13-08-08

Diet:
7.00am : 1 glass of Skim MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil
9.40am : Limau Panas + Mee Goreng
12.20pm : Buttermilk Lamb Rice + Soup + Juice (company lunch, hahaha)
3.30pm : Mocha
7.10pm : 1 glass of Skim Milk + 1 Scoop of whey + some little carrot

Workout:
5.50pm - 6.55pm : Running at Bulatan Park
Distance : 14 x 800m = 11.2km
Time : 59.28mins

Today missed weight training due to company lunch (coming friday will be outstation, missed again). Anyway, good to complete 14laps in 60mins again!

14-08-08

Hmm... lazy to update... just some highlights la:
-Lunch : Bak Kut Teh
-Dinner : KFC Dinner Plat
-Workout : 30mins hiking (slow only, cincai walk)

Hehe, today consider rest and "fat-loading" day for saturday morning run.

15-08-08

Today busy with travelling..... not fun.

Highlights:
-Makan besar for lunch... seafood at Labuan...
-Pizza for dinner....

Now heavy weight... hopefully tomorrow morning still ok for the Larian Amal Merdeka.

16-08-08

Highlight:
-Larian Amal Merdeka (7km ++), finished at 14th, time 37:10.
-Busy watching Olympic games.....

==============================================================

17-08-08

Diet:
5:15am : 1 slice of wholemeal bread + 1 multi-vitamin + 1 fish oil
8.00am (Post running) : 2 cans of 100plus + 500ml of mineral water
9.20am : 1 glass of skim milk + 1 scoop of whey + a lot of fruits
10.00am - 12.00pm (during badminton) : 500ml of 100plus + 1.5L of mineral water
12.30pm : 1 glass of lemon tea + taufu fa + nasi goreng

Workout:
6.00am - 8.00am : Running at Miri Town
Distance : 18km
Time : 01:46:06
*spent around 25mins in final 3km... boh lat liao....

10.00am - 12.00pm : Badminton
Inspired by Olymipic games, today hantam kao kao!

Hehe, today done longest distance in comfortable pace. Thanks to some runners in Miri who let me tag along for the run!

18-08-08

Diet:
7.00am : 1 glass of MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil
10.00am : 1.5 slice of wholemeal bread (Choc + PB)
12.45pm (post workout) :300ml of MIlk + 1 scoop of whey
1.00pm : 1 glass of Pineapple Juice + Nasi Goreng Sambal Belacan
3.30pm : 1.5 slice of wholemeal bread (Choc + PB)
7.30pm : Rice + Fish + Chicken + Taufu + Sayur

Workout:
12.00pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Barbell Deadlift:
3 x 15 x 70lbs

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

40 x Bicycle Crunch

5.30pm - 6.25pm: Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 28.13 mins
Additional Workout : 20 x Crunch + 20 x push-up

Today dun want to push in weight, yesterday smash too much during badminton. Running at fast pace, but still cannot maintain below 4mins for all laps.

This post has been edited by toto4d: Aug 18 2008, 10:37 PM

19-08-08

Diet:
7.00am : 1 glass of HL Milk + 1 scoop of whey + 2 slices of Wholemeal Bread (cheese + lettuce) + 1 fish oil + 1 multi-vitamin
10.00am : 1.5 slices of wholemeal bread (cheese + lettuce)
12.25pm : Vegetarian mixed rice
6.50pm (post ruuning) : 500ml of mineral water
7.30pm : 1 glass of HL milk + 1 scoop of whey + 1 green apple + chicken salad + 1.5 slices of wholemeal bread (cheese + lettuce) + 1 fish oil

Workout:
5.35pm - 6.45pm : Running at Bulatan Park
Distance : 13 x 800m = 10.4km
Time : 56.42mins

Today leg not much energy le... less 1 lap from normal....

Hehe, not a half marathon la, 10km just quarter marathon. Anyway, now training for full marathon lo.
Will debut for half marathon in Oct then Full marathon in Dec.

20-08-08

Diet:
7.10am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Tuna + Lettuce) + 1 multivitamin + 1 fish oil
10.00am : Tea + 1 slice of wholemeal bread (tuna + lettuce)
12.45pm (post workout) :300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Mixed Vege Salad + 3 Hard-boiled egg
3.30pm : 0.5 slice of wholemeal bread (Tuna + Lettuce)
7.30pm : 1 glass of HL milk + 1 scoop of whey + 1 fish oil + Tomato Salad ( 3 x tomato + Tuna + Onion + 1 slice of cheese) + 1 Green Apple

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

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

Barbell Bench Press:
2 x 12 x 70lbs
1 x 10 x 70lbs

Incline Bench Press *Smith Machine:
10 x 70lbs
3 x 10 x 100lbs

Drumbell Biceps Curl:
25 x 20lbs

40 x Bicycle Crunch

5.45pm - 6.40pm: Running Home <-> Bulatan Park
Distance : 2 x 2.5km + 5 x 800m = 9.0km
Time : 50.37 mins

Recently macam tak ada power to lift, too much running?

21-08-08

Rest. Makan a lot...

