POWERMAN 2011 - "Survival to the Fittest"

DATE:13 November 2011(Sunday)
TIME:7.00am
EVENT:MALAKOFF POWERMAN MALAYSIA 2011
DESTINATION:Manjung,Perak
DISTANCE:Full (Run 11km+Cycling 62km+Run 10km)














RESULT
Isz
Status:Finisher
Net time:4hours and 39minutes


Genki
Status:Finisher
Net time:4hours and 52minutes


Anep
Status:Finisher
Net time:5hours and 1minute


Amon
Status:Finisher
Net time:5hours and 1minute

BSN Putrajaya Night Marathon 2011-Yesterday

DATE:15 Oct 2011(Saturday)
TIME:8.00pm
EVENT:BSN Putrajaya Night Marathon
DESTINATION:Presint 3, Putrajaya
DISTANCE:21km


RESULT

Isz
Status:Finisher

Genki
Status:Finisher

Amon
Status:Finisher

Anep
Status:Finisher

Ijan
Status:Finisher

LARIAN AMAL MUAR 2011-Yesterday

DATE:9 Oct 2011(Sunday)
TIME:6.30am
EVENT:LARIAN AMAL MUAR 2011
DESTINATION:Dataran Tanjong Mas, Muar
DISTANCE: 21km


RESULT

Isz
status:Finisher

Genki
status:Finisher

Anep
status:Finisher

Amon
status:Finisher


p/s Pictures taken from Kwan Leng's site

KAYUHAN SILATURRAHIM DUN SENGGARANG-Yesterday

DATE:24 July 2011(Sunday)
TIME:6.00pm
EVENT:KAYUHAN SILATURRAHIM DUN SENGGARANG
DESTINATION:Senggarang
DISTANCE:35km

Standard Chartered KL Marathon 2011-Yesterday

DATE:26 June 2011(Sunday)
TIME:6.00pm
EVENT:Standard Chartered KL Marathon 2011
DESTINATION:KL
DISTANCE:21km

RESULT:

Genki
Status:DNS

Anep
Status:Finisher

Isz
Status:Finisher

ENERGIZER NITE RACE 2011 - Yesterday

Date : 16 April 2011(7.45pm)

Event : ENERGIZER NITE RACE 2011

Venue : Sepang International Circuit

Distance :
Full Marathon-42km Men Open
Fun Run-5.5km Open

RESULT

Ijan
Distance: Fun Run-5.5km Open

Placing: -

Status: Finisher

00:40:26

Ijan

Distance: Fun Run-5.5km Open(pirated)

Placing: -

Status: Finisher

00:41:00

Isz

Distance: Full Marathon-42km Men Open

Placing: 281

Status: Finisher

06:14:51

Anep

Distance: Full Marathon-42km Men Open

Placing: 215

Status: Finisher

05:31:02

Genki

Distance: Full Marathon-42km Men Open

Placing: 216

Status: Finisher

05:31:03

Road to Full Marathon - Training Log

Final Week (11/4/2011-17/4/2011)

Monday @ easy training
Method: easy jogging on road
Pace Everage: 7.4 min/km
Duration: 52 minute
Distance: 7 km
Status: i feel good

Tuesday @ rest

Wednesday @ easy training
Method: easy jogging on road
Pace Everage: 7 min/km
Duration: 70 minute
Distance: 10 km
Status: i feel good

Thursday @ carbo-loading

Friday @ carbo-loading

Saturday @ Sepang
Status: Race Day

Sunday @ rest

Road to Full Marathon - Training Log

Week 12 (4/4/2011-10/4/2011)

Monday @ rest

Tuesday @ easy training
Method: easy jogging on road
Pace Everage: 7.5 min/km
Duration: 52 minute
Distance: 7 km
Status: geli-geli running.

Wednesday @ rest

Thursday @ rest

Friday @ rest

Saturday @ easy training
Method: running on road
Pace Everage: 6.7 min/km
Duration: 67min
Distance: 10 km
Status: i run far...

Sunday @ rest

Road to Full Marathon - Training Log

Week 11 (28/3/2011-3/4/2011)

Monday @ easy training
Method: easy jogging on road
Pace Everage: 7.13 min/km
Duration: 57 minute
Distance: 8 km
Status: refreshing run

Tuesday @ rest

Thursday @ pace training
Method: running on road
Pace Everage: 6.5 min/km
Duration: 46 min
Distance: 7 km
Status: target to run 14km but manage to complete 7km only due to long rest..

