After a long rest I was kinda gegel for a run. Since I'm not running the NB15k, Sunday was mein own LSD, wanted to do at least 1:30. Route as follows: E-gate to Two-trees to Barricade exit to Ikan Bakar Warongs to Bayan Muatiara to D'residence small roundabout (near the 3-storey bungalows under construction) to Queensbay Mall roundabout (the second one) and return trip stopped by Nasi Kandar Queensbay for 1 can of 100 Plus & a 5 min walk break, then back to D-residence junction (didn't go to the roundabout) and retraced back, end at Caltex (angkut satu Gatorade) & cool down walk to E-gate. Total workout time around 1:56, with about 6 mins of walk rest, so total LSD run-time about 1:45. Total distance conservatively 14 to 15km. OK lah jugak. In my current shape, if I were to run the the more hilly NB15k, I would probably finish in more than 1:50 thereabouts haha!
Then Monday was Wesak day and supposed to be a rest day, but by evening mein legs felt fine, and was again gegel for a run. So put on them shoes, and...
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:53 7:53
Tesco End to TwoTrees 1.1km 2.2km 8:14 16:07 ** clocked past 2-Trees
TwoTrees to Barricade 0.9km 3.1km 4:32 20:40
Barricade to TwoTrees 0.9km 4.0km 6:15 26:55 ** panchit! rest 1 min
Round 2
TwoTrees to Tesco End 1.1km 5.1km 6:57 33:53
Tesco End to TwoTrees 1.1km 6.2km 8:46 42:38 ** panchit!
TwoTrees to Barricade 0.9km 7.1km 6:05 48:43
Barricade to TwoTrees 0.9km 8.0km 7:06 55:49 ** panchit!
Round 3
TwoTrees to E-gate 1.1km 9.1km 8:23 1:04:11 ** over by 4+ min
Haha... Mein glycogen reserves have not recovered sufficiently and I was running on fat reserves after 3k. Manakan tidak, total two day distance oredy >23km lar...
BTW it's oredy almost June, and I've not registered for any race at all in 2008. I'm so gegel for a race arrrghhh! Aiming for... Ipoh Half 6 July or Langkawi Beach Run 12 July? Or just wishful thinking? The trouble with Ipoh Half is that I'm still in the Men's Open category, and there's only 200 finisher's medals. Aiyo, damn near impossible to get lar... Similar to PJ Half lar... never get medal, ever... (haha too slow, so pathetic)... Whatever it is, register first, think later...
Wednesday, 21 May 2008
Wednesday, 14 May 2008
Wednesday Run Kaput
This week energy was down. Monday nauseous all day, uneasy stomach, constipated or what, slightly feverish, dunno why. Food intake minimal.
Tuesday, took it easy, still nauseous, still uneasy stomach, "windy", cannot burp, etc. Food intake still minimal.
Today, kind of hungry, so had regular lunch. Felt a little energized for an evening run. Target to run continuous without any walk break except for the U-turns. So...
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:58 7:58
Tesco End to TwoTrees 1.1km 2.2km 10:00 17:58 ** time past 2-Trees
TwoTrees to Barricade 0.9km 3.1km 2:45 20:43
Barricade to TwoTrees 0.9km 4.0km 5:46 26:29
Round 2
TwoTrees to Tesco End 1.1km 5.1km 7:24 33:53
Tesco End to TwoTrees 1.1km 6.2km 7:36 41:30
TwoTrees to Barricade 0.9km 7.1km 5:54 47:24
Barricade to TwoTrees 0.9km 8.0km 6:03 53:27
Round 3
TwoTrees to E-gate 1.1km 9.1km 7:44 1:01:11 ** over by 1+ min
Funny no rest- stop but still slower than last week, but I wasn't really pushing. The last leg from 2-Trees to E-Gate was fast though.
Pre run 142.4, post run 139.0. Hooray, I have breached the 140 barrier again. But that I attribute to sever dehydration, need to rehydrate really bad.
