GIVE IT ALL I'VE GOT

Trans 1 Malaysia

2012-01-05T12:41:00.004+08:00

Trans 1 Malaysia adalah event yang ditunggu2 selepas Jelajah Trans Selatan pada December 2010. Sudah pasti aku akan turut serta untuk program ini , walaupun cuti selama 2 minggu memang tak diapprove dan keputusan drastik telah diambil. Bile lagi nak buat kalo bukan time tgh single ni dan masih lagi mampu serta berupaya. Peluang ini takkan datang kali kedua dan aku decide untuk turut serta walaupun sedikit pengorbanan perlu dilakukan.

Target : hanya mahu complete jelajah with free injury.

Apalagi, kene la start training...hehe

Always Leave Office On Time

2012-01-05T12:24:00.003+08:00

Why ?

1. Work is never ending process. You can never finish the work.

2. Interest of a client is not more important than your family.

3. If you fail in life your boss or client will not be the person to offer a helping hand but your
family and friends will do.

4. Life does not mean coming to office, going home and sleeping. There is more to a life. You
need time to socialize, entertainment, exercise and relaxation. Don't make your life meaningless.

5. A person who sits in office till late is not a hardworking person. He just don't know how to
manage work within the stipulated time.

6. You did not study hard and struggle just to have a meaningless life.

Have a balance life. We work to live , not live to work.. :)

Trans-Selatan Journey

2010-12-27T11:56:00.011+08:00

What a humble ride i would say!!!Sangat bertuah dapat mengikuti kayuhan Trans-Selatan yang merupakan salah satu program anjuran kolej perdana, UTM dengan temanya KAYUHAN AMAL 1MALAYSIA MEMBANTU PALESTIN pada 19 Disember - 22 Disember 2010. Berkayuh basikal dari UTM Semarak (Kuala Lumpur) hingga ke UTM Skudai Johor.

My last ride was on Wednesday night at impian emas approximately 18km before we took off to KL on Friday night. Kebanyakkan rider adalah beginner dan mereka sempat berlatih 2-3 minggu sebelum program kerana terpaksa menduduki exam ..

Average speed sepanjang kayuhan amal ini pula maintain 23-25 km/j..kadang kala bole mencecah 30km/j.. Domestik rider terdiri daripada Black, emi (sukma rider), myself, and some KP rider dimana aku rasa 2 kali lebih sukar berada di hadapan dengan keadaan angin yg kuat, sekaligus memastikan semua 20-25 rider dapat berada di dalam kumpulan sepanjang kayuhan..

Jarak kayuhan adalah seperti berikut :
1st day : UTMKL- PD : 94.29 km
2nd day : PD-Malacca : 80.10 km
3rd day : Malacca-BP : 110 km
4rd day : BP- UTMJB : 102.64 km

Setiap hari, kayuhan dibahagi kepada 4-5 checkpoint (termasuk rehat, makan dan pertukaran rider utk pelajar KP) manakala tabung dana akan diedarkan di setiap checkpoint. Keadaan cuaca yang cerah pada waktu pagi dan hujan disebelah petang pada hari pertama tidak mematahkan semangat2 rider malahan ketahanan fizikal dan mental diuji dengan mendaki Bukit Mantin pada hari yang pertama..

Hari kedua pula kami banyak melalui laluan berbukit dengan keadaan cuaca yang mendung dan berangin.. Kami bermalam di Pusat Kecemerlangan Koreksional Malaysia. Diikuti hari ketiga dengan cuaca sangat panas di sebelah pagi dan hujan lebat di sebelah petang. Check in at Pusat Kegiatan Rakan Muda Batu Pahat. Hari terakhir adalah hari yg dinanti2kan utk menamatkan kayuhan tetapi terpaksa juga melalui banyak kawasan berbukit..

Aku sangat hepi kerana dapat bersama2 memeriahkan kayuhan amal ini bersama rider2 KP yang lain..Terima kasih diucapkan kepada semua urusetia dan abg2 marshall yang terlibat..Insyaallah kita berjumpa lagi di Kayuhan Trans-Semenanjung akan datang..

Latihan LSD bersama rider2 KP (Kolej Perdana) seminggu sebelum program

sempat berkenalan dengan rider2 SUKMA Johor. dari kiri (me, zana, emi, black, kuchi, ayu and kicai)

with some of KP rider..korg sume mmg best!!

abg2 marshall yg ganteng (top picture)..

Di majlis penutupan amal Trans-Selatan (below pic)

Trans-Selatan 2010

2010-12-16T11:42:00.003+08:00

Jelajah Trans-Selatan 2010 akan bermula Sabtu ini. Program ini dianjurkan oleh pelajar Kolej Perdana UTM bersama kerjasama empat kerajaan negeri (Johor, Melaka, Negeri Sembilan dan Selangor)

"Program Trans-Selatan’10 adalah program kayuhan amal anak merdeka 1 malaysia jelajah selatan yang dilakukan untuk mengumpul dana yang akan disumbangkan kepada Palestin melalui kerjasama Viva Palestin Malaysia (VPM) disamping mendokong kempen Sustainable Campus oleh Naib Canselor UTM, Prof. Dato’ Ir. Dr. Zaini Bin Ujang. Progam ini dapat mendedahkan mahasiswa kepada cabaran dan aktiviti lasak selaras bagi memantapkan mahasiswa menghadapi cabaran berkerjaya. Program ini dijalankan selama 10 hari dan dirancang, dianjur serta dilaksana sepenuhnya oleh para pelajar UTM dengan kerjasama Pejabat Hal Ehwal Pelajar, UTM. Proses pengurusan ini akan mampu mengukuhkan kemahiran generik dengan pengalaman yang diperoleh untuk memantapkan kualiti dan nilai kepemimpinan serta kerjasama sebagai suatu persediaan sebelum melangkah ke bidang pekerjaan."

Aku dan Black bertuah kerana masih ada tempat untuk kami bersama menjayakan Program ini. Latihan Long distance telah bermula beberapa minggu lepas dan kami sempat berlatih bersama.

Perasaan agak nervous but at the same time feel so excited to start this adventure. Ini adalah kali pertama aku akan berkayuh paling jauh 4 hari berturut-turut bermula dari KL sampai ke JB..Sebelum ini pernah juga terlibat dengan Kayuhan di Thailand dan Program Jom kayuh yang hanya berlangsung 2 hari..

If I can complete this task perfectly without injury, it’s gonna be my next best personal achievement after “The 100 hour Non Stop Relay Run Malaysia Book Record” (also without injury).

P/s : Nasib baik la cuti dah approve.

Tentatif Trans-Selatan :

Ahad : Majlis Perasmian dan Perlepasan Perjelahan.
Kayuhan bermula dari Universiti Teknologi Malaysia Antarabangsa ke Port Dickson

Isnin : Kayuhan dari Port Dickson ke Melaka

Selasa : Kayuhan dari Melaka ke Universiti Tun Hussein Onn, Batu Pahat

Rabu : Kayuhan dari batu Pahat ke UTM, Skudai.

Selamat Berjaya kepada semua peserta yang terlibat.
Semoga program dan kayuhan berjalan lancar.

Iconic images of 2010

2010-12-16T09:12:00.026+08:00

Setiap gambar yang memberi seribu pengertian :

man bathes his son in River Ganges

ion banner loses control

freight container are under water

bird is mired in oil on beach

canadian warrant officer patrick

afghan farmers harvest wheat

crude oil washes ashore

airplane passes in fornt rainbow

pakistani children

female officer at front seat

storm cloud loom

prince william

south african lucas mahuca

BMW driver france's stephen

new england revolution goalkeeper

jujeath nagawa ..(ouchiee)

children play with soldier

three time tour de france winner

statue salute at sun rise

flash of lightning

volcano send ashes

more photos : http://news.yahoo.com/nphotos/Iconic-images-2010/ss/events/wl/121310apyearend

Favourite Song all time..

2010-11-27T14:07:00.006+08:00

This will be my all time favourite..yeah will jump upon listening it on the radio (replying kak julie)..
Charles and eddie-would i lie to you..i wish they can produce more songs like this..but sempat make it halfway coz one of the singer Charles Pettigrew, from Philadelphia, passed away from cancer at age 32.

pictures..

2010-11-25T13:07:00.033+08:00

persediaan terakhir untuk kayuhan long distance sebelum Powerman event..betol2 munguji mental dan fizikalku jika berlatih besama team ini..from left :black, chan and ong.

larian pertama, black follow my pace..

faraeid in his 3rd Powerman.. Bermula sebagai runner dan di hasut oleh aku dan black untuk join duathlon pada tahun 2007. His official timing 3:56:55. Reduce lebih 50 minit dari official timing tahun lepas. berkat dari training yang lebih tahun ni..;)

ayie : university duathlon champion on 2009..very fast runner but also good in cycling..official time :3:21:29..sangat impressive untuk percubaan yg pertama..

chan, one of kakithon member..also start as UTM runner..ketinggian adalah kelebihan untuk chan sebagai duathlete

Ong quite frust with his result. But u still did great..It's not easy to get 7th placing from total of 146 participant okay.. Dont worry, still ada masa utk improve..

My favourite photo..kenapa nampak sangat relax dan santai ni?

Apa yg aku perasan tentang gambar diatas adalah, helmet yang dipakai sedikit senget..takpe,Bole improve lagi..everything is about perfection..
i told him to keep his pace on the second lap and leave me..

km yang terakhir..rasa macam laju je..tapi tak laju pun. ;P

finally dah abis...that's it? tak puas lagi..

from left : faraeid, edan (first time full finisher, congrats) and black

bersuka ria amik gambar without me.. next time kene finish awal sket.. smpai je finishing line semua dah refresh and tukar baju..huhu

some photo courtesy of snap attack..thanks a lot!!

Lesson yang dipelajari adalah walaupun bike yang digunakan takdalah semahal, sehebat atau seringan mana kalo nak dicompare dengan bike2 yang ada..tetapi berkat kesungguhan dan usaha yang gigih sebuah "silly sora" bole mengalahkan "super tiagra", "super dura ace" or " super 105"..bike yang tak hebat bukanla satu alasan untuk tidak perform dengan baik..tetapi jika sedikit masa dikorbankan untuk training, semuanya adalah tidak mustahil.."i do have a cheap bike, but i also have an expensive leg to ride the bike"..thanks to abg dale for this magic sentence to keep me going strong...Do u notice the bike use by men Elite "Crispine Omondi Onyanga" from Kenya? It summarize the whole story.. oo jiha, please stop complaining..

belated Powerman report..;)

2010-11-25T12:49:00.006+08:00

Akhirnya, official result for Powerman is out..Go check it out..
I think most of participant berjaya buat PB this year including me, faraied and black.
Faraeid n black with their sub 4 result..chan as first timer also doing great below 4 hour..Ong get 7th placing in sprint, congrats!! According to the result, ong did very well during the run but need to improve a bit his cycling to get better result next year..
Lydia also did great as first time finisher. And congrats to Kak Julie for her 4th placing..Not forgetting all duathletes from JB Nik, tajuddin, toink, zam, eddy and ayie.Congrats to all of u..

Run 1 :

Walaupun keadaan cuaca agak sepoi2 dan mendung2, aku memang tak berani nak push untuk run yg pertama..cukupla sekadar menghabiskan larian 11km dlm 1:01:12..sbb takut kaki tak larat nak hammer (poyo 1) masa cycling dan takut juga tibe2 cuaca bertukar jadi panas gilos yg bole menyebabkan aku cepat pancit…tahun ni water station bertambah sket brbanding tahun lepas..so peluang ni aku gunakan utk hydrate sebetul2nye di setiap check point tanpa berenti..Mr. black merugikan beberapa minit utk larian pertama sbb ikut my pace..die takut terlari laju lalu cramp semasa larian kedua.. Event Powerman ni nak kene pandai susun strategi agar muscle tak terkejut or cepat cramp..tapi bagi sesiapa yang trainingnye cukup, bole la memecut selaju yang mungkin untuk buat PB…

Cycle 2:

Tidak berlengah2 di transition, segera pkai helmet dan tukar kasut.. ingat nak berlari keluar dari transition (poyo 2) tapi jalan agak jem waktu tu…so terpaksala berlenggang kangkung sekejap…permulaan kayuhan just guna small crank nak adapt kan kaki..but after more than 5 km baru dpt guna crank besar dengan selesa..

agak terkezut tahun ni sebab aku tak cramp langsung sepanjang cycling (perkara yg paling ditakuti setiap tahun)..
Adakah mungkin aku hydrate dengan secukupnya or adakah mungkin cuaca yg tak berapa nak panas.. kalo nak cakap aku cukup training, rasanye 3 kali seminggu je training tahun ni dan rasanye training last year lagi KOW kot..hermmm…

Masuk lap kedua main potong2 dgan rider lain..aku potong die, die potong aku balik..agaknye lebih 4-5 kali kitorg main potong2..macam ni takde la rasa bosan sangat..hehe
Tak lupe juga utk hydrate every 10 minutes..1 water bottle fill in with Gatorade and another bottle fill in with coke..I prefer coke than 100 plus coz it made me sakit perut sumtime..and I did replace my Powerbar with mini sneaker chocolate..it taste better and of course avoiding “bonk” so I have enough energy for the last run..

Run 2 :

Kali ni azam adalah non stop running sampaila finishing line.. walaupun lap pertama cuaca dah semakin panas ( did run under the shades) tapi tetap kuatkan mental.. terserempak pula dengan black, tajuddin dan toink completing their last lap..

Alhamdulillah masuk lap kedua kepanasan dah reda..so did increase my run pace a bit..semakin dekat menuju finishing line, pace semakin laju..semangat seperti inilah yang harus ditonjolkan (poyo 3)…

Tahun ni finish at 4:40:53..my PB for Powerman..reduce 10 min than last year..but I’m not that satisfy with the result..

Run 11km = 1:01:12
Transition 1 = 1:12
Cycling 64km = 2:21:50
Transition 2 = 1:27
Run 10km = 1:14:19

Summary from the result
Way too slow on the first run. Did improve a bit on my transition time this year sebab selalonye memang suke berlengah2..Masa untuk cycling juga merupakan PB tahun ni. ( actually this is consider slow la coz most people can do 2:10 below) ...need more training on the cycling part. Last run also pretty slow.

What I regret the most this year is that I’m not pushing at all throughout the race..the indicator is that my breath does not huffing and puffing at all from beginning of the race till the end.. don’t know why I’m taking it too easy this time..walaupun cramp adalah ketakutan yg paling besar untuk aku, tapi jika aku push sedikit at least on the cycling part and the last run, mesti bole finish lagi cepat..wuaaaa..the weather is totally ookaaay, ape yang aku takut sangat nak push pun tak tau la.…wuaarghh menyesalnyer..i know I can do better but now it’s too late to realize that..

Organizing tahun ni bertambah tambah baik dari pelbagai segi..
-water station bertambah
-ais and isotonic drinks disediakan di setiap water station
-have tshirt size list during tshirt collection..untuk kali pertama setelah 2 tahun finally
I get my tshirt size except for finisher thsirt..
-more performances during lunch award..;)
Thanks to organizer for such a great event..

Really hope for better achievement and new PB again next year..can’t wait..

Pantang larang

2010-11-02T11:37:00.010+08:00

Pantang larang and basic survival ini dipelajari semasa join short trekking di utm hari sabtu lepas bersama pelajar2 Sport Science dalam kelas Fitness Management Project yg dikendalikan oleh Mr Blacko.

If you are a beginner in trail running, please take note ;)..

Pantang larang adalah :
1. Jangan membuang air kecil/besar di kawasan air yang tidak mengalir seperti lopak, kolam
2. Jangan membuang air kecil/besar di pokok yang sedang berbuah
3. Jangan membuang air kecil /besar di kawasan yang nampak bersih / cantik seperti

ada seseorg yg menjaganya
4. Jangan memetik bunga, daun, ranting kayu atau dahan sesuka hati

Apa yang perlu dibuat sekiranya terdengar sesuatu bunyi yang mencurigakan :

1. Sila berhadapan dengan bunyi tersebut. Dont ever turn your back or run or did sumthing yang mengejutkan. Dikuathiri jika "pak belang" atau haiwan lain yang berbahaya, sedikit bunyi sahaja akan memeranjatkan haiwan tersebut. Mungkin perkara tak diingini bakal berlaku
2. Berhadapan dengan haiwan tersebut, cuba bercakap dengan nada yang perlahan dan lembut sambil mengundurkan langkah diri sedikit demi sedikit.
3. Jika diserang haiwan tersebut, attack di bahagian mata atau hidung.

Interval jom

2010-10-29T12:12:00.005+08:00

almost 1 year plus i've ignore my interval training..sesetengah orang termasukla aku mungkin tak perasan bahawa interval training is the key to run faster.i hate to do anything involving speed workout coz i dont like the feeling of my fast pumping heart beat: it is not comfortable at all and i thought i might collapsed anytime..haha tetapi sesungguhnya aku perlu sedar bahawa nak atau tak kene jugak buat utk meningkatkan level larian yang susah nak meningkat ni..

and what i've search on google is that "Running long distances alone does not develop the explosive energy systems or the neuromuscular coordination necessary to consistently improve your speed.During the running period of the interval, lactic acid is produced and a state of oxygen debt is reached. During the recovery period of the interval, the heart and lungs are still stimulated but they re-supplying bodywith oxygen to help break down the lactic acid"

So semalam aku kuatkan jugak mental untuk buat interval..sepanjang jalan ada tiang2 lampu setiap 50m..aku gunakan tiang lampu tu sebagai tanda untuk buat interval. 200 meter very fast run, dan recover 400 m..baru beberapa kali sprint lebih kurang 15 minit i feel tired already..not sure wether this method suit me or not..so i search on google again..

here's the info i got..let me share with u bagaimana nak create your own interval :

1. Choose which distance your intervals should be
The distance of your race will dictate the length of your intervals.
Intervals of 400 to 800 meters are best for mile races and 5K races.
Intervals of 1 to 2 miles are best for full and half marathons.

2. Interval recovery time
The recovery time between each hard interval should be either until your breathing returns to normal or until your heart rate drops below 120 beats per minute.During the recovery period, it is best to jog.

3. Number of Repetitions
The number of repetitions depends on how fast you run and the distance of your race. The faster you run, the fewer repetitions you will do. The shorter the race, the shorter the intervals will be.2 to 3 miles of speed followed by a rest is good when training for a 5K.3 to 4 miles of speed followed by a rest is good when training for a for a 10K.4 to 6 miles of speed followed by a rest is good when training for a half or full marathon.

