Malay Warrior

The Burden Run 2014 (26/01/2014)

2013-11-17T22:13:00.001-08:00

Event Name : The Burden Run 2014

Date : 26th January 2014

Location : Sport Science Stadium, University Malaya (3.130913, 101.659384)

Distance : 10.2km

Running Route : Not Available

Fee : RM65

Registration : http://www.myraceonline.com/

Detail Race Information : PDF File

Race Details:

4.5km run
Pick up the sandbag at sandbag station
Run with sandbag for the remaining 5.7km
Enter the stadium
Cross finishing line and collect your medal and tshirt
Return the sandbag at deposit counter if you don’t wish to bring back the sandbag

JPAM (Jabatan Pertahanan Awam Malaysia)

2013-11-17T21:31:00.000-08:00

What is it?

It's a civil defence movement under Malaysia Government. Can be entered by public as a volunteer.
The official website can be seen here - http://www.civildefence.gov.my/v3/index.php

Benefits?

Since JPAM has a lot of sections, you can basically learn a range of skills/knowledge for example

Rescue team (includes, water and land rescue. Skills involved; tying ropes, scuba, repelling, self-defence, etc)
Medical response team (road accident management, basic trauma life support,
Fire control team (wildfire, domestic fire management)
Welfare team (cooking, providing help and support to people in crisis area)

Each of the training are supported by government and in a range 5-7 days
Allowance of RM6 per hour
Uniforms will be provided to eligible people
Sample of training calendar for JPAM can viewed here - Sample JPAM training calendar

How to Join?

Go to your nearest JPAM office for application and registration

You gonna have to provide IC, passport pics, birth certificate, any relevant certificate such as degree, diploma or SPM cert

After that, you'll be sent to a BASIC JPAM TRAINING (3 days) subject to availability. Where in this training you'll be taught about JPAM in more details.

This training will be held at the nearest training center in your state and they will combine all the applicants from all around your state. For example, in JOHOR the training facility is in Kluang (PULAPAS Kluang)
Things you'll be taught about; basics of life-saving, tying ropes, marching basics, fire management, rescue and a lot more

After you finished successfully the 3-day training, now you are a JPAM member and can join any activities with JPAM
Have fun!!

Pulapas Kluang

Pulapas Kluang
GPS Location : 2.096381,103.397490

Korbu International Challenge 2013 (23/11/2013)

2013-11-13T06:03:00.002-08:00

Location - Ulu Kinta, Perak

Everytrail - Gunung Korbu + Gayong Route

Difficulty -

Path - Road and Trail Route

My Result -

This one a route for hiking Gunung Korbu and Gayong

Johor 10k 2013

2013-11-13T05:50:00.000-08:00

Details :

Route - Johor 10k 2013

Result - 01:00:05

Gunung Pulai Hiking

2013-11-13T05:33:00.001-08:00

I decided to put as much information on my fitness journey on this blog.

Firstly let's go hiking!!

More information about Gunung Pulai can be found on this blog (http://www.rainforestjournal.com/gunung-pulai-in-johor/)

On how to get there : 1.590367,103.516528

Location : Kulai, Johor
Elevation : 676m
Hiking time : 2 hours (Up and Down)
Difficulty : Easy (2 out of 10)
Path : Paved/tar road

Everytrail - Gunung Pulai (you can download GPX and KML files here)

Enjoy the hike!!

Running, Swimming AGAIN!!

2013-11-13T05:20:00.001-08:00

Alrite, after a very long period of not updating this blog, I'll try my best to keep this one updated at least once a week!!!

How to Structure Your Own Swim Workout

2011-01-20T17:25:00.000-08:00

Here's a very good article from trifuel on how to do your own swimming workout.

you have 'Warm Up' --> 'Drill' --> 'Main Set' --> 'Warm Down'

Original Link

When you head to the pool for a swim workout, do you ever wonder what you should be doing? Many athletes tend to think they only need to jump in the pool, swim a certain distance, do some fast speed work and then hurry on with the rest of their day. This is not the best way to train, but not everyone can afford a personal coach to give them specific workouts to meet their goals and time demands. I have put together a great pre/during/post swim guideline below to help you make the most out of your workout.

