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