4. Time
Interval training should be gradual. Training should take place over several weeks or months.Set a time that you are aiming to run each interval.It is important to run at a consistent speed.

So start ur interval training soon..

where's the motivation?

2010-10-28T13:09:00.012+08:00

kebelakangan ni, motivation super duper low and it is just myself yang sgt suke create excuses..
anyone wanna share some tips to keep up the training momentum and avoid excuses?
i know some people are doing great with their Powerman's training..
Powerman ade 2 minggu je lagi and i dont feel ready at all..
dah le nak buat full, mileage tak cukup..sangat hampeh..

weekend lalu, pada hari sabtu memeriahkan larian amal "Run For your Heart" tak lebih 3 km di UTM sbagai warm up of the day sebelum buat hill interval pada tengah hari selama 1 jam.. dan rasanye manusia2 kat UTM berasa sedikit pelik melihat Mr'. Blacko dan saya bekayuh ketika cuaca yg panas tp x berapa sgt walaupun kami rasa okay je.. saja nak adaptkn condition yg terlalu "hot" kat Manjung nnti..

a nice warm up on Saturday morning..

hari Ahad pula merajinkan diri berkayuh LSD ke area gelang patah bersama Ong and Mr. Blacko..selalunye akan menuju ke Pendas, tapi kali ni telah bertukar route di mana kami menuju ke area nusajaya straight to Puteri Harbour..dan kami telah berbincang beberapa idea serta perkara2 dimana prospek utk organize pelbagai event seperti triathlon/ duathlon/ running/ cycling adalah tidak mustahil satu hari nnti jika Nusajaya siap dibangunkan..

i like nusajaya more ( ala ala putrajaya yg baru nak develop) plus no traffic at all..
berlatih lebih sket aero position and big crank cadence..Total distance from UTM-Puteri Harbour-UTM adalah 60km berbanding UTM-Pendas-Utm 80km..But of course at Nusajaya, u can focus more on your riding skills and technique tanpa berasa risau dengan laluan traffic.

Ong attempting his first Sprint Distance in Powerman..

At Puteri Habour, take 5!!

This year wish..nak pakai one piece trisuit for Powerman race..
Tak kuat takpa, yang penting ada gaya ( statement yang sgt poyo)..

Sikap Buruk Pemandu Malaysia..

2010-09-21T13:17:00.003+08:00

-tidak mematuhi lampu isyarat
-memotong kenderaan lain tergesa-gesa
-memotong di garisan berkembar
-suka memandu laju walaupun telah diletakkan perkataan 'Awas'
-malas menggunakan lampu isyarat apabila ingin menukar lorong seolah-olah pemandu di belakang terpaksa membaca fikiran pemandu hadapan sama ada ingin menukar lorong, membelok atau sebagainya
- suka memandu terlalu rapat dengan kenderaan hadapan sehingga tidak sempat memberhentikan kenderaan jika berlaku sesuatu di hadapan
-suka memberhentikan kenderaan dalam keadaan mengejut walaupun lampu isyarat telah menunjukkan tanda merah di hadapan
-menggunakan telefon bimbit ketika memandu
-suka berlumba
-suka mempamerkan kehebatan kenderaan yg telah diubahsuai seolah macam kereta F1

Anehnya jika kita berjumpa pemandu yang bersikap liar dan buas di jalan raya, mereka sebenarnya adalah orang yang lemah lembut, menghormati orang lain, bertanggungjawab dan memiliki sikap positif yang lain.

Ketenangan..

2010-08-25T08:13:00.006+08:00

Waktu dan masa cepat saja berlalu tanpa disedari mencerminkan bahawa kehidupan dunia ini sangat menyibukkan..Kita semua berharap bahawa di bulan Ramadhan atau bulan-bulan yang lain akan sentiasa mendapat ketenangan..Juga berharap bahawa setiap perkara dapat dipermudahkan olehNya.

Selak sahaja ruangan Metro setiap hari.. Ada je berita2 yang membuatkan aku geleng kepala.. Bapak pukul anak sampai mati.. suami pijak perut isteri yang sedang hamil..anak pukul bapa disebabkan perkara yg remeh temeh..apalagi kes-kes pembuangan bayi yang tidak berkesudahan menandakan kebanyakan manusia sudah hilang pertimbangan akal..Adakah terlalu tertekan dengan kehidupan duniawi sehingga tidak dapat mengawal amarah?..

Semua manusia bukanlah sempurna termasuk diri saya..Semoga diri ini sentiasa dilindungi dari perkara2 yang tidak diingini, kerana sabar dan solat dicipta sebagai kunci ketenangan dan perlindungan kita semua.. InsyaAllah...

Penat. sangat ke..

2010-08-22T05:54:00.007+08:00

Penat sangat ke aku ni sampai for the first time ever in my life i didn't realize that i'm actually slept with my contact lense on...eww takutye, nasib baik tak hilang jauh dalam mata...selalunye telah menjadi rutin harian sebelum tido mesti cuci muka then baru buka contact lense..tapi hari tu, aku telah melupakan rutin tersebut..sila jangan buat lagi yer cik nazihah...semoga badanku dapat adapt dengan condition ni secepat mungkin..semoga body dapat recover cepat, dan maintain nutrition intake yg baik coz i'm going to do more intense workout after 1 week raya..

friday's night run was superb..waktu tu adalah waktu selepas ujan jadi udara memang sangat fresh dan sejuk..apa yang aku suke run waktu malam is that aku bole maintain pace sepanjang lap..dan kaki jadi lebih ringan untuk stride..sangat bagus untuk long distance training or speed...tapi agak kurang untuk improve ketahanan mental coz everything around you was easy..

for example, like last year Powerman..most of my training time was at night...coz seriously i dont have time after work..bukan seperti time student dulu where i always have time to train pagi or tengah hari...my cycling time is improved, but i have the worst time ever for second leg running in history sebab tak bole tahan tahap kepanasan hari itu..i'm so melted down sehingga terpaksa slow down pace and walk..just like other participant..so my perception is that training ketika waktu panas is good to improve your mental strength but don't forget to wear sunscreen okay..

semoga tahun ini, aku dapat berlatih dengan cukup coz to enter a race with preparation is satisfaction...

alasan oo alasan...

2010-08-20T11:23:00.007+08:00

Puasa adalah alasan yang lemah untuk mereka yang malas pergi training termasuk diriku..;P..Setiap hari waktu tidoku adalah pukul 10.30-11pm, which consider early for me..itupun sangat liat untuk bangun sahur..obviously dengan perut full at 7.30 pm ditambah lagi dengan pusingan kedua around 10pm at last i can't resist the tempation of my bed calling..akan cuba untuk merajinkan diri malam ni..

Hari hujan pun akan dijadikan alasan juga tak kira renyai2 atau lebat..rain or shine, i DU? aku rasa quote ni x sesuai nak diguna pkai setakat ni kerana tahap kemalasan yang melampau..

Keje? lagi tak payah cakap..sapa yang tak penat bekerja dari pagi sampai petang..kalo nak diikutkan sangat penat tu, memang sume keje tergendala betol tak.. makes me think, macam mana orang yang bekerja tapi masih mampu cari masa untuk train swimming, berbasikal dan berlari.. dan aku yang hanya fokus berbasikal n berlari ni je pun masih tercari2 masa yang sesuai untuk melakukan aktiviti tersebut..teruknye..

apa yang hebat tentang diri aku is aku sangat pandai cari alasan tapi yang bagusnyer kurang complain..ada sesetengah orang yg boleh digelar pesimistik apabila semua bende yang die nampak jadi negatif dan akan complain segala-galanya termasukla cuaca, manusia, kerajaan, kereta, keadaan, traffic jam dan sebagainye..hey i'm not that bad..

hari ni, ofis pule mengadakan jamuan/makan2 sempena Hungry Ghost Festival.. tapi nasib baik takde kambing golek sebelah tingkap macam tahun lepas..
puasa tetap puasa..

Ramadhan's Training

2010-08-18T08:13:00.007+08:00

To all kakithon or anyone who are interested to join our training in Ramadhan, kedatangan anda semua amat dialu-alukan..The pace was easy to moderate (suitable for beginner)..

Venue : UTM (bekumpul di Bus stop Tasik UTM)
Date : Every Friday Night (20, 27 August & 3 September)
Time : 9.00 pm
Type of training : Duathlon, brick (bike and run)

so jgn malas2, sila rajinkan diri untuk datang training dan meriahkan lagi suasana.. See You!!

MUDS is over..CU next year

2010-08-12T09:21:00.009+08:00

Siri yang terakhir, race yg terakhir sebelum Ramadhan menjelma..Race kali ni rase puas sket sbb kali ni aku prepare dgan training yg mencukupi..minggu terakhir tu memang aku pulun sepuas2nye trenin waktu mlm..Kalo ptg memang x sempat sebab blk dari keje dah pkul 7pm..so terpaksa ajak beberapa geng utk teman hari isnin mlm, selasa mlm and khamis mlm..walaupun venue agak jauh di UTM, ambil masa 30 min dr rumah tapi aku rasa situ la tempat plg sesuai dan selamat utk buat duathlon / brick..nak seribu daya, xnak seribu dalih...masa dan tenaga perlu dikorbankan sedikit untuk improvekan diri..

So berbalik pada race di UPM, top University duathlete telah dimenangi oleh Chan Jun Shen (UPNM) dan Juliana Ali (IIUM).. congrats to them, obviously u guys deserve it!!..While for Overall Best University : First : UPNM, Second : UTM , Third : IIUM...Sungguh x dijangka kemunculan duathlete baru tahun ni..even adik2 kite yang berumur 10 tahun pun bole tamatkan MUDS, kenapa anda tidak bole..So sila "bakar" semangat anda untuk ambil bahagian tahun depan..;)

Tahniah kepada Quick Release Adventure for such a great event, and we'll never stop supporting the event.. Tunggu kemunculan ku di Powerman Manjung untuk kali ke-4..To kakithon, we are going try harder next year dan semoga bole cari lebih ramai pelapis secepat mungkin...;)

Salam Ramadhan!!

ON OUR OWN EFFORT...

2010-07-30T08:20:00.021+08:00

ingat cycling je ada drafting, running pn ade jugak..gambar yg sgt unik!! i like..

edan, jgn brek emergency okay!! courtesy: snap-attack

at the starting line..just over 200 contestant..

Winners!!

we growing each year..

sangat2 frust bila dengar kemudahan utk membawa kontinjen UTM ke MUDS (Malakoff University Duathlon Series) tahun ni dibatalkan saat akhir.. i dunno what's the real issue..mereka tak merayu pn utk diberi elaun makanan, elaun harian, elaun tempat tinggal..hanya perlukan pengangkutan utk memudahkan pergerakan mereka membawa basikal ke tempat race..eventho UTM telah menjadi overall champion MUDS 2009, sume ni seolah2 tak berbaloi atau tak diendahkan bile mereka claim that duathlon or triathlon is not a high performance sport? so bagi mereka what is actually the terms for high performance sport? sebagai alumni/senior aku dah x heran lg, sbb mmg dr dulu pegi race dengan effort sendiri..

tp dengan semangat yg tinggi, TEAM KAKITHON keluarkan duit kocek mereka sendiri sebagai alternatif kedua..tahun ni x dpt bawa kontinjen yg besar ..memilih peserta yg mampu sumbangkan points setiap siri, tetapi selepas melihat keputusan siri pertama, harapan adalah sgt tipis apabila UPNM memberi saingan yg hebat..walau apa pun, tahniah kepada kakithon kerana telah mencuba yg terbaik..

semangat KAKITHON tidak hilang apabila mereka masih ingin mencuba siri MUDS kedua yang diadakn di Universiti Malaya..dan tetap pergi dengan duit kocek sendiri mnggunakan pengangkutan awam..LAGI..

Keputusan MUDS UPNM:

Men's University

1. Chan Jun Shen, UPNM
2. Ong Wei Xiang, UTM
3. Suhaimi Shukor, UPNM
4. Amirul hafiz, UPNM
5. Gan Shih Chau, UTM

Women's University

1. Adila Sobaruddin,UPNM
2. Juliana Ali, IIUM
3. Suria Sharudin, UPNM
4. Fazilah Abdul Manan, UITM
5. Lydia Tan, UM

(UTM tiada wakil utk Kategori Women University).

Dan aku hanya mampu menamatkan perlumbaan UPNM..tanpa training dan persediaan yg rapi plus 10 mint dibazirkan dengan cramp di kedua2 kaki..decide tak sertai siri di UM sbb badan x berapa okay.. revenge the next week di UPM..

Sekian.

Cadence 2 : Running

2010-07-01T10:16:00.004+08:00

Cadence - Running

We have looked at cadence for cycling and how increasing cadence can lead to less injury, a more efficient pedalling style, and a quicker recovery. But can the same techniques be applied successfully to running?

For those who went to La Santa earlier this year and did Brad’s running drills session (based on the Dr Romanov ‘Pose Running Method’), you’ll remember that one of the key sessions was increasing running cadence.

Watch any professional marathon runner and you’ll see that they have a high stride rate (running cadence), normally around 80-100 strides per minute. These guys are consistently clocking sub-4:30 minute miles so they must be doing something right!

The same principles apply to running cadence as they do to cycling cadence – just replace pedal rpm with stride rate (cadence), and gear with stride length.

Imagine running up a flight of stairs taking big leaps and 2 to 3 stairs at a time (low cadence and
long stride length). You may seem to move rapidly but you’ll be knackered quickly, recovery will take a long time, and there will be lots of lactic acid in the legs from pushing hard against the big forces you needed to overcome. Try the same thing again running one step at a time but with a higher cadence (high cadence and low stride rate) – quick, less lactic acid, easier recovery. Bonus.

In fact, as running puts the most pressure on (and causes most damage to) our joints and muscles, increasing cadence so you take smaller steps more quickly should again reduce the probability of injury by reducing the force (‘pounding’) on the legs with each foot strike.
By quickening our running cadence we also start to move towards the ‘Pose Method’ of running:
foot strike is more underneath the body. rather than out in front (less braking action); and the foot lands and takes off again with less time spent in contact with the ground (less friction).

Obviously, there’s a lot more to the Pose Method than just increasing running cadence but it’s a pretty good start!

Same thing applies to running up hills: we can approach the hill with a high cadence, hit the slope, then maintain the cadence but shorten the stride. This means that we will be travelling slower up the hill but we maintain that all-important rhythm, as we come off the top of the hill, we can again increase stride length but keep the same cadence to increase speed.
[Speed = Stride Length x Cadence]

To be honest, it’s all pretty logical, really. Increasing cadence and reducing stride length accordingly keeps you more aerobic for the same speed. Like cycling, you can introduce higher running cadence during the base training phase for longer and longer periods until all of your running is done at high cadence.

In summary, bike and running cadence, along with gear selection and stride length, are critical to maintaining aerobic conditions in the body during exercise. Including high cadence work in your training is an easy way to reduce your race times for free.

Original Author : Mike Potts

Cadence 1: Cycling

2010-07-01T09:27:00.019+08:00

Anyone notice how important is cadence? no matter in cycling or running..High spinning cadence on the bike and run is very important to both training and racing success at any time during the season; however, the focus must be jointly placed on maintaining a lower heart rate while achieving these increased abilities.

I found a very useful article to share..well sharing is caring..Please read below link..

Cadence Training Article – The need for speed

Cadence can be applied to any action where there is a repetitive motion: cycling, in terms of how many complete pedal repetitions are made in any given time; running, in terms of how many foot strikes are made in a given time; and, swimming, in terms of how many full arm strokes are made within a given time (although we normally refer to ‘stroke rate’ in swimming). There has been a great deal of research in the last 20-or-so years on cadence and its impact on sporting performance.

Cycling

In terms of sports, cycling should probably be the one we’re all most familiar with when referring to cadence. This has hit the headlines particularly in the last 6 years as Lance Armstrong has won 6 Tour de France races, and a considerable contributor to this dominance is his change in pedalling to a ‘high cadence’ style. Normally, optimum cadence for cyclists has been thought to be around 90-95 revs per minute (pedals revolutions, not wheel revolutions); Armstrong, however, adapted his training to develop a cadence of well over 100 rpm. But why?

What advantage does this give?

Every pedal stroke/running stride, we contract and relax assorted muscles in our bodies and every contraction and controlled relaxation requires energy. Not only this, but every contraction will produce some lactic acid, the amount governed by the strength/force of the contraction. What altering cadence does is affect the rate of contraction and the strength of contraction; hence the amount of lactic acid in the blood too and the amount of energy used.

For example, we are cycling up a hill in a big gear (‘hard to push’). Because it’s hard to push, we’ve got a cadence of, maybe, 70 rpm. Each pedal stroke pushes hard and slowly against the pedal, propelling the bike forward at, say 12 miles per hour. As the pedal stroke takes a relatively long time and we are pushing a big gear, we use a lot of energy and produce a lot of lactic acid – the exercise is anaerobic. It’s like weight lifting: lift a big weight just a couple of times, you soon get tired arms.

Lactic acid builds quickly in this case, we soon tired and our performance suffers. As it takes a finite time to flush this lactic acid from our muscles, we will also take longer to recover. This is all great strength training but not a lot of use in a race when you want to avoid the build of lactic acid as much as possible, and recover quickly after hard effort. Not only that, but the huge force we put on our knees/ankles, joints, muscles, etc, is much more likely to lead to injury.
So what’s the alternative? Well, we can speed up our cadence and pedal an easier gear! This is far more aerobic than using big gears.

Back to our hill example: we now drop a couple of gears so the force needed to push against and
turn the pedal is lower, but we increase our cadence to maintain the same speed.
‘Great’, I hear you say, ‘but where’s the advantage in that? We still have the same speed.’
Correct, but, because we are pushing less force per pedal revolution, we don’t produce anywhere near as much lactic acid, even at higher cadences, and so we can maintain the speed for longer
and recover more quickly – it is aerobic exercise. Ultimately, we can end up ‘spinning’ an easy gear at a high cadence.

This is like lifting a lighter weight more quickly and for more reps – we still lift the same amount of weight as we did before in the same time but we will feel less of the lactic burn and recover far more quickly before the next set. This is excellent stuff for toning and for muscular endurance training. Not only that but it puts less stress on your bones and joints, leading to less injury.

It’s the same principle as changing gear in your car: unless you want to wreck your clutch and
engine, you don’t drive up a steep hill in 3rd gear; you choose 1st or 2nd and increase the engine speed.

