01-03-09

6.20am - 8.25am : Running in Miri City
Distance : around 17km
TIme : 2:01:56

Omg... probally due to the badminton and empty stomach... today pancit kao kao... just dragging to finish...

02-03-09

4.50pm - 5.50pm : Yoga

03-03-09

5.45pm - 6.20pm : Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 00:33:24

Legs still suffering the fatigue from sunday lsd... hopefully will be better by today.

04-03-09

5.30pm - 6.35pm : Hiking at Canada Hills

Terjatuh during the hiking, hit the floor with upper back... just some pain, hopefully no problem la.

05-03-09

6.10pm - 6.30pm : Running at Bulatan Park
Distance : 5 x 800m = 4.0km
Time : 00:19:20

Haha... just to improve lo.... today no run cos rainining.

Will go to KL next wed, but just for overnight, to go to chiang mai.

Haha, probally will see you in Std Chart KL Marathon!

10-03-09

5.50pm - 6.20pm : Running at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 00:23:01

Tomorrow will start travelling... off for 11 days..

23-03-09

4.50pm - 5.40pm : Yoga
6.15pm - 6.40pm : Running at Bulatan Park
Distance : 5 x 800m = 4.0km
Time : 00:18:35

Phew! Finally back from Holiday liao! Totally no workout for past 12 days!
Anyway, oredi registered for full marathon at Standard Charted KL Marathon (28-June-09)! Now will have to train for it!

24-03-09
5.35pm - 6.15pm : Running at Bulatan Park
Distance : 10 x 800m = 8.0km
Time : 00:41:10

25-03-09
5.00pm - 5.40pm : Hiking at Canada Hills

26-03-09
5.30pm - 6.20pm : Running at Bulatan Park
Distance : 11 x 800m = 8.8km
Time : 00:43:30

27-03-09
5.45pm - 6.10pm : Running at Bulatan Park
Distance : 6 x 800m = 5.8km
Time : 00:24:25

28-03-09

9.00am - 4.00pm : Hiking at Lambir Hills

Hike till cramp, cos raining and river crossing.... anyway, fun.

30-03-09

7.10pm - 8.00pm : Weight Training

30 x Decline Bench Sit-up

Barbell Deadlift (small bar)
20 x 70lbs
12 x 100lbs
2 x 10 x 100lbs

Machine Lat-pull down
20 x 60lbs
2 x 12 x 90lbs
2 x 4 x 130lbs

Smith Machine Squat
20 x 70lbs
2 x 15 x 130lbs

12mins bicycle

05-04-09

7.00am - 8.00am : Running around Miri town
Distance : around 10km
Time : 00:45:36

6-04-09

12.10pm - 12.40pm : Weight Training

20 x Decline Bench Sit-up

Smith Machine Squat
20 x 70lbs
3 x 15 x 130lbs

Barbell Bench Press
20 x 20lbs
3 x 10 x 70lbs

Barbell Military Press
2 x 20 x 40lbs

40 x bicycle crunch

07-04-09
5.45pm - 6.20pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 00:27:58

08-04-09
5.50pm - 6.30pm : Running at Bulatan Park
Distance : 10 x 800m = 8.0km
Time : 00:39:19

09-04-09
5.50pm - 6.30pm : Running at Bulatan Park

Just some slow jog with frens.

10-04-09

8.30am - 10.20am : Hiking at Bukit Pantu, 5.8km

11-04-09
8.40pm - 1.00pm :Hiking at Bukit Pantu, 6.5km

5.50pm - 6.20pm : Easy jog at Bulatan Park