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

2XU Compression Run 2011

Official Website

Date : Sunday, 10 April 2011
Time : 7.00 am
Venue  : City Area, Singapore (TBC)
Enquiry : info@2xucompressionrun.com.sg

The goodies looks amazing. I might just enter for the calf guard and the running shirt...hehe...

Energizer Night Race 2011

Official Website

Date : Sunday, 13 April 2011
Time : 7.40 pm
Venue  : Sepang International Circuit Malaysia
Enquiry : 017-218 8339, 017-218 8995

Bareno Run 2011

Official Website

Date : Sunday, 13 March 2011
Time : 5:30am - 10:00am Sharp
Venue  : National Stadiun Bukit Jalil
Organiser : Taman Bukit Jalil Running Club (TBJRC)
Enquiry : 017-218 8339, 017-218 8995

K-swiss shop

Runnerz Circle. 12-1, Street Wing, Sunsuria Avenue, Persiaran Mahogani, Kota Damansara, 47810 Petaling Jaya, Selangor, Malaysia

23102010

running 10 km - technogym program 3 level 8

(1:20) around 8:00 per km

21102010

Futsal for one hour....

____________________________________________________________


‘Try not to become a man of success, but rather try to become a man of value.’ ~Albert Einstein

Something I found pretty useful..

Obviously, the first problem with success is how you define success … is it becoming famous, rich, creating a world-changing business, coming up with an idea that changes people’s lives, helping others, being happy? So many people with values similar to mine would reject the traditional definitions of success: being rich or famous or having a best-selling book or creating a huge business is not all there is to life.  [ZenHabits]

19102010

Spinning Class

(45:00)

My running pace at the moment

this is my running pace as calculated using runnersworld calculator... You guys can find it here - Training Calculator

the breakdown:

• 7:06 min/km - Easy Run
• 5:57 min/km - Tempo Run
• 5:22 min/km - Maximum Oxygen
• 4:59 min/km - Speed Form
• 7:06 - 7:58 min/km - Long Run
• 4:26 min/800 - Yasso 800s

Running Pace

• 1500m -   7:54
• the mile  -   8:31
• 3000m(3k) -    16:29
• 3200m(about 2 miles) -    17:39
• 5000m(5k)   -  28:19
• 8000m(8k)   -  46:36
• 5 miles   -  46:53
• 10,000m(10k)  -   59:02
• ten miles   -  1:37:46
• a half marathon  -   2:10:10
• a marathon  -   4:31:23

Training for the right distance

at the moment i'm trying closely to follow this training regime from Moraghan (forummer in runnersworld)

hopefully it work!!! i'll be focusing on the 10 km...

It seems that, in this country at least, many years ago the club running scene fell in with the dogma that longer is better.  As soon as you've completed a 5k it's time to tackle a 10k, then continue on to the holy grail of the marathon.  Then you can call yourself a runner.  Which is fine of course, but what of the runners whose ultimate goal is to fulfill their potential and not just cross off items on their bucket list?

Well I suggest you focus primarily on the distance at which your training effectively supports.  Take your time moving up the distances and do so when your training enables you to do so whilst maintaining sensible training principles.  I'm a believer that enjoyment is closely linked to accomplishment, proficiency and staying injury free.  You'll accomplish more if you are training effectively for the distance you focus on, you'll only really become proficient if you've given yourself time focusing on the distance allowing you to adjust your training to see what works for you and, of course, you'll have more chance of staying injury free sticking to the principles and not being forced into in appropriate training forced upon you by your distance (a 20m long run as part of a 30m training week for example).

So, some generally sound training principles to start - I'm not including marathon training here as it's a different beast):

1)  A long run that is longer than your race distance and at least 6 miles. 
2)  A long run that is 20 - 30% of total mileage.
3)  Running at least 4 times a week.
4)  Quality mileage of between 15-20% of total mileage, not more.
5)  Quality work should be preceeded by at least 15:00 of warm up.  Let's say 2 miles.
6)  A quality work warm-down of at least 0.5m.
7)  For most runners 2 quality workouts every 7 days is sufficient.

8)  For distances beyond 10m you'll also want a midweek long run of about 66% of the long run mileage (and it's also a good idea for 10k downwards as well).

We can argue the toss over the details of these in certain circumstances but they are used to illustrate a general principle rather than being the point of this post.  These of course are minimums - it's desirable to use a progressive approach to mileage over time even if your chosen distance doesn't change.

So, for someone to start training effectively for the 5k would require an absolute bare minimum of about 20 miles per week minimum, for example:

Long:  6m easy
Q1:  2m easy + 2m quality + 0.5m easy
Q2: 2m easy + 2m quality + 0.5m easy
Easy:  5m

For 10k, 28 miles:

Long:  8m easy
Q1:  2m easy + 2m quality + 0.5m easy
Q2:  2m easy + 3m quality + 0.5m easy
Easy:  6m
Easy: 4m

For HM, 40 miles:

Long:  14m easy
Q1:  2m easy + 3m quality + 0.5m easy
Q2:  2m easy + 5m quality + 0.5m easy
Midweek long:  9m
Easy:  4m

another addition to that....