Unfortunately, this is not something we can change overnight: if you normally grind away in a big gear, it’s not easy to suddenly alter to spin small gears at fast cadences. There are a number of ways you can make this gradual change:

a. Spend most of the warm up and warm down of a turbo session in an easy gear at a fast cadence (90-120rpm depending on your capabilities). Try and develop a smooth and efficient pedalling style. At first, it will feel ‘jerky’ as you struggle to keep up with the freewheel
during the pedal cycle – it feels like there is a ‘slack period’ in the pedal stroke before your
foot seems to jump forward and fins some resistance again. This is what puts most people off
and they give up.

Persevere – your nerves and muscles will ‘learn’ in time and it will soon become nearly second
nature. A good way to develop smooth pedalling style, where you apply pressure all of the way
around the pedal stroke, is doing one-leg drills on the turbo (4 x 30 sec each leg, building to a
minute each), doing spinning classes, or riding a fixed-gear bike if you have one (nutter).

b. Over the winter, when you are doing your base training, is a perfect time to introduce a higher cadence style. Spend as much of your cycling as possible in winter in the small chainring at the front. It will feel initially like you are going slower but, as your higher cadence becomes more comfortable, the speed will come back. After your base phase, start to introduce power and speedendurance work by pedalling those same high cadences in bigger gears. It’s a logical progression and, if it works, you should spend the next year’s base training at the same cadence but you will be able to do it in a higher gear, increasing your base speed.

c. Go to spinning classes. When it’s cold and wet outside, erm, don’t go outside. Join a spinning class at your local gymnasium for an excellent workout. Do not give up on big gear work altogether, just use it for specific strength building training sessions.

Origial author : Mike Potts

ooo charlie!!

2010-06-29T10:44:00.003+08:00

This video already hit 205,100,522 views on youtube..Enjoy your day!!

Original version

Copycat version

Mental Toughness

2010-06-25T10:49:00.006+08:00

So much of running is what goes on between the ears. Racing was 90 percent mental, only ten percent of it was physical? At the time I really didn't want to believe it, but I also didn't want to do anything that hurt. that was a questionable thought for me. I was perfectly content just as long as I was on varsity, I didn't really want any pressure from other people to do well. Back then, I would rather give up than be leading a race. I was so freaked out to be in front, so scared that someone would catch me and pass me, that I would actually stop and walk. Things have definitely changed since then, but the mental toughness is something that can still be a struggle when things aren't going so great.

Mental preparation has been an essential component for Olympic level athletes for many years. In fact, elite marathoners report that mental preparation account 95% for their performance outcome. Most elite athlete claims that when all other factors are equal, mental toughness is the factor that separate one performance from another. No wonder, some athletes like Kara Goucher ( a young marathoner, now standing same level with Paula Radcliffe posted PRs at 10K (30:55), 10 miles (53:16) and marathon (2:25:53) in the latter half of 2008,) admitting to have a very low mental toughness, have her own sport psychologist to rebuild it.

“I try to think about positive things -- how great my form is, how my arms are swinging, my breathing, how loud people are cheering. My sports psychologist taught me there are a million things telling you you can't keep going, but if you find the things that say you can, you're golden.” Kara goucher

Longer runs build mental toughness, discipline, and confidence. You set a goal and you start plugging away until you reach it. In the sport of running, often times it's not about physical ability, but guts.

So, here are a couple long run routines that you can do on your weekends. They are listed from easy to hard, but you always want to mix things up so you always keep your body "on its toes."

First Routine: Run twice as long as your average run. For example, if your average run is 5 miles during the week, your weekend long run will be 10 miles. This should be a slow and easy run. The emphasis here is not the amount of miles you can run in a certain amount of time, but to get you mentally trained to spend long amounts of time on your feet.

Second Routine: Run ten miles at your marathon pace. At this stage, you should be experienced enough to hold a slightly faster pace, and this routine is designed to do exactly that.

Third Routine: Complete 75% of your long run at an easy pace, then complete the last 25% at your 5k race pace. For example, a 16 mile long run would consist of the first 12 miles being easy, and the last 4 miles being hard. The ideal here is to finish strong after you've taxed your body for several miles.

“Being a distance runner is about handling pain. If you can't manage pain, you probably won't end up as a distance runner. " Kara Goucher

A liltle crush..

2010-06-14T09:41:00.009+08:00

Well, it's just a liltle crush..He's simply hot and gorgeous.. u kalah ashton kutcher...sorry!
I add him on Facebook and follow his update on every race..

I bet u know him.. Luke Mackenzie, a profesional triathlete from Australia and five time ironman champion..

Strengths: Swim/Bike

Most rewarding aspect of sport: Seeing all the hours of hard training, pain and personal sacrifice pay off when you have achieved a goal.

Biggest achievement to date?: Not quitting in the 2006 Hawaii Ironman when I had a painful stress fracture in my knee.

Ultimate sporting goal: To win the Hawaiian Ironman

Career goals after sport?: Own my own business, travel the world and retire young!

Advice for young kids competing in triathlon - Just have fun with the sport. Triathlon is a very physically demanding sport so be careful to stay healthy, injury free and never over train. Be patient with results, learn from your experiences and always maintain good sportsmanship.

run, run, run...

2010-06-10T09:50:00.001+08:00

semalam manghabiskn malam dengan slow jog di impian emas..tak ramai yang turun mungkin disebabkan keadaan cuaca yg mcm nak xnak je ujan..tp alhamdulillah x ujan..ada dalam 7-8 org yang training lari untuk event marathon tak lama lg..manakala lagi 6 orang berkayuh dgan speed yg memang laju..rasanya kalo aku join kayuh confirm tercicir kt belakang walaupun pada lap yang pertama..huhu..so this few weeks only light2 training untuk cari balik fitness..rasanya cukup kot preparation 5 bulan target untuk Powerman nanti.. semalam pun lari x berapa jauh (dlm 3km+-).. tu pun rasa jantung x berapa ok..kaki dah rasa gatal yg amat sgt sbb mungkin selulit dah byk..

from kak haza quote: if u can't run fast, run
far..
saya tambah sket : if u can't run far also can
run fast

bole tak saya run fast and run far ? sound so gelojoh la..but not impossible...yakin boleh!!
just run no matter what..

Find natural remedies for your health..

2010-05-06T10:58:00.004+08:00

JANGAN AMBIL PANADOL & PANADOL ACTIFAST / SOLUBLE LAGI (TERUTAMA MEREKA YANG ADA GASTRIK)

UNTUK PENGETAHUAN, ikuti sebuah kenyataan benar dari seorang yang mengalaminya…
"Suami saya bekerja sebagai Jurutera IT di sebuah hospital, di mana pihak hospital sedang menyiapkan pengkalan data untuk pesakitnya. Dia mengenali rapat doktor tersebut. Doktor memberitahu suami saya, apabila mengalami sakit kepala, mereka sendiri tidak sanggup mengambil Panadol atau Paracetamol.. Sebaliknya, mereka akan mencari ubatan herba Cina atau mencari altenatif lain.

Ini kerana Panadol adalah bertoksik kepada tubuh kita. Ia merosakkan organ hati. Menurut doktor tersebut, Panadol akan tinggal di dalam tubuh selama sekurang-kurangnya 5 tahun. Menurutnya lagi, pernah berlaku seorang pramugari menelan terlalu banyak Panadol semasa kedatangan haid kerana tugasnya perlu berdiri sepanjang masa penerbangan. Dia kini baru berumur 30-an tetapi sudah perlu menjalani rawatan buah pinggang (dialisis) setiap bulan.

Seperti kata doktor tersebut, sakit kepala disebabkan ketidak-seimbangan elektron/ion di dalam sel otak. Sebagai rawatan alternatif, beliau mencadangkan membeli sebotol atau 2 botol minuman isotonik, campurkan dengan air minuman pada kadar 1:1 atau 1:2. Mudahnya, secawan isotonik dengan 2 cawan air minuman.

Saya dan suami pernah mencuba kaedah ini dan mendapati ia berkesan. Kaedah lain ialah merendam kaki ke dalam besin yang mengandungi air suam. Ia akan memberi tekanan darah menurun dari kepala anda.

Panadol adalah sejenis "painkiller", semakin banyak anda mengambilnya, semakin lama semakin kurang kesannya kepada anda. Bererti anda perlukan dos yang lebih lagi apabila ia kurang berkesan.

Kita semua akan jatuh sakit apabila usia kita semakin meningkat. Untuk wanita, mereka akan melalui pengalaman melahirkan zuriat. Bayangkan mereka akan diberi dos yang kuat apabila terpaksa melalui proses beranak melalui pembedahan. Jika anda terlalu banyak mengambil Panadol atau Paracetamol sepanjang hidup anda, seperti mereka yang ada migrain, ia akan memberi kesan sifar terhadap kesakitan yang anda alami dan anda memerlukan ubat yang lebih kuat lagi untuk mengurangkan rasa sakit. Adakah anda sanggup diberi dadah yang kuat seperti morfin?

Hargailah kehidupan anda. Fikir sebelum mudah memasukkan ubat yang "biasa" ini ke dalam mulut anda.

Untuk pengetahuan semua, banyak lagi produk2 semulajadi yg bole meningkatkan sistem imun badan.. early this year i purchased a product called "klorofil" to boost up my immunity..
dilute one tablespoon of chlorofil into a glass of water and drink it every morning and evening before u eat..some people don’t like this stuff coz some brand give a unpleasant or bitter taste..but the chlorofil I bought from cosway taste nice..
And when u take any supplement in a liquid form, it will absorb quickly to your body than the tablet form, and will give u a wonderful effect..
Since I drink this stuff, I never had any flu or fever. Alhamdulillah..

What is chlorophyll?

Chlorophyll is actually responsible for the green pigmentation in plants. What does chlorophyll do? Chlorophyll is what absorbs energy from the sun to facilitate photosynthesis in plants. Chlorophyll to plants is like blood to humans. It is important in many plant metabolic functions such as growth and respiration. Interestingly, chlorophyll is chemically similar in composition to that of human blood, except that the central atom in chlorophyll is magnesium, while iron is central in human blood. This, and the fact that chlorophyll is central in plan metabolism, had prompted scientists to find out if chlorophyll can offer similar benefits to humans. A number of chlorophyll researches have been focused on finding out the potential chlorophyll health benefits in humans.

Health Benefits of Chlorophyll

True enough, chlorophyll has been seen to provide health benefits to those who take them. It has anti-oxidant, anti-inflammatory and wound-healing properties. Here are some of the known chlorophyll benefits:
• It has been seen to help in the growth and repair of tissues.
• Chlorophyll helps in neutralizing the pollution that we breathe in and intake everyday - a good supplement for smokers
• It efficiently delivers magnesium and helps the blood in carrying the much needed oxygen to all cells and tissues.
• It is also found to be useful in assimilating and chelating calcium and other heavy minerals.
• It had been seen to have a good potential in stimulating red blood cells to improve oxygen supply.
• Along with other vitamins such as A, C and E, chlorophyll has been seen to help neutralize free radicals that do damage to healthy cells.
• Chlorophyll is also an effective deodorizer to reduce bad breath, urine, fecal waste, and body odor.
• It may reduce the ability of carcinogens to bind with the DNA in different major organs in the body.
• Chlorophyll may be useful in treating calcium oxalate stone ailments
• It possesses some anti-atherogenic activity as well.
• It can be used to treat infected wounds naturally.
• These are only a few of the multitude benefits that chlorophyll can do to the body.
• It has antimutagenic and anti-carcinogenic properties so that it may be helpful in protecting your body against toxins and in reducing drug side effects.

Kahwin??

2010-05-05T15:22:00.010+08:00

Hari ini aku sesaja nak mambincangkan topik ni walaupun xde kene mngena ngan tajuk blog.
First of all, if u all sume rajin, sila baca artikel di bawah ini (sesuai utk yg masih bujang atau berkahwin)..

http://drmaza.com/home/?p=501
( apa sebab zina lebih mudah daripada kahwin )

Terlalu ramai yg sudah bertanya, bila nak kahwin? jawapan yg paling senang sekali adalah cuti sekolah..
sebab mesti dorang sume ingat cuti sekolah tahun ni, but actual planning mungkin tahun depan, 2 tahun lagi or 3 tahun lagi.. biar la mereka buat assumption sendiri..hehe

tetapi masalah yg paling utama kenapa ramai menangguhkan prkahwinan adalah sebab kewangan..
jika ade yg sanggup buat loan, bole la khwin cepat..tapi kene fikir jugak duit yg digunakan tu bukan saja utk majlis pekahwinan atau hantaran saja tapi kene fikir jugak life selepas kahwin nanti.. adakah kite betul2 bersedia..
or jika ade parents yg sanggup nak sponsor, bole la kahwin cepat jugak..tapi kite still juga kene ade persediaan selepas kahwin nnti..contohnye dari segi kelengkapan tempat tinggal dan sbgnye..takkan nak harapkan duit parents lagi..

Tapi jika ade sesetengah individu yg mempunyai vision yg jauh, mereka takkan berkahwin selagi vision mereka tak tercapai .

Walaupun
ade yg cakap, perkara yg baik jgn dilambat2kan..it easy to talk but please show me the money!!!..
Ade yg cakap..rezeki orang selepas kahwin lebih murah ; jika benar alhamdulillah..
Ada yg cakap..jgn bertunang lama2, byk cabaran dan dugaan ; mungkin btol jugak..sebab dah terjadi pada membe2 aku..tapi ape punca putus tunang tu?
Ade yg cakap..6 bulan pertama kahwin semuanya indah..selepas tu baru la nampak prangai yg sebenar ; mungkin btol jgak sbb byk terjadi pada ramai indidvidu..walaupun dah berkawan 4 or 5 tahun, semuanya berubah hanya selepas khwin.. bagi aku, mungkin karakter individu tu sendiri yg menjadikan perkara ni berlaku..

Memang tanggungjawab isteri untuk melayan si suami..dan isu ini sgt meng"concern"kan aku..
Jika zaman dulu.. suami sibuk bekerja mencari rezeki untuk menyara keluarga manakala tidak mustahil isteri pula fulltime menguruskan hal2 rumahtangga kerana tidak bekerja..
Tapi zaman sekarang..isteri juga bekerja membantu suami mengurangkan beban mencari rezeki.. jadi salah ke jika suami membantu isteri pula dengan hal2 rumahtangga..
tapi ada yg tidak mahu bertolak ansur...it happens almost in many marriage..and is there any arguing if i'm saying that most women works double than men nowadays?..no offense but it's the fact.. no wonder some women can't handle this kind of stress..and not possible many problem will occur in any marriage from this silly thing..
please la no need to be ego or selfish..
zaman sudah berubah, so people also need to change...don't live in a "soo yesterday" philosophy..renung2kanla..(opps sungguh sensitif isu hari ini)

So complicated kan..

Tips Berumahtangga
http://mas76.multiply.com/journal/item/22

P/S : terima kasih kerana sudi membaca post yg ntah2 ape ni..suddenly this topic just cross my mind..hehe

world is changing..

2010-04-16T15:04:00.013+08:00

This striking image of a sad face weeping was etched into melting Artic ice on Norway's Austfonna ice-shelf. The glacier has been vanishing at the rate of 160ft a year for 12 years.

Some scientists say an increase in the rate of melting of the world's glaciers is evidence of global warming. Argentina's Upsala Glacier was once the biggest in South America, but it is now disappearing at a rate of 200 metres per year.

Glacial change. In 2001, the glacier had shrunk by some 2.5km, and its 'snout' had shifted about 450 metres higher up.

Rising tides.
Some scientists predict that a warmer climate will trigger more violent storms, which will cause increased rates of coastal erosion.

Vanishing islands. Thousand independent scientists, predicts that sea levels could rise by between 9 and 88cm in the next century.

This image shows Mount Hood in Oregon at the same time in late summer in 1985 and 2002.

Images show damage to White Spruce trees in Alaska caused by the pests.

Runners and skin cancer 2

2010-04-15T12:00:00.004+08:00

The reasons for the rise in skin cancer in athletes include:

Increased time doing outdoor activities
Decrease in the coverage of clothing worn
Increased sweating (increases the individual photosensitivity of the skin, facilitating the risk of sunburns)

Skin cancer can occur in anyone; however, some characteristics may increase your personal risk, such as:
Fair skin
Blue, green, or hazel eyes
Light-colored hair
Freckles
A tendency to burn rather than tan
A history of severe sunburns
Have many moles (over 50 – 100)
A personal or family history of skin cancer.
Work outdoors

Preventing Skin CancerThe following tips can help you prevent skin cancer:

Use a sunscreen with an SPF of 15 or higher every day.
Apply sunscreen to all exposed skin
Apply sunscreen to dry skin 15-30 minutes before going outdoors; reapply every two hours.
Avoid exercising between 10 a.m. and 2 p.m.
Use extra caution near water, snow and sand. They reflect the damaging rays of the sun.
Do not burn.
Any time you notice a new or unusual area on your skin, see your physician

example of picture : http://www.drmelton.com/Chicago/skincancerpictures/

Runners and skin cancer

2010-04-14T14:59:00.004+08:00

A study from Austria has shown that marathon runners are at increased risk of both melanoma and non-melanoma skin cancers.

In this study, which was published in the November 2006 issue of the medical journal Archives of Dermatology, researchers examined the skin of 210 marathon runners and 210 non-runners who were matched to the runners for age and sex. The researchers found that the runners had a larger number of suspicious moles and other skin abnormalities suggestive of an increased risk of skin cancer than the non-runners did.

The increased risk of skin cancer in the runners was probably due primarily to their extensive exposure to sunlight during lengthy outdoor training runs. Most of the runners wore only running shorts and sleeveless or short-sleeved shirts while running, leaving much of their skin exposed to the sun, and only about half of them used sunscreen regularly.

Another factor that may increase marathon runners' risk of skin cancer is weakening of the immune system. Very intense athletic training, such as preparation for marathons, has been reported to impair immune function. Impaired immune function is associated with an increased risk of some types of skin cancer, including melanoma.

Although marathon runners may be an extreme case, athletes who participate in other outdoor sports are also at increased risk of skin cancer. Athletes in many sports train and play in the midday sun, when exposure to ultraviolet light is greatest. The situation is made worse by the fact that athletic activity causes sweating, which reduces the amount of ultraviolet light needed to damage the skin and can wash off sunscreen.

