KL Runner

Kuala Lumpur Runner, KULAI Runner.

Thursday, March 25, 2010

KL Tower Towerthon Challenge 2010

My 1st podium in an international event
picture courtesy from Bro. Tey, more quality pictures pls visit his photos album at http://pmtey3.multiply.com/


My past, present and future Towerthon result

2006 - 19.55 - Faster running pace but no staircase training at all.

2009 - 18.23(13th) - Trained for 2 times only before the race (17 storey x 3times and 17 storey x 4 times)

2010 - 17.06(2nd) - Trained for 4 weeks. 1st week - 2 times. 2nd week - 4 time, 3nd week - 5 times, race week - 4 times.

2011 - 16.10 (Target time) To train for 8 weeks before the race.

As usual, most of the top runners and thailands' runners were here for the race. I run with much confidence as i was well prepared for this race. Despite heavy jam in the middle of the staircase climb, i still managed to finish at the time of 17.06 and won the 1st runner up in men senior vet cat. I am very happy will my performance and will going to remember it for a long time....cheers !
I didn't spent extra time to train for this race but to convert the usual running time to staircase climbing and it work! Next year i will going spend more time in staircase training and improve my time further.

My next race :-
10th April 2010 - Cabaran Gunung Datuk Rembau.
18th April 2010 - CAR Family Run 2010.
25th April 2010 - Jogathon Warisan 2010 (Larian Kubur)
2nd May 2010 - Larian Bersama dengan Bomba

Sunday, March 21, 2010

Result KL Tower International Forest Towerthon Challenge 2010

21st March 2010
Time : 8.00am
Distance : 1km Run 2056 step to climb
Medal : Finisher Medal
Click here for Full Individual Result

Men Open Result :
15.47 - Jasni Khairil (28th) - PB!
15.49 - Casey Lim (29)
16.03 - Murali Nathan (33rd) - PB!

17.20 - Ronnie See, Pm1 (61st)
17.32 - Khatiraven (65th)
17.57 - Stanley Cheong, Pm53 (80th) - PB!

18.00 - Richard Habeya, Pm26 (00th)
18.35 - Chin Teck Sin, Pm18 (98th)
18.36 - Zulazlan Shah, Pm43 (00th)


19.16 - Hamidon Mat Aris (116th)
19.52 - Raymong Ng, Pm48 (130th)
19.52 - Gunaselan Rajagopal, Pm39 (131st) - PB!
19.52 - Lee Wei Siang (133rd)
19.54 - Jack Toh (134th)
19.58 - Kenny Tan, Pm27 (136th) - PB!

20.18 - Wong Kei Ming, Pm55 (146th) - PB!
20.19 - Fauzan Ismail, Pm24 (00th)
20.23 - Naresh Kumar, Pm37 (150th)

21.18 - Tharma Putaran (00th)
22.32 - Kevin Chow, Pm32 (217th)
22.59 - Meyappan Manickam, Pm58 (211st)
24.55 - Ryan Teoh, Pm17 (301st)
25.39 - Wong Cheong Keong (331st)


54.29 - Lim Pueh Tian, Pm1a (811st)


00.00 - Lee Weng Khong, Pm35 (00th)
00.00 - Lee Yin Fook, Pm40 (00th)
00.00 - Suresh, Pm47 (00th)
00.00 - Prabu Jeyaseelan, Pm54 (00th)

Men Junior Veteran :
18.03 - Alam Shah (12th)
19.28 - Moey Wooi Sun (00th) - PB!
24.30 - Kee Guan Chye (00th)
26.10 - Kelvin Ng, Pm2 (00th)
29.11 - Cheang Meng Wai, Pm6 (00th)
29.33 - Choi Chik Choy, Pm42 (00th)
35.05 - Lai Fong Sang, Pm38 (00th)
00.00 - Lee Yee Sum, Pm12 (00th)

Men Senior Veteran :
16.39 - Dor Khor
17.06 - Vincent Wong, Pm10 (2nd) - PB!
17.18 - Wong Kim Tain
26.33 - Yap Chee Ching (00th)

Women Open :
19.23 - Michele Tan (5th)
29.16 - Kong Yen Erl, Pm41 (66th)

33.28 - Carrie Teong, Pm61 (00th)


Men TM Staff :
22.18 - Suresh Kumar (4th)


Men Media :
20.42 - Nazib Ngainin, Pm14 (2nd)



First 100meter at the Guard House MKL main gate


4th position - try to follow the leader.

Maintance pace to conserve energy for the climb




Leader Dor Khor
Runner from Thailand
5th position before the climb.
Result of Men Senior Vet
Result of Men Junior Vet.
Result of Men and Women Open.