After the run, no energy left. Felt really2 tired. But still went to Tesco & stuff. Hahaha!
BTW this week thought I wanted to run the NB15k (err... illegally can ar? didn't register la). Turns out mein family in KL is driving up to Pen for a 3-day weekend (including Wesak day Monday). So plan canceled, I'll just do mein own ~15k LSD run from E-gate to Queensbay.
Tuesday, took it easy, still nauseous, still uneasy stomach, "windy", cannot burp, etc. Food intake still minimal.
Today, kind of hungry, so had regular lunch. Felt a little energized for an evening run. Target to run continuous without any walk break except for the U-turns. So...
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:58 7:58
Tesco End to TwoTrees 1.1km 2.2km 10:00 17:58 ** time past 2-Trees
TwoTrees to Barricade 0.9km 3.1km 2:45 20:43
Barricade to TwoTrees 0.9km 4.0km 5:46 26:29
Round 2
TwoTrees to Tesco End 1.1km 5.1km 7:24 33:53
Tesco End to TwoTrees 1.1km 6.2km 7:36 41:30
TwoTrees to Barricade 0.9km 7.1km 5:54 47:24
Barricade to TwoTrees 0.9km 8.0km 6:03 53:27
Round 3
TwoTrees to E-gate 1.1km 9.1km 7:44 1:01:11 ** over by 1+ min
Funny no rest- stop but still slower than last week, but I wasn't really pushing. The last leg from 2-Trees to E-Gate was fast though.
Pre run 142.4, post run 139.0. Hooray, I have breached the 140 barrier again. But that I attribute to sever dehydration, need to rehydrate really bad.
After the run, no energy left. Felt really2 tired. But still went to Tesco & stuff. Hahaha!
BTW this week thought I wanted to run the NB15k (err... illegally can ar? didn't register la). Turns out mein family in KL is driving up to Pen for a 3-day weekend (including Wesak day Monday). So plan canceled, I'll just do mein own ~15k LSD run from E-gate to Queensbay.
Monday, 12 May 2008
Friday 50 mins
I'm recording this Monday morning at 1 am. Just for the record.
Arrived at runsite rather late, and had to travel down to KL later the nite, so a shorter run this time. About 50 mins budgeted.
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:50 7:50
Tesco End to TwoTrees 1.1km 2.2km 6:48 14:38
TwoTrees to Barricade 0.9km 3.1km 5:17 19:54
Barricade to TwoTrees 0.9km 4.0km 5:40 25:35
Round 2 shortened
TwoTrees to Tesco End 1.1km 5.1km 6:35 32:09
Tesco End to TwoTrees 1.1km 6.2km 8:25 40:34 1 min panchit rest
TwoTrees to E-gate... 1.1km 7.3km 9:41 50:15
Prerun weight <145. Postrun about 142. Forgot the details.
Weekend didn't run. Trip to Pahang. OK that's it.
Arrived at runsite rather late, and had to travel down to KL later the nite, so a shorter run this time. About 50 mins budgeted.
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:50 7:50
Tesco End to TwoTrees 1.1km 2.2km 6:48 14:38
TwoTrees to Barricade 0.9km 3.1km 5:17 19:54
Barricade to TwoTrees 0.9km 4.0km 5:40 25:35
Round 2 shortened
TwoTrees to Tesco End 1.1km 5.1km 6:35 32:09
Tesco End to TwoTrees 1.1km 6.2km 8:25 40:34 1 min panchit rest
TwoTrees to E-gate... 1.1km 7.3km 9:41 50:15
Prerun weight <145. Postrun about 142. Forgot the details.
Weekend didn't run. Trip to Pahang. OK that's it.
Wednesday, 7 May 2008
On the dot!
There were two runs I didn't record. Friday - did the usual 9.1km at 1:07:05 thereabouts. Faster, but still not on par. Then Sunday wanted to do a 1:30 LSD but only managed a 1:00 with two hill climbs. Monday as usual the boss called a late meeting and by the meeting ended it was already 7pm. Tuesday... legs all fresh, glycogen stores all primed... and here it is...