Warming Up:

When you get to the pool deck and get situated (kickboard, water bottle and gear laid out), do a few quick arm rotations and dry land swimming drills. Even some elastic bands can help get your upper body prepped and ready for your swim workout. You wouldn’t think of going for a hard run without a warm-up and dynamic stretch, so why should swimming be any different? Personally, I like to do about 10 shoulder shrugs and some imitation swimming with my arms to warm-up my upper body. Then, to get my lower body geared up for the swim, I’ll do 10 knee bends and flex, stretch, & loosen my ankles. Then I’m sufficiently warmed up and ready to swim. Your workout should start out with some type of in water warm-up that is easy. Some examples are:

    * 200swim, 200kick, 200pull, 200swim
    * 400-500 swim
    * 2-4 x 150 Free / 50 no-free
    * 2-4 x 400s (150free, 50 non-free - repeated twice)
    * 400 swim, 300 pull, 200 kick, 100 drill choice

Drilling It:

After you have done a thorough warm-up and ingested some fluids, it is time to move on quickly to a drill set to get your arms moving and heart rate up. A drill set will be a bit faster than your warm-up, but not as “hard” as your main set. The primary goal is to focus on good swim technique before fatigue sets in.

I like to give my athletes pretty standard drill sets by only changing up the number of repeats or distance in the set. The drill set rest/recovery period should be no longer than 15 seconds. Here are a few examples of a drill set:

    * 4-10 x 75s with 15 sec rest (kick, drill, swim by 25) (could also be Pull, kick, swim or Drill Swim, Drill, etc.)
    * 3 x (100 pull, 50 swim)
    * 2 - 4 x 150s (25 drill, 50 swim)

Main Set:

After your drill set is complete, a quick one minute break is all you need to determine your main set, the goal of your workout. Your swim workout goal can be broken into three types: Speed/ Sprinting/ Lactate Threshold sets, Technique/ Strength sets and Distance/ Endurance sets. Each workout should focus on one of these three goal types which will determine your main set, however the exception to the rule is when you might combine them. Below are some examples of how to structure your main set:

Speed Day:

    * - 3 x (100 swim HARD, 50 easy)
    * 10 x 100s @ lactate threshold effort
    * 2 x (5 x 100s FAST @ descending effort, 100 easy)

Distance Day:

    * 4 x 300s @ moderate effort w/ :20seconds rest
    * 6 x 200s
    * Odds: Max Distance Per Stroke - focus on good technique
    * Evens: Moderate effort
    * - 4 x 400s

Technique/Strength Day

    * 4 x (100 pull, 50 one arm drill, 250 pull)
    * 3 x (4 x 50s Band Training w/ :10sec rest, 300 Pull w/ :15sec rest, 50 easy) @ Moderate effort
    * 2 x ( 4 x 100s w/ :15 sec rest breathing ever 3/4/5/6 by 25)
    * #1 - Pulling
    * #2 - Swim

Warming Down Isn’t Everything:

After completing your main set, perform a quick cool down to end your swim workout. It’s easy to finish your main set and hop out of the pool to leave, but I would highly advise against this. A cool down can be short, no longer than 300 meters, and will help prevent injury to your body. For my athletes, I generally advise a 100-300 meter warm down of straight easy freestyle with emphasis on good technique. To make for a really effective workout, once you’re done swimming, get out for a quick core workout. I tell my athletes to do this either right on the pool deck or right when they get home.

    * 3 x :30sec of holding a plank position.
    * 3 x :20sec of side plank
    * And 2-3 sets of favorite core exercises (Example: Pointers, Bicycle Crunches)

Finishing up

The workouts I’ve provided above should be used as a guide to help you learn more about how and what you should be doing at the pool. Staring at the black line can get boring, but if you take charge of your workout, getting bored or losing focus doesn’t have to be an excuse anymore. Now you know how to properly structure your swim workout. So stop doing 30 x 50 or 100 free repeats all day and make a new plan.

Janamanjung Fellowship Ride 2011

2011-01-05T16:52:00.000-08:00

Official Website

Date : Sunday, 24 April 2011
Closing Date Registration : 15 March 2011
Time : 7.00 am
Distance : 130 - 140km
Entry Fee : RM50
Category : Road Bike, Time Trial / Triathlon Bike, Mountain Bike Can use slick tyre
Venue : Bukit Jelutong
Enquiry : 0195516368 TOKI

Details:

DEMAM JMFR'11 AKAN MUNCUL TAK LAMA LAGI!!! JOM KITA GEGARKAN BANDAR MANJUNG. ALL ROODIES ARE INVITED TO JOINT. MTB CAN USE SLICK TYRE. DISTANCE ABOUT 130 T0 140 KM. FLAG OFF 7AM FROM SJSAS - LEKIR - PASIR SALAK - CANGKAT LADA - SBRG PERAK - LEKIR - SJSAS WITH 2 (TWO) WATER STATION. ENTRY FEES RM50. EVENT ON 24/4/11(SUN) AND... GOODIES COLLECTION ON 23/4/11(SAT). MARSHALL , PARAMEDIC, LUNCH & LUCKY DRAW ARE PROVIDED. CLOSING DATE 15 MAC 2011.

