11km run at Putrajaya on Sunday nite.

i never run on Sunday nite before, in fact never run more than 5km at my gymm. but yesterday was an awesome experience, i ran 11km at Putrajaya my usual running spot. To be frank, i was so exhausted after the run which completed at 10pm but mentally strengthened myself to cook for my late dinner and wash dirty clothes. I burned 1353kcal and maintained an average heart rate of 161, the highest rate was at 181 beats per min. i think that was one of the intense results i have so far. Total time to complete the run is 1 hour 26 minutes. i went out in the morning before, thinking that i must make my usual 10km run. Anyway, because the time was not appropriate, kinda of late already and the whether was not promising. i can hear the thunder and see black clouds coming to Putrajaya so i cancelled off my plan. It was actually because all the running gears were there except the fact that my heart rate detector was out of battery; i was already in my warm up before the run than i realise that the heart rate did not work. I returned to the car and momentarily thought that i should postpone this cause besides the battery problem, there were so many unsupportive signs telling me that i should not run, like i woke up late, couldn't find the route for the marathon at last spending wasted time driving around Putrajaya, whether was bad and it was already half past freaking nine morning. If i were to go on running, by the time i finish it would probably noon. Anyway, yesterday's nite run was something a different cause i took an additional path making a circle around PICC which added up additional close to 2km and the fact that it was on Sunday nite, where today it's a working day and i'm still wasting time not going to office doing my freaking blog. Dah.. dah.. dah time to go to office now!

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.

1st workout after a week returning from outing

Just came back from my usual workout at FF. As usual by the time when arrived back to the office, it was almost office timeout, well who bloody gives a shit. I ran over 4km for my cardio and did my routine muscle exercise, this time i never skip out the workout on my thigh. Building up muscle on my thigh was something important especially when i plan to get myself involved in mountain climbing and as a fitness preparation. Anyway, for the fun of exercise, i still do not know when will i join in any expedition of mountain climbing. It looks like it is close to mid year already, and i have yet to see any invitation from my fellow Facebook friends. I want to be more careful this time when accepting invitation for mountain climbing expedition as i don't want to get involve in circle of people whom i consider strangers. the last expedition i join was sucks! Those mother-fucker UIA students along with their senior x-students were not be someones that i want to be with in any next expedition arranged by them. Although we did manage to reach the mountain peak, but the experience working together with them as a team was something i considered as unpleasant.

1:40pm - i left the office heading to FF
2:00pm - arrived at FF and changed attire, started off my cardio
2:40pm - complete my run and cool down, start off with weight lifting.
3:00pm - Did some crunchings
3:10pm - finished off my workout & return to the changing room for shower
3:20pm - Packed up my stuffs and left FF
3:30pm - stopped by at surau for zohor prayer
3:45pm - Rushed off to office
4:00pm - arrived at the office.

So, in total it took me 2 and half hours for my travelling time, workout, shower, solat and return back to office.
.

430kcal burn from early morning run

Just came back from my usual early morning run. I burned 430kcal within 30minutes of non-stop run around my housing area. My total weight decreases from 6.2kg to 5.1kg. This was actually to repay yesterday's plan where i just laid back at home without going out anyway except refreshing my old PHP codes and practising on my piano lesson. I should be able to finish off all pending assignments before this weekend cause my girfren and i have an outing somewhere; so i don't want to worry on anything during the outing especially on unfinished homework. Hope we'll be having fun this weekend.

At 9:30am i should be at Putrajaya for a seminar that i don't want to miss; it's about DDos attack by some so-called experts. I haven't gone to this hotel yet, but i presume it won't be that difficult seeing from Google map; the venue is DEWAN PUTRA PERDANA 1, Level 1.

Nite run at Putrajaya

Just came back from running at Putrajaya with my girlfren; it is past 2am. It was a 10km nite run non-stop and the time we took to complete the whole track was 1hour and 15 min; well it's still within a qualifying time for a normal marathon requirement. The path we took was starting from Putrajaya main mosque up to the traffic light in front of PICC and return back to the mosque. Although the running really has taken my entire energy but it was fun though. We went off at 15minutes to 9pm, but because of me stopping by at Giant to reload few bottles of mineral water, in the end we only arrived at half past 9pm; warmed up few minutes and off we go. Anyway, it was not as my usual run, beacuse this time i brough along my hydration pack and run with it; thought of sipping some water if needed along our running.

Right after completing our run, we stopped by at the nearest hawker which i think had just been setup couple months back; ate our dinner aka supper before going off back home.

In total, we managed to burn 1100kcal which i'm quite pleased with the achievement.