Friday @ easy training
Method: running on road
Pace Everage: 7 min/km
Duration: 49min
Distance: 7 km
Status: quite refreshing run

Friday @ rest

Saturday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7.2 min/km
Duration: 1 hours 40 min
Distance: 14 km
Status: feel good run

Sunday @ recovery
Method: easy jogging on road
Pace Everage: 7.5min/km
Duration: 67 minute
Distance: 9 km
Status: refreshing run



End of Week 11 training session

Road to Full Marathon - Training Log

Week 9 (14/3/2011-20/3/2011) and Week 10 (21/3/2011-27/3/2011)

Training canceled due to family commitment...

my new born son

Road to Full Marathon - Training Log

Week 8 (7/3/2011-13/3/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: 7min/km
Duration: 49 minute
Distance: 7 km
Status: refreshing run

Tuesday @ rest

Wednesday @ easy training
Method: running on road
Pace Everage: 7.7 min/km
Duration:77 min
Distance: 10 km
Status: decreased on pace due to very hot weather

Thursday @ pace training
Method: running on road
Pace Everage: 7 min/km
Duration: 70 min
Distance: 10 km
Status: quite slower than the previous week's pace training

Friday @ hill training
Method: running on road
Pace Everage: 6.5 min/km
Duration: 52 min
Distance: 7.5 km
Status: today's hill training quite successful

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7.5 min/km
Duration: 4 hours
Distance: 32 km
Status: I'm survivor. Fueling with Nuun tablet+Dove chocolate for snack.


End of Week 8 training session

Road to Full Marathon - Training Log

Week 7 (28/2/2011-6/3/2011)

Monday @ rest

Tuesday @ rest

Wednesday @ rest

Thursday @ easy training
Method: running on road
Pace Everage: 7.14 min/km
Duration: 50 min
Distance: 7 km
Status: tenderness on my right leg

Friday @ easy training
Method: running on road
Pace Everage: 7.4 min/km
Duration: 52 min
Distance: 7 km
Status: tenderness on my right leg continued

Saturday @ easy training
Method: running on road
Pace Everage: 6.53 min/km
Duration: 49 min
Distance: 7.3 km
Status: swelling on my iliotibial band. treatment with Fastum gel and Zensah Long Compression Tight



Sunday @ hill training
Method: trailrunning at mountain bike trail
Pace Everage: 8 min/km
Duration:1 hour and 20 min
Distance: 10 km
Status: thanks to Cho-Pat Iliotibial Band (ITB) Strap

End of Week 7 training session

Road to Full Marathon - Training Log

Week 6 (21/2/2011-27/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: -
Distance: 5 km
Status: tenderness on my right foot

Tuesday @ rest

Wednesday @ easy training
Method: running on road
Pace Everage: 7.2 min/km
Duration: 72 min
Distance: 10 km
Status: back to shape

Thursday @ pace training
Method: running on road
Pace Everage: 6.5 min/km
Duration: 65 min
Distance: 10 km
Status: enjoy the nite run with my buddy

Friday @ easy training
Method: running on road
Pace Everage: 7 min/km
Duration: 42 min
Distance: 6 km
Status: quite refreshing run

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 2 hours 27 min
Distance: 21 km
Status: feel uneasy after 10k due to blister on my both feet


End of Week 6 training session

Road to Full Marathon - Training Log

Week 5 (14/2/2011-20/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 33 min
Distance: 5 km
Status: tired leg due to sunday's long run

Tuesday @ rest

Wednesday @ Hill Training
Method: trailrunning at mountain bike trail
Pace Everage: 9 min/km
Duration: 90 min
Distance: 10 km
Status: feel "bonk" after 6km due to hot weather

Thursday @ Pace Training

Method: running on road

Pace Everage: 6.27 min/km

Duration: 67 min

Distance: 10.6 km

Status: run with the Ghost. feel like the ghost is chasing me from the start to finish line.

the Ghost 3

Friday @ rest

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: trailrunning at mountain bike trail
Pace Everage: 7 min/km
Duration:1 hour and 47 min
Distance: 15 km
Status: first run with new shoe. The trail shoe - Brooks Cascadia 6. soft and stable to rock on rough trail. lighter than my previous Cascadia 5.

the new Cascadia 6

the previous Cascadia 5

End of Week 5 training session

Road to Full Marathon - Training Log

Week 4 (7/2/2011-13/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 32 min
Distance: 5 km
Status: quite refreshing after sunday's long run.

Tuesday @ rest

Wednesday @ pace training
Method: running on road
Pace Everage: 6.31 min/km
Duration: 84 min
Distance: 13 km
Status: tired leg after 10k

Thursday @ easy training
Method: running on road
Pace Everage: 6.22 min/km
Duration: 62 min
Distance: 10 km
Status: sudden increase of speed. feel uneasy on my right foot.

