Racing calender for November 2008

2 Nov 2008
Genting Trailblazer at Awana Genting Highlands.
14KM -
COMPETITIVE TWO PERSONS PER TEAM-8.30AM
Men/Women/Mixed
ADVENTURETWO PERSONS PER TEAM-8.45AM
Men/Women/Mixed/
Veteran - Combined age of 90 years and above of any gender

9 Nov - POWERMAN Malaysia powered by MALAKOFF, Seri Manjung, Perak
Distance: 11km run / 64km bike / 10km run

9 Nov 7:30 a.m. IOI Community Run. Venue: Puteri Mart, Bandar Puteri Puchong. Obtain entry forms at the IOI Mall Puchong (Information Counter), IOI Properties Bhd (Bdr Puteri Puchong), New Balance's outlets at 1 Utama, The Gardens, BB Plaza and Jusco Bukit Tinggi or download it from our community website at http://www.myioi.com/

16 Nov - Penang Bridge International Marathon

23 November 2008 (Sunday)-RELAY WITHOUT BARRIER
Venue : Taman Bukit Kiara, Taman Tun Dr. Ismail, K.L.
Time : 7.30am

30 Nov - KRI 20th anniversary cum 12.8km road race.
Venue: Bandar Seri Botani (Ipoh Road Runners)

Mizuno Wave Run 2008 - Top 10 Result

A Men Open
Bib: A1430 Time: 00:34:03 Name: SAMUL JOHN MOSES
Bib: A1103 Time: 00:35:52 Name: ARUL THEVER S/O MUNIANDY
Bib: A0134 Time: 00:36:17 Name: AHMAD LAMCHANNAK
Bib: A0013 Time: 00:38:21 Name: FONG @ PHONG TONG LIM
Bib: A0815 Time: 00:38:35 Name: SHAHROM ABDULLAH
Bib: A0215 Time: 00:38:49 Name: Mohd Rizal Bin Abd Malik
Bib: A1104 Time: 00:39:03 Name: PRABAKHARAN A/L MADHAVAN
Bib: A0072 Time: 00:39:17 Name: ASUN ARMAS ENTABAN
Bib: A1288 Time: 00:39:25 Name: LIM KHON SENG, CASEY
Bib: A0812 Time: 00:39:47 Name: AARON STEEL

B Men Veteran
Bib: B2304 Time: 00:33:55 Name: LAUTREDOUX JEAN-PIERRE
Bib: B2163 Time: 00:39:44 Name: ONG CHIN
Bib: B2177 Time: 00:39:57 Name: WONG SAI KEONG
Bib: B2568 Time: 00:41:13 Name: KHOR NGEE LEONG
Bib: B2093 Time: 00:42:39 Name: C KRISHNANSAMY
Bib: B2521 Time: 00:42:43 Name: SIMON CROSS
Bib: B2011 Time: 00:43:08 Name: VINCENT FOONG WAI POOI
Bib: B2066 Time: 00:43:25 Name: DANIEL TAN SOO LIANG
Bib: B2262 Time: 00:43:54 Name: LOONG WENG ONN
Bib: B2664 Time: 00:46:19 Name: TAN MENG LEE (Vincent Wong)

C Men Senior Veteran
Bib: C3287 Time: 00:38:55 Name: M RAMAKRISHNAN
Bib: C3175 Time: 00:39:27 Name: TONY SEAKINS
Bib: C3032 Time: 00:42:55 Name: R NANCHAPPAN
Bib: C3044 Time: 00:44:47 Name: TAN WAH SING
Bib: C3271 Time: 00:45:35 Name: MOHD SOWOTO BIN INDI
Bib: C3276 Time: 00:45:50 Name: YEO KING KANG
Bib: C3360 Time: 00:46:31 Name: LEONG YEW CHON
Bib: C3275 Time: 00:46:51 Name: TANG CHEE CHOON
Bib: C3470 Time: 00:47:14 Name: KAWANAKA MAKOTO
Bib: C3304 Time: 00:47:24 Name: WONG YEW THO