620kcal burn from early morning run

it was still 7am, i had a simple & quick breakfast just to have ample energy for my run with a sandwich from one slice of break and salmon topping, a 10ml glass of energy boost protein and i am ready for my run. There were still many crowd of people rushing for work when i started off my warm up.

it was 40minutes of non-stop run around my house area with 3 uphill and few downhill tracks. When i completed , it showed 620kcal burn; that's a record. It's like better than 5km run on a treadmill at the gym. Well literally i have to admit that this can be considered as my personal record because 1stly, the track that i used was different one which is longer than usual and that was why i need to go through 3 challenging uphills and 2ndly it was the calory burn that i achieved. In the end when i weighed myself, the total drop is remarkably 1kg from 64kg to 56kg. By the time i entered my house, it still early 8:30am.

I still got time for simple cooking and washing laundry.

Mmmm as usual when i entered the office, there was none whatsoever of feeling any guilt and in fact i parade into my office shit like a proud prime minister (heh that's just an over exaggerated expression!)
.

Early morning run on weekday

Ahaa since i have no meeting this morning, so why not i spend time for an early morning run. Perhaps targeting for 500kcal burn and no jokes, arriving office late with such proud feeling as usual.

600++kcal burn during lunch

I went off to FF for my usual workout routine at lunchtime. This time, i arrived at FF so early around 12:00pm. At first, i thought of just doing my usual exercise and target but i don't know what had changed me just before i start off running, i sort of determined to achieve 5km distance within half an hour. And i did achieving it though not really completing in half an hour, i finished it in close to 40minutes. I was so exhausted i even overslept on the floor in the middle of my routine stomach crunching.

I don't think i wanna do that again in weekdays especially during my office time cause once i finished my 5km run, i was so tired that i couldn't focus much at office. Now i could not wait to return home and sleep as long as i can.

But anyway, i still got my class tonite, the usual time of 8:30pm. errgggghhhhh.. what a tiring day!
.

Most efficient day at the office.

I think today is one of the most efficient day of my life; specifically at the office and me following my strict rushing workout time. In between 2 meetings, one in the morning and the later one in the evening, i managed to squeezed time going to FF at menara Axis, PJ followed my strict workout, however it was not as complete as usual because i only did 18minutes of cardio exercise running on the treadmill, did simple weight lifting of hands and chest part and use the machine to do crunching which i rarely use. I normally do it manually without involving any machines to focus on my abdomen, but this time because i was so in rush, i skipped doing it and use the machine instead. In total i managed to burn roughly 300kcal which i thought quite reasonable due to short of time i have.

Out of all, one thing which i still regret until now is, i still could not able to follow my plan to do something benefiting & useful for my drupal project. Now, i am sort of getting ready for my piano lesson where as usual it is scheduled at half past 8 on every Tuesday nite. Hope i can still have my mind to do some drupal tasks before i go to bed.

Today my girlfren registered to the hospital ward for her usual kimo procedure routine. I pray that she'll do well and healthy enough to endure all those kimo tests. Love u always.

.

Running 10km at Putrajaya on weekend night.

I didn't really make a plan with my girlfren that both of us will make a non-stop run go-and-forth from Putrajaya Mosque till PICC and return back setting a first time record of 10km. In fact i've never thought also that i'd be able to accomplish that because just before we start our run and warm up, i felt so damn sleepy and tired. It was due to the fact that i have spent my valuable time on some shitty pending office work, mother-fucking LLUB. i must complete replying to this shitty sotong fellow on that particular day, or else i would be regretting myself on the entire weekend. So i decided that i must reply him before my nite run.

At first, when i started off moving my legs, the exhaustion was still there. However after 10minutes of running, my mind and body were able to adjust with my workout already; the tiredness had completely worn off and i was able to focus on my steady run.

The run happened on the same day when Putrajaya was conducting a national balloon event where 13 countries worldwide had participated. Anyway, we never join the crowd because we were to busy and focused on achieving our goal of completing 10km run and morever me and my girlfren are the the type of people that never find it enjoyable to be in big crowd. So we always avoid ourselves from getting stuck into any big crowd events.

Anyway, on the following day, i started to feel the pain and pure exhaustion and we just spent our time at home.
.

Early morning run 450kcal burn

I decided to make an early morning run right before i go off to meet with my lawyer in Shah Alam. I actually woke up very early 5am this morning, so after praying subuh at the nearby mosque, i decided that i should use my available time to exercise. In fact it was still so early that time and i've ample time to do something useful rather than laze around waiting to go off from home. it was still 6:30am when i finishe subuh prayer.

