tag:blogger.com,1999:blog-63063116376281253102023-11-15T06:17:21.334-08:00My Training LogRunning with zeevhttp://www.blogger.com/profile/02932611879528741371noreply@blogger.comBlogger3125tag:blogger.com,1999:blog-6306311637628125310.post-59987205759229135032012-01-08T01:14:00.000-08:002012-01-08T04:51:40.233-08:00Week : 02 Jan 2012 to 08 Jan 2012<div class="post-body entry-content" id="post-body-7641506183705560947" style="width: 536px; position: relative; text-align: -webkit-auto; background-color: rgb(255, 255, 255); "><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span >Basically this blog don't even get to start... only two posts so far and don't even show how I trained for my maiden "marathon" but one of the resolution this year is to keep this blog updated on a weekly basis.</span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><br /></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span >Here how's my workout for the first week of the year:-</span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><br /></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><b>02 Jan 2012 Mon</b><o:p></o:p></span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify; "><span ></span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Weight Training</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Total body work with machine and free weight.</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span ><br /></span></p><p></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><b>03 Jan 2012 Tue</b></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span >Rest</span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><br /></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><b>04 Jan 2012 Wed</b> </span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Easy Run</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Total mileage: 8km (45minutes)</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >3 loops at Taman Tasik Titiwangsa</span></p><p class="MsoNormal" style="font-family: Georgia, serif; margin-bottom: 0.0001pt; "><span >Loop 1 : 13min59sec (5:13/km)</span></p><p class="MsoNormal" style="font-family: Georgia, serif; margin-bottom: 0.0001pt; "><span >Loop 2 : 14min06sec (5:16/km)</span></p><p class="MsoNormal" style="font-family: Georgia, serif; margin-bottom: 0.0001pt; "><span >Loop 3 (WD) : 17min30sec (6:33/km)</span></p><span ><br class="Apple-interchange-newline"></span><p></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><b>05 Jan 2012 Thu</b></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Weight Training</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Total body workout with compound exercises.</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span ><br /></span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span ><b>06 Jan 2012 Fri</b></span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Rest</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span ><br /></span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span ><b>07 Jan 2012 Sat</b> </span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Trail Run at FRIM</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; "><span >Total mileage: 15.5 (2hours 2 minutes)</span></p><p></p><p></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify; "><span >The route: Cafe-Jln. Bkt. Bujang-Dream Trail-Rover Track-Camp site-Steroid Hill-Heli pad-Camp site-Rover Track-Cafe.</span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify; "><span ><br /></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><b>08 Jan 2012 Sun</b></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span >Walk</span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span >Roughly an hour walk at FRIM which covered around 5km.</span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span ><br /></span></p><p class="MsoNormal" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0.0001pt; text-align: justify; line-height: normal; "><span >Feeling all sores especially the legs but it's a good start to the year.</span></p></div>Running with zeevhttp://www.blogger.com/profile/02932611879528741371noreply@blogger.com0tag:blogger.com,1999:blog-6306311637628125310.post-13591834627128870592010-12-20T07:01:00.001-08:002010-12-20T07:06:52.646-08:00Week : 13 Dec 2010 to 19 Dec 2010<b>13 Dec 2010 Mon – 15 Dec 2010 Wed</b><br />No run at all due to work commitment… (excuses… :p)<br /><br /><b>16 Dec 2010 Thu</b><br />Easy run (Barefoot)<br /><br />Started the run about 9.30pm.<br /><br />Ran 5 loops around Lake Titiwangsa (i.e.: 13km) in 1hour21min (average 6min14sec/km pace). It was raining earlier so it was chilling and nice for a run plus they closed the gate along the stretch in front of the Titiwangsa Sport Complex so there was almost no car at all.<br /><br />Get two bloody blister on my big toe plus a little one right at the bottom of the ball of my left foot but overall it was a nice run. The run get slower as my foot getting more tender after the second loop with my barefoot pounding on the tarmac and pavement.<br /> <br />The split:-<br />Loop 1 : 15m07.01s<br />Loop 2 : 15m17.94s<br />Loop 3 : 16m20.66s<br />Loop 4 : 16m37.31s<br />Loop 5 : 17m17.41s<br />Total time : 1hr20m40s<br /><br /><b>17 Dec 2010 Fri </b><br />Rest<br /><br /><b>18 Dec 2010 Sat </b><br />Trail Run at FRIM<br /><br />Started the trail run around 7.30am.<br /><br />Joined Nik, Kash and Aishah for a 12km (estimated) trail run at FRIM (not including the slow jog which I think more than half an hour lead by Nik as it was still too dark to run the trail).<br /><br />The route: The normal 15km loops (Dream Trail - Rover Track - Steroid Hill - Malay Tea House - Tarmac minus that Tarmac part of about 3km as rushing off for an appointment, so it was a left turn, back to the car park after the Malay Tea House instead of right).<br /><br />The rest of the group turn back at the foot of Steroid Hill while I get the dose of it alone.<br /><br />Last but not least I got two little love bites on the inner side of both my ankle from the leeches at almost the very same spot on both legs.<br /><br />Thank you guys for the company. :)<br /><br /><b>19 Dec 2010 Sun</b><br />RestRunning with zeevhttp://www.blogger.com/profile/02932611879528741371noreply@blogger.com0tag:blogger.com,1999:blog-6306311637628125310.post-76415061837055609472010-12-13T07:00:00.000-08:002010-12-16T08:25:22.316-08:00Week : 06 Dec 2010 to 12 Dec 2010<p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" >06 Dec 2010 Mon </span><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Rest<o:p></o:p></span></span></i></b></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></i></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" >07 Dec 2010 Tue</span><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Easy run plus hill repeats</span></span></i></b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">(Shoes: Brooks Vapor 8) </span></span></b><span class="Apple-style-span" style="font-family: arial; font-size: small; ">(as it is a public holiday, I have the leisure to head to FRIM in Kepong which is roughly 15km from my house for the hill work instead of just doing an easy run of 6km on the flat around Lake Titiwangsa).