D Women Open
Bib: D4561 Time: 00:44:04 Name: ELAINE LIM
Bib: D4076 Time: 00:45:11 Name: AMUTHA ARUMUGAM
Bib: D4307 Time: 00:47:53 Name: LESLEY TAN LI LIAN
Bib: D4064 Time: 00:48:35 Name: CHEAH MEEI MEEI
Bib: D4632 Time: 00:49:23 Name: EMMA BISHOP
Bib: D4080 Time: 00:51:06 Name: JESSICA TANG MEI LEE
Bib: D4313 Time: 00:51:51 Name: LYNN GUAN YOKE LING
Bib: D4031 Time: 00:51:58 Name: LAU PUI SAN
Bib: D4077 Time: 00:52:05 Name: MICHELLE LOOI MEI YAN
Bib: D4081 Time: 00:53:22 Name: LIM CHOOI YIM

E Women Veteran
Bib: E5072 Time: 00:42:37 Name: HAYLEY HOLLE
Bib: E5008 Time: 00:46:36 Name: EMER BREEN
Bib: E5022 Time: 00:47:00 Name: CHOW CHOOI YEEN
Bib: E5108 Time: 00:49:42 Name: ENG SEOK LING
Bib: E5301 Time: 00:49:55 Name: TAN SHIH MING
Bib: E5301 Time: 00:50:07 Name: TAN SHIH MING
Bib: E5142 Time: 00:50:56 Name: CHOONG SWEE YING
Bib: E5073 Time: 00:52:11 Name: ONG SIOK BEE
Bib: E5087 Time: 00:52:39 Name: OON LI SAR
Bib: E5034 Time: 00:53:03 Name: LOW WAH LENG


F Women Senior Veteran
Bib: F6060 Time: 00:45:43 Name: LIAN BEE HOON
Bib: F6093 Time: 00:47:24 Name: SUSAN KHOO
Bib: F6051 Time: 00:49:20 Name: TAN CHIN FONG
Bib: F6058 Time: 00:50:53 Name: AGNES TEE YOKE LOI
Bib: F6018 Time: 00:53:20 Name: LIM LEE PING
Bib: F6062 Time: 00:54:22 Name: SOFIA AZLAN
Bib: F6084 Time: 00:55:26 Name: SOH LAY TENG
Bib: F6015 Time: 00:56:18 Name: CHERYL LIM YOKE FOONG
Bib: F6080 Time: 00:56:55 Name: TAN KUN TAI
Bib: F6108 Time: 00:57:07 Name: HILARY SMILES


I was suprised to see that my timing was shown in the top ten result above. My running bib is B2664 under the name TAN MENG LEE

RELAY WITHOUT BARRIER - by 3R Circle

Date : 23 November 2008 (Sunday)
Venue : Taman Bukit Kiara, Taman Tun Dr. Ismail, K.L.
Time : 7.30am
reporting time : 6.30am - 7.15am

Powered by: Julie Wong
Surveyor: Eddy Choo
Logistic: Peter Goh, Aplaidoo (Naido), Tan Choon Seang

3 runners per team for all categories - Rm45 per team

Distance:
2.5km - 3km per loop x 3 (pending verification)

Position medals to all runners who completed the relay

closing date:
17 November 2008 (12 noon)

payment:
please deposit payment to WONG KIM MAI, Public Bank S/A no 4-9144546-32 and fax the confirmation slip to 03 - 92 81 6445 or email to jwbiznet@hotmail.com

Categories
1) MEN Open : 12 years and above
2) WOMEN Open : 12 years and above
3) MEN JR Veteran : 40 - 49 years
4) MEN SR Veteran : 50 years and above
5) MIXED Team : 12 years and above with at least ONE female runner

HOW TO REGISTER?
email details to jwbiznet@hotmail.com
or fax to 03-92 81 6445.

1) Name of the Team
2) Name of Team Captain
3) Name, NRIC/Passport No., Date of birth, Gender, Age
4) Category of participation
5) Contact no

For enquiries, call
Julie Wong - hp 016 228 4088
Peter Goh - hp 019 339 2393
Naido - hp 012 292 8459
Tan Choon Seang - hp 012 224 0757
Eddy Choo - hp 013 366 8932

What is a healthy resting heart rate?

In general, the higher your resting heart rate, the less physically fit you are, and the lower your heart rate, the more physically fit you are. (Some athletes have resting heart rates in the 40s.) One way to see if your new workout is succeeding is to check your resting heart rate over a few months. See if it has increased, decreased, or remained the same. If your workouts are effective, your resting heart rate will slowly decrease, or at least remain constant. Your body has many ways of telling you when enough is enough, and if your resting heart rate has increased, you should start listening to your body by decreasing your workout frequency or intensity.