CLICK ONLINE REGISTRATION FOR REGISTER AND PAYMENT RM50 YOU CAN BANK IN TO MBB ACCOUNT NO 558163800587 MOHD ZAKI MUSTAFFA (TOKI) AND SMS TO 0195516368 TOKI OR MBB ACCOUNT NO 158079590447 HAFIDAN HASSAN AND SMS TO 0195773141 FIDAN. ANY ENQUIRY CALL TOKI MANJUNG 0195516368.

Le Tua 100 Ride

2010-12-30T08:07:00.000-08:00

Official Website

Date : Sunday, 16 January 2011
Closing Date Registration : 14 January 2011
Time : 7.30 am - 12.30 pm
Distance : 100km
Entry Fee : RM50
Category : Road Bike, Time Trial / Triathlon Bike, Mountain Bike, Tandem Bike, Recumbent Bike (Fixie Not Allowed)
Venue : Bukit Jelutong
Enquiry : 03-77856788

Details :

Let's ride with the 2011 LeTua Continental Cycling Team!!!
100km fully supported ride from Bukit Jelutong to Bukit Jelutong. Refreshments, ride marshalls, goodie bags are provided.

Entrance fee : RM50 to be banked in to MBB 514301125697 (Darulmina Sdn Bhd)

Please contact Sarah for details and entry forms
03-77856788 begin_of_the_skype_highlighting 03-77856788 end_of_the_skype_highlighting (tel)
03-77846788 (fax)
sarah@amerstrand.com

Details 1

Details 2

Details 3

26th F.T.A.A.A Cross Country 2011

2010-12-30T07:49:00.000-08:00

Official Website

Date : Sunday, 23 January 2011
Closing Date Registration : 15 January 2011
Time : 7.30 am - 10.30 pm
Distance : 8.2km / 6.2km
Entry Fee : RM20 / RM10
Venue : Tapak `A', Lake Garden, KL
Enquiry : 03-27152843

Details

Category & Distance:
A - Men Senior (18 yeards old & above) - 8.2km
B - Women Senior (18 yeards old & above) - 6.2km
C - Men Junior Veteran (40 years old to 49 yeards old) - 6.2km
D - Men Senior Veteran (50 years old & above) - 6.2km
E - Women Veteran (40 years old& above) - 6.2km
F - Men Junior (13 years old to 17 years old) - 6.2km
G - Men Junior (13 years old to 17 years old) - 6.2km

Route Format:-
8.2km: Road = 3.9km, Path = 4.3km
6.2km: Road = 3.9km, Path = 2.3km

Registration Fee:-
RM20 - For Catogeries A to E
Rm10 - For Categories F to G
*Open for Malaysian*

Registration Info:-
You may submit your entries to,
FTAAA, 2nd Floor, Wisma OCM,
Jalan Hang Jebat, 50150, KL,
Tel: 03-27152843

Award:
Finisher Medal:-
A - First 100 finisher's
C - First 70 finisher's
B, D, F & G - First 50 finisher's
E - First 30 finisher's

Closing Date Registration: 15th January 2011

Event Details

Route Map

Registration Form

Singapore Sprint Series 2011

2010-12-25T07:46:00.000-08:00

Suited to the triathlon newbies through to Singapore's best athletes, the Tribob Singapore Sprint Series is Singapore's premier multi-sport series.

Various race distances available for all shapes, ages and fitness levels.

3 races to choose from or the option to go for all 3 and step up everytime to a new challenge!

