TWICE IN A DAY

Am Session: 10K run (50 minutes 15 seconds) followed by 30 minutes exercise using the elliptical machine.

Pm Session: One hour cycling class (Freestyle).

INTENSE CARDIO

Went to Fitness Zone twice today. In the morning session, I did a 10K run at a time of 50 minutes and 55 seconds. In the afternoon session, I did one hour exercise using the elliptical machine and after that I joined the cycling class for one hour. The cycling class is awesome and so addictive...

ANOTHER 10K

I did another 10K run this morning with a comfortable time of:

49 MINUTES 33 SECONDS

PS: I hate my Nike+ipod!!!

After one week working out, I still have the extra 3 kg that I have gained during this festive season...

NEW PERSONAL BEST FOR 10K

Amazing day. I went to Bukit Shahbandar this morning to do a 10K run along the highway. I have no expectation what so ever. I just need to do a long run after the fasting month. It was somehow the most comfortable run ever and at the end of the run, I managed to clock:

47 minutes 25 seconds

100TH RUN

This morning's run was the 100th run recorded by my Nike+ipod. Well..... actually there were other non-recorded runs when the gadget chose not to COOPERATE with me. The following chart speaks:


The fasting month is in less than one week time. This is usually the month when I gain weight drastically. I think it is because my body's dependence on working out. So, for this year's fasting month I am thinking of doing some light workouts one hour before the break of the fast. Hopefully I can do it............

10K: BETTER PACE BUT TIRING

It was a hectic day yesterday and I was very tired and actually still was this morning. But I owe it to myself because I ate a lot yesterday. Hence today's run, I can consider as an OBLIGATORY (god knows, if this term is of existence) run. The chart speaks:

10K : 53 MINUTES 36 SECONDS

On other matter, HAPPY 7TH WEDDING ANNIVERSARY to a fellow running blogger, Rezafaizal. May god bless you and your family. Happy always.

10K AFTER A LONG REST

The last time I ran was last Sunday, four days ago. It does make a difference giving myself a rest from running. As a result, today's run was a comfortable one with only a slight pain on my back. The chart speaks:

COMFORTABLE 10K

I should give myself a rest today but being a running freak that I am, I forced myself to run no matter what. I came early this morning and with the help of Tony, I did an extensive stretching which in a way helps to alleviate my back pain. Hence, the comfortable 10K run. The chart speaks:

10K AND BEYOND 500K

I did a 4K walk in 35 minutes followed by a 10K run. The following chart howls:

The following message also appears in the www.nikeplus.com:

10K RUN AT THE JPMC GYM

The following chart shouts:

8K BIKE AND 10K RUN

Today's workout during the CCA session:

• 8K stationary bike riding in 15 minutes 23 seconds.
• 10K run. The chart speaks:

10K AND I AM A HAPPY CAMPER

The plan was to run outdoor today but my wife and I decided to go to the gym instead because of the scorching hot day. The chart speaks:

Weighed myself this morning and my weight is still 78kg, no more no less. Well at least!. I was hoping earlier that it was 77kg or may be 76kg. I hate having this plateau.

Note:
I learned only recently that the annual Olympic run will be held this coming Sunday (8th July). I am so ready for it but unfortunately a carnival at school will be held at the same time and I am put incharged in photographing any events that will take place during the carnival. Six or seven years back, I took part with a respectable time of 48 minutes for the 10K. Well, there will be more runs to come. Ultimate goal: to run 10K in the annual Brunei Marathon end of this year (If there is still such event).

THE LAST 10K FOR JUNE AND PRYNSA

On a different matter, yesterday's PRYNSA 9 result:

• Winner - Sayyidina Ali (Congratulation!)
• First runner up - RIPAD
• Second runner up - SMJA
• Third runner up - STPRI
• Fourth runner up - Berakas SS

PRYNSA 10 Finalists:

• Maktab Sains
• PDS
• Sayyidina Hasan
• St Andrew
  
• Serasa School (What ever the exact name is)

(PRYNSA 10 Award Presentation - May 2008)

THIRD 10K IN 4 DAYS

The chart speaks:

10K "iPODLESSLY" BUT EFFORTLESSLY

I went to the gym and only in the changing room did I discovered that my ipod together with the running receiver were not in my bag. I misplaced them and while I am typing this entry I am still thinking and trying to figure out where they are. Grrrrr!!!!! *Insert curse here*. To top this up, my favourite treadmill was not available for me to use. So I have to settle with the big one just next to my "baby". Despite all these I managed to do a very good 10K run. Thanks to the Australian lady runner (my assumption based on her T-shirt logo - Brisbane Marathon) who used "my" treadmill (I think she was running at a speed between 10 to 14 K/hr and what stamina too!). I think because of this (indirect motivation) I managed to run my 10K in a very good time of 50 minutes 25 seconds and my nike+ipod was not available to record this. Just Greeeaaaat!. If ever I find it, I know what to do with it *curse and more curse*.