24-08-08

Diet:
5.40am : Little bit of wholemeal bread + water
7.50am : 2 glasses of Orang Juice + Cereal in fresh milk + Fruit + Yogurt + 1 slice of wholemeal bread
10.00am : Tea + Some Popia
12.10pm : 1 glass of Soda Water + A lot of fish + Salad + Sushi + Shasimi
3.00pm : Coffee + Wholemeal Sandwich
6.45pm : Some Juices + Beer + Snacks

Workout:

6.05am - 7.15am: Running at Gym (Treadmill)
Distance : around 9.0km
Program :
10mins warm up jog (2mins walk + 8 mins from 8km/h to 10km/h)
6 mins 10km/h at level 1 Incline
6 mins 10km/h at level 3 Incline
6 mins 11km/h at level 1 Incline
6 mins 11km/h at level 3 Incline
16 mins 12km/h at level 1 Incline
4mins 13km/h at level 1 Incline
5 mins 10km/h at level 1 Incline
4 mins 8km/h at level 1 Incline
Cool Down


4.50pm - 5.50pm : Weight Training + Short Run
Streching

Drumbell Flying:
3 x 10 x 15lbs

Barbell Bench Press:
1 x 12 x 30kg
3 x 10 x 40kg

Machine Lat Pull Down:
3 x 10 x 100lbs

Drumbell Shoulder Shrug:
3 x 20 x 35lbs

18mins Run at Treadmill : 5 mins (10km/hr), 5 mins (12km/hr), 4 mins (14km/hr), 4mins (decreasing speed cooldown).

40 x Bicycle Crunch

25-08-08

Tired of walking... just highlights...

Workout :
30mins swimming at early morning.
3 hours walking around Bangkok city.

Diet:
Makan a lot, but oso a lot of green, should be ok la.

27-08-08

12.10pm - 12.55pm : Running at Threadmill
Total Time : 41mins
Total Distance : around 7.2km

Program :
10mins warm up jog (2mins walk + 8 mins from 8km/h to 10km/h)
10 mins 12km/h at level 1 Incline
5 mins 12km/h at level 3 Incline
5 mins 12km/h at level 1 Incline
3 mins 14km/h at level 1 Incline
2 mins 12km/h at level 1 Incline
Cool Down

lolz... few days din update...

Away for climbing Mt. Kinabalu. Going up from Mesilau trail and come down via Timpohon trail. Nice trip!

02-09-08

Diet:
7.20am : 1 glass of HL Milk + 1 scoop of whey + 1 slices of Wholemeal Bread (choc)
10.00am : 1 Jerry Moon cake
12.00pm : Mixed Rice
3.00pm : 1 Jerry Moon Cake
7.30pm : 1 glass of HL milk + chicken salad + 1 fish oil

Workout:
6.00pm - 6.45pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 32.22mins

Today just do recovery run.... hehe, quite happy with leg condition after climbing at Mt.KK, still able to run.

LOLZ.... thx Metalfreak, paiseh la, i not that fast la.

janetllc,
You oso ran the Siemens Run?

03-09-08

Diet:
7.10am : 1 multivitamin + 1 fish oil
7.30am : Fried Bee Hun + 1 Hard Boiled Egg + Cucumber + Ikan Bilis
10.00am : 2 slices of wholemeal bread (+2 slices of cheese)
12.50pm : 1 glass of Carrot Milk + Nasi Goreng Pattay + 2 fried eggs
3.10pm : 10.00am : 2 slices of wholemeal bread (+2 slices of cheese)
7.10pm : 1 Green Apple + 1 Boiled Salad (Lettuce + Chicken + Tomato + Onion) *everyday raw sien liao, try boiled everything la.


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

Deadlife:
3 x 12 x 70lbs

6 x Negative Chin-up (93kg body weight)

Cable Row:
15 x 70lbs
3 x 10 x 120lbs

40 x Bicycle Crunch

Initially plan to have 10k run this evening, oredi carbo-load, but raining... nvm la, give my leg a rest.

Wow! Amazing! U should be elite runner then. haha, i am casual runner only, only run slowly.... Hash? Where u did it? Miri?

By the way, good to hear that you are Everest Base Camp trek, that's sounds tempting.... on your own arrangement? hehe, may be next time i should try to go oso.

04-09-08

Diet:
7.40am : Fried Mee+Bee Hun + 1 Fried Egg
10.00am : 1 slice of wholemeal bread
12.20pm : Wantan Mee
7.00pm (post running) : 1 glass of HL Milk + 1 Scoop of whey + 1 fish oil
7.50pm : Kolok Mee + 1L of soya

Workout:
5.45pm - 6.45pm : Running at Bulatan Park
Distance : 10 x 800m = 8.0km
Time : 41.70mins

This post has been edited by toto4d: Sep 4 2008, 10:10 PM

Lolz... hmm... next time come to Sarawak to join some run, then can have Kolok Mee lo?

Haha, the best kolok mee at which part of Kuching? I just been to Kuching waterfront area and town area for some walk, will go again in early October. Hehe, siok lo no need maintain diet.... Recently my diet not in good control, so workout a lot weight oso remain high....

I am from Kedah, but now work in Miri. There is a lot of hash in Miri.