2018 Weight Tracker

2018 Weight Tracker

Heart Rate for Running Distance

Workout Percent of Maximum Heart Rate (MHR)

Easy run and long run 65-75%

Tempo run 87-92%

Interval repeats 95-100%



Race Distance

5-K 95-97%

10-K 92-94%

Half-marathon 85-88%

Marathon 80-85%


*Info above was extracted from - Running World

Annapurna base camp essential items

My planned list

1. Lightweight hiking boots - make sure you break them in long before arriving in Nepal!
2. Lightweight rubber shoes/sandals (closed foot are best, similar to crocs)- for showers, night time toilet walks.
3. Hiking socks - 3 thick pairs 2 thin pairs. Buy quality hiking socks suitable for the climate you'll be in.
4. Lightweight long sleeve trekking shirts (3). Long sleeves are good for sun protection. Light weight makes for easy wash material.
5. Long sleeve cotton t-shirt - (1). Good for sleeping in at night or as a base layer if it gets cold in the mornings/evenings.
6. Long leg light weight combat trekking pants, zip off are good. (1-2). A lot of these pants are windproof, avoid anything too heavy or completely water proof. Zip offs are good as they can double up as shorts during the day.
7. Windproof jacket/windbreaker (1): you'll mainly use this only in the morning, or when sitting around at night. But making sure it's windproof is good in case the wind picks up.
8. Lightweight rain jacket: Small enough to pack up in a tiny pocket. Good for unexpected rain showers. Light weather protection and warmer weather.
9. Underwear - 4-5. Comfortable underwear is essential. Pack both cotton and polyester in case of problems (Friction).
10. Woolen or peaked hat (1) Depending on the weather take a hat for both sun and wind protection.
11. Sunglasses (2) make sure you buy genuine UV protection sunglasses. The suns rays are particularly strong the higher up you go. Use a hard case to keep them in to avoid easy breakages.
12. Gloves (1) windproof gloves during this season are all that's needed.
13. Quick dry towel (1) Try a medium size rather than bath sized. Dry it as below.
14. Bungy cords - essential for hanging up your clothes to dry, or wrapping them around your day pack which is great way to dry clothes during the day.
15. A few Karabiners (climbing clips) to help close things, and bind things together like your washing line.
16. One packet of washing powder
17. Water purification tablets or drops
18. Washing items: soap, small facecloth, toothbrush, toothpaste, tea tree oil and a small water proof toiletry bag or dry bag to carry them in.
19. Water bottles (1-2) use one for drinking, and the other for water preparation or backup.
20. Dry bag (1) essential of keeping your valuables in, or for doing quick clothes washes in
21. Duct tape (1 small), just in case.
22. Chapstick for dry lips due to climate and heavy breathing
23. First Aid Kit containing paracetamol, bites/burn cream, plasters, small bandage, antiseptic cream.
24. Small head torch with batteries.
25. Wallet to carry your money (bring a lot of small change!)
26. Some ordinary plastic bags to keep things in, eg dirty laundry
27. Baby wipes
28. Tissue paper, small handy pack will do for emergency toilet breaks
29. Small trekking map
30. Watch
31. Day Pack (1) used to pack all the above into. Make sure it's strong, with lots of pockets and one or two small preventative locks.

Optional extras:

1. Camera/Video, batteries, charger and memory cards. If using AA batteries, try to get a fast 15 minute charger. Don't forget a socket adapter for your plugs!
2. Light weight tripod. I'd advise this only for the dedicated photographer. You won't really need much height for a tripod here, but for capturing low light still scenes or sunrises/sunsets it's a good addition, but not essential unless you have a porter.
3. Lightweight padlock for your bedroom door
4. Plug for sink
5. Sunscreen
6. Swiss Army type knife
7. Trekking bars/candy/cheese - good for the munchies
8. Mints/Chewing gum - good for dry conditions
9. Roll on antiperspirant (light bottle) Good for friction burns
10. Sleeping bag, at this time of year you won't need a heavy one, but keep in mind blankets become scarce during peak season
11. Super lightweight multi socket in case you have a lot of items to charge
12. Trekking poles - handing for rough terrain
13. Note pad, pencil/pen