</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Start the run at about 7am</span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:49.5pt;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-49.5pt;line-height:normal;tab-stops:4.5pt 49.5pt"><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:49.5pt;margin-bottom:.0001pt;text-indent:-49.5pt;line-height:normal; tab-stops:4.5pt 49.5pt"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Warm up :</span></span></p><p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:49.5pt;margin-bottom:.0001pt;text-indent:-49.5pt;line-height:normal; tab-stops:4.5pt 49.5pt"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">- 05min09sec walk </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">+ 14min43sec run the Rover Track starting from Masjid Jamek </span></span><span class="Apple-style-span" style="font-family: arial; font-size: small; ">towards the start of </span><span class="Apple-style-span" style="font-family: arial; font-size: small; ">the </span><span class="Apple-style-span" style="font-family: arial; font-size: small; ">tarmac </span><span class="Apple-style-span" style="font-family: arial; font-size: small; ">road </span><span class="Apple-style-span" style="font-family: arial; font-size: small; "> heading up to the </span><span class="Apple-style-span" style="font-family: arial; font-size: small; ">water reservoir.</span></p><p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:49.5pt;margin-bottom:.0001pt;text-indent:-49.5pt;line-height:normal; tab-stops:4.5pt 49.5pt"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">-</span></span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> Walk up the tarmac towards the starting line : 2min50sec</span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">It was supposed to be a 4 x 1 minute repeat but I think it is easier to set the Start/Finish line and try to finish it as hard as I could. Therefore the timing is as follows:-</span></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; "></span><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Rep 1 : 01m14s + 2m38s recovery run/walk downhill</span></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; "></span><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Rep 2 : 01m06s + 4m05s recovery run/walk downhill</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Rep 3 : 01m10s + 2m33s recovery run/walk downhill<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Rep 4 : 01m15s <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Since the plan was to do 4 repeats so I took my own sweet time for full recovery from the burst especially after 2nd repeat when I started to feel the burn in my legs...... the long recovery did help as I managed to maintain almost the same timing for all the repeats.</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Cool down : 14min50sec run downhill after the 4th repeat plus a mostly flat tarmac road</span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> heading back to my car which I parked near the cafe, and followed by another <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> 3min57sec walk.<o:p></o:p></span></span></p><p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Total time of the run (including warm up & cool down) : 55min35sec <o:p></o:p></span></span></p><p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Stretching : A routine full body stretching which took about 10min12sec.<o:p></o:p></span></span></p><p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">This will be another fitness level benchmark in my run.</span></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Target to be achieved within 2 months :</span></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">1 . to go below 1 min per rep for up to 8 reps;</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">2 . to shorten the recovery time to only 1 min.<o:p></o:p></span></span></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" >08 Dec 2010 Wed </span><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Rest<o:p></o:p></span></span></i></b></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></i></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" >09 Dec 2010 Thu</span><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Easy run plus 5min/km for last 1/3 of the run</span></span></i></b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">(Shoes: Brooks Vapor 8)<o:p></o:p></span></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Start the run at about 10pm.</span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:49.5pt;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-49.5pt;line-height:normal;tab-stops:4.5pt 49.5pt"><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:49.5pt;margin-bottom:.0001pt;text-indent:-49.5pt;line-height:normal; tab-stops:4.5pt 49.5pt"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Warm up : None, as for me, the first 5min of an easy run can be started as easy as possible <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:49.5pt;margin-bottom:.0001pt;text-indent:-49.5pt;line-height:normal; tab-stops:4.5pt 49.5pt"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> which would be consider a warm up.<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">It was supposed to be a 6 loops of 2.6km/loop at Lake Titiwangsa with the first 4 loops at 6min/km pace (i.e.: 15m36s per loop) and finishing it with 2 loops of 5min/km (13min/loop). However hunger creep in around half way of loop 2 as I only had 2 tuna bun about an hour before the run. For big eater like me… it was definitely not enough :(</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> I know when hunger kick in, my legs usually go rubbery but I think I would still managed to do 5 loops instead of 6 as planned.</span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">The split:-</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Loop 1 : 15m23s<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Loop 2 : 15m10s<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Loop 3 : 15m36s<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Loop 4 : 15m22s<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Loop 5 : 12m55s<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Total time : 1hr14m26s<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-family: arial; font-size: small; ">Cool down : A quick 2 min brisk walk as I am really really hungry.</span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Total time of the run (including cool down) : 1hr16min26sec <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Stretching : Another quick one and only stretched on the working muscle which were my <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:0in;margin-bottom:0in; margin-left:.75in;margin-bottom:.0001pt;text-align:justify;text-justify:inter-ideograph; text-indent:-.75in;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> hamstrings, calves and IT band.<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></b></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" >10 Dec 2010 Fri</span></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Rest<o:p></o:p></span></span></i></b></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></i></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><i><o:p><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"> </span></span></o:p></i></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" >11 Dec 2010 Sat </span><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Suppose to get a long run in but need to work early the following day and it is most probably going to be a long day so made the decision to get the extra rest I could get.<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"><br /></span></span></b></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" >12 Dec 2010 Sun</span></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;text-align: justify;text-justify:inter-ideograph;line-height:normal"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span">Working :(</span></span></p>Running with zeevhttp://www.blogger.com/profile/02932611879528741371noreply@blogger.com0