Planned for an early 13k run this mornin (note: 'planned'), only managed to get me lazy ass outta bed at 8am. Went running outside UTP, around Lembayung Lake, an out and back route. Total duration= exactly 1hour02mins. Probly about 10k++. This is me long run for the week. Gonna start training under Coach Alvine next week. wooott~

*******************

For me 22nd birthday, mom given me Rm 500. so i figured, since me nokia N73 is giving probs.. runnin out of memory bla3.. Im gonna get me an upgrade. probly 1Gb or 2Gb memory card. and im looking for a trail running shoes for adventure race. been eyeing this Brooks Grit: Cascadia 2. wicked! more info in http://www.brooksrunning.com/

Sabah Adventure Challenge 2008

Got up at 730am this morning, went for a run, forgot my watch, so I didnt know how long I ran, roughly 40mins maybe. 6 and a half loop around the padang. A good start to build my fitness base. wanted to swim but forgot my speedos. blahhh~

*********

on the other hand, i signed up for Sabah Adventure Challenge 08. An awesome 3 day adventure race from 21st -23rd of March 2008. Diciplines include, mountain biking, trail running, tubing, onroad biking and running, ropework, orienteering etc. The race is in a team of 2. So Mansor and I signed up. This will be our 2nd time doing SAC. SAC07 was really fun. We were almost last on the first day coz we messed up the orienteering part big time, but came in top 5 in the 2nd and 3rd day, after figuring out the maps.

Next year's race will be a totally different challenge altogether because it will be revolving around Malaysia's highest peak- Mount Kinabalu. A high altitude race, what could be more challenging??? See you in Sabah!!

more info regarding the race at http://www.sabahadventure.com/

pic from SAC 07:

kayaking

trail running, river scrambling etc

mountain biking

Participated in the ASEAN varsity rowing championship in Putrajaya last week. Finals was on Sunday, women single scull (w1x) finals between Mahidol University (Thailand), Chulalongkorn University (Thailand), University of Malaya and myself representing Universiti Teknologi PETRONAS.

Results=I won with a time of 9:18s. A good 2 seconds better than UNITEN rowing champs. But far off my personal best of 8:50s during intensive training. Timing wasn't as bad as I expected, surprisingly considering my level of fitness now. 3 weeks off rowing after SEARF champs. in Pattaya n after subsequently quitting the SEA games squad to concentrate on final exams. official results in http://www.perdama.org.my/

Well, again, exam's over, all 5 papers done and dusted. Final presentation on 5 Dec, porosity and permeability tests for Final Year Project (FYP) and some more lab works, then Im free~

Hoping to start training intensively. for no particular race. just to keep fit. its a holi- holi day~ yippie yay yeay!

give me a sec and i'll be okay

I just came back from Perhentian Island Challenge. First time partnering Abg Wan. Managed 5th placing. No bruises, just scratches and muscle aches. Should've joined fong for recovery swim.

I feel like im losing it. Everything is out of hand. assignments, projects, tests.... i need to divert my energy towards the academic part for a bit. So it's decided, Im not going back to KL for merdeka hols. will try to mend the pieces here instead. I need a break from the pressure. Im tired of travelling and commuting. if only they have LRT from tronoh to KL.

My bro graduated with honours today. He won the bronze rector award for Bachelors of Mechanical Engineering. You are my inspiration, I admire u, I adore u, I love u bro. Congratulations on your graduation.

possible events:
26-28 Oct: SEARF championship, Pattaya, Thailand
10 Nov: POWERMAN, Lumut
Feb08: Ironman (thanks to Joyo I'm seriously considering it)

Race Calender

12Aug07: PJ half marathon
16-18 Aug07: UNITEN intervarsity rowing championship
26 Aug07: Perhentian Island Challenge/ Bukit Gasing Challenge
Sept07: Ramadhan
Oct07: Aidilfitri
26-28 Oct07: SEARF Championships (sea games selection) @Korat
Nov07: ASEAN Varsity Boat Race
6-8 Dec07: Sea Games @ Chonbury

Transition Week (30July07-05Aug07)

30July07(Mon)- REST/ Puasa Ganti #7

31July07 (Tue)- Morning run 4kmx2
(1)22:30
(2)23mins

01Aug07 (Wed)- Swim 500/400/300/200/100
with paddles 50m x10
Gym workout: back extension, leg extension, bench press, squat, RDL, high pull

