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

12-04-09

6.00am - 8.00am : LSD at Miri City
Distane : around 17km
Time : 01:54:41

Pancit at 3/4.... really long time din do long distance run liao.... need to pick up faster...

14-04-09
5.50pm - 6.20pm : Jogging at Bulatan Park
Distance : 5 x 800m = 4.0km
Time : 00:21:38

15-04-09
6.00pm - 6.30pm : Running at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 00:21:42

LSD bro...must pick up

Haha... jiak lat.. this week a lot of mixture activity... preparing my team to climb Mt.Kinabalu.... have to resume LSD in May lo.

20-04-09

4.50pm - 5.45pm : Yoga

6.10pm - 6.3opm : Running at Bulatan Park

24-24 APR 09 : Hiking at Mount Kibanalu, Mesilau - Summit - Timpohon!

28-04-09

5.45pm - 6.15pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 00:27:10

1-5-09

7.00am - 8.00am : 10k race at Permy Jaya Charity Run
Distance : 10km ( abit more than 10k)
Time : 00:46:59
Placing : 6th in Man Open

Hehe, today quite lucky to get into 10.

omg... heavy rain... have to cancel LSD....

3-5-09

7.10am - 8.00am : Running at Miri City
Distance : 10km
Time : 00:47:01

Managed to run after rain stop.... but 10k only lo...

5-5-09

5.40pm- 6.10pm : Running at Bulatan Park
Distance = 7 x 800m = 5.6km
Time = 00:26:55

Resume training after flu and cold... hopefully tomorrow morning will be ok to run.

6-5-09

5.40pm- 6.30pm : Running at Bulatan Park
Distance = 11 x 800m = 8.8km
Time = 00:43:58

9-5-09

5.15am - 7.10am : Running around Miri City
Distance = 20km
Time : 01:55:04

initially plan to do 30k, but it's too hot and hazy after 20k... ok la, 20k cukup makan kua...

wat's the running shoe u r using? tahan lasak??