Sunday weekly Report 281208

Total milage :37.4 km
Resting HR : 56 bpm
Weight : 182 lbs

Sunday weekly Report 211208

Total milage :43.4 km
Resting HR : 58 bpm
Weight : 184 lbs

Sunday weekly Report 131208

Total milage :34.8 km
Resting HR : 56 bpm
Weight : 184 lbs

Starting next week theres no more post of daily training. Im using running log to keep track of my daily work out

Daily Training 131208 (Long)

Venue : Taman Cempaka BBB (route 2)

Start : 7.00 am
Distance : 14.3km
Time : 1H 56.25 min
Ave. Pace : 8.13 min/km
Ave. Speed : 7.38km/hour

Daily Training 121208 (Easy)

Venue : Taman Cempaka BBB (route 1)

Start : 7.00 am
Distance : 6.2km
Time : 45.5min
Ave. Pace : 7.33min/km
Ave. Speed : 8.17km/hour

Daily Training 101208 (Easy)

Venue : Taman Cempaka BBB (route 2)

Start : 7.00 am
Distance : 6.6km
Time : 50.33min
Ave. Pace : 7.62min/km
Ave. Speed : 7.86km/hour

Daily Training 091208 (Long Interval)

Venue : Taman Cempaka BBB (route 2)

Set 1
Start : 7.00 am
Distance : 4.4km
Time : 34min
Ave. Pace : 7.72min/km
Ave. Speed : 7.76km/hour

Set 2
Start : 7.40 am
Distance : 3.3km
Time : 25.25min
Ave. Pace : 7.65min/km
Ave. Speed : 7.84km/hour

Sunday weekly Report 071208

Total milage :30 km
Resting HR : 58 bpm
Weight : 184 lbs

Selamat Hari Raya Aidil Adha

Daily Training 061208 (Long)

Venue : Taman Cempaka BBB (route 2)
Start : 7.00 am
Distance : 13.2km
Time : 1H 48.5min
Ave. Pace : 8.22min/km
Ave. Speed : 7.29km/hour

Daily Training 041208 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 7.00 am
Distance :5.5km
Time : 42.28 min
Ave. Pace :7.68
Ave. Speed : 7.80

Daily Training 021208 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 7.30 am
Distance :6.6km
Time : 56 min
Ave. Pace :8.48
Ave. Speed : 7.07

Daily Training 011208 (speed)

Venue : Taman Cempaka BBB (route 2)
Start : 7.30 am
Distance :5km
Time : 45 min
Ave. Pace : n/a
Ave. Speed : n/a

Alternate pace hard and easy for 4.4 km and 3 set of 200m sprint

Monthly Report NOVEMBER

Total milage : 129 km

I enter one race this month ..the IOI community 7.3 run. Over all im satisfied with this month training. But my weight is still at a plateau...im stuck at 184 lbs. Looking forward for the month of Dec.

Sunday weekly Report 301108

Total milage :39.4 km
Resting HR : 57 bpm
Weight : 184 lbs

Daily Training 291108 (Long)

Venue : Taman Cempaka BBB (route 2)
Start : 7.00 am
Distance : 16.5km
Time : 2H 29.25min
Ave. Pace : 9.04min/km
Ave. Speed : 6.63km/hour

Daily Training 241108 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 7.52 am
Distance : 8.8km
Time : 71.25 min
Ave. Pace : 8.10min/km
Ave. Speed : 7.41km/hour

Daily Training 261108 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 7.30 am
Distance : 3.3km
Time : 21.5 min
Ave. Pace : 6.56min/km
Ave. Speed : 9.14km/hour

Do a 1.5km warm up and warm down.
This is my fastest pace at the moment and i can hold it for around 3 km only. For next week tempo i'll try to run at the same pace and increase the distance to 4.4km

Daily Training 251108 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 7.30 am
Distance : 4.4km
Time : 31 min
Ave. Pace : 7.04min/km
Ave. Speed : 8.51km/hour

Do a 2km warm up and warm down

Daily Training 241108 (Easy)

Venue : Taman Cempaka BBB (route 1)
Start : 7.30 am
Distance : 6.4km
Time : 53 min
Ave. Pace : 8.28min/km
Ave. Speed : 7.24km/hour

Sunday weekly Report 231108

Total milage :30.7 km
Resting HR : 59 bpm
Weight : 184 lbs

Daily Training 221108 (Long)

Venue : Taman Cempaka BBB (route 1)
Start : 7.00 am
Distance : 13.5km
Time : 1H 59.5min
Ave. Pace : 8.85min/km
Ave. Speed : 6.77km/hour

Weight Reduction review

I think i hit a plateau at 185 lbs (84kg). Cant seem to reduce it. The weight keep coming back to this mark. I gonna change my training starting on 24th Nov and do two tempo run and two easy run on mid week and one long run on weekend for the rest of Nov and Dec.