The American Academy of Dermatology recommends that people stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are the strongest. Athletes who must train or play during these peak sun hours should wear protective clothing, such as a hat with a brim and long-sleeved shirts, and should wear sunscreen on the exposed parts of their bodies. Because sunscreen can be washed off by sweat, it is important to reapply sunscreen frequently while exercising.

from : http://www.skincancerinfoline.com/

GLee

2010-04-06T09:30:00.007+08:00

Glee is actually american comedy musical TV series that i love to watch..lebih kurang High School Musical but much much much better..the different is that HSM is a movie while Glee is a TV series..my favourite after Desperate Housewive..
It's about the ups and downs of a high school glee club, or show choir.

Glee manage to balance well.. its call musical, of course la bnyak nyanyi tp bukan mcm cite hindustan tu okay.. Setiap character have their own space to develop n have to say each of them is unique..
sumtimes i wonder macam mana they all can build up all those kind of character..ermm
and most of all, how u can send a message or feeling to sumone just by sing them a song..nice huh?..
and even u never heard one of the song, the colaboration of each song will makes u love it..
and the soundtracks is great too specially when u're into early 80's & 90's songs..

U should watch this series.. then u'll understand what i'm saying..enjoyzz!!

back on track..

2010-03-31T15:47:00.006+08:00

After a long break (sigh) ada la dlm 4 bulan do nothing, finally i started my workout on last friday running 8km++ with average pace + hilly route + i dont puke..actually i joined the UTM night run with other kakithon..the most difficult route (i guess) at this 4th series..
my evaluation bout my performance that nite :- i still have my stamina, so so fitness, zero strength coz i have to walk climbing up the hill on 3rd & 4th lap (pity me) and heavy breath..
of course other kakithon get their top placing..congratulations to all..

this year was full of blessing to kakithon, coz they slowly becoming a hunredaire, some already a thousandaire collecting their winning prizes every month..
and as a senior, i really happy with their achievement..

the most impressive improvement so far is li ting..coz she just start joining kakithon only for 1 sem & without any sport background, already break a masum record for 1500m & 3000m..that's what i call a"super woman"..
now, she's training for SUKMA..wishing all the best to her..and also to other kakithon, "lift your spirit high!!"

as long we have the courage, passsion & determination, everything is possible..

what concern me the most is myself..i know that career now is my no.1 priority but i can't abandoned
my sport coz i love doing it and i need to learn how to balance it with an effective training schedule..
now, i'm back on track...

Just wanna share..

2010-03-01T17:00:00.004+08:00

Just wanna share this video with all of u..
grab from my friend's blog, hana..
so touching...

how do I know I’m ready for a marathon?

2010-02-11T09:21:00.003+08:00

First of all, aku ucapkan tahniah kepada mereka2 yg telah berjaya menamatkan larian 42km baru2 ni di Putrajaya Night Marathon…Kepada mereka yg pernah lari 42km tahun lepas, or tahun2 sebelumnya, aku ucapkan tahniah gaks..so when is my turn to take part in marathon..

I know for certain people, It's important when training for a marathon to have a goal. Normally for first attempt at the marathon distance everyone’s goal may be just to finish. That's a reasonable goal …but for me, I’m not only want to finish, but I want to finish without getting injured and I want to finish knowing in my heart that I will run another one sometime in the future. It's important that my goals be both attainable and reasonable. I probably wont’s set any goal that impossible to be achieved, coz I will become disheartened or frustrated and may not want to run another marathon.

So, how do I know I’m ready for a marathon?

Some might say that we need to run at least for a year.. quite a long time rite?.. but if there are people who run a marathon after they start run for about 2 month, that’s a special case..hehe wether u finish in 3 hour or four or six, it’s going to put a lot of stress on your body..so don’t play2 ok.. even orang yg dah lama berlari pun still follow a marathon training schedule to run that gruelling 42km..

Do I have an averaged 30 miles to cover each week? Absolutely not. even 20 km pun tak sampai lately. running a marathon requires me to do 30-40 mileage every week for at least 3 month…so I can start taking part a marathon wether on May or July..when thinking about there a people died during an attempt for marathon, it really freaks me out..so I need to train really well..

Besides physically demanding, a marathon requires a mental toughness that most young runners haven’t develop yet..so please don’t ask someone below 18 years to commit a marathon.. easy word : marathon is a older runner's sport who have lots experience in running..Most young people under the age of 18 haven't learned that patience is a virtue. It takes patience to train for and patience to run the marathon.. plus, it was lucky to have a marathon in Malaysia when the sun don’t shine, if the sun above my head, so it’s going to be my mental torture for the day.. I 'll appreciate the event more if I wait until both physically and mentally ready…

Do I have at least two or more races in the past year? A marathon shouldn't be my first race. Even if I know I won't be finishing any faster than five hours or six hours, I still need to have some familiarity, and feel fairly comfortable with race protocol such as , pinning your number correctly, lining up in the right place, drinking at aid stations etc

Do I have the time to commit to the training? Anyone who has run a marathon will probably agree that actually running the race is easy, provided you've done the training. The training is the hard part. Make sure I have support from my family, co-workers and friends. And if I’m in the midst of a lifestyle change like getting married, starting a new job, consider putting off the marathon training for awhile, then sambung balik..hehe

If I achieved the above requirement, that’s when I’m ready to run a marathon..

just run..

2010-01-25T12:28:00.008+08:00

Aloohaa.. long time didn’t update my blog..plus, nothing to be updated..hehe
I still haven’t start my regime yet.. mmg btol2 sdg cuti2 Malaysia..
Dunno.. juz giving myself a break..

I just read a post from “ The closet sport freak” title giving myself a time out.. After read the whole thing, thinking it for a while, I realize that we’re having a similar thought… definitely the same..

When I first start running 5 years ago, the first year was a lot of fun..i really love and enjoy my run soo much.. every run I did was so free and my body is loose from any specific technique…Until people start to see me as a University runner..mana tak nye..asik nmpak muka aku je yang lari pusing UTM tu.. hehe..Then I start to involve in the U sport event, took part in many open races..And when i see myself in a very competitive situation, i just want to be better..

Semenjak itu, bermula la sesi training.. I did improved my performance by doing some extra workout, weight training, train with the guys by following their pace, did the intervals, drills which I never had before..when I bought my first sport watch, I always record my time for each mileage..then the next day, I’ll target a better timing for the same mileage I had yesterday...then going back home I will jot down everything.. kononnye nak tgk sejauh mana improvement..and when the improvement did not reach my expectation, i cry!!!...seriously..
can u see how this whole thing really carries me away..
and soon I admit that the run became not fun anymore..
Frankly speaking, It turns into a burden and stress..

After I started my career, my training time reduce to 50%..Makes me helpless..membuatkan ku sedar, tak mungkin dpt improve mcm dulu lagi..
if I train mcm org gile pun, how much I can improve?
How far I can compete? When I can’t really 100% committed to it..
Not sure.. it’s kinda complicated..

Maybe after this, I want to loosening up a bit..Don’t want to think so much, just want to let go..Just run and run freely again...there's nothing to lose..

2009 in memory..

2009-12-23T08:18:00.028+08:00

Tinggal 8 hari saja lagi, tahun 2009 bakal berlalu.. seems like everything happened so fast..
I think that Malakof 12 km is the closing event for this year .. but for me, Powerman is the last race this year..and i didn't do any training since that..really miss my training...i just feel less motivated when there's no race to take part..almost 2 month aku x lari ok.. rasa weird and x best..i will start my training regime next year lor.. and also a bit struggle to seek my fitness back..

nothing much special happened in 2009..i got new job on June and will be confirmed around this month..so far the job and the environment here is okay..but what i learnt is that don't trust anyone easily & just focus my own work..

other than that, event race yg aku tak bole lupe is sirkit mendaki gunung datuk and sirkit kembara gunung nuang.. dan yg paling best, aku enter race ni dua hari berturut2 & berjaya mendpt top 10...memang gile la..dan kesannya aku perlukan sebulan utk recover everything..
race gunung is so challengging, there are certain risk..so u must be well prepared for it..

grueling race ever..kaki sakit takle handle..maybe effect from wearing only kasut getah..but the grip is the best..less slippery

2nd race yg best is Sundown Marathon at Singapore..we get 2nd place for mix team relay.. and the best time i did for 10.5km at 53:00 ++..Actually sudah lama i want to target below 50:00 for 10 km but i'm so lazy to do speedwork..things i hate the most in my schedule & sumtimes i skip..i prefer to do a long slow distance run..no wonder others can improve & run fast but i still ketinggalan di belakang..

my fav race photo in 2009..too many runners at S'pore..hardly to believe we can get placing..so kira tak rugi la..

We also gonna have a night run this february at Putrajaya..so i'm taking part for half marathon maybe..asal finish ok la..that's why i decided to start my intense workout early January..this month telah dijangkiti oleh M virus..MALAS..

After finish the prize ceremony for Sundown, kami semua bergegas balik to take part in JB Eco Challenge the next day..my first adventure race..enjoy it so much!! Nasib baik la there is sumone willing to organized a race in JB..Thank you abg Dale..if not, can u imagine how many race held here in JB?? the answer is zero..haha not really zero la.. ada la jugak run race tp kecik2 je..so not really excited to take part..

walaupun tak berjaya mendapat tempat, tapi pengalaman yg kami dpt adah sgt berbaloi..thanks to supporters yg sanggup dtg memberi semangat..

Than after that, followed with MUDS series around july..Duathlon is my priority sport since 4 years involved with sport..people, if i know how to swim maybe triathlon will be the highest priority..until now still struggling with treading & freesytle.. too bad..ok, forget it..

MUDS series is the only race i got 1st place..even no cash prize, i dont care..at least i know how's the feeling when i can get 1st place..unfortunately, my tayar pancit on the third series so i can't do hetrik ..not sure if i can repeat same achievement next year, i believe there will be more competitior on 2010..it's good..after all, i'm doing it for the sake of my passion through sport..

my fav photo with kakithon..it's been like 3 years we share everything together..victory, failure, knowledge, wisdom, pain..

the best part through 2009 was my outdoor trip to Sabah..sgat2 la menyeronokkan & the memories will remain forever..eventhough i'm so bankrup this month, hope this coming new year going to bless me with lots of success, happiness, health, luck and livelihood (already pray on previous maal hijrah)..amin..

EDISI KINABALU IV (WHITE WATER RAFTING)

2009-12-16T10:58:00.013+08:00

After finished our grueling expedition hiking the mount Kinabalu, we continue our activities with white water rafting at sg. Kiulu. Arrived there on Tuesday night and sleep at their campsite..not really inside the tent. but we sleep on the the ground sheet that hold together with 2 woods. (i dont know how to explain this, maybe u can look straight to the picture).

memang selesa dan best..tido next to the river, so refreshing..have a very good sleep till the next morning..

The next morning, at 10pm evrybody were ready..we were explained by the instructor bout some basic gear and safety regulations..only 6-7 person allowed in one boat.. S. Kiulu provides a level 2 rafting, a milder alternative compare to Padas with gentle rapids passing lush green jungle forests, orchards and villages. During the dry season the water level of the river is too low for rafting. so the kebarangkalian for us to capsize just only 1%..but for level 4 at Sg. Padas, the chances increase to 99%..

but they are one boat which is purposely capsised themselves so many times..wether thay want to do some practise by getting back into the boat or just bcoz of "show off" reason.. hehe we called them the "extreme boat"....

actually this skill is also important if u want to go for level 4 water rafting..lucky that this guy is not heavy, so his other friend can just pull him back to the boat..

but for my team, we were called the "rescue team" bczo we saved one person from the "extreme team" that almost drifted away by the river..

see how strong we are..and so happy we can save sumone's life..hehe

Another team called "hanyut team"..coz every person almost hanyut during the body rafting or water confident session.

EDISI KINABALU III ( SUMMIT)

2009-12-10T15:57:00.011+08:00

OK. This will be a short post but I’m going to put more photos to share with all of u..
We start moving from Laban Rata to summit at 2.30AM..only able to get few hours of sleep..
The journey to summit takes 3 hour ++..it’s getting harder to breath up there coz the oxygen is reducing..and my nose keep on runny..temperature is 0 to -4 celcius..

Edisi Kinabalu II ( hiking)

2009-12-09T12:31:00.005+08:00

Yeah, our adventure journey begin around 9.30am after full body stretching..we decide to take mesilau route coz some said the view along the way was amazing..i’m not sure how amazing it was at the 1st place.. but believe me people, it’s true.. the extra 2 hours was absolutely worthy..u can see the magical creation just in front ur eyes..can’t get enough of it..

But hiking up kinabalu is not just physical challenge for most people but also a mental challenge for them.. I thought with an athletic background, it’s going to be easy for me..actually NO..deep from my heart I almost want to quit, but try to give it all I’ve got..plus, it was raining the whole day and for me it’s better to rain..

baru 1.5 km? rasanyer cam dah jauh berjalan..more photos will be upload..

We spent 1 hour for each km..it was slow..the stairs to climb was as high as my knee.. all I can think about is to reach Laban Rata as fast as I can..Me, Black, faraeid,adik, afi and zack were the first group to lead the MARC team..but the longer we walk, only 3 (me, black n faraeid) of us were left together..it’s not that we won’t wait for them.. but the longer u stop and rest, the more ur body will shiver from the cold wind (tips n technique of the day).. so I think it’s better to move fast..

On 1.59 pm, we reached the 3 junction heading to Laban rata n Timpohon Gate..And we took the right side..If u follow the left side, u will go down back to Timpohon..I remember the guide told us that if the exam was held for Kinabalu hiking, only 3 us will pass the exam while others will fail.. coz we need to reach the junction before 2pm..wow congrats to us..pass through the junction was a relieve.. but we still have almost 1.5 km to go..and I can see more stiff climb ahead..urghhh give it all I’ve got..

The rain won’t stop.. Maybe it’s a blessing for us..the guide keep telling me how many distance were left before we reach Laban Rata..it’s good.. like the same thing when u are running and u keep looking far ahead to see where’s the finishing line then u can sprint..the last 0.5km for me was the struggling part..but I manage to maintain the pace with black & faraeid..i was breathing like crazy..

I’m happy to see Laban Rata in front of my eyes..it was 3.30pm & heaven..plus, I was amazed how they build Laban Rata n Gunting Lagadan almost on top of Kinabalu ( how they keep supplying food, equipments and gas there).. bravo!! Drank 2 cup of hot coffee was enough to keep my body warm..
Just lepak for a while, check in to the room, hot shower, zzzzz….

Tips:

1. Please wear an aprropiate attire..for me, I feel comfortable just wearing tshirt n tight..at kaki gunung, it was a bit cold but don’t worry coz you’re going to sweat during the hike..plus, it was raining season so I want to minimize my wet cloth..

2. keep hydrated..even the wether is cold, ur body keep running out of fluid. iF u want to pee (sorry, don’t know what more suitable term for this), there are toilet provided on every km..:)

3. There are also small hut provided on every km. u can rest whenever u want..but don’t take too long..10-15 min is enough or else ur body will shiver..and for guys maybe u can take off ur wet tshirt for a while..the guide did told me that the only technique during the hike is to rest not more than 15 min to avoid ur breath huffing and puffing everytime u start after the long break..and it’s true..

4. My suggestion for u is to buy the RM3 magical stick at mesilau..for your body support along the journey..it will reduce the impact on your leg specially during descending..it helps me a lot..thank u magical stick..

EDISI KINABALU 1 (before hiking)

2009-12-07T11:29:00.018+08:00

at last, the 1 week program that had been planned was over.. duhh, i'm so sad..today is my 1st day working after the long break..it's not easy to get 5 day leave ok people ( but i manage to get over it)..wutever it is, memories in Kinabalu will always be with me..

the excited part is that, the MARC UTM team arrange everything just three months before the actual date..respect2..so lucky that not many people hiking up Kinabalu on Disember because of the rain season so they are able to book the transportation and accomodation..alhamdulillah..

we departed from KLIA to KK on 28/12 sharp on 9.15pm..it was my first experience on the flight.. jakun nye but able to act calm and cool...haha...the service from the MAS crew was tip top..we were served with i set of menu for dinner.. whether u want a chicken satay with nasi goreng or kari ikan with nasi kandar..of course i chose chiken satay..reach KK on 12 midnight..Fetch by UMS staff and we stay at UMS college that night..

really thanks to MARC UTM for inviting me to join the program..

the next day, around 11pm UMS bus already waiting at the front gate to bring us to Kinabalu Park. The journey took almost 2 hour. have to say, that the view along the jorney was spectacular..i only capture some photo coz i totally forgot to bring my baterry charger for my camera and handphones.. very clever!! so enough capturing photo.. i need to save the baterry for my pictures on top of Kinabalu..in case people dont believe i reach the summit, at least i have prove for that..

we reached kinabalu park and report ourselves there..most of the members, they brought 50L-60L haversack for this journey..are they sure want to bring this heavy stuff hiking up? hello this is Kinabalu, not an ordinary mountain for u to climb..after a little discussion, we agreed to bring only necessaries stuff to the top..only important stuff like toilettries, some cloth for bedtime at mesilau n laban rata, cloth for hiking up summit, hiking shoes, head lamps and some tit bits.. that's all..i packed everything in my other bag (the smaller one) and leave other things there..yeah, my bag become even more lighter..it will be easier for me during hiking tomorrow (easy??)..we'll see

at kinabalu park where u need to report urselve here, keep ur heavy bag here

as we decided to follow Mesilau route the next day, kami dibawa straight to Mesilau and stay there for a night. JOurney takes 30 minutes from timpohon gate..that night, makan besar was held until kami x larat nak makan lg..seems like everybody enjoys themselves so much due to untight schedule and aktiviti bebas..it was fun..really..

tips:

1. please dont forget to bring you camera charger or handphone charger for this trip..lucky, that FB already exist..so i just wait for others to upload their photos and tag my name..hehe

2. during your stuff transfer at timpohon, please make sure u bring all the important stuff, specially the raincoat, headlamp, windbreaker, snow cap for cold weather preparation at Laban Rata and summit..it's really cold ok..even mat saleh also cannot tahan the cold..

3. no need to bring too many food because u paid for everything to be served (i mean if u paid for the whole package at kinabalu park)...only bring some tit bits during ur hiking in case u feel hungry..and please dont forget water!!

wait for my next updates about our hiking..

Here i come..

