Oh.... a bit paiseh to put gambar le.....

hmm... u r rite oso... let's me take some pic la.

Jun 08:

LOL! I was tempted by Nike+ also, my current Nike Airmax 180 is Nike+ ready. But I was set back by the ipod because I sweat damn much. Dunno where to put the ipod when i run cos my whole body just sweat unstoptable...
I been to US last 2 months, I wont sweat when i jogged there, due to the cold weather and dry air. If go there then worth to buy. The kit only 19usd in US.

Indeed.... paiseh betul.

Oh, the cucur udang and sandwich appear because today got free refreshment after attending a workshop, so makan more a bit lo.....

lol raindrops and toto damn good friends eh? lol.

hey dude. i recommend u one thing. dont just run for long distance alone. train properly. do sprints. if u run everyday, do long distance jogging on your weight lifting days. non weight lifting days do HIIT sprints. google for HIIT. its a lot better. make sure to watch your diet. i see u have been skipping breakfast. breakfast is the most important meal. eat good oats and good eggs. make sure to set a full rest day once a week.

27-06-08

6.05am : Some Bread + 1 glass of HL MIlk + 1 scoop of whey + 1 fish oil + 1 multi-vitamin

6.40am - 7.20am : Gym *Today lunch time will be busy.... have to do at morning

3 minutes dynamic streching
40 x bicycle crunch

Squat
10 x 50lbs
3 x 10 x 120lbs

Barbell Bent Over Row
10 x 20lbs
3 x 10 x 50lbs

40 x Bicycle Crunch

Lateral Pull Down (back)
10 x 70lbs
2 x 8 x 100lbs

Lateral Pull Down (front)
2 x 8 x 100lbs

Post Workout : 300ml of HL Milk + 1 scoops of whey

8.00am : Teh + Bread + 1 green apple

1.30PM : Orange Juice + Rice + Honey Pepper Chicken + Kailan *damn... long workshop, late lunch...

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Added on June 27, 2008, 10:20 pm8.00pm : Japanese Treats! Sushi + Shashima.. eat a lot....
10.00pm : 1 glass of HL Milk

Thx! thx! Actually I oso a bit surprised, today i just push all the way, but with reasonable pace only la. The timing is better than my usual training.

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Added on July 6, 2008, 9:51 pm

Hehe, ya. I used to train with 6-7km ma. 3 days before I trained with 11km, so oredi ready for the distance, but not the hills. 
Need to do carbs loading 2 days b4 the run to ensure enough energy for the long distance lo. You can do it also.

syd, it is not hard at all, when  u get use to it, u will get VERYVERY hungry aft 3hrs haha.

My breakfast = 7eggs white +3whole egg +4slice of bread +2 table spoon of pb + banana Awesome.

bro, lets share the recipe for salads hehe i am sick with bread lately and just meat. Hence i made some salad too for breakfast
It consists cabbage, crab-stick, tuna, wholemeal bread (toast) and 1 scoop of mayonnaise. all stuffs are boiled with water. Apparently it tasted great haha

raindrop ur mom not allow i can buy for u, and bring to your house, give me 5 bucks will do ! lol
where u train ?