I got up ready with my usually workout gear - my mp3 player, arm-band on my right arm loaded with my handphone, the heart-rate detector wrapped around my chest and Timex watch for me to monitor some workout indicators such as time of running, heart rate and Kcal burn. Have my simple snack for my breakfast right before starting off my run - biscuit pack and protein-milk with chocolate flavour as a boost-up energy supplement and before 7am i was already on the road. Outside was still dawn and the sky up there was filled with thick-grey-clouds ready to burst down rain. Despite the fact that it was a little bit drizzling when i was about to start running, it never stop me from moving my legs.

I completed my run at slightly before 7:45am and the traffic on the road was still not up to its usual peak; folks were still just going out from their homes.

..

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.

weekends - running

This is just for my personal record. I did not able to make 12km run on Saturday's nit because it was pouring till late nite. My girlfren and i went off waiting at Putrajaya hoping that the rain will go off slowly but it turned out that our waiting was a vain. Anyway, while waiting for the rain to stop, i remeasure the distance of our running path and we found out that it was not 12.7km but 8km instead. We went home despite completely in our running attire and the gears.

We ran on the next following day, completely non-stop with slightly above 1 hour time. The day was shinny and pretty hot, it was 9:30am when we finished our run. That day we did a lot, went off to Kajang to buy more cardinal tetra for my aquarium plus getting ADA fertiliser and a new type of mose for my additional plant collection. in the evening, we shopped again at Sport and outdoor store at Subang Jaya.

..

Rest for a day

I do still feel that my tiredness and exhaustion because of my running on last weekend haven't worn off. That's the key reason why i purposely do not bring along my gear for my routine workout at FF. Let today be the resting day and tomorrow hopefully i'll be doing my routine exercise again.

A tiring last day of weekend

The last day of my weekend started off with my 12.7km run early in the morning. I thought i would do it the nite before, however because i was alone i wasn't feel that enthuasistic to run alone. Moreover it was a little bit drizzling or maybe just stopped raining. I arrived at Putrajaya mosque compound somewhre around 7:30am and there were many cars parked already, all of them were equipped with bicycles or some bicycle-handler were tied up at the car bonnet. I thought all of them were health & exercise concious, in contrary there was a kind of bicycle race going on at Putrajaya.

The run was exhausting, and unlike my usual run at nite with syg, i had this huge bulking desire just to stop for a while in the middle of the run. Luckily i didn't, at least this would be a unforgettable experience for any of my future runnning. By the time i finished off my run, it was already 9am and the sun was unbearably hot. I managed to burn 970kcal within 1hr03min. And there was no one already at the compound area in font of the mosque could of the heat. After half an hour cooling down, i drove off back to home. On the way back, i stopped by at the pasar borong to buy few groceries left; sotong, budu and selar kuning.

Despite of my tiredness from the long run, i straight away washed up the wet groceries and prepared for the dishes. In fact unexpectedly i have cooked 2 different dishes, one was sayur puteh lemak and sup tulang lembu. Initially i though i would want to have a nice lunch with ulam and budu, but because of my over supply dishes i postpone of having budu hopefully in my next meal. Everything finished at 10 to 2pm, and i was unbearably hungry. i washed off, prayed zohor thinking it owuld be just appropriate if i can doze off once i finish my lunch. and it was true i did sleep.

Now it is already night and my favourite movie Harry Potter, The Deathly Hollow is on HBO.

Early morning run on Saturday

I woke up early and preparing myself for a good early morning run. It was close to 8am and i have all my gears ready, the day was going to be sunny. I didn't want to start off late because by the end when i finish off my run, it would be hot already.

It was half an hour non-stop jogging, it reached my apartment at 8:30am and i still have ample time to cool down before 9am. i burned 410kcal with an average heart rate of 157, 86% from my max heart rate.

today looks like it would be such a good starting weekend, i finished off my workout early, completed few rounds of washing my laundry and last activity would be getting my wet kitchen stuff at pasar borong. Mmmm i was thinking for a good slice big chuck of fresh salmon.

I wonder whether i still can make it for a good 12km run tonite at Putrajaya.

12km nite run and early morning of uphill run

The last weekends were fulfilled with my active running sessions, one on Saturday at nite at Putrajaya and the next day at my apartment area running early morning around uphills. The night at Putrajaya was quite fun because my girlfriend and i had managed to complete a 12.7km run. it was a go and forth way starting from the Putrajya mosque to the end of the road at a ministry building i don't really remember the name of it; i think it is something about penerangan, communication and kebudayaan and there is a round-about in front of it. the first half of the run was 6+ km up to the round-about and return to the mosque again totalling 12.7km. We did measure our kcal burn and it was approx 1000 kcal. I would never able to achieve the same kcal burn if i were to just rely on my weekly workouts at FF. Thus it is definitely a good way to maintaining my fitness level besides FF.

The next at my place was as tough as my 12.7km run at Putrajaya because we need to go uphill and downhill track. It was a tiring activities for both of us but truly fulfilling.

..