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
@ Mon 17-11-08 09:26PM
