GOAL FOR AUGUST

To run at a pace of 5 minutes per kilometer or better:

NEW GOAL!

My new goal as of today is to run 5K in under 24 minutes. This morning I used the elliptical machine for 30 minutes and did a 5K run. In my first attempt to achieve my goal, I ran a record time of 25 minutes 15 secs (congratulated by Lance Armstrong) with a pace of 5mins 01sec per kilometer. My running speed today was within the range of 10.8K/hr to 12.5K/hr. The following chart summarises my run.

MISSION ACHIEVED!

Today, I only have to run 7K to complete my mission to run 140K in four weeks time. It was a comfortable run and I managed to clock a record time for a 7K run (36mins 52secs) at a fast average pace of 5mins 14secs per kilometer. For today's run, I started at a speed of 10.7K/hr and ended it with a sprint at 12.5K/hr. The following chart summarises the run.


















The following chart shows that I have achieved my goal to run 140K in four weeks time.


















Apart from achieving this mission, I also achieved my other goal to shed 3kg during this 10 days school term holiday. Yep.... I managed to shed these extra kilos in 9 days. So I am back to 80kg. This mean that I have to shed 5kg more in order to achieve a healthy BMI. This will be my next mission!!

What did I do to lose these extra 3kg?

• Stay away from junk food
• Stop eating after 6pm
• Running
  

Yep.... all the hard ways! But its worth it!!!

NEW GOAL

Yesterday I set a goal in which I am to cover 80K in one month time starting yesterday. I realised last night that my current distance is already almost 100K in less than a month since using Nike+ipod (started using it on the 4th of February). Based on this achievement so far, of course I can cover 80K in one month time. So last night I decided to set a new goal that is to run 140K in one month time starting today. I will give myself a big BOOO if the new goal is not achieved in one month time.

TODAY, I SET A GOAL

Today I did a 6.5K run along the Jerudong highway. I started from Bukit Shahbandar and ran towards UBD. At 3K mark, I turned back towards Bukit Shahbandar. The following chart summarises my run which was a difficult run because I have to run against the wind all the time.

Today, I set a goal for myself to run at least 80K in 4 weeks time. So, as of today I have 28 days left to achieve this goal.

While I was running, my wife was also doing her exercise along the jogging track down the hills of Bukit Shahbandar. Today she managed to walk briskly (plus a little bit of running) for about 7K (5 laps of the jogging track). Keep up the good work, dear. With your sheer determination, I am sure you can achieve your goal in one month time.