KL Runner

Kuala Lumpur Runner, KULAI Runner.

Friday, August 27, 2010

Merdeka Day Celebration and Parade 2010

Date : 31st August 2010
Time start : 7.30 AM
Location : Stadium Puta, Bukit Jalil
Advance Booking : No

This year, the Merdeka Day Celebration and Parade will be held at the Stadium Putra, National Sports Complex, Bukit Jalil. The celebration is held every year to celebrate the birth of Malaysia, which gained its independence on 31 August 1957.

The chief guest of honour will be the Yang Di Pertuan Agong Tuanku Mizan and his consort. Also attending will the the Cabinet ministers, lead by the Prime Minister himself. The celebratione will start at 7am, and the event will be televised live on TV1 and TV3. This year, the celebration will focus and honour the sacrifices made by the men and women in the security forces. There will be a special 60-minute performance by over 1500 security personnel showcasing the value of patriotism and the spirit of independence.

Since 31 August is a public holiday, do come down and join in this joyful event as we celebrate our 53rd Independence.

Friday, August 06, 2010

My recent training - May-July 2010

July 2010
Average 49km per weeks
2 days speed work on Tuesday & Thursday (Approx 4km)
mostly did 200m, 400m and 800m repeat. no tempo run at all.

June 2010
Average 55km per weeks
2 days speed work on Tuesday & Thursday (Approx 4km)
mostly did 200m, 400m and 800m repeat. no tempo run at all.

May 2010
Average 49km per weeks
2 days speed work on Tuesday & Thursday (Approx 4km)
mostly did 200m, 400m and 800m repeat. no tempo run at all.

Base on my training above, i felt that the weekly milages is not enough. I need to run at least 70km per week if i want to improve my race time.

I have work out a new training program as follows:-

Monday - Rest
Tuesday - 14km - 400meter repeat x 12 times @ 1.26-1.30
Wednesday - 10km easy @ 131bpm
Thursday - 14km - 1km repeat x 5 times @ 3.45 - 3.50 pace
Friday - 10km easy @ 131bpm
Saturday - Rest or 14km Tempo run - 5km run at 20-22 minutes
Sunday - 20km long run at 136bpm
Average weekly milages - 80-90km

Note: Rest on Saturday for race week, Rest on Monday for non race week.

I believe my body are able to handle the above training with the help of my diet (eat plenty of fresh fruit and vegetable and less on meat). The only thing that i am worried of is whether i have enought time to train or not.

Target timing
3km sub 11.00
10km sub 40
21km sub 1.30
42km sub 3.20

Sunday, August 01, 2010

Result of Shape & Men's Health Night Run 2010

When : 31st July 2010
Where : Kompleks Perbadanan Putrajaya, Presint 3
Distance : 12.32km (according to YSLee's GPS kok)
Distance : 12.35km (according to Daniel's GPS kok)
Distance : 12.40km (according to Dinesh's GPS kok)
Medal : Top 75

Men Open Result :
50.16 - Khoo Yit Kiat, Pm28 (12th)
50.31 - Hamidon Mat Aris (13th)
50.56 - Gunaselan Rajagopal, Pm39 (14th)
53.06 - Naresh Kumar, Pm37 (18th)
54.38 - Kenny Tan, Pm27 (21st)
55.33 - Mohd Azali, Pm34 (25th)
55.42 - Lee Weng Khong, Pm35 (28th)

57.07 - Meyappan Manickam, Pm58 (33rd)
58.14 - Tan Boon Seng, Pm16 (48th)
58.37 - Shafiz Sazanusa (50th)
58.41 - Stanley Cheong, Pm53 (51st)
58.52 - Suresh, Pm47 (52nd)

65.16 - Dannie Choong, Pm62 (117th)
67.58 - Hong Zi Shen, Pm60 (170th)

71.16 - Dinesh Kumaran, Pm4 (243th)

Men Junior Veteran :
47.22 - ONG CHIN (2nd)
48.29 - GOH CHOON AUN (4th)
50.44 - NG SAT HEONG (5th)
54.44 - Daniel Tan, Pm3 (6th)
55.39 - LOH MENG CHOON (7th)
56.43 - CHIN YONG HENG (8th)
57.25 - FONG SAI SIONG (9th)
57.26 - LIEW CHING LOCK (10th)

61.35 - KK Yum (29th)
62.28 - Lai Fong Sang, Pm38 (36th)
63.55 - Lee Yee Sum, Pm12 (44th)
66.52 - Calvin Chan, Pm63 (62nd)

Men Senior Veteran :
49.03 - KHOR NGEE LEONG (1st)
49.16 - M.RAMAKRISHNAN (2nd)-Chip time (47.42)came late.
52.40 - Vincent Wong, Pm10 (4th)
53.19 - RICHARD RANNER (5th)
53.33 - TAN WAH SING (6th)
54.26 - HO YNEY KHUEN (7th)
54.43 - MOHD SOWOTO BIN INDI (8th)
55.00 - TANG CHEE CHOON (9th)
55.55 - TEE TECK BEE (10th)

74.13 - Yap Chee Ching (54th)

Women Open :
78.49 - Kong Yen Erl, Pm41 (72nd)
82.27 - Fiona Lee (104th)

87.30 - Carrie Teong, Pm61 (158th)
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