02Aug07 (Thurs)- Easy run 10km
Ergo 30mins split 2:24

03 Aug07 (Fri)- Easy run 4km (22:41)
Running drills

04Aug07 (Sat)- Ergo 2km Test
Split 2:02.4
Time: 8:09.6 (Personal Best)
Rowing 12km steady state
Evening rowing 8km technique correction, SR24,26,28,30

05Aug07 (Sun)- Adidas King of The Road 10km run
Time: 56min
Placing: 13 (category G)
Rowing time trial
1000m 4:34
500m (1) 2:12
500m (2) 2:05
500m (3) 2: 07

Week 10 (16July07-22July07)

16July07 (Mon)-REST

17July07 (Tue)- Run session
4km warm up
fartlek (2km): 10:39
400mx3 = 1.2km
(1) 1:46
(2) 1:43
(3) 1:45 (mariana 1:30)
swim 500/400/300/200/100
Rowing 8km

18July07 (Wed)- Easy run 8km
Ergo 30mins split 2:16.8

19July07 (Thurs)- Run workout
4km warm up, 2km sprint (10:45)
Running drills

20July07 (Fri)- REST/Swim

21July07 (Sat)- REST/ Travel to PD

22July07 (Sun)- PD international Triathlon
official results: 1.5km swim- 36:56
40km bike- 1hour 33min
10km run- 56:56
Total time: 3:07.7

Week 9 (9July07-15July07)

9July07 (Mon)- REST/ Puasa ganti #6

10July07 (Tue)- Run session 4km warm up
Fartlek 15mins (7laps)= 2.8km
400m sprint x3 =1.2km
warm down=1.2km
Rowing 12km steady state
evening run: 4km warm up
2km x3 =6km
(1) 11:30
(2)11:25
(3) 11:40

11July07 (Wed)- Rowing 4km
Ergo 60mins, split 2:24.5

12July07 (Thurs)- Easy run 2km warm up
Running drills
Swim
Rowing 8km

13July07 (Fri)- REST

14July07 (Sat)- Long ride: Bt14-Semenyih-Bt14
total dist: 80km
Rowing 12km

15July07 (Sun)- Long run 12km (easy pace)
duration: 1hour 12min
Rowing 8km
Gym workout: explosive

Total run milleage: 32km

Week 9 (9July07-15July07)

Week 8 (02July07-08July07)

2July07 (Mon)- REST/ Puasa ganti #5

3July07 (Tue)- Easy run 4km (22:54)
Easy run 8km (44min)
Speed: 10.9km/h

4July07 (Wed)- Easy run 6.4km (35:04)
Speed:11km/h

5July07 (Thurs)- Tempo run 9.6km (6.4km@11.3km/h)
Flight LBN-KUL 1720 MH2608

6July07 (Fri)- REST

7July07 (Sat)- Easy run 6.4km
Ergo 30min
row water 8km

8July07 (Sun)- PD Pre Race Training
1.5km Swim- 40mins
40km bike-1hour 30
10km run- 57min

TOTAL run milleage: 44.4km

Week 7(25Jun07-01July07)

25Jun07 (Mon)- REST/ Squash

26Jun07 (Tue)- Easy run 4km (23:19)
Botanical garden 4 laps (39min)
Swim 50/200/150/100/50

27Jun07(Wed)- Easy run at botanical garden 5laps (47min)
swim 50/500/400/300/200/100/50

28Jun07 (Thurs)- Speedwork 8km
Elevation 1%
4x 800m @ 12.6km/h
with 400 easy jog in between sets

29 Jun07 (Fri)- Easy run 6.4km
Speed: 10.8km/h

30Jun07 (Sat)- REST

01July07 (Sun)- Long Run 17.5km
Duration: 1 hour 54min
swim 500/400/300/200/100
stroke correction

TOTAL run milleage: 50.3km

Week 6 (18Jun07-24Jun07)

18Jun07 (Mon)- REST/ Puasa #4

19Jun07 (Tue)- Easy Run 5loops of botanical garden (48min)
uphill sprint x3

20Jun07 (Wed)- REST/Squash

21Jun07 (Thurs)- REST/ Pack bike

22Jun07 (Fri)- REST/ Travel to Miri

23Jun07 (Sat)- Miri Sprint Triathlon
750m swim, 20km bike, 5km run
6th placing

24Jun07 (Sun)- Miri OD Triathlon
1.5km swim, 40km bike, 10km run
6th placing

Week 5 (11Jun07-17Jun07)

