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 

Johor 10k 2013

Details :

Route - Johor 10k 2013

Result - 01:00:05

23102010

running 10 km - technogym program 3 level 8

(1:20) around 8:00 per km

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

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)

 

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

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

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

020110

Run 6.6K ~ 2 rounds of metropolitan park

Taman Metropolitan Running Route

(40:31)

130508

"Diane"

21-15-9 reps of:
225 pound Deadlift ~ 70 kg
Handstand push-ups ~ Normal Push-ups

Post time to comments.

(9:39)
________________________________

Running - Cross country, level 6 (3 mins rest during running)

300408

Running - cross country mode level 6

260408

Spinning class - 45 mins

Running - Cross Country Mode - 10 mins

250408

Running - Cross COuntry mode 24 mins + 4 Mins ~ 4.3 km

230408

Run 28 mins - 5.6 km

260308

Clean and jerk 1-1-1-1-1-1-1 reps ~ Max. 57.5 kg (Max. jerk 50 kg)

Running 30 mins ~ 5 km