Malaysian food calories

*All this info is from online search


Malaysian food calories

• Nasi Lemak = 644 calories equivalent to 3 bowls of rice
• Fried Chicken = 290 calories
• Teh Tarik = 83 calories
• Roti Canai/Dhal  = 359 calories
• Roti Telur/Dhal  = 414 calories
• 2 pcs Curry Puff = 256 calories
• Chapati/Green Gravy = 166 calories
• 2 half boil egg/plain bread = 227 calories
• Plain Sardine Sandwiches = 71 calories
• Mamak Mee Goreng : 660 calories
• Prawn Mee Soup : 293 calories
• Lor Mee : 383 calories
• Mee Rebus : 556 calories
• Mee Hailam : 277 calories
• Wantan Mee Soup : 217 calories
• Fried Meehoon/ Noodle : 510 calories
• Wantan Mee Dry : 409 calories
• Penang Laksa : 436 calories
• Noodle Soup : 381 calories

Fast food

• 1 whole Beef Burger = 317 calories
• 1 whole Cheese Burger = 341 calories
• 1 whole cheese burger with extra cheese = 438 calories
• 1 whole Fried Fish Cake with Bun = 433 calories
• 1 whole Hot Dog = 225 calories
• 1 cup Sundae Chocolate = 380 calories
• Apple Pie = 260 calories
• 1 slice Pizza, pepperoni, beef etc = 155 calories
• 1 slice Beef chicken, onion = 242 calories
• 1 slice Chicken+Pineapple = 268 calories
• 1 slice Onion, Tomatoes+etc = 149 calories
• 1 piece Fried Chicken (various portion) = 290 calories
• 1 piece Chicken Wing = 166 calories
• 1 piece Chicken Thigh = 320 calories
• 1 cup Mashed Potatoes = 87 calories
• 1 cup Coleslaw = 62 calories
• 1 cup French Fries = 290 calories
• 1 can Soft Drink = 120

Malaysian kuih/snacks

• 1 pc Cucur Udang : 144 calories
• 1 pc Yau Car Kuih : 292 calories
• 1 pc Doughnut : 268 calories
• 1 pc Goreng Pisang : 129 calories
• 1 pc Apam Balik : 282 calories
• 1 pc Cake, plain : 100 calories
• 1 pc Dumpling, Chicken : 203 calories
• 1 pc Kuih Koci : 183 calories
• 1 pc Kuih Talam : 183 calories
• 1 pc Yam Cake : 174 calories
• 1 pc Fried Spring Roll : 91 calories
• 1 bowl Lor Mai Fun : 422 calories

Malaysian meat, fish and poultry calories

• 1 pc Fried Ikan Kembung : 219 calories
• 1 pc Steamed Pomfret : 65 calories
• 1 small plate Fish Head Curry : 288 calories
• 1 small plate Deep Fried Baby Sotong : 630 calories
• 1 small plate Prawn Sambal : 194 calories
• 10 sticks Chicken Satay : 365 calories
• 1/2 cup Satay Sauce : 129 calories
• 2 small pieces Beef Rendang : 228 calories
• 2 small pieces Mutton Curry : 287 calories
• 1 small plate Char Siew : 191 calories
• 1 pc Chicken Curry : 195 calories

The Burden Run 2014 (26/01/2014)

Event Name : The Burden Run 2014

Date : 26th January 2014

Location : Sport Science Stadium, University Malaya (3.130913, 101.659384)

Distance : 10.2km 

Running Route : Not Available

Fee : RM65

Registration : http://www.myraceonline.com/

Detail Race Information : PDF File

Race Details:

1. 4.5km run 
2. Pick up the sandbag at sandbag station 
3. Run with sandbag for the remaining 5.7km 
4. Enter the stadium 
5. Cross finishing line and collect your medal and tshirt 
6. Return the sandbag at deposit counter if you don’t wish to bring back the sandbag 

JPAM (Jabatan Pertahanan Awam Malaysia)

What is it?

It's a civil defence movement under Malaysia Government. Can be entered by public as a volunteer.
The official website can be seen here - http://www.civildefence.gov.my/v3/index.php

Benefits?

• Since JPAM has a lot of sections, you can basically learn a range of skills/knowledge for example
• Rescue team (includes, water and land rescue. Skills involved; tying ropes, scuba, repelling, self-defence, etc)
• Medical response team (road accident management, basic trauma life support, 
• Fire control team (wildfire, domestic fire management)
• Welfare team (cooking, providing help and support to people in crisis area)
• Each of the training are supported by government and in a range 5-7 days
• Allowance of RM6 per hour
• Uniforms will be provided to eligible people
• Sample of training calendar for JPAM can viewed here - Sample JPAM training calendar

How to Join?