Thursday, March 18, 2010

Larian Bukit Putus 2010 - 4th April 2010

Date: 4th April 2010
Time: 7.00 - 8.30am
Place: Taman Rekreasi Ulu Bendul, Kuala Pilah, Negeri Sembilan.
Fees : Rm10.00
Prizes : Cash prizes for position 1-20 placing
Contact : Majlis Belia Negeri Sembilan TEL:06-7639473 FAX:06-7623735



Wednesday, March 17, 2010

Recent Training for KL Towerthon 2010

21st March 2010(Sun)
KL Towerthon 2010 Race day.

20th March 2010 (Sat)
Rest

19th March 2010 (Friday)
Trial walk on KL tower at 5.30pm
Total number of Floor.- (26 Floor)
T01 to To22 ( 22 floors) TH00, TH01, TH02,TH03- (4 floors),
Easy run 1km

18th March 2010 (Thursday)
Tasik Permaisuri.
2km warm up
1.35km tempo run
1km warm down.

17th March 2010 (Wed)
1km warm up
800meter fartlek
14 storey x 6 times
1.35, 1.25, 1.30, 1.28, 1.47, 1.43
1km warm down
Total : 1720 steps

16th March 2010 (Tues)
1km warm up
1km Fartlek
14 storey x 7 times
1.27, 1.24, 1.30, 2.07, 2.01, 1.57, 2.01
5.5 storey x 1 times - 30 seconds
1km warm down
Total : 2070 steps


15th March 2010 (Mon)
Pandan Villa - Pandan Indah
1 km warm up
1km tempo run
26 storey x 4 times
3.13, 3.17, 3.22, 3.24
warm down 1 km
Total run 3km
Total : 2044 steps

14th March (Sun)
Bareno Run 2010
15km - 1.05.41
Averange pace : 4.22pace

13th March (Sat)
Rest

12th March 2010(Fri)
Taman Nirwan City Garden
1km warm up
100meter fast x 6 times
5.5 storey x 10 times
33, 31, 30, 30, 30, 31, 31, 31, 29, 27.
Warm down 2km
Total run 3.5km
Total : 1,100 steps


11th March 2010 (Thurs)
Taman Sulaiman Flat
17th storey x 6 times
1km warm up & 1km warm down
1.45, 1.41, 1.46, 1.51, 1.51, 1.47.
Total : 1848 steps


10th March 2010(Wed)
Taman Dagang
1.2km warm up
200m - 44 seconds
200m - 45 seconds
400m - 1.35
400m - 1.32
200m - 42
200m - 43
Fartlek - 50m fast 50m slow - 800meters
Apartment Ampang Sri - 19 storey.
19 storey x 5 times
2.09, 2.16, 2.23, 2.33, 2.13
Total run : 4km with 2km fast
Total : 1860steps


9th March 2010(Tues)
Taman Nirwana
5 km easy run
14 storey x 2 times @1.35 each
5.5 storey x 3 times @ 31 seconds each
Total = 890 steps

8th March 2010(Mon)
Pandan Villa - Pandan Indah
25 storey x 7 sets
3.44, 2.57, 2.58, 3.06, 3.17, 3.15, 3.15
Total : 3,514 steps

7th March 2010(Sun)
Warm up - 2km
60meter fast x 5 times
1 km Hill repeat x 3 times @ 4.13(2.28half way)
4.21(2.31)4.29(2.40)
Total run : 8.5km

6th March 2010 (Sat)
Train with Ronnie & Friends in Sri Putramas Condo.
25 Storey X 8 Sets(1 floor = 20 step x 25 flr = 500 steps)
Timing 2.34 2.44 2.53 2.56 3.25 3.10 2.44 3.15
Time : 5.45pm - 7.00pm
warm up 1.5km
Total : 4,000 steps


5th March 2010 (Friday)
Easy run 6.5km

4th March 2010(Thursday)
5.5 storey City Garden
20 times repeat @ averange 34 seconds
Total : 2,200 steps


3rd March 2010(Wed)
17 storey Taman Cahaya Flat
8 times repeat @ averange 1.56
Total = 2,720 steps

2nd March 2010(Tues)
6.5km easy run

1st March 2010(Mon)
Apartment Ampang Sri - 19 storey.
6 times with average 2.08 to 2.20
Total=2,280steps Total : 1860steps

Tuesday, March 16, 2010

Result of Bareno Run 2010

Date:14th March 2010
Time : 7.00am
Location : Bukit Jalil, Kuala Lumpur
Distance : 14.90km
Trophy : Top 5 each category
Medal : Finisher for All