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:41 7:41
Tesco End to TwoTrees 1.1km 2.2km 6:43 14:23
TwoTrees to Barricade 0.9km 3.1km 5:21 19:44
Barricade to TwoTrees 0.9km 4.0km 5:30 25:14
Round 2
TwoTrees to Tesco End 1.1km 5.1km 6:55 32:10
Tesco End to TwoTrees 1.1km 6.2km 7:32 39:42
TwoTrees to Barricade 0.9km 7.1km 5:48 45:25 1 min rest
Barricade to TwoTrees 0.9km 8.0km 6:16 51:41
Round 3
TwoTrees to E-gate 1.1km 9.1km 8:19 1:00:00 ** on the dot!
Amazing, right on the dot and I'm not lying, that's the actual timing on mein Timex Ironman stopwatch. If not for the 1 min walk rest, it would be a sub-1hour run, meaning on-par performance. Hehe.. I'm finally back after two weeks of hard work.
Prerun weight 145.2 lbs. Postrun 142.2 lbs. Post hydration about 144 lbs.
Weather - cloudy with occasional drizzle
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:41 7:41
Tesco End to TwoTrees 1.1km 2.2km 6:43 14:23
TwoTrees to Barricade 0.9km 3.1km 5:21 19:44
Barricade to TwoTrees 0.9km 4.0km 5:30 25:14
Round 2
TwoTrees to Tesco End 1.1km 5.1km 6:55 32:10
Tesco End to TwoTrees 1.1km 6.2km 7:32 39:42
TwoTrees to Barricade 0.9km 7.1km 5:48 45:25 1 min rest
Barricade to TwoTrees 0.9km 8.0km 6:16 51:41
Round 3
TwoTrees to E-gate 1.1km 9.1km 8:19 1:00:00 ** on the dot!
Amazing, right on the dot and I'm not lying, that's the actual timing on mein Timex Ironman stopwatch. If not for the 1 min walk rest, it would be a sub-1hour run, meaning on-par performance. Hehe.. I'm finally back after two weeks of hard work.
Prerun weight 145.2 lbs. Postrun 142.2 lbs. Post hydration about 144 lbs.
Weather - cloudy with occasional drizzle
Thursday, 1 May 2008
Thursday depletion run
Yesterday I pretty much used up all mein glycogen. Today, with little replenishment, my glycogen levels must be damn low. Starting the run, really felt like no energy, can't go fast, etc, etc, no more immediate energy stores to use, so pretty much went into fat-burning mode from the beginning. Then the left knee is feeling rather "loose" and giving slight pain, so I was careful not to go too fast.
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 8:21 8:21
Tesco End to TwoTrees 1.1km 2.2km 7:53 16:15
TwoTrees to Barricade 0.9km 3.1km 6:09 22:23
Barricade to TwoTrees 0.9km 4.0km 8:09 25:23 *** clocked past two trees
Round 2
TwoTrees to Tesco End 1.1km 5.1km 6:12 36:43
Tesco End to TwoTrees 1.1km 6.2km 8:42 45:25 1 min rest at Tesco end
TwoTrees to Barricade 0.9km 7.1km 6:38 52:03 2 min rest
Barricade to TwoTrees 0.9km 8.0km 7:32 50:39 2 min rest
Round 3
TwoTrees to E-gate 1.1km 9.1km 9:42 1:09:17 ** gottabe the longest
Totally depleted.
Pre-run 145.2, post run 142.6, then climbed up above 145 after hydration. Aiyo. So tonite, it was a single roti canai and a lemon tea, so how much calories do they give? Tomorrow dunno whether to run or not.