Hopefully i can overcome the plateau and hit 170 lbs by the end of Dec.

Daily Training 201108 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 8.00 am
Distance : 3.3km
Time : 23 min
Ave. Pace : 6.96min/km
Ave. Speed : 8.60km/hour

Do a 2km warm up and warm down

Daily Training 181108 (Easy)

Venue : Taman Cempaka BBB (route 1)
Start : 7.30 am
Distance : 9.3km
Time : 77 min
Ave. Pace : 8.27min/km
Ave. Speed : 7.24km/hour

Target time to achieve by the end of the year is 65 min for 3 loop.

Daily Training 171108 (Easy)

Venue : Taman Cempaka BBB (route 1)
Start : 7.20 am
Distance : 4.6km
Time : 40 min
Ave. Pace : 8.69min/km
Ave. Speed : 6.90km/hour

My initial plan was to run 3 loop actually but have to cut short the training as it starting to rain.

Great Eastern 20km Race

i have been thinking for a few days now whether to enter the GE 20km or not.
I still have 8 weeks to train if i sign up for the race.

Sunday weekly Report 161108

Total milage :33 km
Resting HR : 58 bpm
Weight : 186 lbs

Daily Training 151108 (Long)

Venue : Taman Cempaka BBB (route 1)
Start : 7.00 am
Distance : 14.4km
Time : 2H 11min
Ave. Pace : 9.09min/km
Ave. Speed : 6.59km/hour

Daily Training 131108 (Easy)

Venue : Taman Cempaka BBB (route 1)
Start : 7.30 am
Distance : 9.3km
Time : 78.5 min
Ave. Pace : 8.44min/km
Ave. Speed : 7.10km/hour

Rest Day

Do some light walking with my wife in the morning ,some abs crunches and leg stretching.

Daily Training 111108 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 8.00 am
Distance : 3.3km
Time : 22.53 min
Ave. Pace : 6.82min/km
Ave. Speed : 8.78km/hour

My wife birthday today......Happy birthday Dear!!! Got her a necklace for her present.

Daily Training 101108 (Easy)

Venue : Taman Cempaka BBB (route 1)
Start : 7.30 am
Distance : 6.2km
Time : 65 min
Ave. Pace : 10.48min/km
Ave. Speed : 5.72km/hour

Sunday weekly Report 091108

Total milage :26 km
Resting HR : 62 bpm
Weight : 188 lbs

IOI Community Run

Race Parameter : 7.8km
Medals: Top 20
Position: n/a
Total timing: 80min +++
Ave. Pace : 10.25min/km
Ave. Speed : 5.85km/hour

The race went badly...i think i walk half the distance...Not that im tired or feeling unwell but i have no motivation at all unlike the mizuno run where im pushing my self to the limit. I should finished it under 1 hour easily based on my current fitness...oh well next time maybe.

Mizuno Wave Inspire 4

Well thought i take a 2 day rest before the IOI run...yesterday and today...but its not to be i guess. Bought a new pair of shoes on friday night... Mizuno Wave Inspire 4 for RM303.00.
This is the first time i bought a real running shoes....i ran mostly in cheap shoes before like Bata Power, Malaysian made Eepro and Admiral.

Gonna do some running in it today....and see how its perform compared to the al cheapo i've been using.

Venue : Taman Cempaka BBB (route 2)
Start : 8.00 am
Distance : 2.2km
Time : 19.3 min
Ave. Pace :8.77min/km
Ave. Speed : 6.83km/hour

Do an Easy Run for 2.2km with the mizuno shoes this morning. To early to say but u can immediately feel the spring in your step. Your leg doesn't feel heavy anymore. Anyway hopefully this will motivate me to do more training runs.

