Target: 1 hour LSD training for SCKLM 2009
Date & Time: 28/03/09, 6.15am
Distance: ~10km(65mins)
Route: Lake Gardens – Double Hill – Lake Gardens
Notes: 5mins warm up + 60mins LSD & hillside run + 5mins warm down. This run forget add in adjustable time. Actually the plan is 2 hours LSD but tomorrow got Melawati run 10km so just take easy run.
At start Aron & me following 3 foreign gals, before half way we cut them. Relax run till the end, after we yam cha at car park mamak store.
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NuffnangX
Last Run
Athletic Achievement
Running Event:
KL Towerthon 2010 - 18mins
7km Jogathon Warisan 2009 - 28mins(18)
10km Siemen Run 2009 - 48mins
15km New Balance Pacesetters 2009 - 1:12:23hr(33)
21km New Balance Klang 2009 - 1:41hr(22)
30km Great Eastern Pacesetters 2010 - 2:22hrs(20+)
Energizer Night Marathon 2011 - 3:50hrs(9)
Up to date 16th marathon completed.
Official Pacer for:
Penang Bridge International Marathon 2010(4:00)
Penang Bridge International Marathon 2011(4:30)
Penang Bridge International Marathon 2012(4:00)
Climbathon:
Mount KK Climbathon 2010, 2011.
Cycling Event:
KOM 2011(3:13hrs)
Duathlon Event:
Powerman 2010(4:30:05)
Triathlon Event:
PD Traithlon 2010(3:10:36), 2011(2:50:17)
Desaru Thriathlon 2010(Cycle 3:31:34), 2011(8:23:10)
Adventure Cycling:
Subang - PD Solo (Done)
Subang - Ipoh Solo (Done)
Cheras - Seremban - Cheras (Done)
Bentong - Bukit Fraser - Bentong (Done)
Round Island Taiwan 1200km 14 days (Done)
Subang - PD - Melaka - Subang Solo (Done)
Bentong - Kuantan Solo (Done)
Round Island Peninsular 1500km 10 days (Done)
KL Towerthon 2010 - 18mins
7km Jogathon Warisan 2009 - 28mins(18)
10km Siemen Run 2009 - 48mins
15km New Balance Pacesetters 2009 - 1:12:23hr(33)
21km New Balance Klang 2009 - 1:41hr(22)
30km Great Eastern Pacesetters 2010 - 2:22hrs(20+)
Energizer Night Marathon 2011 - 3:50hrs(9)
Up to date 16th marathon completed.
Official Pacer for:
Penang Bridge International Marathon 2010(4:00)
Penang Bridge International Marathon 2011(4:30)
Penang Bridge International Marathon 2012(4:00)
Climbathon:
Mount KK Climbathon 2010, 2011.
Cycling Event:
KOM 2011(3:13hrs)
Duathlon Event:
Powerman 2010(4:30:05)
Triathlon Event:
PD Traithlon 2010(3:10:36), 2011(2:50:17)
Desaru Thriathlon 2010(Cycle 3:31:34), 2011(8:23:10)
Adventure Cycling:
Subang - PD Solo (Done)
Subang - Ipoh Solo (Done)
Cheras - Seremban - Cheras (Done)
Bentong - Bukit Fraser - Bentong (Done)
Round Island Taiwan 1200km 14 days (Done)
Subang - PD - Melaka - Subang Solo (Done)
Bentong - Kuantan Solo (Done)
Round Island Peninsular 1500km 10 days (Done)
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wat means LSD? =p
回复删除Long, slow, distance
回复删除mean train for long time, slow speed, long distance.