I say bare minimum because how many people would expect to truly perform well and really "master" their distance off such low quality a week and which, for those mileages, is really the most quality that can be supported by the easy miles.

If you look at how these very conservative guidelines apply to most runners you know you can see they blow them out of the water.  They are running half marathons off 20 miles per week and seem to be in total denial that by doing so they are completely utterly unprepared for the distance they are tackling.  Get a pen and paper and come up with the calculations showing that anyone can train effectively for a marathon on 40 miles per week (you won't be able to) - but this is what this damaging marathon as soon as possible fetish will have you doing!  Is it any wonder so many people are injured in this sport?

How To Get There

If your end goal is to run a marathon that's great, admirable and worthy.  But be patient.  Build mileage slowly - graduate through the distances.  Who knows you may even find a distance that you'll enjoy racing for a while suppressing this uncontrollable urge to conform to society's belief that says you must go long to be a runner.  At the very least I'd suggest you spend a year each focusing on the 5k, 10k and HM.  If you are in a hurry then at least get to the mileage required before diving in headfirst.  Initial mileage increase guidelines are pretty simple:

1)  Get to your goal mileage through easy running and strides alone.
2)  Hold for 4 weeks.
3)  Drop mileage very slightly and introduce 1 quality session a week for 4 weeks.
4)  Increase mileage with 1 quality session a week for 4 weeks.
5)  Repeat until you have your mileage and quality sessions in synch and at your target and have done so for 4 weeks with no problems.

From them on it's easy.  Keep adding easy mileage, get used to it and increase your quality when the increase in easy mileage supports it.  DON'T RUSH - or you'll get injured.

Under / Over Distance Racing

When I say focus on a race distance I don't mean you can't race any other distance.  I mean try and specialise (a word rarely used by road runners but second nature to those on the track) with your training and race schedule.  The odd longer or shorter distance race will help but I encourage you to spend some time developing some mastery of a shorter distance before moving up or at least weight until your mileage will support the training required to be accomplished at a given distance.

18102010

5 km run (treadmill, program 3 (multi-hill), speed 9)

(35:00)

17112010 - Mizuno 11km Wave Run 2010 (UPM Serdang)

Running route can be viewed here - (Running Route)

(60:00) - Actually i didn't know my time since i wasn't wearing my watch.. but it's around that time...

Update:
My Official Time.... (1:08:47.3)

 

13102010

Five rounds for time of:
10 Push-ups
15 Sit-ups
20 Lunges

Post time to comments.

(15:00)

12102010

Running - 4 laps of Alam Impian Lake

~ 30:00 mins

11102010

Running - 4 laps of Alam Impian Lake

~ 30:00 mins

05102010

Running - 6 laps of Alam Impian Lake

~ 40:00 mins

200410

2 laps of night run

(33:49)

060310

Running - 2 laps of Alam Impian Route (Click Here)

~ 24:44

210110

REST DAY

200110

Spinning ~ 1 hour 
note: the instructor not too good and the workout kinda easy... take note on wednesday spinning class

Upper Back Entension (8x3) ~ 30 kg
Chest Press (8x3) ~ 35kg

190110

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps ~ 35kg (77lb)
155 pound Hang power clean, 9 reps ~ 35kg (77lb)
155 pound Push jerk, 6 reps ~ 35kg (77lb)

Post time to comments.

(16:19)

Click to compare with other crossfitters.

180110

Running ~ Technogym, Profile 6, Level 7, Initial Speed was set to 9.9 kmh, Maximum Inclination 6%

~ Running Time = 45 mins , 7.8 km

~Average speed 8.8 kmh, average inclination 3%













TG = Technogym

15-170110

REST DAY

140110

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups ~ 1st and 3rd GHD sit-up. 2nd round swiss ball sit-ups
Post time to comments.

(35:25)
 _______________________________________________

Lat Pulldown (8x3) ~ 50lb. Next time increase to 70lb
DB Bicep Curl (8x3) ~ 25lb but very tough. Next time use 20lb
DB Skull Crusher (8x3) ~ 25lb. Next time try 30lb

12-130110

REST DAY

110110

Body Attack ~ 1 hour (Info on BodyAttack)
   - note to self - this class focuses more on leg. Quite tough.. (6/10)

Shoulder Press ~ 15 kg (8x3)

100110

Hiking to Gunung Datuk
(Uphill ~ 2 hours, Downhill ~ 40 mins)

08-090110

REST DAY

070110

Spinning ~ 1 hour (RPM)

Tricep Extension ~ (10x3) 12.5 kg

060110

Running - Trail Mode ~ Max Speed = 10, Max. Gradient = 5.0, Time = 25 mins

Lat Pulldown ~ 50 kg (8x3)

GHD sit-up ~ (10x3) plus 10 kg

04 - 050110

REST DAY

03012010

Yoga ~ Yoga therapy (quite tough although it was for beginner) 1 hour

020110

Run 6.6K ~ 2 rounds of metropolitan park

Taman Metropolitan Running Route

(40:31)

01/01/2010

 Row 5K

Post time to comments.

(24:43)
_______________________________

Swimming ~ 3 laps