• Go to your nearest JPAM office for application and registration
• You gonna have to provide IC, passport pics, birth certificate, any relevant certificate such as degree, diploma or SPM cert
• After that, you'll be sent to a BASIC JPAM TRAINING (3 days) subject to availability. Where in this training you'll be taught about JPAM in more details.
• This training will be held at the nearest training center in your state and they will combine all the applicants from all around your state. For example, in JOHOR the training facility is in Kluang (PULAPAS Kluang)
• Things you'll be taught about; basics of life-saving, tying ropes, marching basics, fire management, rescue and a lot more 
• After you finished successfully the 3-day training, now you are a JPAM member and can join any activities with JPAM
• Have fun!!

Pulapas Kluang

Pulapas Kluang
GPS Location : 2.096381,103.397490

Korbu International Challenge 2013 (23/11/2013)

Location - Ulu Kinta, Perak

Everytrail - Gunung Korbu + Gayong Route

Difficulty - 

Path - Road and Trail Route

My Result - 

This one a route for hiking Gunung Korbu and Gayong

Johor 10k 2013

Details :

Route - Johor 10k 2013

Result - 01:00:05

Gunung Pulai Hiking

I decided to put as much information on my fitness journey on this blog.

Firstly let's go hiking!!

More information about Gunung Pulai can be found on this blog (http://www.rainforestjournal.com/gunung-pulai-in-johor/)

On how to get there : 1.590367,103.516528

Location : Kulai, Johor
Elevation : 676m
Hiking time : 2 hours (Up and Down)
Difficulty : Easy (2 out of 10)
Path : Paved/tar road

Everytrail - Gunung Pulai (you can download GPX and KML files here)

Enjoy the hike!!

Running, Swimming AGAIN!!

Alrite, after a very long period of not updating this blog, I'll try my best to keep this one updated at least once a week!!!

How to Structure Your Own Swim Workout

Here's a very good article from trifuel on how to do your own swimming workout.

you have 'Warm Up' --> 'Drill' --> 'Main Set' --> 'Warm Down'

Original Link

When you head to the pool for a swim workout, do you ever wonder what you should be doing? Many athletes tend to think they only need to jump in the pool, swim a certain distance, do some fast speed work and then hurry on with the rest of their day. This is not the best way to train, but not everyone can afford a personal coach to give them specific workouts to meet their goals and time demands. I have put together a great pre/during/post swim guideline below to help you make the most out of your workout.

Warming Up:

When you get to the pool deck and get situated (kickboard, water bottle and gear laid out), do a few quick arm rotations and dry land swimming drills. Even some elastic bands can help get your upper body prepped and ready for your swim workout. You wouldn’t think of going for a hard run without a warm-up and dynamic stretch, so why should swimming be any different? Personally, I like to do about 10 shoulder shrugs and some imitation swimming with my arms to warm-up my upper body. Then, to get my lower body geared up for the swim, I’ll do 10 knee bends and flex, stretch, & loosen my ankles. Then I’m sufficiently warmed up and ready to swim. Your workout should start out with some type of in water warm-up that is easy. Some examples are:

    * 200swim, 200kick, 200pull, 200swim
    * 400-500 swim
    * 2-4 x 150 Free / 50 no-free
    * 2-4 x 400s (150free, 50 non-free - repeated twice)
    * 400 swim, 300 pull, 200 kick, 100 drill choice

Drilling It:

After you have done a thorough warm-up and ingested some fluids, it is time to move on quickly to a drill set to get your arms moving and heart rate up. A drill set will be a bit faster than your warm-up, but not as “hard” as your main set. The primary goal is to focus on good swim technique before fatigue sets in.

