Target: 3nd relax run training for SCKLM 2009
Date & Time: 27/03/09, 8pm
Distance: ~5km (28mins)
Route: Taman road 5 laps
Notes: easy and relax run today, change use thigh muscle power to run. ankle feel less pressure...tmr lake gardens train wif aron, dun know can wake up or not?
2009年3月27日星期五
Doggy Run - Taman road Tempo run training
Target: 1st tempo run training for SCKLM 2009
Date & Time: 26/03/09, 8pm
Distance: ~10km (65mins)
Route: Taman road 10 laps
Notes: 20min warm up run + 2 rounds X 8mins speed up run than 2mins easy run + 20mins warm down. Right ankle pain again today, may be warm up run too slow than pain? must ask for advice the right running post...
Date & Time: 26/03/09, 8pm
Distance: ~10km (65mins)
Route: Taman road 10 laps
Notes: 20min warm up run + 2 rounds X 8mins speed up run than 2mins easy run + 20mins warm down. Right ankle pain again today, may be warm up run too slow than pain? must ask for advice the right running post...
2009年3月25日星期三
Race on April
12-Apr-2009 BHPetrol's Orange Run 2009
26-Apr-2009 KL Jogathon Warisan 2009 @ Larian Kubur
Venue: Kwong Tong Cemetery, Kuala Lumpur.
Organised By: The Youth Section of KL & Selangor Chinese Assembly Hall and 19 youth groups and associations
Contact: SL Tan, 017-2793811
Entry Form: http://www.pacesetters.com.my/events/form/JW2009English.doc
FREE ENTRY! Join us for the run and fun!
Date of The Orange Run: 12 April 2009 (Sunday)
Venue: Piazza @ The Curve, Mutiara Damansara,
Petaling Jaya.
Closing date for the Registration: 5 April 2009
26-Apr-2009 KL Jogathon Warisan 2009 @ Larian Kubur
Venue: Kwong Tong Cemetery, Kuala Lumpur.
Organised By: The Youth Section of KL & Selangor Chinese Assembly Hall and 19 youth groups and associations
Contact: SL Tan, 017-2793811
Entry Form: http://www.pacesetters.com.my/events/form/JW2009English.doc
Rabbit Run - Taman road 30mins training
Target: 2nd relax run training for SCKLM 2009
Date & Time: 25/03/09, 8pm
Distance: ~5km (28mins)
Route: Taman road 5 laps
Notes: right ankle pain today, try place the right running post... raise leg to train up the leg muscle power like rabbit...tomorrow tempo run
Date & Time: 25/03/09, 8pm
Distance: ~5km (28mins)
Route: Taman road 5 laps
Notes: right ankle pain today, try place the right running post... raise leg to train up the leg muscle power like rabbit...tomorrow tempo run
15 weeks Marathon Training Plan
15 weeks Marathon Training Plan
>Sun >Mon >Tue >Wed >Thu >Fri >Sat
>LSD >Relax Run >Hill/Road Run >Relax Run >Tempo Run >Relax Run >Relax Run
22/03 >2:00+extra time >30~40 >20wup/wdn 6 Hill >30~40 >20wup/wdn 2(8t/2e) >30~40 >30~40
29/03 >2:15+extra time >30~40 >20wup/wdn 7 Hill >30~40 >20wup/wdn 3(5t/1e) >30~40 >30~40
05/04 >5K~10K race >30~40 >20wup/wdn 8 Hill >30~40 >20wup/wdn 2(9t/2e) >30~40 >30~40
12/04 >2:20+extra time >30~40 >22wup/wdn 7 Hill >30~40 >22wup/wdn 3(6t/2e) >30~40 >30~40
19/04 >2:40+extra time >30~40>22wup/wdn 8 Hill >30~40>22wup/wdn 4(5t/1e)>30~40>30~40
26/04 >10K~15K race >30~40>22wup/wdn 9 Hill >30~40>22wup/wdn 2(12t/3e)>30~40 >30~40