A GOOD 10K RUN

Started my workout today with a 10 minutes walk at a speed of 6.3K/hr. This was then followed by a good and comfortable 10K run in which I clocked a respectable time of 53 minutes 08 seconds. Finished the workout on the elliptical machine for 20 minutes (Course = Steady Climb; Resistance = 8). The following chart summarises the run.

The following chart shows my current rank for 10K amongst Nike + ipod users all over the world (Note: Actually I did 10K in under 50 minutes twice but somehow my best recorded time according to this chart is 52 minutes 27 seconds Hmmmmm.......).

My wife did a continuous 8K run in 61 minutes 28 seconds. Well done my running mate! In no time I am sure she should be able to run 8K in under one hour.

10K AND A KNEE PAIN

Went to the gym with a very high spirit to run a long run. I miss a long run!!! I have decided last night already to reduce my speed in order to do a long run. The following summarises today's workout:

• 10 minutes walk at 6.0K/hr
• 10K run (Speed = 9.6K/hr to 12K/hr; Time = 52 minutes 31 seconds; Pace = 5 minutes 14 seconds per kilometer)
• 20 minutes elliptical machine (Course = Steady Climb; Resistance = 10)

Note:

• Pain in the left knee. Why? I did not stretch before the workout (And yet I did not learn from my past mistakes..... Just like some of my students!!!!! Opppssss sorry guys!!!)
  

RUNNING NIKE+IPOD-LESS UNDER THE SCORCHING HOT SUN

My JPMC gym membership had expired last week and until the first of May, I will have to run outdoor. Today my wife and I went to Padang Belapan near the Stadium. I can say running on a track is sooooooo boring because you will have to endure the same scenery for many laps. Many times during the run you have this urge to stop but thanks to my strong will power I managed to run longer despite the boredom. To make matter worse today, my Nike+ipod was not behaving as it should be. I could see my running time was clearly recorded on the screen but somehow the distance was not recorded. Throughout the run, the distance appeared on the screen was ZERO Kilometer. I don't know what's wrong with it and right now time is a precious "commodity" for me to waste worrying over this "misbehaving" gadget. I will work it out later.

By the way, today I managed to cover 25 laps (equivalent to 10K) in 54mins 32secs. Actually I wanted to stop twice: once at 15 laps mark and the other time was at 20 laps mark. But, like I said, my will power was so strong today that I managed to complete the run in 25 laps.

ANOTHER NEW RECORD FOR 10K

I renewed my 10K record this morning and was congratulated at the end of the run by a big name in the world of bicycle racing, Lance Armstrong.

• Time - 52mins 51 secs
• Today's pace - 5mins 16secs per kilometer
• Speed range - 10.6K/hr to 12.0K/hr
• Average pace since using nike+ipod - 5mins 41secs
  

The following chart shows that I have to run 15K more to achieve my goal and as of today I have 2 more days to do this. Lets see!!!

Progress since December 2006:

• I can only run comfortably at a speed between 8.5K/hr to 9.5K/hr when I started in December last year. Now I can run comfortably at a speed between 10.5K/hr to 12K/hr.
• I got knee pain when running at a high speed months ago. Now, knee pain no more.
• No outdoor runnings months ago. I run outdoor occassionally now.
• Months ago, my running pace was above 6mins per kilometer. Now, I can do under 6mins per kilometer (record pace: 5mins 12secs per kilometer)
  
• Months ago, slow recovery period after running. Now, faster recovery period after running.
• Months ago, my 10K time was between 65mins to 70mins. Now I can do under 60mins and the best so far is 52mins 51secs.

Next mission:

• To run 10K in under 50mins.
• To run comfortably at a faster speed: 12K/hr and above.
  

MY FASTEST 10K (SO FAR)

Today I ran 10K like there is no tomorrow. The motivation was very high this morning that I clocked my fastest 10K ever, 53mins 32secs with an average pace of 5mins 20secs per kilometer. At the end of the run I was congratulated by Paula Radcliffe for clocking my fastest 10K run. The following chart summarises the run.


The following chart shows my goal update. From the chart (click to enlarge), it is clear that I am still 14K behind my target. Including today, I have four more days to complete my mission. I think I will have to run 13K each for the next three days in order to complete my mission to run 140K in four weeks time. Lets see!!!