KL Runner

Kuala Lumpur Runner, KULAI Runner.

Monday, July 28, 2014

My recent training 21st July to 27th July 2014

21st July 2014 (Mon)
Rest

22nd 2014 (Tues)
Kampung Pandan
Warm up 4 km
1st set
1.34, 1.33, 1.32, 1.33, 1.27
2nd set
1.34, 1.34, 1.34, 1.35, 1.33
3rd set
1.34, 1.34, 1.34, 1.36, 1.28
Warm down 1 km
Total speed work - 6km
Total run - 11.5km

16th July 2014 (Wed)
7 km easy run with 4.4 km as follow:-
1.1km -  6.06
2.2km -  5.42
3.3km - 5.34
4.4km - 5.10
Total run - 7km 

24th July 2014(Thur)
Kampung Pandan400m x 10 sets (2.20 inclusive rest)
1.37, 1.34, 1.34, 1.36, 1.33, 1.37, 1.34, 1.35, 1.34, 1.33.
1km x 2 sets (Rest for 5 minutes)
3.57
3.53
Total speed work 6.2km 
Total distance - 9km

25th July 2014(Fri)
5km easy run

26th July 2014 (Sat)
Rest 

27th JUly 2014(Sunday)
Kulaijaya lake
2km from house to lake and 2 km back
27 round the lake @6.34 per km - 5.10 pace for 18km
Total run 22.5km

Total run for week  -  55km

Sunday, July 20, 2014

My recent trainning 12th July to 20th July 2014


12th July 2014 (Sat)
Taman Bukit Indah
Ran 10 round the lake at 1.5km per round
-8.50
-8.27  
-7.57
-7.48
-7.56
-7.54
-7.50
-7.57
-7.54
-7.38
Averange pace 5.13 for 12km
Total run - 19km

13th July 2014
Taman Bukit Indah
Hiking with Jacky approx - 7km


14th July 2014 (Mon)
7 km easy run with 4.4 km as follow:-
1.1km -  6.09
2.2km -  5.49
3.3km - 5.40
4.4km - 5.14
Total run - 7km  

15th July 2014 (Tues)
Ampang Jaya
Fartlek - 7.6km

16th July 2014 (Wed)
7 km easy run with 4.4 km as follow:-
1.1km -  6.06
2.2km -  5.42
3.3km - 5.34
4.4km - 5.10
Total run - 7km 

17th July 2014(Thur)
Climb staircase 15 storey x 7 times
-2.09
-1.48
-1.49
-1.49
-1.48
-1.50
-1.49
total run - 5 km

18th July 2014(Fri)
Rest

19th July 2014 (Sat)
Saga Hill run
Saga Entrance to Saga Hill peak - 18.18(1.18)
Saga hill summit to Station 6 of Ah Pek San -11.45
Station 6 to Water fall top-7.55
Water fall top back to Station 6 -8.56
Station 6 to Saga Sumit-11.50

2nd loop
Saga hill summit to Station 6 of Ah Pek San -12.38

Station 6 to Water fall top-8.55
Water fall top back to Station 6 -9.16
Station 6 to Saga Sumit-13.45

Saga hill summit descent to Saga entrance-19.05
Total Distance : Aprrox 15km

20th JUly 2014(Sunday)
Lake Garden
Easy run - 12km
3.17 km at 15.58
Total run 15km

Total run for week - 57km

Saturday, July 19, 2014

Running Event for September 2014

6th Sept 2014
Tropicana Golf & Country Resort Nite Race
Time: 5:00pm Venue: Tropicana Golf and Country Resort, Petaling Jaya, Selangor Distance: 8.5km

7th Sept 2014
Larian Hari Malaysia MAKSAK  - Postponed
Time: 7:30am Venue: Dataran Putrajaya, Putrajaya Distance: 10km, 7km
Category : Men Open, Veteran : 40 above, Senior Veteran : 50 above - 7km 

7th Sept 2014
CICM Responsible Care Run
Time: 6:15am Venue: SMK Bandar Tasik Puteri, Rawang, Selangor Distance: 21km 10km
Category : Men Open, Veteran : 40 above

 7th Sept 2014
Team Malaysia Fan Run
Time: 7:00am Venue: Multimedia University, Cyberjaya, Selangor Distance: 15km, 10km
Category : Men Open, Veteran : 40 above, Senior Veteran : 50 above 

7th Sept 2014
The River Jungle Marathon
Time: 5:00am Venue: Jalan Sungai Tekali, Hulu Lanagt Batu 14, Selangor Distance: 42.195km

14th Sept 2014
Lion-Parkson Run
Venue: Padang Merbok, Kuala Lumpur Distance: 10km

14th Sept 2014
Park Marathon
Time: 6:30am Venue: Bukit Jalil Recreation Park , Kuala Lumpur Distance: 2.7km x 16 loop = 43.2km