I like to give my athletes pretty standard drill sets by only changing up the number of repeats or distance in the set. The drill set rest/recovery period should be no longer than 15 seconds. Here are a few examples of a drill set:

    * 4-10 x 75s with 15 sec rest (kick, drill, swim by 25) (could also be Pull, kick, swim or Drill Swim, Drill, etc.)
    * 3 x (100 pull, 50 swim)
    * 2 - 4 x 150s (25 drill, 50 swim)

Main Set:

After your drill set is complete, a quick one minute break is all you need to determine your main set, the goal of your workout. Your swim workout goal can be broken into three types: Speed/ Sprinting/ Lactate Threshold sets, Technique/ Strength sets and Distance/ Endurance sets. Each workout should focus on one of these three goal types which will determine your main set, however the exception to the rule is when you might combine them. Below are some examples of how to structure your main set:

Speed Day:

    * - 3 x (100 swim HARD, 50 easy)
    * 10 x 100s @ lactate threshold effort
    * 2 x (5 x 100s FAST @ descending effort, 100 easy)

Distance Day:

    * 4 x 300s @ moderate effort w/ :20seconds rest
    * 6 x 200s
    * Odds: Max Distance Per Stroke - focus on good technique
    * Evens: Moderate effort
    * - 4 x 400s

Technique/Strength Day

    * 4 x (100 pull, 50 one arm drill, 250 pull)
    * 3 x (4 x 50s Band Training w/ :10sec rest, 300 Pull w/ :15sec rest, 50 easy) @ Moderate effort
    * 2 x ( 4 x 100s w/ :15 sec rest breathing ever 3/4/5/6 by 25)
    * #1 - Pulling
    * #2 - Swim

Warming Down Isn’t Everything:

After completing your main set, perform a quick cool down to end your swim workout. It’s easy to finish your main set and hop out of the pool to leave, but I would highly advise against this. A cool down can be short, no longer than 300 meters, and will help prevent injury to your body. For my athletes, I generally advise a 100-300 meter warm down of straight easy freestyle with emphasis on good technique. To make for a really effective workout, once you’re done swimming, get out for a quick core workout. I tell my athletes to do this either right on the pool deck or right when they get home.

    * 3 x :30sec of holding a plank position.
    * 3 x :20sec of side plank
    * And 2-3 sets of favorite core exercises (Example: Pointers, Bicycle Crunches)

Finishing up

The workouts I’ve provided above should be used as a guide to help you learn more about how and what you should be doing at the pool. Staring at the black line can get boring, but if you take charge of your workout, getting bored or losing focus doesn’t have to be an excuse anymore. Now you know how to properly structure your swim workout. So stop doing 30 x 50 or 100 free repeats all day and make a new plan.

Janamanjung Fellowship Ride 2011

Official Website

Date : Sunday, 24 April 2011
Closing Date Registration : 15 March 2011
Time : 7.00 am
Distance : 130 - 140km
Entry Fee : RM50
Category : Road Bike, Time Trial / Triathlon Bike, Mountain Bike Can use slick tyre
Venue  : Bukit Jelutong
Enquiry : 0195516368 TOKI

Details:

DEMAM JMFR'11 AKAN MUNCUL TAK LAMA LAGI!!! JOM KITA GEGARKAN BANDAR MANJUNG. ALL ROODIES ARE INVITED TO JOINT. MTB CAN USE SLICK TYRE. DISTANCE ABOUT 130 T0 140 KM. FLAG OFF 7AM FROM SJSAS - LEKIR - PASIR SALAK - CANGKAT LADA - SBRG PERAK - LEKIR - SJSAS WITH 2 (TWO) WATER STATION. ENTRY FEES RM50. EVENT ON 24/4/11(SUN) AND... GOODIES COLLECTION ON 23/4/11(SAT). MARSHALL , PARAMEDIC, LUNCH & LUCKY DRAW ARE PROVIDED. CLOSING DATE 15 MAC 2011.

CLICK ONLINE REGISTRATION FOR REGISTER AND PAYMENT RM50 YOU CAN BANK IN TO MBB ACCOUNT NO 558163800587 MOHD ZAKI MUSTAFFA (TOKI) AND SMS TO 0195516368 TOKI OR MBB ACCOUNT NO 158079590447 HAFIDAN HASSAN AND SMS TO 0195773141 FIDAN. ANY ENQUIRY CALL TOKI MANJUNG 0195516368.

Le Tua 100 Ride

Official Website

Date : Sunday, 16 January 2011
Closing Date Registration : 14 January 2011
Time : 7.30 am - 12.30 pm
Distance : 100km
Entry Fee : RM50
Category : Road Bike, Time Trial / Triathlon Bike, Mountain Bike, Tandem Bike, Recumbent Bike (Fixie Not Allowed)
Venue  : Bukit Jelutong
Enquiry : 03-77856788

Details :

Let's ride with the 2011 LeTua Continental Cycling Team!!!
100km fully supported ride from Bukit Jelutong to Bukit Jelutong. Refreshments, ride marshalls, goodie bags are provided.