Daily Training 061108 (Speed)

Venue : Taman Cempaka BBB (route 2)
Start : 8.00 am
Distance : 4.4km
Time : 35 min
Ave. Pace : 7.95min/km
Ave. Speed : 7.54km/hour

Stride Rate workout and alternate between fast run and slow run.

Collect goodies/race pack in the afternoon.....for RM15 u get a running vest, a bag, water bottle and some discount voucher.

Daily Training 051108 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 8.00 am
Distance : 4.4km
Time : 42.5 min
Ave. Pace : 9.65min/km
Ave. Speed : 6.21km/hour

Daily Training 041108 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 8.00 am
Distance : 5.1km
Time : 43.5 min
Ave. Pace : 8.52min/km
Ave. Speed : 7.03km/hour

Happy birthday to me....yay got a watch from me wifey.

Daily Training 031108 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 7.55 am
Distance : 5.05km
Time : 35 min
Ave. Pace : 6.93min/km
Ave. Speed : 8.65km/hour

Trying to break the 7 min/km pace and sustain it for 5km

Sunday weekly Report 021108

Total milage : 34.4 km
Resting HR : 62 bpm
Weight : 190 lbs

Daily Training 011108 (Long)

Venue : Taman Cempaka BBB (route 1)
Start : 6.58 am
Distance : 12.4km
Time : 1h 49m
Ave. Pace : 8.79min/km
Ave. Speed 6.82km/hour

Monthly Report OCTOBER

Total milage : 40 km

I participate my first race this month. Over all im satisfied with this month training. Hopefully i could enter at least 1 race per month.

Daily Training 311008 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 7.55 am
Distance : 5.5km
Time : 44.5 min
Ave. Pace : 8.09min/km
Ave. Speed : 7.41km/hour

Daily Training 301008 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 7.52 am
Distance : 5.5km
Time : 40 min
Ave. Pace : 7.27min/km
Ave. Speed : 8.25km/hour

Rest Day

Daily Training 281008 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 7.49 am
Distance : 5.5km
Time : 47 min
Ave. Pace : 8.54min/km
Ave. Speed : 7.02km/hour

Daily Training 271008 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 7.15 am
Distance : 5.5km
Time : 40 min
Ave. Pace : 7.27min/km
Ave. Speed : 8.25km/hour

Sunday weekly Report 261008

Total milage : 22km
Resting HR : 60 bpm
Weight : 192 lbs

Daily Training 251008 (Long)

Venue : Taman Cempaka BBB (route 1)
Start : 7.00 am
Distance : 12.4km
Time : 1h 53m
Ave. Pace : 9.11min/km
Ave. Speed 6.58km/hour

Daily Training 231008 (Tempo)

Venue : Taman Cempaka BBB (route 2)
Start : 8.00 am
Distance : 5.5km
Time : 42.5 min
Ave. Pace : 7.72min/km
Ave. Speed : 7.76km/hour

Next Race - IOI community Run

Registered for my second race for RM15 at IOI mall information counter.
Time : 7.30am 9th Nov 2008 (Sunday)

Weight Reduction

I used to weight 214 lbs (97kg) but after a few month of running i manage to reduce it to 194 lbs (around 88kg). My new target at the moment is 170 lbs (77kg). Hopefully i can achieved it by the end of this year so i can really improve my running pace. At my current weight im really at a disadvantage compare to the other runner.

My first Race - Mizuno 2008

Race Parameter : 10.27km

Medals: First 1,300 finisher
Position: 1600 ++ (Overall)
Total timing: 85min +++
Ave. Pace : 8.27min/km
Ave. Speed : 7.25km/hour

First ever race i joined since ....i dunno...since ever i guess. Woke up at 5.30 am and drove to padang merbok from Kajang around 6 am. Park my car near National monument. A lot of people is already there. Walk to Padang Merbok where the race will start. 7.30 am and the race is on. Well i just run slowly along the 10km of the hilly course...and i finished it in 85 minutes.... the longest 85 minutes in my life. i came in 1600+ from the 2800 participant. Well at least i still finished it inside the qualifying time of 90 minutes.

For my effort i get a Mizuno Shoes bag ,a running vest, certificate and some goodies discount vouchers. Anyway it just makes me more determined to do better next year and try to get a medal by being the first 1300 finisher. I'll target for a sub 60 min next year...hopefully.