Men Open 15km :
0'52.30 - Lim Kien Mau (1st)
0'53.38 - Ahmad (2nd)
0'55.19 - Murali (3rd)
0'57.55 - Casey Lim (6th)
1'04.39 - Gunaselan Rajagopal, Pm39 (10th)
1'05.23 - Kenny Tan, Pm27 (11th)
1'05.25 - Barry Lee (12th)
1'05.34 - Ronnie See, Pm1 (13th)
1'09.16 - Zulazlan Shah, Pm43 (17th)
1'09.37 - Naresh Kumar, Pm37 (19th)
1'11.12 - Stanley Cheong, Pm53 (24th)
1'13.45 - Suresh, Pm47 (39th)
1'15.08 - Byran Lee (42nd)
1'16.58 - Mohd Rujhan (54th)
1'29.05 - Jamie Pang, Pm5 (85th)
1'51.00 - Lee Yin Fook, Pm40 (332nd)
0'00.00 - Ryan Teoh, Pm17 (00th)

Men Junior Veteran :
0'49.45 - Dor Khor (Disqualified! because entered wrong cat. should be Sr.Vet)
1'00.59 - Goh Choon Aun (1st)
1'01.32 - Ong Chin (2nd)
1'03.59 - Silahuddin Salim (3rd)
1'04.40 - Ng Say Heong (4th)
1'05.05 - Alam Shah (5th)
1'09.50 - Moey Wooi San (6th)
1'16.15 - Fong Sai Siong (20th)
1'17.30 - Lee Yee Sum, Pm12 (22nd)

Men Sr. Veteran 15km :
1'00.05 - R. Nanchappan (1st)
1'04.49 - Ridzwan Sulaiman (2nd)
1'05.41 - Vincent Wong, Pm10 (3rd)
1'09.25 - Tan Wah Sing (4th)
1'09.38 - Abdul Malik (5th)
1'48.23 - Yap Chee Ching (90th)

Women Open 15km :
1'42.00 - Kong Yen Erl, Pm41 (31st)
1'48.23 - Fiona Lee (43rd)
1'48.32 - Carrie Teong, Pm61 (47th)

Women Veteran 15km :
1'22.02 - Geraldine Low (4th)

Men Open 10km :
37.39 - Jasni Khairil (1st)
37.52 - Murali Nathan (2nd)
41.11 - Lionel Lee, Pm52 (7th)
42.28 - Khoo Yit Kiat, Pm28 (8th)
43.42 - Fauzan Ismail, Pm24 (10th)
58.20 - Al Ramanathan (79th)

Men Open 5km :
24.11 - Meyappan Manickam, Pm58 (4th)
24.32 - Lee Weng Khong, Pm35 (5th)
25.44 - Wong Kei Ming, Pm55 (6th)
32.00 - Nazib Ngainin, Pm14 (29th)

Walau, like that also can be disqulified... next time must read the registration form well. Men Junior veteran cat, is for age 40-49 year old only. Any fast runners with the age 50 and above can be disqulified for running in this catagory. Anyway, this is not a big issue because this will only effect a few runners in Malaysia.


Feeling fresh at the last 100m.

So happy to see the finish line

2nd podium finish for the year 2010
Click here for more photos http://pmtey3.multiply.com

Sunday, March 14, 2010

Photos of Bareno Run 2010



Kenney Tan finished infront of Ronnie and me.

Ronnie and Fauzan Ismail in battle.
Smiling all the way to finish line.
I got 3th placing in Men senior Vet Cat with the time of 1.05'41"
More photos please click link below

Thursday, March 11, 2010

Jogathon Warisan 2010 (Larian Kubur)

Jogathon Warisan 2010 (Larian Kubur)
Date: 25th April 2010, Sunday
Venue: Kwong Tong Cemetery, Kuala Lumpur.
Distance : 11km for Men Open, 7km for others Cat.



The Youth Section of KL & Selangor Chinese Assembly Hall and 20 youth groups and associations are organizing the Jogathon Warisan 2010 which will be held on 25 April 2010, 7:00 am at Kwong Tong Cemetery, Kuala Lumpur.


Registration form


Catagory and prizes

Route Map

New T-shirt

Online registration is available at http://www.jogathonwarisan.org.my

Sunday, March 07, 2010

Recent training

In preparation for the comming KL Towerthon, I have concentrated on staircase training for this week. My previous time was 18.27 without much training. My target for this year is sub 17 minutes.