14th Sept 2014
Reebok ONE Challenge
Time: 6:30am Venue: Dataran Putrajaya, Presint 3, Putrajaya Distance: 20.5km with 15 challenges
 
14th Sept 2014
KRI Annual Run
Time: 7:00am Venue: The Haven Lakeside Residences, Ulu Kinta, Perak Distance: 14km

14th Sept 2014
 IEM Engineer's Run
Time: 7:30am Venue: Persiaran Barat, Petaling Jaya, Selangor Distance: 6.5km 

14th Sept 2014
Paddy Run
Time: 6:45am Venue: SRJK(C) Yoke Kuan, Sekinchan, Selangor Distance: 12km

20th Sept 2014
IMU Chariofare
Time: 7:00am Venue: International Medical University, Bukit Jalil, Kuala Lumpur Distance: 7km 

21st Sept 2014
2XU Compression Run
Time: 5:00am Venue: Taman Botani Perdana, Kuala Lumpur Distance: 21.1km,10km,5km
Category : Men Open,

21st Sept 2014
Forest Trail Run
Time: 7:00am Venue: FRIM, Kuala Lumpur Distance:16km, 9km
Category : Men Open, Veteran : 40 above

21st Sept 2014
IJM Land Run
Time: 6:00am Venue: IJM Land Berhad (Seremban Office), Seremban, Negeri Sembilan Distance:12km
Category : Men Open, Veteran : 45 above

28th Sept 2014
Run For The Deaf
Time: 6:30am Venue: YMCA, Kuala Lumpur Distance: 10km, 5km
Category : Men Open, Veteran : 40 above

28th Sept 2014
The Pink Charity Run
Time: 6:45am Venue: Setia Alam Welcome Centre, Setia Alam, Shah Alam, Selangor Distance: 12km, 5km (Closed)

Running Event for August 2014


3rd  Aug  2014 (Sunday)
 Music Wave 'N' Run
Time: 6:00am Venue: Bandar Sri Damansara, Kuala Lumpur Distance: 10.6km 
Category : Men Open, Veteran : 45 above
Closing Date: 20th July 2014 (Sunday) 
 
3rd  Aug  2014 (Sunday)
 Larian 10K Rasah Kemayan
Time: 7:00am Venue: Rasah Kemayan, Seremban 2, Negeri Sembilan Distance: 10km
Category : Men Open, Veteran : 40 above. Closing date : 31st July 2014 (Thursday)
 
9th Aug 2014 (Saturday)
Energizer Night Race
Time: 8:00pm Venue: Dataran Merdeka, Kuala Lumpur Distance:15km

9th Aug 2014 (Saturday)
Haiyan Run
Time: 9:00am Venue: Lake Garden, Kuala Lumpur Distance: 7km

10th Aug 2014 (Sunday)
Port Dickson International Triathlon
Time: 7:15am
Venue: Avillion Admiral Cove / Admiral Marina & Leisure Club, Port Dickson, Negeri Sembilan

10th Aug 2014 (Sunday)
AK Balloon Run
Time: 7:30am Venue: Avenue K, Kuala Lumpur Distance: 5km

10th Aug 2014 (Sunday)
NM Galaxy Road Run 3rd Series

Time: 6:20am 
Venue: Stadium Nasional Bukit Jalil, Kuala Lumpur 
Category : Men Open, Veteran : 45 above 
Distance: 18km 10km 5km

17th Aug 2014
27th Seremban Half Marathon
Time: 6:00am 
Venue: MPS Padang, Jalan Yam Tuan, Seremban, Negeri Sembilan
Distance: 21km 10km

17th Aug 2014
GuocoLand Run
Time: 7:00am Venue: Pantai Sepang Putra, Selangor Distance: 12km mixed of trail & road

24th Aug 2014 
The Color Run
Time: 7:00am Venue: Padang Merbok, Kuala Lumpur Distance: 5km

24th Aug 2014 
Mizuno Wave Run
Time: 6:45am Venue: Dataran Putrajaya Presint 3, Putrajaya Distance: 16km, 10km Entry Fee: RM55 for 10km
Category : Men Open, Veteran : 40 above
 Closing : 3rd August 2014

24th Aug 2014
Centro Klang Run
Time: 6:45am Venue: Centro Mall, Klang, Selangor Distance: 12km, 6km
Category : Men Open, Veteran : 40 above


24th Aug 2014
Enjoy PJ Run
Time: 6:30am Venue: Dataran MBPJ, PJ, Selangor Distance: 11.5km, Entry Fee: RM70
Category : Men Open, Veteran : 45 above


31st Aug 2014
Sepang 11.08km Run
Time: 7:00am Venue: Sepang International Circuit, Selangor Distance: 11.08km
 
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