2009-11-24T08:06:00.008+08:00

Here i come Mount Kinabalu!!..

akhirnya hari yg dinanti2 semakin hampir..

sabtu ni kami akan bertolak ke sabah..

it has been my dream to one day conquer Mount Kinabalu..at last, MARC member from UTM step forward to organized the event and invited me as UTM alumni to join the program..

i just recover from my flu and cough this week..

did not train since my last race Powerman 2009..

just hope i can reach the summit..

i start to read blogs that post bout mount kinabalu hiking experience..some say they got headache when reaching the summit (altitude sickness)..some say they can't stand the cold wind which make me a bit nervous but i just get even more excited to begin my outdoor journey to Sabah..

As you can see, there are 2 trails going up and down Mt. Kinabalu. According to our tentative, we're going to take the Mesilau trail, which is 2 KM longer than Timpohon route.

After the Hiking, we're going to do water rafting at Sg. Padas..

Things to bring (quick tips):

Laban Rata to Low's Peak

It is a night climb, usually cold and windy. So, warm clothes is essential. It reaches below 5°C at the peak!
-Torchlight. Headlight is better as most of the time you have to hold the rope in the dark.
-Balaclava mask. It will protect your face from the cold wind.
-Gloves.Waterproof gloves is best. It will protect your hands from rope burn and cold.
-Wind breaker or jackets, long sleeves shirts, thick trousers/cargo pants, thick socks and good shoes.
-500ml water bottle. The only place to refill you bottle is at Sayat-sayat Hut.
-Raincoat.
-Some light foods.
-Camera with enough memory cards or film and batteries.
-Waist pack is handy at this time as you could keep your camera and raincoat inside.

OFFICIAL RESULT..

2009-11-15T19:59:00.005+08:00

RUN : 11KM
CYCLE : 64KM
RUN : 10 KM

YEAR 2007

RUN 1 : 1:02:22
T1 : 0:01:35
CYCLE : 2:36:59
T2 : 0:01:21
RUN 2 : 1:11:59
TOTAL : 4:54:09

YEAR 2008

RUN 1 : 0:58:47
T1 : -
CYCLE : 2:38:24
T2 : -
RUN 2 : 1:09:53
TOTAL : 4:49:55

YEAR 2009

RUN 1 : 1:01:21
T1 : 0:01:56
CYCLE : 2:26:15
T2 : 0:02:35
RUN 2 : 1:18:29
TOTAL : 4:50:38

TARGET NEXT YEAR

RUN 1 : BELOW 57:00:00
CYCLE : BELOW 2:15:00
RUN 2 : BELOW 1:05:00

P/S : i don't have time to train like a pro, so this target should be okay for me..haha
hopefully it can be achieved..

"HOT" Powerman..

2009-11-11T13:41:00.034+08:00

Antara byk2 event kat Malaysia, event Powerman je la yg aku x bole sabar nak pegi.. Walaupun setiap tahun rasa serik nak join lagi, tapi aku tetap register tahun depannye...

Mlm sebelum race mcm biasalah... prepare race no, pam tiub, isi air dlm botol..tahun ni aku bwk 2 botol air so nnti second lap cycling x payah aku refill air lagi..race tahun ni aku rasa mcm tak seronok sgt sbb condition lutut x berapa ok.. just doa banyak2 spaya aku berjaya abiskan race tahun ni..tp still aku rasa x puas hati sbb kebarangkalian aku nak buat PR tahun ni mungkin x kesmpaian..

Pagi sebelum race aku mkn 4 keping roti gardenia berkismis..mmg mkanan favorite aku sebelum race..nak mkn Powerbar pg2 tak menyelerakan langsung..sampai je stadium Manjung, set up bike, check in transition, cari toilet..

Run kali ni aku x bole nak run laju2...takot jikalau condition lutut jadi makin teruk..bole dikatakan aku lari lebih slow dari time training.. tapi sebelum race mula, aku ikut nasihat Black supaya ikat masking tape putih pada bahagian ankle seketat yg mungkin..tak pasti ape fungsi dan tujuannnye tapi alhamdulillah lutut aku mmg x wat hal langsung utk run yg pertama..semasa larian aku try juga kurangkan impact pd kaki kiri... keep hydrated, aku teguk air kat setiap water station..timing 1st run utk thun ni lambat 3 min dr tahun lepas.. mmg real slow..juz nak ucapkan thanks a lot kat black sbb sanggup jadi pacer aku kali ni..bagi aku kata2 positif utk abiskan 1st run..

thanks pmtey!!

During bike, mmg aku berazam nak kayuh laju sket dari tahun lepas.. awal 5km aku cramp tapi aku taknak trun drpd bike...aku buat mcm2 strecthing sampaila aku figure out satu cara utk hilangkan cramp...at last muscle aku dah dpat adapt dgan conditon kayuhan time tuh, tkar crank bsar dan aku kayuh laju sket.. angin pagi tuh mmg tak dpt digambarkan kuatnyer..kdg2 aku rasa kyuh macam laju, tapi tak pegi.. tahun lepas, byk org sayur aku time cycling.. tapi tahun ni seems kurang sket dan aku byk potong org specially masa naik flyover tu..hehe mmg seronok..

Dan masuk second lap, energy makin kurang, kayuhan makin slow.. aku tgk org lain mcm dah slow down sket..angin rasanye makin kuat dari 1st lap tadi.. ada jugak aku tgk beberapa org yg trun drpd bike sbb cramp, ada 2-3 org yg dah sorong bike sbb pancit..panas time tuh juga tak boleh digambarkan lagi..jumpe water station trus siram kepala dgan air..bile nak sampai..bile nak sampai..at last sampai jugak.. timing aku untuk bike tahun ni reduce 15 min dr tahun lepas...wow!! memberangsangkan... mungkin next year bole reduce lg..

masuk 2nd run, aku dah x larat nak lari lagi.. bong + ada sumthing cucuk kat lutut.. lutut aku telah menunjukkan tanda2 yg tak baik..tgk jam ade lagi 1 jam 25 min utk cut off time..ni kalo aku jalan je mmg x sempat abis.. nak taknak, aku paksa jugak kaki utk berlaari..hari yg panas terik ni mengingatkan aku tentang gurun sahara...walaupun aku tak pernah pegi gurun sahara, tp aku rasa mcm dah ada kat sana.. dan powerman tahun ni la paling banyak aku berjalan.. itu je rekod yg berjaya aku pecahkan..berjalan plg banyak utk 2nd run..lambat 9 min dr tahun lpas..mental aku tak berjaya atasi tahap kepanasan hari itu...itula padahnye kalo slalo trening malam..hehe

akhirnya aku berjaya jugak finish dalam 4 jam 50 min...lambat 1 min dr tahun tahun lepas..
nampaknya tahun ni, tiada pencapaian yg patut dibanggakan... walaupun aku mampu improve time cycling, tapi time utk running adalah rekod terburuk sepanjang 3 tahun ni..

lagi sket je!!

at last!!

Powerman 2009 adalah satu2nye event yg aku takkan miss setiap tahun.. Banyak sgt perkara yg aku pelajari terutamanya utk fight dgan diri sendiri..walaupun penuh dgan cabaran, tapi merupakan kejayaan terbesar jika mampu aku atasi... tapi ni baru je POWERMAN.. kalo IRONMAN lagi besar cabarannya..

Tahniah untuk semua FINISHER 2009. Semoga event akan dtg dpat menarik minat lebih ramai peserta.. SEE YOU NEXT YEAR, POWERMAN !!

bersiar2 at menara condong pisa

Padah yang menimpa..

2009-11-11T08:54:00.010+08:00

What a stupid mistake that i made on Wednesday just before Powerman..Bulan lepas kaki kiri aku baru je recover drpd knee pain..takde rasa sakit semenjak aku start trenin sbulan sebelum Powerman..

Hari Rabu terakhir, aku decide untuk wat short distance duathlon dan lari 6km utk 1st run..apa yg silapnye tanpa berfikir panjang, aku telah berlari di atas pedestrian walk dgn pace yg agak laju dr biasa..dgan keadaan lutut yg baru pulih, sememangnya ia amat sensitif dengan permukan/ type of surface semasa larian dilakukan.. pd mulanya mmg takda rasa ape pun time lari & cycling..dan sakit pd lutut kiri tiba2 terasa pd 2nd run..

aku agak risau dan rasa mcm nak menangis pn ada.. sbb aku mmg dah ready utk race ahad ni..tp lain pula jadinya..kalo btol2 nak sembuh dr knee pain tu sekurang2nye perlukan 2 mggu rehat tanpa buat sebarang workout.. dan soalan2 yg berlegar di kepala time tu, mampukah aku finish utk powerman, sbb nak capai target (utk wat timing yg lebih baik dr tahun lpas) mmg tak boleh dicapai lgsung..inilah yg dinamakan padah menimpa pd saat akhir.. dan aku decide mlm tuh adalah hari terakhir aku trenin utk Powerman dgan harapan lututku beransur pulih..

do my best...

2009-11-03T08:15:00.009+08:00

akhirnya hari yg di tunggu semakin hampir...Powerman 2009 adalah event terbesar utk aku setiap tahun.. tahun 2006 adalah pertama kali aku ambil bahagian dalam Powerman tp hanya kategori sprint, tahun 2007 aku berjaya memiliki road bike dan decide utk buat full distance.. begitulah seterusya pd tahun 2008 dan 2009..

my first time as finisher Powerman 2007..7th time for Black. Melody Tan, Powerman Director was soo amazed with his loyalty to Powerman race.

to be in the top 8 is quite impossible for me.. Because Powerman adalah event international dimana atlit dari semua pelusuk negara dtg utk mengambil bahagian termasukla Singapura, Thailand, Filipina, Australia, Switzerland, South Africa, Belgium dan lain-lain..like most people run a race to see who is the fastest, but i run a race to see who has the most guts..besides having fun during the race..overall, all that matter is u finish the race..

Powerman 2009. Participant is increasing each year.

like last year, i have no problem at all during my run..coz most of my training last year was focused on my run.. but of course, i suffer a lot during the bike..cramp all the way.. and start to run again amazingly..hehe

but this year, there are slightly change on the schedule of training.. now, i'm more focused on the bike session but lack of running session.. and i cant wait to see what happen on the race day..haha

just wanna wish all the best to all friends taking part.. hope together we can finish the race and can achieve our own target this year..

Life is never perfect. Life is filled with obstacles to make you wiser and grow to who you are today. So love yourself first and you will love life even more. Love your life because what more is there."

About me!!

2009-10-30T09:09:00.014+08:00

I took some quiz to know more about personality.. and most of it adalah benar2 belaka..
Actually, this stuff 90% boleh dipercayai kerana banyak kajian telah dibuat samaada mengikut tarikh lahir, bulan lahir, tahun lahir, zodiak atau sebagainya....

About me:

-Suave (Smoothly agreeable and courteous; Sweet; pleasant; delightful; gracious or agreeable
in manner)
-Compromising (A beautiful way to solve issues and problems peacefully through straight
forward conversation)
-Careful, cautious & organized ( don't like last minute stuff )
-Likes to point out people's mistakes ( i do sometimes, rarely see my own mistakes until people
told me) .. terukya..
-Likes to criticize ( true also..but i do it in a polite way)
-Stubborn.
-Quiet but able to talk well ( don't like to talk rubbish.. some people talk too much but pointless..i do speak whenever necessary)
-Calm and cool.
-Kind and sympathetic.
-Concerned and detailed.
-Loyal but not always honest ( kekadang ada jugak tipu2 sunat..hehe)
-Does work well.
-Very confident.
-Sensitive ( love to laugh a lot but prone to be sensitive)
-Thinking generous.
-Good memory.
-Clever and knowledgeable.
-Loves to look for information.
-Must control oneself when criticizing.
-Able to motivate oneself.
-Understanding.
-Fun to be around ( due to i laugh too much, maybe)
-Secretive ( very secretive, i dont simply tell people about my problems, even with sumone that
really close to me)
-Loves sports, leisure and traveling ( it's my passion already).
-Hardly shows emotions.
-Tends to bottle up feelings.
-Very choosy, especially in relationships.
-Systematic.

extra:

i dont like talking with people that can't respect other's opinion.. like everything they say was
100% correct and what we said is totally wrong..wastefull je ckp byk2..i will keep silent when
meet this type of people & just listen their bla bla bla..

lazy to wash my bike..lagi leceh dari basuh kete.. but try my best to do it like 4 times a month..

tend to appreciate things & people that really care for me..

like to borrow my mom's baju kurung ( lucky that we have same size).. sumtimes die bising
jgak.. tapi i buat x tau je..

boros.. slalo beli stuff yg tak perlu..tapi sekrg dah mula berjimat

wish to travel the world one day..

takut belajar berenang .. sebab pernah lemas dulu time kecik.. very hard to ignore the fear..

love nature & love green.. that's why i sgt enjoy naik gunung..

nak tau lebih lanjut, so you should know me better :P..

i miss you too, friends!

2009-10-29T09:14:00.019+08:00

yup, have to admit that i really miss my friends.. specially my ex uni friends..sue, cyrus, sara, ijen, nad, shi2, rahida, ain, azie, ruby.. did i miss anyone? yup, the closest is teha, hana & c-tot.. miss u all soo much..semua pn dah keje kat KL.. tinggal la aku sesorang di JB..all my time since studying in UTM, most of the time i spent it with my friends..eventhough i do have sumone special, but still when i calculate the total, most of it was spent with my friends including pegi kelas sama2, dinner, lunch, entertainment, recreation, studying sama2, siapkan assignment sama2 (coz kalo ada group project mesti we all berempat)..takde org lain..hehe

sometimes, we can't live without friends..friends utk share problem, help to give opinion for certain problems, gossip (anyone yg x pernah gossip?--tipu)..sometimes, we have to live without friends like it or not, be independent..coz without friends we still have our beloved family.. but still i have to choose my friends.. not any person can be my friends. it's not that i choose people yg setaraf / sedarjat / have to see the family background 1st or anything like that.. it's just that i'm avoiding two faces & backstabber type.. this people cant' be trusted at all.. once u mess with me i will not like u forever & u will know that i dont like u...

time management dkat university adalah sgt2 penting.. i have to divide my time dgan sgt2 adil.. time with sumone special, time with friends, time utk training, time utk bersendirian & tidak lupe juga time utk study.... all this are important spaya tidak kecilkan hati mana2 pihak..

most of my friends now mempunyai haluan hidup masing2..ada yg berlumba2 cr duit juz utk shopping ( jgn kecik ati yer teha) hehe..but i know it's a satisfaction for u..ada jugak yg dah tunang or khwin.. mintak maaf byk2 kalo x dpt dtg sbb mmg jauh..trun KL pn semata2 juz utk race.. but i really do hope one day i can go to KL & gather with u guys.. or maybe we can arrange a trip so that we can spent time together2..

Not forgetting to my exschoolmate: murni, syaza, huda kecik, huda besar, hajar, raihah.. miss korang jugak.. last time kite jumpe like 2 years ago.. buke posa sama2 then hang kat danga bay.. sgt fun ok!!

to kakithon member.. miss jugak nak training with u guys.. training not soo fun without u guys but still need to train..no choice haha

Miss u all soo much!!

first attempt with new weapon..

2009-10-23T11:40:00.009+08:00

Hari rabu merupakan hari pertama aku menggunakan weapon baru..have to say a quite big tranformation in my life history since i start involve with cycling..and my feedback using a cycling shoe for the first time: keinginan utk pedalling laju adalah lebih tinggi, lebih mudah, lebih power.. memang satu pelaburan yg sangat menguntungkan...

berdasarkan info dr cyclist yg berpengalaman, majoriti akan jatuh tergolek bila menggunakan cycling shoe utk pertama kali coz still not adapt with the coordination..tp setakat nih aku blom jatuh tergolek lg..mmg bernasib baik.. ataupun mungkin blom sampai masa aku utk tergolek..so tunggu je la.. tak jatuh tak best jugak..

if before this, i was more focus into running but now seems that i enjoy cycling soo much.. yup, have to agree that many technical stuff yg perlu dikuasai, but i'm learning it step by step..
Powerman tinggal 2 minggu saja lagi.. lots of preparation need to be done.. 10km run-60km bike-10km run, not an easy task..but it will become easy if i prepared myself..

LSD Ride this Saturday

2009-10-15T08:31:00.007+08:00

Long Slow Distance (LSD) ride for beginners.

Attention to Kakithon and other UTM students who wants to join.

Date : Saturday (17 October 2009)
Time : 8.30 am
Venue : Tasik UTM area (parking lot)
Route : UTM-Gelang Patah-Pendas ( pergi balik)
Distance : +-90km (pergi balik), dont worry we have pit stop in the middle of the journey.
Average speed : 20-30kmh (slow ride, not a race, suitable for beginner)
Attire : tight, jersey, helmet (jika ada), sunglass

Please bring Bike, IC, pocket money, helmet, water (must), your sport spirit, and willing to learn attitude on this ride.

Sesiapa yang berminat sila inform Jiha or Ong or just come on that day!!

My First Cycling Shoe

2009-10-13T08:35:00.008+08:00

Semalam, aku telah buat keputusan utk membeli Shimano SH-TR30 Triathlon shoe, sememangnya sesuai untuk new entry level for triathlete & duathlete.

Actually, aku start cari cycling shoes ni dua minggu lepas.. mintak tolong auntie kat kdai bike tmn U carikan. tapi die inform aku semua stok cycling shoe yang barsaiz 39 ke bwh memang takda dalam Malaysia.. Pelik jugak. so aku mintak tlg Abg Ali utk cari kat Singapore. Pagi aku telefon, ptg die trus bg feedback..Malam tu jugak aku pegi test kasut ni, dan alhamdulillah mmg ngam2 je saiz..

Susah jugak kalo saiz kaki comel lote mcm aku ni.. nak cari kasut bukan main payah.. tp at last dpt jugak..so harap2 lepas ni bole kayuh dgn lebih laju lagi..haha

UTM DUATHLON CHALLENGE 09

2009-10-12T08:47:00.009+08:00

Akhirnya team Kakithon telah berjaya organize event ni yg diadakan pada sabtu lepas. Nasib baik acara diadakan waktu petang pukul 4. Ujan turun dgan lebat dari sebelah pagi sampai tengah hari. Respond dari peserta juga amat menggalakkan iaitu 15 peserta lelaki dan 5 org peserta perempuan yang mengambil bahagian. Hadiah yang disediakan juga cukup lumayan. Jadi memang tak rugi untuk sesiapa yang menang.

Black, aku, ong dan chan tiba pada pkul 3 untuk set up transition area & water station. Tempat race amat strategik jadi mudah utk kami tentukan route untuk berlari dan berbasikal. Terima kasih kepada supporters yang sanggup datang untuk memeriahkan acara petang tu..Congrats untuk Ong & Kakithoners sbb brsama menjayakan event pada hari tersebut.
Good job guys!!