1st March 2010(Mon)
Apartment Ampang Sri - 19 storey.
6 times with average 2.08

2nd March 2010(Tues)
6.5km easy run

3nd March 2010(Wed)
17 storey Taman Cahaya Flat
8 times repeat @ averange 1.56

4th March 2010(Thursday)
5.5 storey City Garden
20 times repeat @ averange 34 seconds

5th March 2010 (Friday)
Easy run 6.5km

6th March 2010 (Sat)
Join Ronnie & Friends for the Staircase training in Sri Putramas Condo.
25 Storey X 8 Sets(1 floor = 20 step x 25 flr = 500 steps)
Time : 5.45pm - 7.00pm
warm up 1.5km
Result :
[23.29] 2.40 2.59 3.00 2.59 2.58 2.57 2.59 2.57 - Ronnie See
[23.41] 2.34 2.44 2.53 2.56 3.25 3.10 2.44 3.15 - Vincent Wong
[24.55] 2.44 3.02 3.05 3.06 3.08 3.20 3.14 3.16 - Wong Kei Ming
[26.01] 2.52 3.32 3.01 3.31 3.10 3.17 3.20 3.18 - Moey Wooi San
[26.17] 2.40 3.15 3.05 3.19 3.21 3.42 3.35 3.20 - Stanley Cheong

[27.14] 2.57 3.07 3.18 3.25 3.25 3.47 3.42 3.33 - Kenny Tan
[27.32] 2.32 3.00 2.57 3.17 4.16 4.04 3.31 3.55 - Chin Teck Sin
[28.27] 3.02 3.05 3.40 3.41 3.32 4.33 3.56 2.58 - Tang Wern Tien
[30.31] 3.51 3.41 3.46 3.49 3.49 4.03 3.55 3.37 - Ameba Chan

[28.25] 3.46 3.49 4.16 4.17 DNS 3.59 4.11 4.07 - Sylvia Moey
[31.46] 3.49 4.18 4.49 4.53 DNS 4.43 4.31 4.43 - Kee Guan Chye

[20.01] 3.02 3.20 5.21 2.31 2.50 DNS DNS 2.57 - Fauzan Ismail
[27.31] 4.13 4.30 5.07 5.04 4.48 DNS 4.39 DNS - Fiona Lee

[12.09] DNS DNS DNS DNS 4.38 2.52 4.39 DNS - Lai Fong Sang
[29.33] 5.20 DNS 5.26 DNS DNS 6.29 DNS 12.08 - Julie Wong

7th March 2009(Sun)
Warm up - 2km
60meter fast x 5 times
1 km Hill repeat x 3 times @ 4.13(2.28half way)
4.21(2.31)4.29(2.40)
Total run : 8.5km

Wednesday, March 03, 2010

Result of FTAAA Cross Country 2010






For more photos refer http://run2chuah.multiply.com/photos/album/144/FTAAA_XCountry_2010

First podium for year 2010


When : 28th February 2010
Where : Taman Lembah Rimba, Taman Tun Dr. Ismail, KL
Distance: 8.2km Men Open / Other 6.2km
Medals : 150 for Men Open

Men Open (8.2km) Result :
41:12 - Samuel Tarus Too, Kenya (1st)
41:21 - Hilary Kipchumba Kimutai, Kenya (2nd)
41:59 - Ahmad Luth (3rd)
53.55 - Naresh Kumar, Pm37 (10th)
54.53 - Gunaselan Rajagopal, Pm39 (12th)
56.28 - Stanley Cheong, Pm53 (14th)
64.13 - Ghejanthran (23rd)
64.41 - Liew Chen Kwok (25th)
74.13 - Wong Kei Ming, Pm55 (44th)

Men Junior Veteran (6.2km) :
36.50 - M. Prabahkharan (1st)
40.10 - Lim Khon Seng, Casey (2nd)
41.44 - Ng Say Heong (3rd)
42.xx - Goh Choon Ann (4th)
42.48 - Alam Shah Ismail Ahmad (5th)
46.28 - Zulazlan Shah, Pm43 (8th)
49.39 - Suresh, Pm47 (13th)
58.24 - Tee Kuan Meng (33rd)
72.13 - Cheang Meng Wai, Pm6 (56th)

Men Senior Veteran (6.2km) :
40.33 - R. Nanchappan (1st)
41.32 - Ridzwan Sulaiman (2nd)
43.15 - Vincent Wong, Pm10 (3rd)
45'00 - Mohd Suwoto Indi (4TH)
xx.xx - C. Krishnansamy (5th)

Women Open (6.2km)
50.05 - Amutha Arumugam (1st)
55.56 - Irine Jeptoo Kipchumba (2nd)
56.41 - Wan Noor Mahirah (3rd)
 
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