Fastest run of the day 2007

25/02/207 Sunday
5km easy

26/02/2007 Monday
I did my fastest run today.
1km warm up
200m x 2 at - 47 seconds and 45 seconds (warm up)

400m - 1.35
400m - 1.30
400m - 1.27
400m - 1.30
400m - 1.23
400m - 1.28
400m - 1.32
400m - 1.27
400m - 1.25
400m - 1.26
200m - 40 seconds.
200m - 37 seconds.

Average 1.27+ per lap which is faster than 3.40 pace

27/02/2007(Tuesday)
1km warm up
200m x 2 warm up
4km run @ 4.23,4.28,4.29,4.14 Total 17.34 minutes
1 km warm down
total run 7km

Longest weekly milages of the week 2007

This week was my longest weekly milages. I haven't ran for more than 60km per week since August 2005. My recent form was about 75% compared to my peak at the end of 2004.

22/02/2007(Thursday)
7km easy Run

23/02/2007(Friday)
6km easy run

24/02/2007(Saturday)
17km long run

Total milages - 67km

HAPPY CHINESE NEW YEAR

Family group photo taken in Kulai before leaving back to KL on 21-02-2007

Chinese New Year Run 2007

Running solo for the whole Chinese New Year.

Day 1(18th Feb 2007-7.00am)location Kulai - 10km @ approx. 53 minutes.
Day 2(19th Feb 2007-5.00pm)location Kulai- 10km @ approx. 54 minutes.
Day 3(20th Feb 2007-5.10pm)location Kulai- 10km @ approx. 56 minutes.

Day 4(Location-KL Taman Dagang Ampang)
My day4 run was a mental training more than my physical training. I forced myself to run 12 400 meters faster than 4 miuntes pace. Every second gain from each lab (400m) was a incentive for me. I managed to finish the workout as follow with same rest time :-

200m - 48 seconds
200m - 46 seconds
400m - 1.38
400m - 1.32
400m - 1.28
400m - 1.32
400m - 1.26
400m - 1.29
400m - 1.32
400m - 1.30
400m - 1.28
400m - 1.26
200m - 40 seconds
200m - 38 seconds

I was happy with my run as i managed to run at an average of below 1.30 per 400meters which is equivalent to faster than 3.45 pace.

HAPPY CHINESE NEW YEAR 2007

Running Events Calendar (2007)

11 Feb
7:00 a.m.
AmBank KLIM Circuits Running - Circuit 2 at Taman Tasik Titiwangsa, Jalan Kuantan. Call FTAAA at 603-2715 2843 for more info. website

24 Feb
Ironman Langkawi - 3.8km swim / 180km bike / 42.195km run

25 Feb
FTAAA Cross-country at Tapak A, Tasik Perdana, Kuala Lumpur

25 Feb
Kuala Kangsar (in Perak) 15km Double Bridges Run. Contact Jack: 013-433 5922 or Vicky: 012-586 6574 or SR:013-520 9565.


March 2007
3 March (Sat)
7:00 a.m.
AmBank KLIM Circuits Running - Circuit 3 at Tapak A, Taman Tasik Perdana (Lake Gardens, Kuala Lumpur). Call FTAAA at 603-2715 2843 for more info. website


11 March
Larian Terowong SMART at Jalan Davis, Kuala Lumpur. (Form) (Route)

11 March
7:00 a.m.
Larian Nilai. Click here for registration form.

18 March
4:30 a.m.
AMBank Kuala Lumpur International Marathon at Dataran Merdeka, Kuala Lumpur.

25 March
Orange Run at The Curve, Mutiara Damansara, Petaling Jaya. Call FTAAA at 603-2715 2843 for more info.
25 March
7:15 a.m.
PCC 15km Individual road cycling Time Trial. Venue: Sungai Tekala Picnic Area, Hulu Langat. Email: pcctt@hotmail.comContact: Adrian, HP 012 -975 7701
website
Saberkas International Marathon 2007 at Kuching, Sarawak.

26 - 29 March
MSSM Kuala Lumpur at Stadium Nasional, Bukit Jalil.

31 March (Sat)
8:00 a.m.
Xiamen International Marathon at Xiamen, China.

April 2007
Date
Start Time
Description of Event
Icon and URL Link
1 April
Malaysian Duathlon Series - 1

1 April
Port Dickson International Half Marathon, Port Dickson

8 April
Larian Palestin at Dataran Merdeka, Kuala Lumpur.

7 - 8 April
A'Famosa Triathlon at Alor Gajah, Melaka

15 April
7:00 a.m.
Brooks Bonding Run at Sabak Bernam, Selangor.

16 April
111th Boston Marathon.

22 April
POWER Run at Dataran Merdeka, Kuala Lumpur.


May 2007
Date
Start Time
Description of Event
Icon and URL Link
6 May
Larian Bersama Bomba at Dataran Merdeka, Kuala Lumpur.

8 - 12 May
MSS Malaysia at Stadium Nasional, Bukit Jalil.

13 May
World Asthma Day Jogathon at Tapak A, Tasek Perdana, Kuala Lumpur.

19 May
The Great Wall Marathon.

20 May
New Balance - Pacesetters 15km Run at Padang Merbuk, Kuala Lumpur.
20 May
Siemen's Run at Dataran Merdeka, Kuala Lumpur.

27 May
Kenyir Lake International Triathlon, Terengganu


June 2007
Date
3 June
Kenyir Lake International Triathlon, Pengkalan Gawi, Tasik Kenyir.

10 June
Malaysian Duathlon Series - 2 at Dataran Merdeka, Kuala Lumpur.

17 June
5:00 a.m.
Phuket International Marathon. Start at Laguna Phuket Resort. Includes half marathon and 10km run.Email. Tel: 02-6883 1348 (Singapore)

23 - 24 June
Sarawak International Triathlon, Miri, Sarawak

24 June
Penang Bridge International Marathon2006 website

July 2007

1 July
Ipoh Open International Run

1 July
Gold Coast Airport Marathon, Australia.

8 July
M.I.I. Walk at Dataran Merdeka, Kuala Lumpur.
15 July
Seremban Half Marathon, Seremban

21-22 July
Port Dickson International Triathlon

August 2007
Date
5 Aug
Malaysian Duathlon Series - 3 at Putrajaya

5 Aug
Adidas King of the Road. The venue will be confirmed later.
5 Aug
Penang Biathlon, Penang Municipal Park

18 - 19 Aug
Desaru Pengerang International Long Distance Triathlon at Desaru, Johor.

18 - 19 Aug
Kuantan Beach Run, Kuantan

19 Aug
Batu Caves Tanggathon, Batu Caves, Selayang

25-26 Aug
Mount Kinabalu International Climbathon, Sabah2006 website

25 - 26 Aug
Perhentian Island Challenge Outdoor QuestAdventure Race, Terengganu.


September 2007
2 Sep
Singapore Ironman 70.3 - 1.9km Swim/90km Bike/21km Run

8 Sep
International Medical University (IMU) Charity Run / Carnival. email: jeremy cheah
8 Sep (TBC)
Genting Trailblazer

October 2007

November 2007
4 Nov
ING New York City Marathon.

10 Nov (Sat)
Powerman Malaysia at Lumut, Perak.


December 2007
2 Dec
6:00 a.m.
Standard Chartered Singapore Marathon 2007 at Esplanade Drive

9 Dec

Brunei Marathon 2007. website