Title	Category	Type	Country	Date/Time
MRC Charity Race 2014	Running	Official	Malaysia	08 Nov 2014 07:00AM
LER SEE Charity Fun Run 2014	Running	Official	Malaysia	09 Nov 2014 05:00AM
Maha Dual Team Run 2014	Running	Official	Malaysia	09 Nov 2014 06:00AM
World Diabetes Day Charity Run & Walkathon 2014	Running	Official	Malaysia	09 Nov 2014 07:00AM
"Walk For Sight & Soun" Charity Blind-Folded Walk 2014	Running	Official	Malaysia	09 Nov 2014 07:00AM
Bukit Putus Endurance Run 2014	Running	Official	Malaysia	09 Nov 2014 07:00AM
Live Great Run 2014	Running	Official	Malaysia	09 Nov 2014 07:00AM
International Nuang Jungle Marathon 2014	Outdoors & Adventures	Official	Malaysia	09 Nov 2014 07:00AM
TESCO Eco Walk for Life 2014	Running	Official	Malaysia	09 Nov 2014 08:00AM
Run For The Children 2014	Running	Official	Malaysia	15 Nov 2014 08:00AM
Penang Bridge International Marathon 2014	Running	Official	Malaysia	16 Nov 2014 02:00AM
BSB International Marathon 2014	Running	Official	Brunei Darussalam	16 Nov 2014 05:00AM
Ipoh International Run 2014	Running	Official	Malaysia	16 Nov 2014 06:00AM
Columbia Asia Walk For Cure 2014	Running	Official	Malaysia	16 Nov 2014 07:00AM
Putrajaya 100 Miles Ultramarathon 2014	Running	Official	Malaysia	22 Nov 2014 07:00AM
Larian Gegar Neon 2014	Running	Official	Malaysia	22 Nov 2014 08:00PM
Lets Green Run 2014	Running	Official	Malaysia	23 Nov 2014 05:00AM
New Balance Half Marathon 2014	Running	Official	Malaysia	23 Nov 2014 06:00AM
Lets Walk For The Children Of Rumah Hope 2014	Running	Official	Malaysia	23 Nov 2014 07:00AM
Parkcity Run 2014	Running	Official	Malaysia	23 Nov 2014 07:00AM
Pink Love Charity Run 2014	Outdoors & Adventures	Official	Malaysia	23 Nov 2014 07:00AM
Power of Love Charity Run 2014	Running	Official	Malaysia	29 Nov 2014 06:00AM
The Maze Challenge Asia 2014	Running	Official	Malaysia	29 Nov 2014 06:00AM
Highlight The Night 2014 Charity Run	Running	Official	Malaysia	29 Nov 2014 07:00PM
Highlight the Night 2014	Running	Official	Malaysia	29 Nov 2014 07:00PM
Run To Survive 2014	Running	Official		30 Nov 2014 06:00AM
Batik Fun Walk 2014	Running	Official	Malaysia	30 Nov 2014 06:00AM
Hercules Charity Run 2014	Running	Official	Malaysia	30 Nov 2014 06:00AM
AMSA UPM Diabetes Day Run 2014	Running	Official	Malaysia	30 Nov 2014 06:00AM
NM Galaxy Road Run 2014 4th Series	Running	Official	Malaysia	30 Nov 2014 06:00AM
Safari Monsoon Run 2014	Running	Official	Malaysia	30 Nov 2014 07:00AM
OtterBox Salomon Action Asia Malaysia - Trail Run 2014	Outdoors & Adventures	Official	Malaysia	30 Nov 2014 07:00AM
Putrajaya Urban City Run 2014	Running	Official	Malaysia	30 Nov 2014 07:00AM
MRCA Charity Run 2014	Running	Official	Malaysia	30 Nov 2014 07:00AM
CASP Walk For Life 2014	Running	Official	Malaysia	30 Nov 2014 08:00AM
Morib Triathlon 2014	Triathlon / Multisport	Official	Malaysia	30 Nov 2014 09:00AM

Weekly Training - 27th Oct to 2nd Nov 2014

27th Oct 2014(Mon)

Ampang Jaya Easy run
Total run 10km

28th Oct 2014 (Tues)
Interval training in Galaxy Car park 
1.6km warm up.

165m x6 warm up 0:42 | 0:40 | 0:37 | 0:36 | 0:33 | 0:36|

330m x6 (2:40): 1:20 | 1:17 | 1:16 | 1:16 | 1:15 | 1:14 |

660m x3 (4:50): 2:43 | 2:43 | 2:45
330m x2 (2:40): 1:19 | 1:21 |

165m x2           : 0:34 | 0:34 

1 km warm down

Total speed work - 6km 
Total mileage - 10.5km
 
29th Oct 2014 (Wed)
Easy run - 8km

30th Oct 2014(Thur)

Interval training with Kampung Pandan Runners 

2km warm up

Speed drill warm up 300m

400m x 2 times warm up : 1:39 | 1:34

400m x 6 (3:00): 1:24 | 1:24 | 1:26 | 1:28 | 1:28 | 1:26

400m x 5 (2:30): 1:37 | 1:31 | 1:33 | 1:32 | 1:28

400m x 2 (2:20): 1:36 | 1:37 |

Total Speedwork - 6km

Total run - 10.5km

31st Oct 2014(Fri)

9km easy run

1st Nov 2014 (Sat)

Rest

2nd Nov 2014 (Sun)

Hiking with Jacky at Taman Bukit Indah- 10km

Total run for week: - 60km