Today I get my earlier 28 years old birthday present form st.. A running sport shoes. Thanks honey... :D

MY NEW SHOES

tWo Feature that made me bought it !!

1. GCS - GEL Cushioning System

2. PHF - Personal Heel Formation

 

My next target is participate in this ^_^:

Ultimate goal : complete in 1hour 45 min.

Go, Go, Go !!! Start training tomorrow (28 July 2008 - 14 Nov 2008)

29 July 2008

After searching some "Marathon Tips" from Google, I need to change my training schedule as

1. Short run at weekday (Mon - Fri) ) * roughly 6km

2. Long run at weekend (Sat) * range from 10km to 30km

Daily Log e-Book:

Date	Time	Distance	Intensity (heart bit rate)	Conditions	Resting heart rate	Weekly milage	Wight	remarks
28 July	33m 59s	~4km	-	Hot	-	-	62.5kg	normal
29 July	46m 16s	~6km	84 bit/min	Hot	-	-	62.5kg	normal
30 July	-	-	-	-	57 bit/min	-	62.5kg	Gym and Badminton
31 July	44m 08s	~6km	87 bit/min	Hot	57 bit/min	-	62.5kg	Target 40minute
1 Aug	42m 22s	~6km	84 bit/min	Windy	69 bit/min	-	62.5kg	Target 40 minute
2 Aug	-	-	-	-	-	-	62.5kg	Rest
3 Aug	-	-	-	- -	-	22km	62.5kg	Badminton
4 Aug	42m 53s	~6km	78 bit/min	Windy	-	-	62.5kg	stomach pain
5 Aug	40m 10s	6.75km	72 bit/min	Air cond	-	-	62kg	relax.. Is it because my weight reducing ?? :D
6 Aug	-	-	-	-	-	-	62kg	Badminton
7 Aug	44m 26s	~6km	72 b/m	Windy	-	-	62.5kg	Getting slowness, may be cause by weight incrreasing.
8 Aug	45m 38s	~6km	66 b/m	Windy	-	-	62.5kg	Slowness because i am slow !!
9 Aug	1h 23m 23s	10km		Windy	-	34.75km	62.5kg	Very tired....
10 Aug	-	-	-	-	-	-	62.5kg	Badminton
11 Aug	46m 48s	~6km	-	hot + windy	-	-	62.5kg	altr compound
12 Aug	45m 45s	~6km	-	windy	-	-	62.5kg	Improve a bit. Gambatte !!
13 Aug	-	-	-	-	-	-	62.5kg	Badminton
14 Aug	49m 49s	~6km	-	windy	-	-	62.5kg	Slowness
15 Aug	-	-	-	-	-	-	62.5kg	rest
16 Aug	1h 13m 45s	10km	-	Morning	-	-	62.5kg	usm track
17 Aug		-	-	-	-	28km	62.5kg	Badminton
18 Aug	45m 26s	~6km	-	Rainy	-	-	62.5kg	Feel good
19 Aug	-	-	-	-	-	-	62.5kg	rest (basketball)
20 Aug	-	-	-	-	-	-	-	Badminton
21 Aug	43m 51s	~6km	-	windy	-	-	62.5kg	Get improvement !!Gambatte
22 Aug	-	-	-	-	-	-	-	Rest
23 Aug	27m 26s	5.2km	-	morning	-	17.2km	62.5kg	Faster then expected
24 Aug	-	-	-	-	-	-	62.5kg	Badminton
25 Aug	45m 35s	~6km	-	Hot	-	-	62.5kg	Altr compound
26 Aug	-	-	-	-	-	-	62.5kg	Gym..
25 Aug								Badminton
26 Aug								Rest
27 Aug								Balik Kampung
30 Aug	45m 23 s	7km		Hot				Ran at Kajang
31 Aug	44m 56s	7km		Hot		20km		Ran at Kajang
1 Sept								Back to Penang