Tepat pukul 4, acara bermula. boleh dikatakan semua peserta memecut laju pada 2km larian pertama. Laju jugak bdak2 ni lari..tak sampai 10 minit, peserta pertama sampai di transition. maka bermula la azab mereka berbasikal menaiki bukit KTGB. tapi bg yg slalo training, rasanya takde masalah kot. lagipun 10 km je..hehe

ape yg lagi susah adalah larian selepas berbasikal tuh..ade jugak peserta yg taknak sambung lari.. tp ktorg paksa gak. kalo tak abiskan kire korg sume DNF(did not finish) & tak dapat sijil.. nak taknak terpaksala dorg lari..

feedback yg kami dpt dr peserta amat memberangsangkan. setakat ni, takde lg compain yg kami dpt sepanjang event diadakan..cuma tempat race agak lengang dr laluan org ramai dan kami tak dpt mempromote sukan tersebut secara besar2an.. mungkin tahun depan, venue dapat ditukar dan berharap peserta akan bertambah ramai...

well done utk semua peserta!

Preparation for Powerman..

2009-10-06T09:38:00.007+08:00

Arghhhh Powerman dah nak dekat, tapi preparation tahun ni paling menyedihkan. rasa nervous ada. takut ada. was was pun ada. musuh yang paling aku geruni, cramp. aku paling bosan kalo kene cramp. punca utama, tak cukup trening.

tahun lepas dan dua tahun lepas masuk Powerman pun kene cramp. tahun ni aku rasa mcm kene lagi. mungkin lagi teruk. tidakkkk!!!

minggu lepas sesi training telah pun bermula. hari rabu kayuh, jumaat kayuh, ahad kayuh. tetapi aku telah melupakan sesi larian. bila aku fokus sesi larian, aku telah lupakan sesi berkayuh. kalo aku buat jadual training pun, confirm tak bole ikut 100%. apepun, cuba buat yang termampu. tapi kalo boleh untuk timing Powerman tahun ni, aku target mesti lebih baik dari dulu.

UTM DUATHLON CHALENGE

2009-10-02T11:06:00.004+08:00

UTM Duathlon Challenge yang julung pertama kalinya akan diadakan pada 10 Oktober 2009 iaitu hari Sabtu. Sesiapa yang berminat sila contact Ong (016-4339095). Myself dan beberapa ahli kakithon yang lain akan berkhidmat sebagai sukarelawan.. Yer la kalo semua nak masuk race, siapa plak yg nak buat kerja..hehe

-Penyertaan dibuka untuk pelajar UTM sahaja. Kategoti men's universiti dan women's universiti

-Berlari (2km)-cycling(10km)-lari(2km). Jarak sesuai untuk beginner.

-Yuran Penyertaan RM5

-Sijil penyertaan disediakan

-Hadiah untuk 5 pemenang setiap kategori

-Pemenang yang dipilih dan mempunyai potensi besar dalam bidang sukan duathlon, akan diberi

peluang menyertai Duathlon Series Malaysia tahun hadapan.

-Klinik dan race briefing diadakan pada 9th oktober iaitu hari Jumaat 3pm di Kompleks Sukan

UTM. Race No. akan diberi pada hari tersebut.

-Untuk maklumat lanjut sila hubungi En Afiq.

Download borang penyertaan:

http://www.2shared.com/file/8158155/d2d06f87/BrosurDualthon.html

i hate traffic jam..

2009-09-29T09:09:00.003+08:00

yup, aku benci traffic jam..semua org pun benci traffic jam..dah la keje stress, then nak balik rumah pun stress lagi sebab terpaksa mengadap jam.. agaknyer kereta kat malaysia ni dah terlalu banyak kot.. mana taknyer.. sorang naik sebiji kereta..tapi itulah hakikatnyer...

ALSO

2009-09-16T09:23:00.007+08:00

SAID ALSO DON'T LISTEN

LISTEN ALSO DON'T UNDERSTAND

NOT UNDERSTAND ALSO DON'T ASK

ASK ALSO DON'T DO

DO ALSO DO WRONG

WRONG ALSO DON'T ADMIT

ADMIT ALSO DON'T CORRECT

CORRECT ALSO NOT HAPPY

NOT HAPPY ALSO DON'T SAY

Hari Raya Yg Penuh Keserdehanaan

2009-09-15T11:47:00.010+08:00

sahur, buka, sahur, buka, sekejap je nak menjelang syawal.. segala2nya tahun ni bagi aku adalah sgt sederhana..lagu2 raya yang jarang berkumandang di radio.. atau pun aku yg jarang dgr radio ..bunyi2 mercun yg tak semeriah mcm dulu lg..mgkin dah takde stok atau pun dirampas pihak berkuasa sbb ade manusia2 yg tak tahu nak main mercun..kalo org dulu2 main mercun takde langsung patah tangan, patah jari...tapi zaman skrg ni, mercun sebesar guli pn boleh buat org masuk ICU..inilah akibatnya jika manusia mudah alpa, konon nak celebrate raya gile2 sampai tak ingat dunia, dan tak tahu mensyukuri nikmat yg seadanya..baju raya kalo boleh 5-8 pasang.. satu ari pkai satu pasang..kuih raya plak beli smpai bertan-tan..akhirnya sampai raya tahun depan pun tak luak lg kuih raya yg lama tuh..

utk syawal tahun ni aku sambut dgn penuh kesederhanaan di mana aku juz beli baju raya sepasang je..kuih raya plak juz beli 3-4 jenis je.. tahun ni ktorg lebihkan sket kerepek2 dan kekacang ..sbb aku tau org yg dtg beraya mmg suke menguyah bende2 nih.. dan apa yg penting aku kene prepare adalah duit raya utk diberi kpd org2 tertentu..

zaman sekarang plak, budak2 tak tahu sgt nak menilai harga wang ringgit.. kalo dpt duit raya bwh rm5 mesti nak komplain..kalo boleh nak duit yg kaler merah tuh..time aku dulu pegi raya umah jiran beramai2, dpt 20 sen pn dah syukur byk2.. collect masuk tabung..setiap rumah dpt la dlm 50sen.. kalo 10 rumah pegi dpt jugak collect rm5..mmg seronok la time dulu2..

jadi dengan keadaan skrg yg semua harga barang naik, lebih baik la kita berjimat..memang la raya tu setahun sekali...tapi bukannya sekali seumur hidup.. sambut la secara bersederhana.. bersyukur dengan segala nikmat yg ada sebelum semua nikmat yg ade tuh di tarik semula....
wassalam..

SELAMAT HARI RAYA
MAAF ZAHIR DAN BATIN

2nd Ramadhan Nite Training

2009-09-14T09:35:00.005+08:00

Last training still meriah macam minggu lepas..Mr. Black tak dpt join kali ni sbb sibuk siapkan assignment kat KL.. yang dtg, ong, Lim, zaheen, ting, chan and ayie's geng..this time kami just buat brick, cycling dlm 6 lap kemudian continue running dlm 5km...

yes, like ong said.. sumtimes bukan excellent result atau absolute performance yg kite mahukan dlm setiap training..walaupun aku sgt frust dgan fitness yg drop gile2 walaupun baru 1 mggu tak training.. tapi yang penting kepuasan dari training berkumpulan tu sendiri yg membuatkan ktorg sume enjoy, have fun dan setiasa motivated untuk teruskan training...

lepas selesai brick, terjumpa plak geng2 ayie yang menghasut kitaorg naik ke balai cerap.. mula2 tu igt nak balik, tp memikirkan esok adalah hari mggu so kami meneruskan hajat kami.. agak adventure jugak sbb route ke balai cerap tu sungguh gelap gelita dan kami hanya bergantung pada lampu bike saja untuk smpai ke puncak..kami adakan sedikit perbincangan dan tepat 11.15pm kami bersurai..

untuk training minggu depan, tak sure wether kite bole proceed atau tak sbb mungkin ramai yang sudah balik ke kampung halaman masing2.. anything pls inform me or ong ok.. thank you.

Ramadhan Nite Training

2009-09-07T12:54:00.003+08:00

Sabtu malam, ahli2 kelab Kakithon telah mengadakan satu perjumpaan dan sekaligus training duathlon sempena bulan Ramadhan.. Turut hadir En. Ibrahim sebagai tuan penasihat, core members dan juga beberapa ahli baru bagi memeriahkan lagi aktiviti kami malam tu..

Route kami tak jauh pun.. dalam lgkungan 2.4km run, 11km bike and 2.4 km run...tapi disebabkan aku dah lama tak trening semenjak bulan puasa, so trening mlm tuh boleh dikatakan tough n hard.

Selepas abis trening, en. Ibrahim memberi sedikit taklimat tentang latar belakang kakithon, sukan2 yg telah kami ceburi, pencapaian kakithon sepanjang tahun serta visi kami pada masa akan dtg..tidak lupa juga pengenalan diri oleh ahli2 baru..

Untuk pengetahuan semua, pada 10 OKT kakithon UTM duathlon Challenge akan diadakan dan klinik atau race briefing dilaksanakn pada hari sebelumnya.. event ni dibuat bagi mempromosikan sukan multisport di kalangan pelajar UTM, mencungkil bakat2 baru, dan menambahkan bilangan ahli Kakithon. Aku dan beberapa ahli kakithon yg lain terlibat dalam mengorganisasi event ni dan menjadi sukarelawan pada hari tersebut.. Untuk makluman lebih lanjut, sila tanya Ong.

Kinabalu Trip is coming..

2009-08-28T14:26:00.013+08:00

akhirnya impian aku nak gi Kinabalu tercapai jugak...huahua.. tapi aku kene korbankan race PIC tahun ni disebabkan isu $$$$$..Powerman pn tak sure lg nak take part atau tak.. kalo murah rezeki bulan akan dtg ni, maybe bole join..

sejak masuk UTM dulu aku mula minat involve dalam bidang outdoor..berkayak, wall climbing, hiking (naik gunung stong, rabong, nuang), caving, mountain cycling...ape lagi yg aku tak pernah cuba?? water rafting maybe masa pegi kinabalu nntii..:)..dan yg pasti aku belum puas lagi melakukan aktiviti2 sebegini...

drpd berhabis duit juz pegi holiday, pastu habis duit lagi pegi shopping, lebihlah elok kalau aku kuarkan duit utk makan angin+aktiviti outdoor..hasilnya fun+satisfaction+rasa berbaloi aku spent duit..memang tak rugila..

selain drpd tuh ape advantage yg aku bole dpt:

1) bukan saja setakat menambahkan fitness dr segi fizikal tapi juga bole membentuk karakter dan keyakinan diri-great for mind, body and soul..

2) udara segar yg dpt dihirup drpd aktivit outdoor adalah sgt baik utk tubuh badan compare dengan indoor training dlm gym.. rasa mcm sesak nafas pn ada.. dgn bau2 peluh dan sbgnya..hehe no offence..

3)offer super cardiovascular & muscular workout utk membakar lemak2 pada badan dan membina kekuatan otot..

jadi apa yg ingin aku katakn di sini, melibatkan diri dlm aktiviti outdoor adalah sgt bermunafaat tak kiralah apa aktiviti yg kita pilih sama ada hill-walking, mountain biking, surfing, orienteering, ataupun kayaking,

JUST GET OUT FOR A BREATH OF FRESH AIR N ENJOY YOURSELF!!

Ramadhan & Training

2009-08-18T13:17:00.031+08:00

Bulan Ramadhan akan bermula beberapa hari saja lagi..Lama jugak aku tak trening sejak MUDS sebab nak recover lutut yg injured...ade la dlm 2 minggu.. aritu rasa mcm dah baik tapi bile start lari je sakit balik so aku decide utk rehat lama sket..hari ni aku rasa gian plak nak lari..maybe bole start slow esok...

Jadual trening utk bulan posa pun dah berubah..Powerman tak lama lagi..nak taknak kene trening waktu mlm..nak buat ptg pun ok jugak tapi mungkin 3 kali smggu.. tak larat plak nnti kalo nak buat tiap2 ari..ape pun, buat yg termampu..

masuk tahun ni dah lebih kurang 4 tahun aku involved dlm multisport.. start lari since early 2005 kat UTM..time tuh mmg belajar lari drpd zero.. then tahun tu jugak aku blajar cycling.. tp sampai skrg pn tak improve banyak..

aku rasa baru tahun lepas aku belajar untuk compete dlm suatu race.. selama ni mmg tak terfikir langsung..matlamat aku involve dlm sport just utk cuba suatu yg baru, gain experience dan yg penting have fun..tu je..maklumla baru brape kali masuk race time tu.. tak pernah terfikir pun utk improve speed, endurance, technique dll..tp dari pengalaman, aku sedar mmg perlu compete untuk tahu sejauh mana aku bole pergi n push diri sendiri..

tapi smpai skrg aku x suke push..tak kira la dlm training atau race..mungkin tak biasa atau takut utk suffer.. dan bg org2 yg berpengalaman pulak, sume ckp kalo nak improve kene trening sampai muntah..????...selama ni mmg aku tak pernah muntah pn..dan aku tak pham kenapa indicator nyer adalah muntah kalo kite nak improve...mungkin sbb takut nak muntah ni la jadi punca utama aku susah nak improve..ermm..

tapi ape pun, setiap org ada cara trening yang berbeza..matlamat yg berbeza.. objektif yg berbeza..yg penting aku tahu mengapa aku involved dlm sukan ni..glamour?? absolutely noo..bole ker? kalo btol2 hebat n slalo menang je bole la glamor kot..tp bukan tu yg aku cari..

this sport is part of my lifestyle already...sumtimes i dont care about winning..dpt jejak kaki kat finishing line pun dah kira syukur byk2...melalui pengalaman, skrg aku mula belajar untuk push diri sedikit demi sedikit..nak tau jugak sejauh mana had yg aku boleh capai..kalo dulu aku race "asal bole je", sekarang aku cuba utk set target..

tak dapat dinafikan memang sesetengah org dilahirkan dengan bakat bersukan..statement ni bukan satu alasan aku tak boleh jadi lebih baik..mungkin aku kene usaha lebih 3 kali ganda dari golongan ni..nak seribu daya, taknak seribu dalih.. cuma makan masa sket..

aku memang ada semangat, tapi tak ada kesungguhan, nak kejar sume bende tapi tak pernah fokus..jadi aku kene belajar utk bertenang dan jgn gelojoh sgt..bak kata pepatah tak lari gunung dikejar.. so just relax and take it easy..

jadi inilah coretan rasa hati aku yg konfius utk hari ini.. sekian terima kasih

opss sebelum tuh nak ucap

SELAMAT MENYAMBUT RAMADHAN KEPADA SEMUA MUSLIMIN DAN MUSLIMAH..

Get Motivated

2009-08-12T08:44:00.009+08:00

So many blogger rite now publishing about motivation.. yeah, now i realize that i'm so lack of motivation.. what should i do to get motivated and achieve certain things that i want.. why do we really need it?

For me, motivation is like a driving force.. you need to have a strong driving force to accomplish anything or somehow nothing will happen.. My problem and other people is that we just know how to wish.. ex for some people that wish to lose weight, people that wish to be rich, people that wish to be healthy/happy, and like me wish to be a great athlete like emma snowsill or kara goucher..

but wish is a very weak desire.. it's not strong enough for you to take action and achieve what u want..

in the other ways, if you desire something but u dont feel motivated enough to act, desire will become less important..

some people say, motivation has much to do with your emotion or imagination.. if u want to posses a really strong desire and get motivated to act, u need to work more on ur feeling n imagination..

tips:

1) think about your goal and ur desire very often..maybe write it down will help

2) make ur goal very clear

3) try to imagine that ur goal is already accomplish

4) read more about people that achieve success to give u motivation. maybe i can read more
about emma snowsill after this..hehe

5) read an article about the subject that relate to your goal

6) start doing something small coz a very small success can lead to the greater one..

Maybe u can try some tips above to get motivated..

Motivation is the powerful engine that moves you towards success and accomplishments in every area.

Good Luck!!

FINAL SERIES MUDS

2009-08-06T09:41:00.008+08:00

Untuk race kali ni, laluan boleh dikatakan mencabar. Route larian bukan atas jalan raya sepenuhnya tapi ktorg sume melalui kawasan hutan rimba di atas laluan pejalan kaki.. Route untuk cycling plak, 10 kali lagi mencabar sbb ktorg kene naik bukit 4 kali tapi aku tak sempat nak menikmati route cycling tu..nak tau knape?? wuaaa baru tghh syiokk climb, tayar pancit plak...tiub dengan pam mmg tak bwk..sbb igt distance x jauh so bole la sempat abis..sekali tuah x menyebelahi aku..ape nak buat..padahal mmg tgh lead time tu..(utk kategori aku je la)..hehe

nak menyesal pn tak berguna..so jdkan peristiwa ni sebgai pengajaran...

ape pun, aku tetap hepi sebab UTM berjaya merangkul kejuaraan keseluruhan utk TOP UNIVERSITY..sebenarnye ktorg berhasrat nak jadi overall champion sejak tahun lepas, tp last year wakil UTM x ramai pun.. tahun ni ade la tambah 1/2 org yg mmg power..so aku yakin takde yg impossible utk UTM bergelar champion..

Result MUDS finale- UM :

Ayie (men's Uni) - 1st place
Ong (men's Uni) - 2nd place
ida (women's Uni) - 3rd place
yong han, chan, wong (men's team ) - 3rd place
jiha (women open) - DNF (did not finish), tayar pancit

We can learn through competition..Sebenarnya banyak yg aku belajar dari MUDS siri ni..

It's not just about winning..walaupun organizer tak offer prize yg lumayan (a medal for top 5 winner each category) aku tgk banyak jugak peserta yg sggup trun untuk take part dlm event ni.. top performer pn ade join jugak cth mcm stephanie, iwata, kak julie & chan jun shen yg dah complete Ironman..termasuk jugak first timer athlete, runner, cyclist, people from various profession, background of sport turut serta compete dlm event ni..

Jadi mereka dtg bukan semata-mata utk menang, tapi mungkin utk mengisi masa lapang pd hari minggu dgan perkara yg bfaedah atau mencari kenalan baru.

Once u reach the finishing line, you must be addicted to compete in another race..

It's ok to become addicted with sport, and let's together make sport as part of our lifestyle..

