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