Directions from KL to Shah Alam Stadium

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My recent training

27th July 2009 (Mon)
Easy run for 6km
Stretching Exercise (sits-up-70 times + ....)

28th July 2009 (Tues)
1.2km warm up
200m - 45seconds
200m - 44 seconds
400m x 10 times with 1.30 rest
1.34
1.30
1.31
1.31
1.29
1.27
1.28
1.25
1.25
1.23
Warm down : 1km
Averange pace = 1.283
Total speed work - 4.4km
Total run - 7km

29th July 2009
1.2km warm up
4km run - 18.42
200m x 2
1km warm down
total milage - 6.5km

30th July 2009
1.2km warm up
Fartlek 30 seconds fast and 1 minute slow continue for 4.2km
warm down - 1km

31st July & 1st August 2009
Rest

2nd August 2009
Race - 21.7km
Adidas King of the Road - Shah Alam

Result of Larian Puncak Bukit Antarabangsa

Where : Dataran Bukit Antarabangsa
When : 26 July 2009
Time: 7.00am
Distance : 7km
Medals : Top 30th only
Men Open Result :
26'45 - Naresh Kumar, Pm37 (7th)
26'51 - Vincent Wong(8th)
27'04 - Gunaselan, Pm39 (9th)
28'17 - Stanley Cheong, Pm53 (12th)
28'22 - Meyyappan Manickam, Pm58 (16th)
31'01 - Ghejanthran (20th)
33'19 - Teh Seong Yee (24th)

View Route map of LARIAN PUNCAK BUKIT ANTARABANGSA 2009 in a larger map

Racing calender for July and August 2009

25th July 2009 8:00pm
Shape Men and Health Run 2009
Venue : Kompleks Perbadanan Putrajaya Precinct 3
Registration Opens 1st June 2009
Limit to first 4,000 entries only

26th July 2009 7.00am
International Golden Towerthon 2009
Venue: Basement KL Tower
Closing Date: 25th July 2009

26th July 7.00am
LARIAN PUNCAK BUKIT ANTARABANGSA 2009
Venue : Dataran Bukit Antarabangsa, Jalan Wangsa 2
Distance : 7km

1st Aug 2009
Location: SK Sultan Hishamuddin (Infront of Bank Negara)
Time 4:30pm
Venue: SK Sultan Hishamuddin (Infront of Bank Negara)
Distance: 4.5km
Fee: RM 12.00
Offer cash prize for top3 and finisher medal for top20. Please take note, the start time is 4:30PM not morning.
..detail and form posted by Mr. S. Sivapragasam from MAAA, Selangor
http://www.hotlinkfiles.com/files/2626762_qsilf/LebuhrayaMerdeka.pdf

2nd Aug 2009 6.30am
SHAH ALAM adidas King of the road 2009
Venue : Stadium Shah Alam , Shah Alam City, Selangor.
Distance : 21 km
Targeted participants : 10,000

9th Aug 2009 6.30am
Bukit Raja Charity Run 2009
Venue : Padang, Sekolah Kebangsaan Sg. Kapar Indah, Batu 7
Distance: 11km
Fees: RM15
Closing Date: 2 Aug 09

3oth Aug 2009
5th Pacemakers Anniversary Run 2009

Result of Siemens Run 2009

19th July 2009
Dataran Merdeka, Kuala Lumpur
Distance : 10.25km according Choi GPS kok
Reward : 100 for Open Category / 75 for Veteran Category

Men Open 10.25km :
38'36 - Richard Habeya, Pm26 (10th)
41'47 - Rozmi Bin Yunus (17th)
43'10 - Meyyappan Manickam, Pm58 (24th)
43'15 - Ronnie See, Pm1 (25th)
44'00 - Hamidon Mat Aris (27th)
44'57 - Stanley Cheong, Pm53 (30th)
46'57 - Suresh, Pm47 (56th)
46'58 - Chen Keat Hoong, Pm8 (57th)
47'03 - Mohd Azali, Pm46 (58th)
47'35 - Azzurrie (66th)
49'22 - Gaby Chau (96th)
49'47 - Kevin Chow, Pm32 (101st) Amkan!
49'48 - Hasrul Sham Saidi, Pm34
49'52 - Chu Wai Keong (103th)
50'09 - Ghejanthran
52'55 - Tan Kean Peng, Sub Pm5
53'25 - Teh Seong Yee
57'09 - Zuraidi Zainol
57'24 - Dinesh Kumaren, Pm4
57'25 - Phooi Rong Vei
59'47 - Lee yin Fook, Pm40
61'13 - Chan Kah Yen
74'00 - Vignesh
00'00 - Nazib Ngainin, Pm14 (00th)

Men Junior Veteran 10.25km :
44'12 - Vincent Wong, Pm10 (17th)
47'40 - Choi Chik Choy, Pm42 (33rd)
49'26 - Loke Shu Sun (48th)
51'04 - Adam Loh, Pm29 (60th)
00'.00 - Mohd Yaziz, Pm7 (75th)
54'44 - Kelvin Ng, Pm2 (No more medal)

Women Open 10.25km :
74'27 - Julie Wong (00th)

Result of Olympic Day Run 2009

Pictures courtesy from Tey Eng Tiong

Click here for more photos

12th July 2009
Dataran Merdeka, Kuala Lumpur
Distance : 7.50km
Reward : 100 for Open Category / 75 for Veteran Category
Men Open 7.50km :
27'48 - Richard Habeya, Pm26 (12th)
28'33 - Murali Nathan (13rd)
30'10 - Naresh Kumar, Pm37 (19th)
31'26 - Thurai Sarasaidy (26th)
31'29 - Ronnie See, Pm1 (27th)
31'51 - Meyyappan Manickam, Pm58 (29th)
32'27 - Gunaselan, Pm39 (37th)
33'09 - Stanley Cheong, Pm53 (42nd)
34'18 - Fauzan Ismail (38th)
35'08 - Nazib Ngainin, Pm14 (65th)
35'09 - Chen Keat Hoong, Pm8 (66th)
35'10 - Gaby Chau (68th)
00'00 - Suresh, Pm47 (00th)
36'06 - Ghejanthran (86th)
37'xx - Chu Wai Keong
37'19 - Tan Kean Peng, Sub Pm5
39'23 - Teh Seong Yee (00th)
42'00 - Lee Yin Fook, Pm40
55'23 - Ruban

Men Veteran 7.50km :
32'01 - Vincent Wong, Pm10 (8th)
35'01 - Choi Chik Choy, Pm42 (26th)
35'36 - Adam Loh, Pm29 (33rd)
35'46 - Loke Shu Sun (36th)

Women Open 7.50km :
53'14 - Julie Wong (00th)