2nd series result

2009-07-27T13:50:00.012+08:00

Everything about the MUDS Uniten race last Saturday was hot.. the weather, the race and the MC of the day -Mr. Shebby..sempat lagi snap a photo together with him..hehe

The MUDS Uniten result as below:

Ayie - 1st place (Men's Uni)
Ida - 2nd place (Women's Uni)
Ong - 4th place (Men's Uni)
Jiha - 1st place (Women's Open)

The Shape Run result:

Ong - 11th place (Men's Open)
Ida - 10th place (Women's Open)

We from kakithon stole the limelight by getting a very satisfying result..

I injured my knee after the MUDS race and i made the pain even worse by taking part in the Shape Run on the evening..what a bad decision making..i just able to be in the 75th spot but how lucky i am to get the last medal of the day..haha
i don't know wether i can take part on the UM series but i was so determine to be the champion for all series..Hope i can recover asap and continue the race..

Champion MUDS??

2009-07-20T09:13:00.024+08:00

Just like what i conclude before, every participant from UTM get a very good placing at MUDS UPM series.

Ong Wei Xiang - 3rd place (Men's Uni )
Norhidayah - 4th place ( Women's Uni )
Ayie - 5th place ( Men's Uni )
Lim, Yong Han & Chan - 2nd place (Team Relay)
Jiha - 1st place ( Women's Open )

Congrats to all of you..

Honestly, there's is nothing to be proud of for myself to be the champion in Women's Open category. The quality to be a champion is supposed to bring proudness to the champ rite? but i dont feel anything...even the timing for women's University is far better than the open category.. it's just lucky and coincidence for me to be a champion... however i still get the chance to know how is the feeling to be a champion (at least once)..hehe

Sumtimes i wonder why it's very hard for me to improve my running ang cycling.. it's not because i'm lazy.. i know that i can train more if i have more time.. working 8am to 7pm from Monday to friday is so tiring and i can't train consistently..i'm a normal people, not a machine to workout every night and then continue working the next morning.. but i did sumtimes..of course i need enough rest.. then on the weekend was already a race day.. sumtimes i just take part without any proper training..

that's why i will always cherish every moment when i was the student before..i can train whenever i want.. study & working are totally different thing..
and now seems that my "zaman kegemilangan" have passed..

work is still a work, training is always compulsory..
overall, i keep continue training and take part in many races, not to compete but just for my own satisfaction and try my best to give it all i've got...
i can be better, i can be great but i can't be a pro coz i don't have time to train like a pro..

MUDS this Sunday!!

2009-07-15T11:56:00.007+08:00

This year MUDS, i'll be competing in the open category.. of course this year training not so good to compare with last year.. lack of time to train, bz with working..i am sure tahun ni mesti ramai beginner terutamanya dari kontigen UPNM..hehe

Only Ong and Ida i guess are the representative of UTM that will take part on every series this year.. ida will replace me, need to set her own target by competing in the University category..
i know u can do it IDA!! olso mengharapkan Ong akan mengekalkan gelaran champion tahun nih..i believe UTM can do this.. mungkin UTM tidak menghantar ramai wakil, tapi kami mampu menggugat kedudukan pesaing kami..

overall, it's not about quantity but its all about quality.. gambate!!

LSD Ride ( longest ride till today)

2009-07-06T12:22:00.006+08:00

i have my longest ride yesterday with black, abg mus, iman and ikram from tampoi to Pendas consist the distance of 100km..yayyy!! a bit tired for me coz i have to keep up with the guy's pace ..it's a group ride not a solo ride so eventhough sumtimes i'm a bit slow, they have to wait for me..hehe lucky me ..

i just invest a new aerobar last saturday..so i started using it yesterday...i have to say it's so relaxing with the position holding an aerobar...so much energy can be saved, comfortable and i lurrving it hehe...my next investment will be a cycling clip shoe..to improve my cycling performance and is great for training rides or longer journeys...i know it's a lot of investment but that's what i have to do to compete with others rite?..actually there are so many things in my head rite now that i want to buy..need to be patient with it.. one month salary comes up with one item..that's how i arrange my monthly budget..huhu..

i've been taught to buy stuff with my own alternative since i was small.. so i need to really work hard to get what i want..and when i got it, its a satisfaction, it's a joooyy!!. my other investment would be a trisuit, new bike?? hopefully

what happen to my swim??

2009-06-29T17:15:00.009+08:00

i can't achieve my target to join any Triathlon event this year...wuaaa...whhhhhhhhyyy??
i still can't swim freestyle for even 50m..that's the reason why..its a bit frustrated for me but what can i do...because for me it is very damn hard to learn swimming from zero.. even to put my whole head into the water takes 6 month.. to let me cope with the perfect breaststroke technique takes 12 month..now im still so afraid to go into deep water area..i dont know how to overcome this fear..make me cant sleep, cant eat thinking about this problem...huh

i did take swimming lesson once a week early of this year ..i decided to continue the class but i dont do so..seriously i've to say that my body was soo obviously tired after the swimming class even till the next day makes me don't have the mood to go work at the next morning, but have to-no choice... maybe my body still not adapt with this kind of environment coz i dont swim frequently..i also still on my way to improve the run and cycling part makes me dont have much desire to learn swimming..i dont know how other people do this..but i was so motivated to join Triatlon event, just dont know when... maybe i'ts going to take lots and lots and lots of time....

cycling + picnic

2009-06-24T20:23:00.009+08:00

ahad lepas adalah hari yang sangat hepi untuk aku..aku decide utk wat sumthing yang different dalam training..kalo setiap ari juz trening trening trening, agak booring jgak..so aku plan add some leisure..hehe at last aku n black decide untuk pegi Tanjung Balau plus cycling kat area Desaru..

frankly speaking, i have to say that desaru is one the best route for cycling.. quite hilly, sumtimes flat, and not so many vehicles around.. i really can 100% focus during the ride..can concentrate on the position, gearing, drill n etc....then we're heading to desaru and met with abg Dale..he show us the previous triathlon route on 97 ( half onroad n offroad) coz nowadays not so many people using the road.. but its' totally fun getting to explore it using a road bike..hehe now desaru keep on developing specially on the tourism aspect and it's a lot of improvement to compare it on the previous years..

this week i've started working at a new workplace..different industry..different routine.. and different workmates..i decided to find another job coz the place i work before not really suit me well, its not fun anymore and i need to find sumthing that really fit me well.. in a career world u're going to find many kinds of people..and i had found many.. people that take advantage on you, people that dont like to share for their own sake, people that maybe jealous with u n try to get you down in so many ways.. i did experience facing with any of this people.. eventhough we dsperately want to be soooo stand out, we dont have to be bad or mean or try to oppress other people rite?..but how could they do this?
i do hope this new job is the right choice for me and i really hope that i never meet this kind of people in the future...

back to Duathlon..

2009-06-18T18:21:00.008+08:00

Yesterday as usual we gather at Impian Emas for our night ride with the Johorian cyclist + duathletes + triathletes.. Glad that Ong and Lim join this time after 2 weeks dissappear..hehe we decide to start the Duathlon session where we only ran for 1 lap (2km), cyling (24km) and another 1 lap run for me and black but 2 lap for ong n lim. quite satisfying for me yesterday but i need to improve more on the cycling part..

anyway, here are some new sundown photo that we found.. so lucky that sumone snap the photo for us..tq!! (sengaja letak besar2 sket haha)

First JB Eco CHallenge 2009

2009-06-04T19:58:00.016+08:00

Lepas balik dari Sundown Singapore, kami ada matlamat seterusnya iaitu eco challenge at JB..
Have to admit that i'm a bit tired, sebab sampai di UTM around 1pm..then mandi2 and kemas2 sket baru la dpt tido dlm 2pm..
itu pun tak berapa lena sebab memikirkan tentang race esok pagi.. but thanks to UTM guys, ong, lim and chan coz dapat cari transport
make our journey going back from S'pore to JB became soo smooth..

5.30 am i already wake up and get ready for the event..i know that i didn't get enough sleep and my stomach was super duper hungry..
i ate 1 packet of chocolate bread and a tin of soya bean..then get moving to Dataran..

there are 4 teams from kakithon taking part. black & faraeid (kakithon A12G), me & Lim ( kakithon), Chan & han ( kakithon z) while ong & julie (starksz)..
looking at the participant list of mixed team category seems like it was unbeatable for me..haiiiyaaa but me & lim wasn't target for placing..
we just wanna have fun and gain more experiences..it still worth to get new exposure since this was my first adventure race ever and for lim too.

the race start sharp at 8am..the moment race started, everybody start sprinting to the front..laju gilos..while for me still catch up from behind..
kayuh slow gile makan angin tapi yang peliknye my heart rate was high..urmm pelik2..ksian kat lim have to wait..bile dah masuk route offroad kat hutan bandar
rasa semangat sikit..jatuh tergolek, terbalik tu perkara biasa..make the race more challenging..nasib baik tak jauh sangat..around 1 km..hehe
we did not see anybody in front.. just 3 to 4 teams behind of us..but of course we dont want to be the last..huhu

honestly, i did not push myself through this race..not because i feel tired..it is bcause what i ate in the morning is not enough..
i thought it was really enough for the whole race but actually it is not.. i was in a "bong" condition starting from kayak course and make me a bit struggle to hold on until the finishing line..
no more energy can be burst out from my body..
sorry Lim..i really learn from this mistake..but Lim, if next time we become teammate again i'm willing to follow your pace and you can drag me anytime u want..
you can keep my words!!..i just need to be ready for that moment..

like some people say we learn from experiences and we get better or improve through experiences..
i wanna thanks to my teammates Lim Kor for always supporting me, give me the motivation throughout the race..
Thanks to Johor Bahru City Council (MBJB), Creative Emotion and others sponsors involved..

Fisrt kakithon team that finish the race..Black with his new haircut and faraeid with his bouncing hair..penat ye..heh

Second kakithon team arrived..Ong always pose with this kind of face..hehe sama mcm pose after race Gunung Nuang..tak caya gi tengok k..

nasib baik dapat teammate yang sporting..after this we need to be serious and more profesional..chewahh

menerima medal daripada VIP of the day...

bak kata ong, temmate yang sesuai..serasi bersama..

terima kasih kepada ida, nani and en.azri kerana sanggup dtg dan memberi sokongan padu kepada kakithon..

minum 2 gelas teh o ais..janganla kutuk i ong..haus gile k..time cuaca panas ni kene minum banyak air..huhu

SUNDOWN - a BLAST!!

2009-06-01T22:56:00.011+08:00

mcm mana nak describe my feeling towards this event? i simply could say ahhmazing, so much fun, puas hati, incredible and great experience..plus this was my first time went to Singapore, my first race at Singapore, it was a great memory..bak kata lim "memori yang tersangat indah" haha..

pretty running vest, nice medal, get lots of accessories, yummy yogurt, 500 dolar voucher (for 2nd place prizes)- i'm willing to pay more..YOU should join next year!!

a great teammates..

a winning pose after the race..

muka pose tak ingat dunia..hehe

u guys kene blaja pose over sikit ok..

Night Cycling and more new friends

2009-05-22T23:21:00.006+08:00

Last 2 weeks, i involved myself joining the night ride on Tuesday at JB and Wednesday nite around Impian Emas.. it was so much fun until i determined to join it every week..hehe at least i can find mileage and improve my cycling skills..eventhough just me and hiroko was the only girls in the bunch,(let see if u can find other girl cyclist in JB..hehe)i grab this opportunity to train with guys, follow their pace and i believe i can improve fast..

Last Wednesday, i send my bike to the dock ( kasi repair untuk tambah power sket) bcoz it's time for me to do so..I bought the bike on 2007, 2nd hand n masa tu time jadi student so faham2 je la..now i'm working, so the possibilities to get a new bike is higherrrr!! Just wait n see..

Next weekend is a big event for me..Need to prepare for Sundown.. need to prepare for Eco challenge..i have to make sure that my body in good condition this whole week.. and mental preparation is a must..

Program Jom Kayuh ( JB to Melaka )

2009-05-11T22:22:00.009+08:00

Luckily i joined this event last week. Bole jalan2 sambil training..the objective was to promote the cycling sport to the public..The advantage of joining this event is that it was free (no need to pay for anything), got free tshirt, transport provided, nice place to sleep, free food ( food provided on every check point), get to know many cyclist from KL & JB and we was escort all the way by police & Mahkota Bikers ( just like VIP's first class attendance)..Congrats to all people involved specially to Pak Lah for his attentive organizing this event. It was successfully accomplished!!!

Tentative of the program:

Breakfast was given to all cyclist. Menu of the day was Nasi Lemak..haha ( just eat a lil bit of it)..

Ride from Danga Bay to UTM Skudai (+- 20 km). Reach UTM, makan lagi..

Travel by bus from UTM to Pekan Nenas..

Continue ride from Muzium Nenas to Pusat Rekreasi Sg. Rambah (+- 22km).. After that makan lagi..

Travel by bus to Hentian Mahkota..

Ride again from Hentian Mahkota,Batu Pahat to Kolam Air Panas (+- 10km)..makan lagi

Travel by bus to Kesang,Muar to Sg. Rambai,Melaka

Ride again from Hutan Lipur Ayer Keroh to the Litar Go-Kart Sport Center (+- 7km)..then we were given the last meal of the day. Nasi Kandar!!

Ong, Lim n me was totally satisfied throughout this expedition..

Next event will be Kayuhan from JB to Kuantan..I want to join again, definitely..

Escort by Mahkota Bikers all the way from JB to Melaka

Black as the marshall of Mahkota Bikers

Kakithon!!

A snap with Hiroko..

Upcoming Races

2009-05-11T22:19:00.002+08:00

Bulan ni, jadual aku agak pack dengan race2 terbaru. Lepas bercuti panjang pada minggu lepas, ( tak panjang pun, juz cuti buruh je) tapi bg aku mmg sgt bermakna dpt cuti walaupun sehari pun..hehe

Minggu ni aku terlibat dengan program Jom Kayuh dari JB ke Melaka sempena mempromosi sukan berbasikal yang di escort oleh Mahkota Bikers Johor. Jadi untuk isi masa lapang hujung minggu, seronok jugak dapat join aktiviti amal macam ni..

Hujung bulan aku terlibat dengan dua race pada dua ari berturut-turut. 30hb, ada Sundown Marathon kat S'pore (mixed team relay 10KM) and esoknye plak join race eco challenge JB. Jadi untuk training program bulan ni kene masukkan aktiviti berkayak n mountain bike.

7 hb jun plak, seminggu lepas eco challenge, aku akan join race Xterra di Kuantan. Just masuk mixed team relay with ong n lim..Xterra tahun nih adalah acara pertama diadakan di Malaysia, so taknak lepaskan peluang untuk meriahkan event ni..

Majulah Sukan Untuk Negara!!

Weak performance on Larian Keputeraan 2009

2009-04-19T14:11:00.008+08:00

After 2 days struggling with fever, stomach ache, muntah2 n cirit birit (maybe because of food poisoning), i dont set any target to be in the top 10 of this year's event..

18rd April 2009, Kakithon had 5 members went to the Larian keputeraan Johor. The race was only around 7.7km, the 1st race ever that was held at the evening with the extreme hot weather..
not fully recover from the fever, i just hold on untill the finishing line where i can fell the heat from my head to toe during the race..this year's timing was 50min compare to last year 43 min. 7 min different and it was terrible!!.. and u can see how this fever can really drop my performance..
luckily i manage to be in the 8th spot, ida in 5th and ong in 6th..

i know that ong was not satisfied with his last performance in Sirkit Gunung datuk..But with his patience and hard work, he manage to get something in this race.

what important is that we should appreciate n grateful for everything we had won, and don't ever be greed (JANGAN TAMAK)..

see you on the next race!!

JB Eco-Challenge 2009

2009-04-19T11:48:00.002+08:00

Copy from :

Beyond Sports Science

Blackopoulos

Event : JB City Eco-Challenge 2009 (1st Eco-Challenge in JB Town)
Organizer : MBJB
Race : Creative Emotions - 'Team Activation Programs'
Date : 31st May 2009
Venue : Start/Finish - Dataran Bandaraya
Time : 8am - 11am
Participants : 2pax in a team (Men's Team and Mixed Team)
Category : Elite & Novice
Race : Elite (Mt Bike - Road & Trail, Sea Kayak, Run) 25km range
Novice (Run & 3 checkpoints mystery games) 12 km range
Entry : Limited entries (1st come 1st serve basis)
RM 120 - Elite (Men's = 15 teams, Mixed = 10 teams)
RM 100 - Novice (Men's = 30 teams, Mixed = 20 teams)
(Inclusive - Finisher medal, exclusive t-shirt, light dinner, certs)
Prizes : RM 20,000 Cash Prize
Closing : 15th May 2009
Contact : All entry submission go through CREATIVE EMOTIONS
(email your request to - creativeemotions.events@gmail.com)
*Events detail & registration forms
or call 'Dale' @ 012-7088713 to reserve your slots

Sirkit Mendaki Gunung Datuk and Gunung Nuang

2009-04-07T22:49:00.016+08:00

At last, pembuka tirai untuk race aku tahun ni adalah Sirkit Mendaki Gunung Negeri Sembilan, Gunung Datuk..Dan esoknye plak join lagi race Mountain to Mountain Challenge di Gunung Nuang, Selangor..dua hari berturut2 menawan 2 puncak gunung btol2 menguji tahap kemampuan fizikal n mental aku to go beyond the limit..

Untuk race di Gunung Datuk tak terlalu mencabar kalo nak compare dengan Gunung Nuang..Just ambil masa 1 jam untuk sampai puncak and 50 minit untuk turun balik..tapi disebabkan laluan yang sempit dan peserta yang agak ramai, menyebabkan i have to slow down my pace..Race mendaki Gunung perlukan 100% focus on each step..i have no problem climbing up, tapi masa nak turun tu problem sket..mungkin ade rase takut sket and teragak2..tapi after kene potong dengan 2 competitor, aku pun cepat2 improve speed..tapi still tak dapat kejar..memang frust gile time tuh..so after this kene lebih fokus mase turun gunung, tak payah takut2, redaahh jek..at last dapat jugak placing no.6, while ida get no.3 for IPT category..ong plak nak revenge untuk race gunung Nuang..

Race di Gunung Nuang: ingatkan mula2 tu taknak join sebab dah sakit2 kaki..terutamanya kat bahagian betis..mungkin sebab aku just pkai kasut getah yang orang selalu guna untuk hiking tuh coz taknak merosakkan kasut running aku..nak beli kasut trail, tak cukup budget..hehe..at last join jugak coz my instinct said so ( i'm the type who always follow my instinct)..

