. Consume a lot of carbs for enery, enough protein to help recover.
You have any heart prob? I din ask you to sprint, just run untill u cannot talk smoothly, but the speed is some level which u can maintain for long, it's good enough. Dun have to sprint like mad.
You can get a HRM watch to monitor your heat rate if you worry, and consult your doctor on your heat condition.

Erm... Sorry to interupt. I assume BelowAverage is a beginner? If it is, I think the training plan is a bit too tough. Take a rest on Wednesday and Saturday instead to let your body recover. You are not advanced or elite. Slowly take one step at a time and remember endurance isn't build in one day. It takes persistence. Remember a balance diet too.

No prob, thx for correction. Hehe, i just refer to the half marathon training plan.