Official Website (Singapore Sprint Series)

Date : Aquathlon 27 February
Duathlon 3 April
Triathlon 1 May
Time : 6.30 am - 10.30 am
Distance : Distance and Routes Details
Entry Fee : Registration Details
Venue : Venue Details
Enquiry : sprintseries@tribob.com

OCBC Cycle Singapore 2011

2010-12-24T18:49:00.000-08:00

Official Website (OCBC Cycle Singapore)

Date : Sunday, 6th March 2011
Time : 6.30 am - 10.30 am
Distance : 100m, 5km, 20km, 40km, 60km, Criterium
Entry Fee : Entry Fee List
Venue : F1 Pit Building, Singapore
Enquiry : +65 67995900 begin_of_the_skype_highlighting +65 67995900 end_of_the_skype_highlighting / info@cyclesingapore.com.sg

Singapore Biathlon 2011

2010-12-24T18:37:00.000-08:00

Official Website

Date : Saturday, 12th February 2011
Time : 7.30 am - 12.00 pm
Distance : 1.5km Swim, 10km Run
Entry Fee : SGD 66 (Normal) / SGD 58 (Early Bird)
Venue : East Coast Park, Near Car Park F2
Enquiry : 6377 9865 /singaporebiathlon@safra.sg

Larian Gemilang 2011

2010-12-24T18:22:00.000-08:00

Official Website
Register Online (MyRaceonline)

Date : Saturday, 22nd January 2011
Time : 6.30 am - 10.30 am
Distance : 10km
Entry Fee : RM 20 / RM 15 (UM Students)
Venue : Kolej Kediaman 12, Universiti Malaya, KL
Enquiry : 013-5972129 / larian.gemilang11@gmail.com

Larian Hijrah 1Malaysia 1 Ummah 2011

2010-12-20T19:10:00.000-08:00

Official Website
Entry Form

Date : Sunday, 2nd January 2011
Time : 8.00 am
Distance : 5km
Entrance Fee : FREE!!!
Venue : Hadapan Masjid Negara, Jalan Perdana, KL
Enquiry : 017-218 8339, 017-218 8995

2XU Compression Run 2011

2010-12-20T16:42:00.000-08:00

Official Website

Date : Sunday, 10 April 2011
Time : 7.00 am
Venue : City Area, Singapore (TBC)
Enquiry : info@2xucompressionrun.com.sg

The goodies looks amazing. I might just enter for the calf guard and the running shirt...hehe...

Energizer Night Race 2011

2010-12-19T20:13:00.000-08:00

Official Website

Date : Sunday, 13 April 2011
Time : 7.40 pm
Venue : Sepang International Circuit Malaysia
Enquiry : 017-218 8339, 017-218 8995

Bareno Run 2011

2010-12-19T19:46:00.000-08:00

Official Website

Date : Sunday, 13 March 2011
Time : 5:30am - 10:00am Sharp
Venue : National Stadiun Bukit Jalil
Organiser : Taman Bukit Jalil Running Club (TBJRC)
Enquiry : 017-218 8339, 017-218 8995

K-swiss shop

2010-11-03T17:30:00.001-07:00

Runnerz Circle. 12-1, Street Wing, Sunsuria Avenue, Persiaran Mahogani, Kota Damansara, 47810 Petaling Jaya, Selangor, Malaysia

23102010

2010-10-22T22:20:00.000-07:00

running 10 km - technogym program 3 level 8

(1:20) around 8:00 per km

21102010

2010-10-21T18:15:00.000-07:00

Futsal for one hour....

____________________________________________________________

‘Try not to become a man of success, but rather try to become a man of value.’ ~Albert Einstein

Something I found pretty useful..

Obviously, the first problem with success is how you define success … is it becoming famous, rich, creating a world-changing business, coming up with an idea that changes people’s lives, helping others, being happy? So many people with values similar to mine would reject the traditional definitions of success: being rich or famous or having a best-selling book or creating a huge business is not all there is to life. [ZenHabits]

19102010

2010-10-19T21:09:00.001-07:00

Spinning Class

(45:00)

My running pace at the moment

2010-10-18T20:15:00.000-07:00

this is my running pace as calculated using runnersworld calculator... You guys can find it here - Training Calculator

the breakdown:

7:06 min/km - Easy Run
5:57 min/km - Tempo Run
5:22 min/km - Maximum Oxygen
4:59 min/km - Speed Form
7:06 - 7:58 min/km - Long Run
4:26 min/800 - Yasso 800s

Running Pace

1500m - 7:54
the mile - 8:31
3000m(3k) - 16:29
3200m(about 2 miles) - 17:39
5000m(5k) - 28:19
8000m(8k) - 46:36
5 miles - 46:53
10,000m(10k) - 59:02
ten miles - 1:37:46
a half marathon - 2:10:10
a marathon - 4:31:23

Training for the right distance

2010-10-18T20:11:00.000-07:00

at the moment i'm trying closely to follow this training regime from Moraghan (forummer in runnersworld)

hopefully it work!!! i'll be focusing on the 10 km...

It seems that, in this country at least, many years ago the club running scene fell in with the dogma that longer is better. As soon as you've completed a 5k it's time to tackle a 10k, then continue on to the holy grail of the marathon. Then you can call yourself a runner. Which is fine of course, but what of the runners whose ultimate goal is to fulfill their potential and not just cross off items on their bucket list?

Well I suggest you focus primarily on the distance at which your training effectively supports. Take your time moving up the distances and do so when your training enables you to do so whilst maintaining sensible training principles. I'm a believer that enjoyment is closely linked to accomplishment, proficiency and staying injury free. You'll accomplish more if you are training effectively for the distance you focus on, you'll only really become proficient if you've given yourself time focusing on the distance allowing you to adjust your training to see what works for you and, of course, you'll have more chance of staying injury free sticking to the principles and not being forced into in appropriate training forced upon you by your distance (a 20m long run as part of a 30m training week for example).

So, some generally sound training principles to start - I'm not including marathon training here as it's a different beast):

1) A long run that is longer than your race distance and at least 6 miles.
2) A long run that is 20 - 30% of total mileage.
3) Running at least 4 times a week.
4) Quality mileage of between 15-20% of total mileage, not more.
5) Quality work should be preceeded by at least 15:00 of warm up. Let's say 2 miles.
6) A quality work warm-down of at least 0.5m.
7) For most runners 2 quality workouts every 7 days is sufficient.

8) For distances beyond 10m you'll also want a midweek long run of about 66% of the long run mileage (and it's also a good idea for 10k downwards as well).

We can argue the toss over the details of these in certain circumstances but they are used to illustrate a general principle rather than being the point of this post. These of course are minimums - it's desirable to use a progressive approach to mileage over time even if your chosen distance doesn't change.

So, for someone to start training effectively for the 5k would require an absolute bare minimum of about 20 miles per week minimum, for example:

Long: 6m easy
Q1: 2m easy + 2m quality + 0.5m easy
Q2: 2m easy + 2m quality + 0.5m easy
Easy: 5m

For 10k, 28 miles:

Long: 8m easy
Q1: 2m easy + 2m quality + 0.5m easy
Q2: 2m easy + 3m quality + 0.5m easy
Easy: 6m
Easy: 4m

For HM, 40 miles:

Long: 14m easy
Q1: 2m easy + 3m quality + 0.5m easy
Q2: 2m easy + 5m quality + 0.5m easy
Midweek long: 9m
Easy: 4m

another addition to that....

I say bare minimum because how many people would expect to truly perform well and really "master" their distance off such low quality a week and which, for those mileages, is really the most quality that can be supported by the easy miles.

If you look at how these very conservative guidelines apply to most runners you know you can see they blow them out of the water. They are running half marathons off 20 miles per week and seem to be in total denial that by doing so they are completely utterly unprepared for the distance they are tackling. Get a pen and paper and come up with the calculations showing that anyone can train effectively for a marathon on 40 miles per week (you won't be able to) - but this is what this damaging marathon as soon as possible fetish will have you doing! Is it any wonder so many people are injured in this sport?

How To Get There

If your end goal is to run a marathon that's great, admirable and worthy. But be patient. Build mileage slowly - graduate through the distances. Who knows you may even find a distance that you'll enjoy racing for a while suppressing this uncontrollable urge to conform to society's belief that says you must go long to be a runner. At the very least I'd suggest you spend a year each focusing on the 5k, 10k and HM. If you are in a hurry then at least get to the mileage required before diving in headfirst. Initial mileage increase guidelines are pretty simple:

1) Get to your goal mileage through easy running and strides alone.
2) Hold for 4 weeks.
3) Drop mileage very slightly and introduce 1 quality session a week for 4 weeks.
4) Increase mileage with 1 quality session a week for 4 weeks.
5) Repeat until you have your mileage and quality sessions in synch and at your target and have done so for 4 weeks with no problems.

From them on it's easy. Keep adding easy mileage, get used to it and increase your quality when the increase in easy mileage supports it. DON'T RUSH - or you'll get injured.

Under / Over Distance Racing

When I say focus on a race distance I don't mean you can't race any other distance. I mean try and specialise (a word rarely used by road runners but second nature to those on the track) with your training and race schedule. The odd longer or shorter distance race will help but I encourage you to spend some time developing some mastery of a shorter distance before moving up or at least weight until your mileage will support the training required to be accomplished at a given distance.

18102010

2010-10-18T19:07:00.000-07:00

5 km run (treadmill, program 3 (multi-hill), speed 9)

(35:00)