2 Sept	55m 58 s	8km		Normal				Altera compound
3Sept							62.5kg	Badminton
4 Sept	50m 25s	8km		Hot			62.5kg	Altera compound
5 Spet							62.5kg	Gym
6 Sept							63kg	Raining for whole day
7 Sept						16 km	63kg	Getting fatter
8 Sept	48m 24s	8km		Gym room			63kg	Need for speed !!
9 Sept	52m 20s	8km		Altera compund			62.5kg	watch out!!!
10 Sept	-	-					62.5kg	Badminton
11 Sept	51m 37s	8km		Altera compund			62.5kg	improving :D
12 Sept	-	-	-	-	-	-	63kg	Rest
13 Sept	-	-	-	-	-	-	63kg	Lazyyy
14 Sept	-	-	-	-	-	24km	63kg	Badminton
15 Sept	52m 06s	8km	-	Altera compound	-	-	63kg	Gambatte !!
16 Sept	44m 39s	8km		Altr compound			63kg	Run with JW
17 Sept	-	-	-	-	-	-	63kg	Badminton
18 Sept	46m 52s	8km		Altr compound			63kg	Em....
19 Sept	1H 5m 38s	10km		Altr Compound			63kg	Seek for Improvement...
20 Sept	-	-	-	-	-		63kg	Rest
21 Sept	-	-	-	-	-	34km	63kg	Badminton
22 Sept	48m 23s	8km	-	Alt compound	-	-	63.5kg	Watch up !! over weight !!
23 Sept	47m 24s	8km		Alt Compound			62.5kg	Normal back....
24 Sept	-	-	-	-	-	-	62.5kg	Badminton
25 Sept	49m 50s	8km	-	Alt Compound			62.5kg	Slowness ...
26 Sept	1h 5m 28s	10km		Alt Compound			62.5kg	improve 10 s
27 Sept	-	-	-	-	-	-	62.5kg	rest
28 Sept	-	-	-	-	-	- 34km	62.5kg	rest
29 Sept	47m 12s	8km						Prima Sujana
30 Sept	47m	8km						Prima Saujana
1 Oct	-							rest
2 Oct	-							back to penang
3 Oct	51m 54s	8km		Alt Compounb				getting fat !!
4 Oct	-	-						rest
5 Oct	-	-				24km		rest
6 Oct	-	-				-		symposiom
7 Oct	47m 57s	8km		Alt Compount				ok
8 Oct	-	-	-	-				badminton
9 Oct	45m 54s	8km		Alt Compound				ok
10 Oct	-	-	-	-	-	-	-	rest
11 Oct	1h 10m 3s	10km	-	USM track				need 15km
12 Oct	-	-	-	-	-	26km		badminton
13 Oct	47m 29s	8km		Altr comp				normal
14 Oct	51m 4s	8km		Altr comp				slowness !!
15 Oct	-							Badminton
16 Oct	49m	8km		Usm				Sick
17 Oct	--	- -	--	--	--	--	--	Rest
18 Oct	-	-	-	-	-	-	-	Amazing race
19 Oct	39m 04s	~7km		Georgtown		31km		Penang City run 2008
20 Oct	-	-	-	-	-	-	-	Go back earlier coxz raining
21 Oct	45m 46s	8km		Gym room			61kg	Getting slim
28 Oct	48m 03s	8km		Altr compound			62kg
29 Oct	-	- -		-	-	-	62.5kg	Badminton
30 Oct	48m 05s	8km		Altr Compound			62.5kg
31 Oct	28m 35s	5km		Gambier Height			62.5kg	2 more weeks to go
3 Nov	44m 19s	8km		Altr compound			62kg	get faster
4 Nov	43m 40s	8km		Altr compound			62kg	getting faster
6 Nov	42m 46s	8km		Altr Compound			62kg	Getting faster !!
10 Nov	44m 19s	8km		Altr Compound			62kg	No energy
11 Nov	45m 03s	8km		Altr Compound			62kg	I wisht myselft all the best !!