11Jun07 (Mon)-REST/ Puasa Ganti #3

12Jun07 (Tue)- Bike Spin 30min
Easy run 8km
Duration: 46:23
Speed: 10.3km/h
Lunges x100

13Jun07 (Wed)- Easy run 6.4km
Duration: 36min
Speed: 10.7km/h-11km/h
Skipping x1000

14Jun07 (Thurs)- Tempo Run 6.4km
Speed 11.2km/h
Warm up+cool down: 3.2km
(8km in 43:23)

15Jun07 (Fri)- Easy run 5km (28:30) + 1.6km warm down
Speed:10km/h
Elevation 1%

16Jun07 (Sat)- REST

17Jun07 (Sun)- Long run 13.5km
Duration: 1hour24min
Swim pyramid 100/200/300/200/100

TOTAL run milleage: 36.9km

Week 4 (04Jun07-10Jun07

4Jun07 (Mon)- REST

5Jun07 (Tue)-Easy run
Dist: 8km
Speed: 10km/h
Duration: 48:12
Bike spin 45mins

6Jun07 (Wed)- Bike spin 30mins
Swim 50m x10 sprint

7Jun07 (Thurs)- Bike Spin 45mins
Tempo run 4.8km (35:40)
3.2km warm up+cool down
Speed: 11.3km/h

8Jun07 (Fri)- Bike spin 30mins
Easy run 8km
Speed: 10km/h-10.5km/h
Duration: 47:23

9Jun07 (Sat)- REST/Swim

10Jun07 (Sun)- Long Run 13.5km
Duration: 1hour 29min
swim pyramid+ stroke correction

TOTAL run milleage: 37.5km

Week 3 (28May07-03Jun07)

28May07 (Mon)- REST/ Puasa Ganti #2

29May07 (Tue)- REST/XT

30May07 (Wed)- Easy run 3.6km
Hill Sprintx5

31May07 (Thurs)- Bike spin 1hour

01Jun07 (Fri)- Bike spin 45 min

02Jun07 (Sat)- Bike Spin 30min
Swim pyramid 100/200/300/400/300/200/100

03Jun07 (Sun)- Easy run 3km
Swim stroke correction, easy run 2km


maintenance week, very low milleage

Week 2 (21May07-27May07)

21May07 (Mon)- REST/ PUASA #1

22May07 (Tue)- Easy Run
Dist: 8km (48:30)
Elevation:1%

23May07 (Wed)- Bike Spinning 30min
Swim pyramid 100m/200/300/400/300/200/100m

24May07 (Thurs)- Speedwork
Warm up+cool down: 3.2km
800m x 3 w/jog 400m
Speed: 12.3km/h
Elevation: 1%
Bike Spin: 40mins

25May07 (Fri)- Easy Run
Dist: 8km
Speed: 9.6km/h

26May07 (Sat)- Swim pyramid 100m/200/300/400

27May07 (Sun)- Long Run
Dist: 12.8km (1hr15min)
Speed 9.6km/h
Elevation: 1%
Swim 50m x 5 (stroke correction)

TOTAL MILEAGE
RUN: 35.2km

week 1 (14may07-20may07)

14May07 (Mon)- REST

15May07 (Tues)- Easy Run
Dist: 10km (62:59) [8km in 50:05]
Speed: 9.5km/h
Elevation: 1%

16May07 (Wed)- Bike Spin
Duration: 45 mins

17May07 (Thurs)- Tempo Run
Warm up+cool down: 3.2km
800m x 6 w/200m rests
Speed: 11.3km/h
Elevation: 1%

18May07 (Fri)- Easy Run
Dist: 6.4km (39:20)
Speed: 9.5km/h
Elevation: 1%

19May07 (Sat)- REST/XT

20May07 (Sun)- Long Run
8km+3km+0.8km
Elevation: 1%


TOTAL MILEAGE
RUN: 36.2km

Labuan International Sea Challenge 2007

Labuan international Sea Challenge took place on the 6th of May at Labuan Sea Sports Complex.
I participated in the round island kayak challenge (50km) in the mixed double category with Tim as my partner.

