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.