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 8:21 8:21
Tesco End to TwoTrees 1.1km 2.2km 7:53 16:15
TwoTrees to Barricade 0.9km 3.1km 6:09 22:23
Barricade to TwoTrees 0.9km 4.0km 8:09 25:23 *** clocked past two trees
Round 2
TwoTrees to Tesco End 1.1km 5.1km 6:12 36:43
Tesco End to TwoTrees 1.1km 6.2km 8:42 45:25 1 min rest at Tesco end
TwoTrees to Barricade 0.9km 7.1km 6:38 52:03 2 min rest
Barricade to TwoTrees 0.9km 8.0km 7:32 50:39 2 min rest
Round 3
TwoTrees to E-gate 1.1km 9.1km 9:42 1:09:17 ** gottabe the longest
Totally depleted.
Pre-run 145.2, post run 142.6, then climbed up above 145 after hydration. Aiyo. So tonite, it was a single roti canai and a lemon tea, so how much calories do they give? Tomorrow dunno whether to run or not.
gmaps pedometer
OK look at this link.. http://www.gmap-pedometer.com/?r=1852999
According to this, approximate distance is about 9.2k
About right, lah.
And here's the pic, courtesy Gmap-pedometer
Hey, this is the first pic ever. I learned something new today. Even tho its almost 2am. Bwahaha!
Wednesday Tensi Run
Tensi run because left office at 5:50 pm expecting smooth journey back to run site. Arrrgh!!! Traffic Jam! Started run only at 6:50 pm, so cannot complete a full 9k before dark, so have to settle for a shorter distance. Mental calculations says about 40 mins should be enough with end time just after maghrib. And the weather was so nice too. Arrrrgh! Tensi! Well, at least getting Tensi is good for a faster run... muahaha..
I'm getting fat again. Pre-run weight was close to 145.
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:37 7:37
Tesco End to TwoTrees 1.1km 2.2km 7:01 14:38
TwoTrees to Barricade 0.9km 3.1km 5:15 19:53 abt 10m short
Barricade to TwoTrees 0.9km 4.0km 5:25 25:18
Round 2
TwoTrees to Tesco End 1.1km 5.1km 7:09 32:27
Tesco End to E-gate.. 1.1km 6.2km 9:49 42:17 ** meet 30 min quota
Post-run weight about 143. Later had mi goreng at nasi kandak Tesco. That should take me up again to 145. Then almost midnite snacked on Chips Ahoy. That should take me up to 146. Arrrgh! Getting FAT! Need to run again today (May day cuti yahoo!)
BTW... Penang Bridge Run for 2008 has been canceled! Boo! Anything to do with Fed money/ tourism money being with-held from Opposition State? Dunno!
Another BTW.. there was another unrecorded run last week on Friday, I think. Ran the usual 9k in about 1:03, still below par. Really have to do something to get back into mein running groove.
I'm getting fat again. Pre-run weight was close to 145.
Round 1
E-Gate to Tesco End.. 1.1km 1.1km 7:37 7:37
Tesco End to TwoTrees 1.1km 2.2km 7:01 14:38
TwoTrees to Barricade 0.9km 3.1km 5:15 19:53 abt 10m short
Barricade to TwoTrees 0.9km 4.0km 5:25 25:18
Round 2
TwoTrees to Tesco End 1.1km 5.1km 7:09 32:27
Tesco End to E-gate.. 1.1km 6.2km 9:49 42:17 ** meet 30 min quota
Post-run weight about 143. Later had mi goreng at nasi kandak Tesco. That should take me up again to 145. Then almost midnite snacked on Chips Ahoy. That should take me up to 146. Arrrgh! Getting FAT! Need to run again today (May day cuti yahoo!)
BTW... Penang Bridge Run for 2008 has been canceled! Boo! Anything to do with Fed money/ tourism money being with-held from Opposition State? Dunno!
Another BTW.. there was another unrecorded run last week on Friday, I think. Ran the usual 9k in about 1:03, still below par. Really have to do something to get back into mein running groove.
Subscribe to:
Comments (Atom)