On paper it would seem that Lance Armstrong has one of the healthiest heart rates in the world. His heart only beats 32 times per minute. That is a really healthy heart.

Your resting heart rate is best measured when you first wake up in the morning, before your feet leave the sheets

My resting heart rate is about 41-44 beats per minute.

Photos of Shannon Elizabeth & Elizabeth Hurley not Elizabeth Wong

Malaysian Mental Health Association - Big Walk 2008

19th October - 7.30am Sunday
Dataran Petaling Jaya, PJ
MANY SPECIAL PRIZES TO BE GIVEN AWAY!
A Good Walk, A Healthy Mind
RM 10 per Adult, FREE for children below 12

Registration forms also available from :
Malaysian Mental Health Asociation,
8 Jalan 4/33, off Jalan Othman,
46050 Petaling Jaya
Tel : 03 - 7782 5499 Fax : 03-77835432
E-mail : mmha@streamyx.com

Penang trip - 3 days/2 night plus 1 night at Bukit Merah Lake Town Resort

Bayview Beach Resort at Batu Ferringhi

I booked for standard room but was given family room at no extra charge.

Everybody like the spacious family room

This room furnished with 2 balconies

a partial view of Batu Ferringhi Bay from the balcony

My son and daughter (Shan Ze and Qiao Rou) enjoyed themselves at the pool side




Horse riding at the beach was fun




Water scooter ride was exhilarating

My Body Composition Report

Date : 7th Oct 2008

Weight:KG..........61.5kg.

Body Fat %-------12.5%

Body Water %-----64%

Muscles Mass------51

Physique Rating-------6

Dairy Caloric Intake------1459/6105

Metabolic Age----------23 year old

Bone Mass------------2.8kg

Visceral Fat--------7

Blood Pressure Systolic - 103

Blood Pressure Diastolic - 58

Pulse Resting - 44

What is Body Fat Percentage?

Body fat percentage is the amount of body fat as a proportion of your body weight.

For women, a body fat of 10-12% is essential, 14-20% is considered a healthy range for athletes, 21-24% is healthy for fitness, 25-31% is considered an 'acceptable' range and anything above 32% is considered obese. For men, 2-4% body fat is essential, 6-13% is an athletic body fat range, 14-17% is considered a 'fit' range, and 18-25% is acceptable. Anything above 26% for men is considered obese. So, how do you find out what your body fat is? Below are the most popular methods for testing body composition.

Body Water Percentage

Experts recommend we drink 2.5 litres of water a day, as water is continuously lost from our bodies all day. It is important to check you are replacing lost fluids and maintaining a healthy body water percentage day to day, but even more important after spells of sickness or periods of exercise.

Recommended Body Water Percentage:
Women 45-60%
Men 50-65%

Basal Metabolic Rate
Basal metabolic rate is also measured in addition to weight, body fat percentage and body water percentage. This is a calculation of the number of calories the users body requires according to their physique and lifestyle.
As you get older your basal metabolic rate naturally gets lower, however this is not the only factor that effects your basal metabolic rate. Being more active and having more lean muscle will increase your metabolic rate and so you will need to consume a higher number of calories to maintain your weight.
These clever scales will also calculate the weight of muscle in the body for adults.

My Body Composition Monitor

I Just bought this Tanita BC-541 body composition monitar today with a very special price of Rm360.00. The BC-541 is a new model. The newest feature: 'Adult's & Children's healthy body fat ranges' makes this monitor ideally suited to individuals who want to monitor the health of their whole family. The technology used on this body composition monitors is based on the same advanced technology found in the professional body composition analysers widely used by doctors, medical centres and by professional athletic teams, fitness clubs and personal trainers around the world.

PRODUCT DETAILS : Unique Innerscan Features:

• Body Fat Percentage
• Total Body Water Percentage
• New Children's Healthy Body Fat Percentage Range
• Visceral Fat Rating
• Bone Mineral Mass
• Basal Metabolism Rate
• Metabolism Age
• Muscle Mass
• Physique Rating
• New Body Composition Reading Recall
• Athlete Mode
• Capacity : 150kg / 23st 8lb
• Weight Only Function
• Push Button Memories : 4