Friday @ rest

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 2 hours 55 min
Distance: 25 km
Status: the longest run i ever had so far.


End of Week 4 training session

Road to Full Marathon - Training Log

Week 3 (31/1/2011-6/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 20 min
Distance: 3 km
Status: back from injury. first run with new shoe. The support shoe - Brooks Adrenaline GTS 11. feel happy with this new shoe.


Tuesday @ rest

Wednesday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 32 min
Distance: 5 km
Status: feel uneasy on my right foot. adjusting for a perfect stride.

Thursday @ hill training
Method: trailrunning at mountain bike trail
Pace Everage: 7.0 min/km
Duration: 70min
Distance: 10km
Status: enjoy the morning run with breathtaking nature.


Friday @ easy training
Method: running on road
Pace Everage: 6 min/km
Duration: 30 min
Distance: 5 km
Status: in great shape for Sunday's Long "Slow" Distance training.

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 98 min
Distance: 14 km
Status: i'm back in full shape now..


End of Week 3 training session. See ya soon...

Road to Full Marathon - Training Log

Week 2 (24/1/2011-30/1/2011)

Monday @ speed training
Method: running on road
Pace Everage: 5.5 min/km
Duration: 28 min
Distance: 5 km
Status: damn! develop first degree calf muscle injury. strain my soleus and gastrocnemius muscles. immediate treatment with ICE. Then, topical gel(Fastum Gel) + calf compression might help. need to rest from training f0r 7-10 days.

Tuesday to Sunday @ rest due to calf muscle injury


End of Week 2 training session. See ya soon...

Road to Full Marathon - Training Log

Week 1 (17.1.2011-23.1.2011)

Monday @ speed training
Method: running on treadmill
Pace Everage: 12km/h for 5 min + 8km/h for 3 min per set. repeat 4 set
Duration: 40 min
Distance: 5km
Status: manage to repeat 3 set only. not easy to run 12km/h on treadmill. try it if you dare.

Tuesday @ rest

Wednesday @ pace training
Method: running on road
Pace Everage: 6.3 min/km
Duration: 63 min
Distance: 10km
Status: sudden increase of speed for the first 5k(28min) but then slightly slow 5k(35min). maintain the pace at 6 min/km.

Thursday @ hill training
Method: trailrunning at mountain bike trail
Pace Everage: 7.5 min/km
Duration: 75min
Distance: 10km
Status: sudden increase of speed for hill section. tenderness on my calf(right leg).

Friday @ easy training
Method: running on road
Pace Everage: 6.3 min/km
Duration: 77 min
Distance: 12km
Status: tenderness on my calf(right leg) continued

Saturday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 112 min
Distance: 16km
Status: manage to run 10km only. tired leg due to back to back training. tenderness on my calf still continued.

Sunday @ Recovery
Method: mountain biking
Pace everage:12.3 km/h
Duration: 3.5 h
Distance: 43 km
Status: wrong recovery method. tenderness + burning sensation on my calf(right leg). damn!

End of Week 1 training session. See ya soon on Week 2...

FROM MOUNTAIN BIKER TO BECOME ENDURANCE RUNNER

Happy incoming CNY to all. This is our first posting in 2011 because of busy with work schedule, training schedule, new born baby and etc. I hope it's not too late to say goodbye to 2010. Our 2010 is the most competitive year for CBP Groups. I'm wondering the 2011 will be the mesmerizing year for us and all of you out there. Hail for CBP Groups and for you all out there.

All these years we have jumped into mountain biking and running arena. Two years of exciting and full of adrenaline. About the topic stated above mean we're gonna focus on running event this year.Why? we're gonna tell you the details below.Firstly, we're discussing about "Seasonal Mountain Biker VS Seasonal Distance Runner".

Seasonal Mountain Biker
Confident Level @ 50km Event - high(to finish)
Duration of Training - 4 hours
Consistency of Training - once per week
Distance Covered - 40 km
Discipline Level - medium
Satisfaction - high

Seasonal Distance Runner
Confident Level @ 50km Event - low(to finish)
Duration of Training - 6 to 7 hours
Consistency of Training - 6 days per week
Distance Covered - 50 to 60 km
Discipline Level - high
Satisfaction - speechless

As for conclusion, it's very hardcore to finish 40-50 km event in running. Running needs long hours of training at least 5 to 6 days per week. Long duration and high mileage in running need high level of discipline,hard work and strong mentality. And this are the reason for us to become distance runner. We're gonna achieve it sooner or later. Our first endurance event will be Full Marathon(42km) @ Energizer Night Race 2011 in April and then The North Face 1ookm Duo Singapore 2011 and Malakoff Powerman 2011 in October.