Entrance fee : RM50 to be banked in to MBB 514301125697 (Darulmina Sdn Bhd)

Please contact Sarah for details and entry forms
03-77856788 begin_of_the_skype_highlighting              03-77856788      end_of_the_skype_highlighting (tel)
03-77846788 (fax)
sarah@amerstrand.com

Details 1

Details 2

Details 3

26th F.T.A.A.A Cross Country 2011

Official Website

Date : Sunday, 23 January 2011
Closing Date Registration : 15 January 2011
Time : 7.30 am - 10.30 pm
Distance : 8.2km / 6.2km
Entry Fee : RM20 / RM10
Venue  : Tapak `A', Lake Garden, KL
Enquiry : 03-27152843


Details

Category & Distance:
A - Men Senior (18 yeards old & above) - 8.2km
B - Women Senior (18 yeards old & above) - 6.2km
C - Men Junior Veteran (40 years old to 49 yeards old) - 6.2km
D - Men Senior Veteran (50 years old & above) - 6.2km
E - Women Veteran (40 years old& above) - 6.2km
F - Men Junior (13 years old to 17 years old) - 6.2km
G - Men Junior (13 years old to 17 years old) - 6.2km

Route Format:-
8.2km: Road = 3.9km, Path = 4.3km
6.2km: Road = 3.9km, Path = 2.3km

Registration Fee:-
RM20 - For Catogeries A to E
Rm10 - For Categories F to G
*Open for Malaysian*

Registration Info:-
You may submit your entries to,
FTAAA, 2nd Floor, Wisma OCM,
Jalan Hang Jebat, 50150, KL,
Tel: 03-27152843

Award:
Finisher Medal:-
A - First 100 finisher's
C - First 70 finisher's
B, D, F & G - First 50 finisher's
E - First 30 finisher's

Closing Date Registration: 15th January 2011

Event Details

Route Map

Registration Form

Singapore Sprint Series 2011

Suited to the triathlon newbies through to Singapore's best athletes, the Tribob Singapore Sprint Series is Singapore's premier multi-sport series.


Various race distances available for all shapes, ages and fitness levels.


3 races to choose from or the option to go for all 3 and step up everytime to a new challenge!

Official Website (Singapore Sprint Series)

Date : Aquathlon 27 February
          Duathlon 3 April
          Triathlon 1 May
Time : 6.30 am - 10.30 am
Distance : Distance and Routes Details
Entry Fee : Registration Details
Venue  : Venue Details
Enquiry : sprintseries@tribob.com

OCBC Cycle Singapore 2011

Official Website (OCBC Cycle Singapore)

Date : Sunday, 6th March 2011
Time : 6.30 am - 10.30 am
Distance : 100m, 5km, 20km, 40km, 60km, Criterium
Entry Fee : Entry Fee List
Venue  : F1 Pit Building, Singapore
Enquiry : +65 67995900 begin_of_the_skype_highlighting              +65 67995900      end_of_the_skype_highlighting / info@cyclesingapore.com.sg

Singapore Biathlon 2011

Official Website

Date : Saturday, 12th February 2011
Time : 7.30 am - 12.00 pm
Distance : 1.5km Swim, 10km Run
Entry Fee : SGD 66 (Normal) / SGD 58 (Early Bird)
Venue  : East Coast Park, Near Car Park F2
Enquiry : 6377 9865 /singaporebiathlon@safra.sg

Larian Gemilang 2011

Official Website
Register Online (MyRaceonline)

Date : Saturday, 22nd January 2011
Time : 6.30 am - 10.30 am
Distance : 10km
Entry Fee : RM 20 / RM 15 (UM Students)
Venue  : Kolej Kediaman 12, Universiti Malaya, KL
Enquiry : 013-5972129 / larian.gemilang11@gmail.com 

Larian Hijrah 1Malaysia 1 Ummah 2011

Official Website
Entry Form

Date : Sunday, 2nd January 2011
Time : 8.00 am
Distance : 5km
Entrance Fee : FREE!!!
Venue  : Hadapan Masjid Negara, Jalan Perdana, KL
Enquiry : 017-218 8339, 017-218 8995