15 Nov Night.

Preparation for tomorrow run. My jerssey, pant, Number and handyplast for

Xiao Jing Teng protection !! :P

16 Nov : Race day..

Finally I failed my mission to complete it in 1 hour 45mins. Wrong stratergy and lack of proper way practice. Next year target .. Complete the run in 2 hours.

Crossing the finished line within 3 Hours 04min 23 second

Although mission incomplete, but I enjoy the training very much..... :P

At least i feel better .....

 Olympic official post "bite medal"

(me, Boon Hoe & Jung Weng) from left  

 

 

 

Join Net Ball Carnival organize by USM today.. This is the first time i heard and saw man play net ball.. However we lost to Ah Kua !!! 

Don't ever look down to Ah Kua.. THey can play well in net ball and performence like "Man" in net ball court..

They have team work!! They have cheer leader !! They play very well !!

Hahahhaa..   

Finally I could bake a cake that "seems like butter cake; smell like butter and taste like butter cake" today.. Bake it togather with st..

THis is not a chocolate cake !!.. it is a over bake butter cake that i made last week..

THis is what people call butter cake :P

 

 Taste not bad too :D

 

 

 

Yesterday when I was doing house keeping, found that there are a lot of empty bottle stack at one of the corner...

Suddently it come in my mind..

Use it as vase ; decoration; help reduce global warming and be a birthday present..I think...

 

 

 

 

 

Just setup my new aquarium and my gurphy fish have new home d !!

Thanks to my collleage to fetch home for me :D 

 

 

 

THis is one of my travel plan in year 2007.  (Mount Kinabalu )

Beside that , we have visited Tip Of Borneo (as you refer to Sabah Map, IT is looks like a dog ear !!) and Rumah Panjang at Kudat.

Journey to KK.... "Now, Everybody can fly"

GRoup Pic before Climb..

Easy hike for first day !!

Wow, so cold !!

All the way to Laban Rata..

 

Finally see the Low's Peak from Laban Rata .. And our Hostel !!

I am getting fewer at Nite. Toke Panadol from ST and Have earlier sleep. I must go to Peak!!

Next day Morning, I am recovered and start our real tough journey to Low's Peak !!

 

 

 

Even though ST can't make it to Peak, She ask me to take a nice nice Scen Pic and told me " Go Ahead... You have been train for so long for this, you can't give up because of me !! And I know you will come for second time if you can't make it to top this time around.. I dun want come here for second time you know !!  "

Hahaha, the last point is the main reason she ask me go ahead :D

Finally i make it !!

 

We End Our Journey at this Brown color Gate !! Timpohon Gate..

Tip Of Borneo:

We are Power Ranger !!

"I have A dream ......."

My pretty Sister !!

 

 

 

I will come again next time with my kids :P

 

 

 

 

Honey,

You are my soul mate

If I could have one wish

 I wish to wake up everyday

You will be the first person appear in front of me

To the sound of your breath on my neck

and the feel of your heart beating with mine 

with anyone other than you... 

 

 WJ

 

 

 

 

 

 

 

July 17 2008 11.13pm

My company basketball tournament is hold on 21-23 July. This year my target is just go to semifinal.

This year there is a new event which i am so interested to take part in..... 3 point shoot competition. Each player given 30 seconds to make the shoot. In prelim round, 5 most highest score can to to final found.

I have registered it. Now is my time for practice. There are still two weeks to competition date. So i decided to shoot 150 3 point shoot each day (only weekday) Hopefully before the competition I could made 1500 shooting.

Preparation :

Date	Task	Remark
7 July Monday	150 3 point shoot	Done - Very tired
8 JulyTuesday	150 3 point shoot	Done Very fast
9 July Wednesday	150 3 point shoot	95 Only [-95]
10 July Thursday	150 3 point shoot	Rain [-205]
11 July Friday	150 3 point shoot	15 Only [-340]
12 July Saturday	rest	-340
13 July Sunday	rest	200 only [-140]
14 July Monday	150 3 point shoot	50 Only [-240]
15 July Tuesday	150 3 point shoot	Didn't practise [-390]
16 July Wednesday	150 3 point shoot	Didn't practise [-540]
17 July Thursday	150 3 point shoot	Must shoot 210 [raining]
18 July Friday	150 3 point shoot	Must shoot 210 [50 only]
19 July Saturday	rest	Must shoot210 [150 only]
20 July Sunday	rest	Must shoot 210 [70 only]

20 July 2008 10:02pm

Target : 1500 shoot

Total : 930 shoot

Remain : 570 shoot

Tips to win: Take your time to aim ; Focus on the rim ; Go straight and high !!! Gambatte tomorrow.

This is my practice vedio clips taken by st.

 

25 July 2008 7.46pm

Finally the game was over..

However, i achieved 1/2 of my goal. My team get 1st runner up and 3 point shoot i can't made it to final round.

For 3 point shoot out in prelim round, I scored 3 balls but 2 counted only because "Judges" said i step on the line !! !@#$%^&*

For the game match, my team unexpectedly get 2nd place. :D I never get champion in 3 on 3 game in my life. I 100% believe that it is fate. And I told my teammate that if you want to get champion next time, dun form a team with me... :P

 

 

Do you feel that my team mate very L*n S* ?? :D

hahaha................

 

 

 

 

 

 

Today is my first day update my blog.

Start with design the background..