The day before
Race registration started at 2pm. We registered ourselves as Only in Borneo team (sponsored by Only in Borneo outdoor management company). Our bib number is 04. <- In my mind... this is not good, not good....(I admit being a bit superstitious when it comes to racing number)
At 4pm, race briefing started inclusive of carbo loading dinner at 6pm. good excuse to binge eat.. after the briefing at about 7pm, we were allowed to test our kayaks which were already numbered according to our bib number.
But since twas already gelap, we just did some physical checks and then we were already heading home.

The race day
Got up early to prepare powerbar endurance drink, powerbar triple threat, powerbar n some bananas. Picked up tim on the way and by 645am we were already at the Sea Sports complex, doing some final modifications to the kayak. Since we did not have any spraydeck, we decided to tape plastic sampah to act as spraydeck. coz the waves were crayzeee... choppy and all.. i think it rained the night before.. not so sure.. tido awal..
anyway.. race was suppose to start at 730am. so after stretching, warm up and all, we carried the kayak to the start.

man, the waves were choppy i tell u... cuak gile...

out of the sudden, i saw everyone frantically getting into their kayak.. n paddle,paddle,paddle,they were all out kayaking already!
i was out of place, when did the race start????!!! i quickly jumped into my kayak n told tim to do so too, as soon as tim got in, toooooot~~~ the horn goes.. damn.. those fellas main tipu! belum bunyi horn da start kayuh.. tipu siol...
nvm, nvm... tim and i paddled slowly as the waves were extremely choppy. paddle kiri sket, kanan sket.. all the way trying to avoid tipping the kayak.. slowly2 we gained speed and overtook some fellas.. good sign.. but man,every 5 mins, i felt like the kayak was going to capsize coz again and again the waves did not give us any pity..

first check point (10.2km)
sampai CP1, we were number 12th. placing until 10, still got chance nih..
we stop for a while to buang some water out of the kayak.. coz it was half full already from the waves splish splashing all the way.

we continued to kayak and were trailing this pair of mixed double. kejar punya kejar... after my arms da kebas, i saw them sticking up their paddle (its a sign to notify the rescues that they wanted out). they're giving up! one down, just one more to go n we're in the top 10~

semangat membara punya membara, apparently the waves pun makin membara.. at a point i thought, wow, ni mcm tsunami punya waves laaa... n sure enough, that big bad wave toppled our kayak over.. we capsized! n the worst part, we were right outside the gulf.. in the middle of the sea, far from shore!
we did TRY so many times to climb back into the kayak in hopes to paddle to the shore n buang all the air, n then continue the race.. but everytime i managed to climb ontop of it, the big bad waves datang n penuhkan the kayak.. i mean like EVERYTIME. so after about 20 times trying, penat daaa... tgk jam, twas already an hour! n what do we see after an hour??? another mixed team kayak passed us by.. dem... sempat jugak korang catch up.
sedey mmg sedey tp semangat nk teruskan race still there.. kiasu la katakan.. after a while, sebab dah sejam dlm air dipukul ombak, the shore was within reach.. swimming and towing the kayak to shore was a hell of a task.. penat siot. mcm2 swim style pun kuar.. dgn one hand pegang paddle, one hand on kayak, mmg harapkan kaki paddling.. penat2....
smp shore, there were guys helping us buang the air.. and then rupenye.. depan n blakang of the kayak berloBANG *&%^$#&#*!!!! so that was the end of the race for us...

we were dissappointed at the fact that we could've finish the race and get a placinng if not for the stoopid kayak.. but then again,dah naseb.. (i think its the number 04) bad luck.. bad luck....

"Makin gemuk, makin gemuk!"

A colleague said he hadn't seen me in a while and already, he said " aku nampak badan nko mcm makin gemuk, makin gemuk je" he used the word 'gemuk' twice in a sentence! man, i've gotta start doing something.

i browsed through www.runnersworld.com to personalize my 11week training program... because, besides the fact that I have some salvation to do to my fat-ass, I am also planning to join these races:

14-15 July: Johor Eco Challenge
21-22 July: PD triathlon
28-29 July: Raja Melewar International challenge
11-12 Aug: Perak Orienteering Challenge
18-19 Aug: Perak Nature Quest
25-26 Aug: Perhentian Island Outdoor Quest
21-25 Oct: Kedah Eco Championship