03/05 >2:50+extra time >30~40>25wup/wdn 6 * 800M>30~40>25wup/wdn 3(8t/2e)>30~40>30~40
10/05 >3:00+extra time >30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 4(5t/1e)>30~40>30~40
17/05 >8K~10K race>30~40>25wup/wdn 8 * 800M>30~40>25wup/wdn 3(9t/2e)>30~40>30~40
24/05 >2:45+extra time>30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 3(5t/1e)>30~40>30~40
31/05 >15K or 21K>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 2(15t/4e)>30~40>30~40
07/06 >3:00>30~40>28wup/wdn 9 * 800>30~40>28wup/wdn 4(7t/2e)>30~40>30~40
14/06 >2:30>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 3(9t/2e)>30~40>30~40
21/06 >2:00>30~40>45>1:30>30~40>30~40>25
28/06 >SCKLM REST REST REST REST
>Sun >Mon >Tue >Wed >Thu >Fri >Sat
>LSD >Relax Run >Hill/Road Run >Relax Run >Tempo Run >Relax Run >Relax Run
22/03 >2:00+extra time >30~40 >20wup/wdn 6 Hill >30~40 >20wup/wdn 2(8t/2e) >30~40 >30~40
29/03 >2:15+extra time >30~40 >20wup/wdn 7 Hill >30~40 >20wup/wdn 3(5t/1e) >30~40 >30~40
05/04 >5K~10K race >30~40 >20wup/wdn 8 Hill >30~40 >20wup/wdn 2(9t/2e) >30~40 >30~40
12/04 >2:20+extra time >30~40 >22wup/wdn 7 Hill >30~40 >22wup/wdn 3(6t/2e) >30~40 >30~40
19/04 >2:40+extra time >30~40>22wup/wdn 8 Hill >30~40>22wup/wdn 4(5t/1e)>30~40>30~40
26/04 >10K~15K race >30~40>22wup/wdn 9 Hill >30~40>22wup/wdn 2(12t/3e)>30~40 >30~40
03/05 >2:50+extra time >30~40>25wup/wdn 6 * 800M>30~40>25wup/wdn 3(8t/2e)>30~40>30~40
10/05 >3:00+extra time >30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 4(5t/1e)>30~40>30~40
17/05 >8K~10K race>30~40>25wup/wdn 8 * 800M>30~40>25wup/wdn 3(9t/2e)>30~40>30~40
24/05 >2:45+extra time>30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 3(5t/1e)>30~40>30~40
31/05 >15K or 21K>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 2(15t/4e)>30~40>30~40
07/06 >3:00>30~40>28wup/wdn 9 * 800>30~40>28wup/wdn 4(7t/2e)>30~40>30~40
14/06 >2:30>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 3(9t/2e)>30~40>30~40
21/06 >2:00>30~40>45>1:30>30~40>30~40>25
28/06 >SCKLM REST REST REST REST
2009年3月23日星期一
Rat Run - Taman road 30mins training
Target: A relax run training for SCKLM 2009
Date & Time: 23/03/09, 7.30pm
Distance: ~5km (30mins)
Route: Taman road 5 laps
Notes: 5mins warm up than 30mins taman road run after 5mins warm down. No speed no pressure relax run, let body used to run than more easy to complete full marathon. I hope so~
Date & Time: 23/03/09, 7.30pm
Distance: ~5km (30mins)
Route: Taman road 5 laps
Notes: 5mins warm up than 30mins taman road run after 5mins warm down. No speed no pressure relax run, let body used to run than more easy to complete full marathon. I hope so~
Alone Run - Lake Gardens 10km training
Target: A warm start training for SCKLM 2009
Date & Time: 22/03/09, 7.15am
Distance: ~10km + some gardens road
Route: Lake Gardens – Double Hill – Lake Gardens
Notes: 15mins warm up run + 60mins LSD & hillside run + 15mins Adjustable time. Actually I want do 2 hours LSD but wake up late, next time must sleep early lor.
