Meeting Point : Bukit Aman Car Park
Date : 31st Jan 2009, Saturday
Time : 6.15am
Distance : 20km
Attendance : pm1, Suresh, WKM, Lionel & Andrew
1'27'11 - Ronnie See (16.7km)
1'27'25 - Suresh (16.7km)
1'10'26 - Wong Kei Ming (12.8km)
1'10'26 - Andrew Chan (12.8km)
0'58'00 - Lionel Lee (10.8km)
still felt tired on my thigh muscles bcoz of yesterday had already done time trail. luckily i made an excuse on 5km mark waiting for Andrew, haha... so that i could pace with him, if not i would be running alone. we ran extra 1km bcoz went der wrong route!
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When : 30th January 2009
Running Route : Kampung Pandan Sport Complex
Starting Time : 6.30am
Distance : 1500m, 800m, 400m, 100m (Time Trail!)
Attendance : All are welcome!
1500m : (under 7'00 = 4'40 per km pace) WARM UP!
6'35 - Gaby Chau
6'44 - Wong Kei Ming
6'46 - Goh Shu Wei
6'52 - Origen
800m : (under 3'00 = 3'45 per km pace) HARDCORE!
2'40 - Goh Shu Wei
2'51 - Gaby Chau
2'54 - Wong Kei Ming
3'10 - Origen
400m : (under 1'30 = 3'45 per km pace) HARDCORE!
1'09 - Goh Shu Wei
1'18 - Gaby Chau
1'20 - Origen
1'28 - Wong Kei Ming
100m : (under 0'15 = 2'30 per km pace) HARDCORE!
0'15.10 - Goh Shu Wei
0'16.66 - Wong Kei Ming
0'16.71 - Gaby Chau
0'19.01 - Origen
I very salute 3 of them! pia kau kau lat like rocket! amazing trail run for today! for 800m, even though i ran 1'13 for der 1st loop, 2nd loop almost exhausted! 400m have no more strength from my thigh liao. 100m even worse! my record was 12+ seconds, today above 15 seconds, jialat! what i need is to build up more muscles and strength on my entire body. without strength even i have speed and stamina also useless.
posted by pm55
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