MY SECOND BEST 5K

Went to the gym doing exactly what I did two days ago (Friday) the only difference is that I managed to run 5K in 23 minutes 44 seconds (.... this is actually my second personal best for 5K).

SLOWLY PICKING UP THE PACE

Went to the gym this morning and did the following workout:

• 10 miutes warming up walk at a pace of 6k/hr
• 30 minutes exercise using the elliptical machine
• 5K run at 25 minutes 04 seconds
• 15 minutes bike
• 25 minutes exercise using the elliptical machine

My nike+ipod functions just fine but I failed to upload any running data recorded in it. It's either the computer or the gadget itself..... well I don't want to bother myself with this matter.....

I AM "BACK"

Went to the gym this morning to do some workouts which consists of a 20 minutes brisk walking (6.0k/hr to 6.7k/hr), 30 minutes exercise on the Reebok elliptical machine, a 5K running at 26 minutes 05 seconds, and a 10 minutes cooling down walk at 6k/hr.

AS IF RUNNING IS SOMETHING NEW

Went to the gym this morning. The plan was to do some running. I tried but to no avail. It was as if I have never done any running in my life before. So the following summarises what I did this morning:

• 20 minutes walk at 6km/hr
• 5 minutes painful run at 9km/hr
• 30 minutes exercise on the elliptical machine (Body Trec)
• 10 minutes walk at 6km/hr to 6.5km/hr

Tomorrow is the O level Biology Practical Examination..... I hope all my studnets will do well tomorrow..... My stress level is very high right now preparing for the materials for tomorrow's practical.......

OFF HIATUS

I am back again. After a month of fasting, what did I gain? Definitely PAHALA (hopefully)..... and apart from this, I also gained 3Kg. Time for me to get my act right. So I went to Bukit Shahbandar to do some exercise.... walking to start with. By tomorrow (hopefully), I should be able to run again.... Lets see.

By the way, after the run this morning, I was sore all over especially my calves. Its just like I have never done any run before ..... As if it is something new........

6K PLUS OTHERS

Today's workouts:

• 30 minutes exercise on the elliptical machine
  
• 6K run
• 30 minutes brisk walking

The following chart speaks:

LAST WORKOUT FOR AUGUST

This morning was my last workout for August consisting of a 6K run and a 4K brisk walking. The following charts speak:

6K run

4K walk

The following chart shows an update of my running statistics since using Nike+ipod.

Note: Workout plan during fasting month: BRISK WALKING!!!

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:

JERUDONG HIGHWAY RUN

I asked my wife to drop me at JIS and started my run there towards "Bukit Shahbandar". The following chart speaks:

It was a wonderful and comfortable run and I wish I could do more. Next time I will ask my wife to drop me in such a way that I can run 10K in one stretch. While waiting for my wife to finish her workout, I walked briskly down the hill of "Bukit Shahbandar" and it took me about 40 minutes to finish the 5K walk.

CARDIO CIRCUIT TRAINING

1. 10 minutes walk at 6K/hr

2. 3K running. The chart speaks:


3. 15 minutes stationary bike (7K; 125 to 150 watts)

4. 15 minutes elliptical machine (Steady Climb; Resistance = 8)

5. 15 minutes stationary bike (7K; 125 to 150 watts)

6. 15 minutes elliptical machine (Himalayan trek; Resistance = 10)

7. 10 minutes walk at 6K/hr

5K STEADY RUN

1. 20 minutes run at 6K/hr

2. 5K run. The chart speaks:

3. 40 minutes exercise using the elliptical machine (Steady Climb; Resistance = 8)

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.

SECOND BEST 5K

Went to the gym early this morning. Started the workout with some stretching (after ignoring it for a very long time - Hmmm!!! never learn from past experiences!). This was then followed by a 10 minutes walk at 6.5K/hr. After the walk, I then did a fast 5K run (Speed = 10 to 14.5K/hr) and at the end of the run, I clocked my second fastest time ever for this distance (24 minutes 24 seconds).