Peringkat awal race, kami perlu melalui jalan balak lebih kurang dalam 45 minit , then baru masuk trek hutan..trek kat Nuang lebih luas dan agak landai..cuma makan masa 3 jam untuk sampai kat check point di pengasih berbanding kategori IPT yang hanya perlu 2 jam untuk sampai di check point tertentu..After setengah perjalanan, seriously aku rasa nak give up sebab kaki dah tak larat lagi..sakit kat betis tu semakin teruk..takkan nak patah balik, kalo tak sia2 je aku naik tadi..aku kuatkan mental, just go for it.. rasa nak giveup tu mula datang sebab aku nampak trek yang semakin mencanak n menegak sebelum sampai di Pengasih..hampir 90 darjah..tapi aku kuatkan jugak mental..sampai je kat pengasih dapat tau position aku no. 10..then tiba2 semangat tu dtg balik and aku terus berlari turun sampai la kebawah..rasa sakit pun tiba2 hilang..hehe lawak btoll la..just ambil masa 2 jam untuk turun dari pengasih..at last dapat jugak placing no 10. Ida also really doing well with 3^rd placing and ong with 7^th placing..everybody did a very good job! Congrats guys..

Jadi tak sia2 la aku join sirkit mendaki gunung ni and sedikit sebanyak dapat menambahkan pengalaman..so regarding on this circuit, of course I want to improve myself so that I can do the very best on the next mountain..GAMBATE!!

Tempat ke 6 Sirkit Mendaki Negeri 9, Gunung Datuk..Hepinyer dpt rm50..hehe

Keadaan yang agak comot after race Gunung Nuang..and my Kasut Getah..

Ong dengan muka penat but he did it! congrats

Ida also did well with 3rd placing..Congrats jugak..

Amelia, champion at Gunung Datuk and Gunung Nuang..She's Fast!

KURSUS ASAS WALL CLIMBING..

2009-03-30T22:31:00.011+08:00

Semalam adalah hari terakhir aku menamatkan kursus asas wall climbing di Jabatan belia n Sukan (JBS)..tak rugi jugak pegi walaupun kene amik unpaid leave yang banyak..hehe banyak yang aku belajar semasa kursus dijalankan selama 4 hari 3 malam tuh..

2 hari pertama lebih fokus kepada teori.. apa yang dipelajari adalah tentang sejarah wall climbing, peralatan, keselamatan, teknik2 mendaki dan jenis2 ikatan..kene concentrate woo sebab ari terakhir ada exam..

hari ketiga kami mula mempraktikan diri untuk mendaki tembok tiruan..wall climbing ni benda yang agak sukar jugak..sebab perlukan daya imaginasi dan kekuatan tangan serta mental yang tinggi..aku lepas sampai panel 3 je..tak puas ati btol..tapi wall climbing kat JBS tu mmg susah untuk didaki..sebab merupakan salah satu wall yang paling susah di malaysia..tak sesuai untuk beginner macam kami nih..

tapi ape yang penting aku dapat menambahkan pengetahuan dan pengalaman dalam bidang rekreasi, perkara kedua yang aku minat selepas sukan...kalau boleh nak sambung ke level yang lebih tinggi..aku ade berangan nak jadi jurulatih jugak..cuma kene tambah sket PR skill..
dan ape yang lebih menarik, aku telah pass ujian asas wall climbing dengan excellent sekali..
terima kasih kepada en. ibrahim aka black as our jurulatih kerana banyak memberi tujuk ajar..

gambar2 akan di upload kemudian..
sekian terima kasih..

New Season

2009-03-18T21:03:00.003+08:00

Lepas berehat lama dari Powerman 2008, aku ambil keputusan untuk mulakan training duathlon ahad lepas..dan yang pasti ajak ong & kakithoners untuk join sekali..First time buat duathlon arituh mg fun tapi penat sket la.. time cycling baru beberapa lap dah rasa nak pecah jantung..apelagi run yang last tuh..but it just normal for the first time of the season..I have no problem with endurance at all..what concern me the most is my speed..I need to work more on that..

Race terbaru yang aku dapat tau is Climbathon kat Gunung Nuang 5 April ni..clash plak dengan Orange Run..Untuk try new stuff n amik pengalaman baru, maybe kakithon n me will join the Climbathon..But get ready to suffer..coz race climbing up the mountain is totally tough..At the end of May, ade Sundown marathon..Decide masuk team with Ong, Lim and Han.. jangan lupa untuk buat passport bulan depan.. waa banyaknyer bende kene buat!! Larian keputeraan JB will be around April..Registration Standard Chartered KL telah pun dibuka.and I'm targetting for marathon this year..hehe

Nak bagi opinion sket psal Muzium race..dengar cite memang Ong tak puas hati..walaupun aku tak join, tapi dengar memang sakit ati jugak..Ada beberapa runners yang menggunakan identiti palsu untuk join kategori Uni..come on la.. why can be sooooo desperate..Just give the chance for the beginners and the student to get prizes (they worth it)... as a runner, you should know who is your competitor and what kind of event u guys should competing.. since 4 years involved in multisport, i've been taught a lot.. Satisfaction is all that matter while prizes always come second..

Next week, 3 days straight I have to attend wall climbing course... Just grab all the opportunities that is coming.. Dapat jugak benefit..

So that's all for today..will be continued..

Tak jadik plak..

2009-03-04T21:00:00.000+08:00

At last I have to cancel my Towerthon race atas sebab2 personal yg tak dapat dielakkan..lagipun training tak berapa cukup so its ok la if aku tak pegi pun..bole try next year..
So glad that Towerthon team A dapat 1st place and ida dapat 9th placing..congratulation!!..kayoo la korg..hehe
Memang rezeki diorg ari tuuh..plus ramai pro tak turun coz clash dgn IM Langkawi and event2 yang lain..

Congratulation jugak untuk semua yang took part in IM Langkawi..Specially Kak Julie, 1st timer for IM.. tak tau mcm mane rasanya dpt completekan Ironman..mesti best sangat..wait till my turn plak nanti..hehe (tak tau bile)

Next race mungkin PD half marathon..tapi dgar mcm dah cancel...also dgar dr feedback mereka2 yang masuk last year, organizer tak berapa bagus..i dunno la..just training for long distance running plak and focus on swimming lesson.. sekrg training untuk interval and hill sgt2 kurang..sbb susah nak cari area bukit yg best kat JB.. choice yang ada cuma UTM je la..so 3 times a week kene ulang alik from JB to UTM.. everyday also can la..hehe dapat training dgn kakithon..

2ND SWIMMING CLASS N TOWERTHON TRAINING..

2009-02-22T11:12:00.010+08:00

This week swimming class was attended by me, ong, lim, han and lee..minggu ni lebih concentrate pada freestyle kicking..kenela buat lebih kurang dlm 10 lap pegi n balik.. praktis byk2 supaya kaki jadi lebih lembut n fleksibel..hehe lepas tuh focus pada stroke tangan plak..actually ape yg aku blajar, freestyle tu hanya 30% pada kekuatan kaki..yg selebihnya bergantung pada kekuatan tangan..dulu masa mula2 belajar breaststroke mmg la susah.. rupa-rupanya freestyle 2x lebih susah..it’s all about the technique.. takpe, slow n steady, take it easy..

Minggu ni jugak dah start trening untuk towerthon..my only problem is the mental strength..mental tak cukup kuat utk push everything I got..but sumtimes if i was so determined, I can go beyond anything ( ni pun jarang2 sekali)..huhu so as long ade kemahuan, mesti kite nak fight seabis-abisnya kan..ade 1 minggu je lagi….TARGET: must be better than last year..

Last year Towerthon under IPT category..My team got 5th placing..team ong dpt 2nd placing behind UPNM..hope this year they can get 1st placing …

Ironman akan berlangsung minggu hadapan..all da best n good luck for coach Azhar, abg Dale & everbody taking part...gambate!!..bile agaknye aku dpt buat ironman..5 tahun lagi?? 10 tahun lagi?? Tak pasti..insyaallah..dengan training yg berterusan dan konsisten mungkin dpt buat jgak nnti..wut about ultraman?? Hehe (dpt wat ironman sekali pun dah kira okla)..

FIRST SWIMMING CLASS..

2009-02-14T20:05:00.002+08:00

So at last semalam yg dtg untuk swimming lessson aku, ong & lim jer..han , lee & tasha akan join next week..ape yang ktorang belajar semalam is floating like a mushroom tp kene thn nafas, floating biasa then belajar kicking freestyle..memang best la semalam..rase tak sabo plak nak tunggu kelas akan dtg nih..hehe tapi rasanya 1 jam tu mmg tak puas..rase sekejap sgt..baru je nak amik feel kicking2 dlm air, kelas dah abis..hurmm

so event triathlon terdekat nih kat kenyir..rasanya memang tak sempat nak take part..pttnyer start belajar swimming thn lepas..tapi nak wat camne thn lepas banyak sgt bende yg nak disettlekan..bulan 3 nih dah start season utk race 2009..next week aku akan concentrate untuk training Towerthon..thn lepas aku abis dlm 24 min, tahun ni kalo dpt abis 22 min pn ok la..trening mmg tak banyak so mmg plan nak pulun abis tahun nih..

dan news terbaru, permohonan DPLI telah dibuka 9 Feb arituh..so sesapa yg berminat silalah apply cepat sebelum 9 Mac nih..aku pn dah settekan DPLI semlm..tinggal nak anto dokumen kat IPTA je..bile pk2 balik bagus jugak jadi pendidik nih..mmgla leceh, nak kene bayar RM20.60 amik no.pin sume..tapi nak seribu daya, taknak seribu dalih..dan aku rase inilah pilihan terbaik yg aku dah buat utk jalan hidup aku..huhu..so harap2 aku berjaya dengan permohonan DPLI tuh..

KL Towerthon 2009 is back!

2009-02-07T15:04:00.004+08:00

Finally, KL towerthon is back..so sesapa yang berminat boleh register sebelum tarikh tutup pada 22 feb ni..

Event : KL Tower International Forest Towerthon Challenge 2009

Date : Sunday, 8am, 1st March

Venue : KL Tower, Kuala Lumpur Malaysia

For more infos, form download and rules & regulation : http://anakpanyu.blogspot.com/2009/01/kl-towerthon-2009.html

Me, Black n faraeid will join this race.. Kakithoners pun akan join lagi..so start training climbing up stairs and hills!!

my 2009 running shoe..

2009-01-22T15:12:00.011+08:00

New Balance 826 Lightweight is my running shoes for 2009. Luckily, ade warna hijau sama dengan warna basikal aku..hehe.. Go GREEN!!

Description

-Lightweight performance training shoe
-Designed for those with a neutral gait.
-Built on the SL-1 Strobel last.
-Has sticky rubber on the forefoot sole for better traction on wet surfaces
-The 826 ships with the sausage-like laces that are great for staying tied.
-Suitable for 10km through marathon.
-There is a wicking fabric liner that should further help prevent developing blisters. This makes this an excellent for hot weather workout and races.

Comment:

-Light dan fleksibel
-The first time out of the box, i can feel that i run faster.. and it works!! The bounce reaction is different with the previous shoes i had..i feel light and more energy saved.
- The cushioning provide everlasting comfort even after 15km run..
-I feel comfortable running without using a sock. No blister.
-A soft foam layer just above the midsole helps make this the softest shoe ever.

Conclusion

-The best running shoe yang aku pernah ade..
-Design sesuai dengan bentuk kaki..
-Overall, puas hati..

Ape yang baik tentang brand new balance (NB) is quality and comfort. kite boleh guna kasut rekaan NB ni selama mana yang kita nak sampai la tapak kasut tu dah betol2 haus. Contoh mcm kasut NB aku sebelum nih, aku guna kasut tuh sampai dah takder tapak kasut..tapi still boleh guna lagi. Compare dengan brand2 yang lain, yang pernah aku cuba sebelum nih, kebanyakkannya tak tahan lama sebab masalah tapak kasut yang cepat terkopek atau tercabut..Dah banyak jugak duit abis beli gam gajah sebab nak tampal tapak kasut tu balik..So aku rase aku akan jadi pengguna setia untuk NB running shoes..

Tirai 2009..

2009-01-22T10:48:00.016+08:00

Tirai 2oo9 memberi banyak kisah atau insiden negatif dalam diri aku dan dunia sekarang nih.. contohnya apa yang berlaku dengan peperangan Gaza-Palestin..alhamdulillah sekarang isu ni semakin reda. semoga mereka dapat mencari jalan penyelesaian dengan segera supaya ia tak berulang kembali..ape yang kita mahu adalah keamanan seluruh dunia..

isu kedua adalah kemelesetan ekonomi..sesiapa yang berkerja dalam industri elektrik elektronik mmg banyak kene tempiasnya..As a chemist engineer, aku kene kerja isnin sampai jumaat, 8 pg-5.30ptg & sabtu (half day) adela jugak masa nak turun training ptg2 tuh..tp sekrg sebab nak save cost yang banyak, kilang terpaksa cancel keje ari sabtu dan kami perlu kerja 8pg-6ptg setiap isnin sampi jumaat..dan ape yang membimbangkan lagi kebarangkalian 200,000 org pekerja akan diberhentikan..berbanding 80,000 orang pada tahun 1998 dulu..ekonomi dunia ni akan stabil 18 bulan lagi..so utk bakal graduan semua, anda perlu cukup bersedia utk hadapi situasi ini..

arini aku dipaksa cuti tanpa gaji oleh kilang sampaila 2hb nnti..sebab diorg nak cut cost..tapi takpe, aku boleh gunakan peluang ni utk turun trening pagi n ptg..mmg byk jugak cabaran lepas bekerja ni..kalo dulu time student mmg best, suke ati la nk trening bile..kalo kelas takde, tengahari buta pun bole turun..tapi sekarang dah lain, mmg kene pandai cari masa..pttla banyak member2 aku skrg yg bekerja, dah tak aktif mcm dulu lagi...tapi kalo boleh aku taknak stop involve dgn sport nih sampai bila-bila..nak seribu daya, taknak seribu dalih..

so ape target utk 2009? belajar berenang coz target nak masuk Triathlon tahun nih..dah buat appointment ngan coach azhar..kelas will start on 10 Feb..rasa takut pun ade gak..sebab aku mmg sng panik and gelabah dlm air..sekrg aku tgh belajar sket2..breathing, kicking, breastroke..nak gi tempat dlm tak berani lagi sbb tak tau nak treading water..coach Azhar dah ckp ngan aku die akan ajar from zero smpaila jadi open water terrorist..hehe so better get ready..

then untuk run race tahun nih aku nak banyak target utk half marathon..kalo bleh nak wat marathon (sekali utk tahun ni pun cukupla)..race2 yang aku trget untuk tahun ni adalah seperti berikut:
-PD half marathon
-Bidor half marathon
-Sundown marathon Singapore
-Standard Chartered KL marathon
-Genting Trailblazer
-Penang Bridge marathon
-Powerman 2009
-Triahtlon ( sprint for 1st time)
-MMDS (kalo ade)
-Perhentian Island Challenge (kalo ade)
-Towerthon (kalo ade)

What i need to buy?
-New running shoes
-New swimming suit
-Kickboard
-New running tight

What i dream to buy?
-Trisuit
-New bike
-Cycling shoes

Hope i gettting better each day!

boikot!!

2009-01-06T23:29:00.005+08:00

Sebagai tanda bantahan ke atas tindakan US ke atas Gaza. We know that US having their worst economic crisis, let's make it more difficult..

-McDonald's
-Motorola
-Nestle - Nescafé, Perrier, Vittel, Pure Life, Carnation, Libby's, Milkmaid, Nesquik, Maggi, Buitoni, Cross & Blackwell, KitKat, Milkybar, Quality Street, Smarties, After Eight, Aero, Polo, Lion, Felix cat food, L'Oréal
-News Corporation - TV: Fox, Sky, Star, Phoenix, Granada, CNBC. UK newspapers: Standard Newspaper, News of the World, The Sun, The Times. Australian Newspapers: The Telegraph , Gold Coast Bulletin, Herald Sun, Independent, Sunday Mail. US newspapers: New York Post. Publishers: Harper Collins Ragan, Zondervan, National Geographical. Nursery World, Rawkus, NDS, Mushroom Records, ChinaByte.com, Festival Records
- Nokia
- Revlon - New World Entertainment, Forbes
- Sara Lee - Hanes, Playtex, Champion, Leggs, Douwe Egberts, Bryan, DIM, Ambi Pur, Bali, Superior Coffee, Just My Size, Kiwi, Maison Cafe, Nur die, Pilao, Lovable, Outer Banks, Wonderbra, Sanex, Pickwick, Gossard, Body Mist, Brylcreem, Aqua Velva, Radox
- Siemens
- Selfridges
- Starbucks - Seattle Coffee, Pasqua, Hear Music, Tazo
- Timberland
- AOL Time Warner - Time Life magazine, CNN, ICQ
- Apax Partners - Jonny Rockets, Sunglass Hut.
- Arsenal Football Club
- Coca-Cola - Fruitopia, Fanta, Kia Orange, Lilt, Sprite, Sunkist..
- Caterpillar
- Danone - HP foods, Evian, Volvic, Jacob
- Delta Galil - Hema, Barbie, Carrefour, Auchan, Tchibo, Victoria's Secret, GAP, Banana Republic, Structure, J-Crew, JC Penny, Pryca, Lindex, DIM, DKNY, Ralph Lauren, Playtex, cK, Hugo Boss, M&S
- Disney
- Emblaze
- Estée Lauder - Aramis, Clinique, DKNY, Prescriptives, Origins, MAC, La Mer, Bobbi Brown, Tommy Hilfiger, Jane, Donna Karan, Aveda, Stila, Jo Malone, Bumble & Bumble, Kate Spade
- Home Depot - Villager's Hardware, Georgia Lighting, Apex Supply, EXPO Design Centres
- IBM
- Intel
- Johnson & Johnson
- Kimberly-Clark - Kleenex, Kotex, Huggies, Andrex
- Lewis Trust Group - River Island, Isrotel hotels, Britannia Pacific
- The Limited Inc - Express stores, Lerner New York, Structure, New York & Company, Mast Industries, Intimate Brands, Victoria's Secret, Bath & Body Works, White Barn Candle Company, Henri Bendel
- L'Oreal - Giorgio Armani, Redken 5th Avenue, Lancome Paris, Vichy, Cacharel, La Roche-Posay, Garnier, