520 kcal burn in 30min run

As usual, i spent out running in the early weekends morning. I managed to burn 520kcal at an average 154 beat per min heart rate. I actually planned to have a 10km run tonight at Putrajaya but since it would be a waste of time doing nothing useful in early morning, so why not burn some calories. But 8:15am, i finished running and arrive at my apartment area to cool down myself. My weigh has dropped from 66.2kg to 65.5kg after the workout.

Finished washing my office clothes and this time instead of drying them under the fan inside the house, i hanged them outside so they'll get direct hot morning sunlight. I usually don't do this cause worrying that it might rain outside & it normally was late already when i finished washing my clothes, but this time cause it's still too early i was confident they'll get dry soon enough just before noon.

At half past nine, i received a phone from my girlfren saying that she was already at KL, in fact was outside participating in a run race event and just finished her run. Well, she becomes quite astonishingly active lately. Yesterday, she participated in a family-day-type event organised by companies under which her brother in law works for. She had join fr 10km run and got a hamper because she managed to finish in a qualifying time; 1 hour 5 min. This is really an outstanding outcome for a sick lady like her, i bet nobody would believe her achievement with her good active life style this if they know that she is concurrently suffering from two critical diseases which are fatal, and she needs to attend for kimo sessions twice in a month.  This time, she was at Bukit Jelutong joining for a 10km run under Sime Darby. I pray for her health and long life. Luv you.

10km run on early Sunday morning

Just came back from my 10km run at Putrajaya. i never plan that i'd run today until in this early morning when i woke so early on weekend like this (half past 5), i thought why not kill my time by doing something sweaty, moreover i miss out my gym workout, so i consider this as a payment for yesterday's. left 7am because i still sort of hesitant whether i should go off or not and anticipating whether the weather is fine. arrived at 7:20 and did some warm up, finally started running at 7:30am. I only have taken a fresh banana for my breakfast just before the run, i hope i'd be okay.

The run was at a moderate speed, it was not too fast and neither too slow; I passed high story building of Wanita, keluarga & masyarakat, the roundabout, uphill to PICC and reached the traffic light infront of PICC and made a U-turn towards the Putrajaya mosque at the other end of the long stretching 6-lanes road. When i passed by Wisna Tani on my left, it was already 10 minutes past 8. If it were not because i had done this routine & had an experience previously, i would most probably stop and have a rest before reaching the end. I finally finished within 1 hour and 10 minutes; still fulfil the qualifying time for any 10km marathon. By the time when i arrived at the Mosque compound, buses from foreign tourists have already started to jam up the place. I guess our place is a favourite for chinese-like foreigner like either hong Kong, Korea, Taiwan or singapore. Everytime i see the tourist here, they would be those groups of people. Have a cool down period for half a hour and head back home.

It was undeniably tiring but at the same a fulfilling one.

Weirdest hair cutting experience

I think i just went through the weirdest hair cutting ever. The barber who happens to be an Indon in his mid 20-ies after finishing the cutting of my hair wanted to do a typical Mamak-ending style where they usually did a little massage on customer's neck, shoulder and back of the head with a free of charge. The purpose was to give a sense of warmth and comfortable feeling after the hair cut. Anyway, what that Indon barber did is a little more adventurous and weirder than Mamak's style; he did massage on me though like on my neck, shoulder and my head but the extra thing he used before doing the whole routine was, he mixed some kind of balsam gel with a liitle water and rubbed them all on my head and neck, which gave me a sort of warm-minty-chilly sense together with those painful pressure from the effect of tensed full strength massage. Honestly speaking, i never had those experience before, in fact i usually discourage all mamak barber not to do the massage cause i felt more pain than stress-relief sensation. This indon guy anyway, was the weirdest-dest-dest-dessssst ever!!!
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2nd day of weekend

Nothing much happened today except the fact that we went to Pasar borong and shop for usual groceries stuff at Jusco. My girlfren is having a flu and i think on top our unworn off exhaustion since last nite due to 10km nite run, most of the time until now are spent resting. while i'm still awake despite of still feeling tired trying my best not to sleep; personally i consider this as wasting my weekend time. So i try make myself busy with re-practising on piano lessons and some blogging.

let me recall what i've spent today at Pasar borong & Jusco.
Pasar Borong - the fact that there were so many people rushing in the compound and many hawkers have already starting to shut off & cleaning up their space bewildered me. Why in the heck people still keep on coming if most of the fresh goods are running out. I even considered myself lucky because when i arrived at 10:30am & straight away rushed off to the place where the only salmon are sold by this malay family, what were left were the leftovers where they started to sell off at clearance price; usual price is RM29/kg but i got it RM28/kg. In total i bought smaller-than-usual chunks of salmons at the total price of RM18. Well i considered this as still cheaper. The other things i bought were ikan selar kuning at the price of RM4.50.

We went off to Jusco after that; were drawn to go into Popular book store and unplanned-ly bought 2 books; I hari 1 Resepi book by my girlfren wehereas i bought a book about how to make fortune through internet where it explains in great detail about how to use Google Adwork and marketing efficiently. My Book costs RM50. Then i went to market area; Things that i spent on were as follows:

• Drumstick - RM8.90
  
• Chicken Keel - RM5.80
  
• Milo 1.1kg pack - 19.60
  
• Colgate 3 packs - RM14.90
  
• Shower soap - RM6.60
  
• Cooking Oil Knife brand - RM14.70
  
• Hand washing soap - RM5.20
  

In total of RM75 where i used RM50 Jusco voucher.
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Plan for weekend

1. Going to the gym with intention of at least accomplishing 400kcal burn. This should take around 2 hrs with cardio and weight lifting routine. - accomplished
   
2. Cooking for the following entire week. I guess the usual chicken curry would do. i have already took out the frozen chicken outside, hopefully by the time i come back from the gym, the meat is already soft, good for cooking. - accomplished
   
3. Targeting not to spend any single penny. Today is the last day of this month so i hope i still can meet the target. Speeding money for kitchen stuff and others can only start tomorrow. - accomplished
   
4. Spend at least 2 hours on my piano; i have made myself familiar already with the LHS and RHS notes, it is just to bind them together mentally. This requires left and right brain practice, together with the coordination of my fingers.
   
5. i must start off reading on form documentation and produce some videologs on my form creation in drupal. My target for today is at least one videolog is uploaded to Youtube for reference.
   
6. hopefully at nite, i'm able to iron up all my shirts for office use. - accomplished
   
7. Last but not least, changing water for my mind blowing aquarium. As of now, because of my own procrastination the water level has dropped to a two third. The plants are still growing healthily though, but the aqua-scene that looks not so neat that is now slowly getting into my nerve.- accomplished
   
   
   

Weekends - School Holidays start

Today since it is the 1st day of weekend, i took a chance of going early to FF at IOI Mall for my morning workout. I'ven't gone there almost a week already so i missed my routine doing the strength & weight lifting workouts. I thought of arriving as early as 8am but because of my lil-lah-lil-lah at the kitchen and washing and last minute hanging the wet cloths, i finally took off from home at near 9am & reached FF 20min later. Suprisingly, the road was full of slow moving cars; it was a traffic jam like usual weekdays. I did my usual routine of cardio exercise 5km run with 500kcal burn, weight lifting and stomach crunching, in total spending close to 2hrs.

On the way back, i stopped by at Pasar Borong hoping that i could find some thick slices of fresh Salmon and chicken. unfortunately the salmon has finished and the fishmonger promised me that he will keep some on the next day. Looks like i've to come again here tomorrow morning. That particular stall which i believe is the only single stall that sell salmon fish at Seri kembangan pasar Borong and they only open their business on weekends only.

Well, i think next thing that i'll do and make my weekends really useful is to practice on my piano and continue studying Drupal. I hope i'm able to memorise St Elmo notes and be able to play it though not perfectly.


This is posted on the next following day; Now i understand the reason why suddenly the road become jammed. It was even reported in the local newspaper that the traffic jam was due to the start of school holidays.