Date & Time: 22/03/09, 7.15am
Distance: ~10km + some gardens road
Route: Lake Gardens – Double Hill – Lake Gardens
Notes: 15mins warm up run + 60mins LSD & hillside run + 15mins Adjustable time. Actually I want do 2 hours LSD but wake up late, next time must sleep early lor.
2009年3月13日星期五
Race on march
15-Mar-09
Larian Amal Seri Sinar 10KM Run
~Date: Sunday, 15th March 2009
~ Time: 7.00am
~ Venue: Taman Bukit Jalil, Bukit Jalil
~ Closing Date: 01st March 2009
29-Mar-09
Taman Melawati 10km
(run with the environment)
(run with the environment)
~ Date: Sunday, 29th March 2009
~ Time: 7.30am
~ Venue: Jalan Bandar 11, Taman Melawati
~ Distance: 10km
2009年3月11日星期三
Eugene_Chan 的 KL International Forest Towerthon 2009 报告
2058 steps to top?
kl tower entrance
starting point
many school mei mei~
warming up
chaucky & me
iamwen & me
aron & me
sure full speed>>>
cari forum group photo
friends group photo
shoes group photo
bye bye...c u next yr
Animalzone^^Eugene_Chan 的 KL International Forest Towerthon 2009 报告
日期: 1-3-2009
时间: 24/25分钟左右
地点: KL Tower
距離:1km上斜坡+2058steps
号码：A356
这是我第一次参加KL Towerthon…有点担心因为没有跑过.
对于恐惧有最充足的准备就没问题，可是我才练了两次（在哥哥的公寓楼梯）不担心就是假的.
清晨5点半起床到kl tower才6点半，还以为要报到…问了又说不用
七点约了朋友aron然后遇到chaucky和iamwen…那边还有早餐（不错）.
7点半开始强劲的舞乐跟着主办当局的人带动做早操...满好玩的
等等等 到8点才召集人，大家都在暖身场面即刻紧张起来了.
也佩服Kltan特地由槟城南下KL参加这次的比赛…还以为他住在KL（因为名有Kl），下次槟威大桥赛到我们上去.
8点15分准时开跑,分派上塔1-300，301-600…
我是第2批…chaucky，iamwen还有（忘记了），我朋友aron等.
开始的1km是上斜坡（很斜下，前一天来试探了一轮），跟着一位蛮强的高手顶着气上到塔底感觉都快要挂了!
之前试探算好了一层（有个出口）是7级+5个12级总共是67级，大约是30层的公寓.
我是习惯了两级两级的上…只要不停就好.
参赛者真的很厉害，仿佛有无穷的力气…
扶着梯架上会比较省力…但是摸到的都是别人的汗水.
除了前面的人挡路，脚也千斤重慢了起来…缺氧缺水.
两个水站都没停（很多人），第三个水站拿了一支水继续跑…
数到第20层时还以为还有10层…爬多两层突然就到了终点…以为可以做最后的冲刺.
到终点大约是24/25分鐘... 过后等朋友上来...在塔上看看风景…老实说想了很久想上来看看KL的景色（真的只是想而已），反而想不到我是因为比赛而上到来KL塔（也算了一件心愿）拍了照…在电梯里遇到肯雅的第二名跑手，今年的成绩最快13分多比去年还快 …
过后大家一起拿了Medal和赠品，午餐吃…就回家了….
如果明年再参加，一定要训练够够力才来不然真的很辛苦.
这次很高兴可以认识更多cari的跑友和高手，知道自己不足就要更用心去锻炼和突破自己的极限，大家一起加油努力!
2009年3月10日星期二
Mizuno vest 战衣
常常穿Great Eastern的vest跑，有点闷了。
趁要去跑KL Towerthon前一天就到sogo逛逛，上次在那边买了mizuno的短裤（rm30）觉得还蛮便宜。
这次选了这件mizuno vest（rm60）刚好是天生一对，虽然有点贵但是感觉上还蛮炫的就忍痛买下了。。。
特色：轻，快速排汗布料，颜色顺眼适合我。。。hahaha~
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