After the 5K run, I tried to do another 5K run but managed to push it up to 4K only.

The following chart shows my current rank for 5K amongst Nike+ipod users all over the world. 24 minutes 08 seconds was my fastest time ever for 5K and I am currently in the 2800th position.

SLOW 5K

Started my workout with a 10 minutes walk at 6.0K/hr followed by a slow 5K run (Not so energetic today - withdrawal symptom due to lack of caffeine). To compensate the lack of distance, I did a 50 minutes exercise on the elliptical machine (Course = Himalayan Trek; Resistance = 8).

My wife has shown improvement today by running 7K continuously in about 53 minutes. She had achieved her goal few weeks ago and now her aim is to break that 60kg barrier. 60kg for 5ft 5inches female is actually an ideal weight but she wants 58kg. Well done!

Note: A TV programme in channel 77 last night was an "eye opening" show for the whole family. It was about a lady's quest to losing weight. She (categorised as SUPER MORBID OBESE HAVING BMI OF 103) was 627pounds heavy and managed to shed 200+ pounds in less than a year (but only after a gastric bypass surgery). Her quest continues. By the way, I can't seem to break the 78kg barrier. My aim during these 2 weeks school holidays is to burn at least 3kg.

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 WITH BREAKING BENJAMIN

Got myself recently Breaking Benjamin album (thanks to the indirect influence of these three individuals: T, N and M. You know who you are). All this time, I only have Diary of Jane in my ipod. Last night I downloaded the whole album into my ipod and decided to use the whole album in my running this morning. I was quite hesitant actually because I was not sure if the album is "RUNNABLE" (as I defined a good running song). But how would I know if I don't try, right? After my workout this morning, I concluded that Breaking Benjamin album sure is a "RUNNABLE" album. Will sure use it again in my next run. The following is a summary of my workout this morning:

• Stretching (Yea!!!!!!!............)
• 10 minutes walk at 6K/hr
• 4K run (Speed range = 10.5K/hr to 12.8K/hr; Time = 19 minutes 51 seconds)
• 10 minutes walk at 6.3K/hr
• 3K run (Speed range = 10.7K/hr to 13.0K/hr; Time = 14 minutes 47 seconds)
• 10 minutes walk at 6.3K/hr
• 3K run (Speed range = 10.8K/hr to 13.2K/hr; Time = 14 minutes 42 seconds)
• 20 minutes on elliptical machine (Resistance = 8; Course = Himalayan Trek)

STARTING ANEW

I managed to do two short runs this morning. Both were actually not comfortable but after recovering from the illness, I can conclude that it was a good start. The following summarises what I did this morning:

• First 3K run: Time - 16mins 24secs, pace - 5mins 24secs per kilometer, speed range - 10.4 to 11.0K/hr.
  

• Elliptical machine: Duration - 15 minutes, Course - Himalayan Trek, Resistance - 8.

• Second 3K run: Time - 16mins 40secs, Pace - 5mins 31secs per kilometer, Speed range - 10.0 to 11.0K/hr.

• Elliptical machine: Duration - 15 minutes, Course - Steady Climb, Resistance - 8.

• 15minutes walk at a speed of 6.5K/hr.

Notes:

• My wife did her 7K in 57 minutes with the first 3K in 25minutes flat. Well done!

• My weight: 79kg
  

STARTING ALL OVER AGAIN!

I am not fully recovered yet. I still have this traces of dizziness, wobbly legs and breathlessness. But after not running for almost one week, I am not going to pamper this illness any more. I miss running but I knew I can't run because of my condition. So today, with my wife, we went to Bukit Shahbandar to break some sweat. We used the jogging trail and walked for five laps which took us about 50 minutes. Hopefully this Sunday, I will be fully recovered and fit enough to run again.

Usually whenever I was sick, I would lose weight (2 or 3kg) but not this time. I gained one kg back. So I am now back to 79kg. Why am I not surprise? During my illness these past few days, I ate as if there is no tomorrow but all those things that I ate were tasteless (but the urge to eat was so high....why?)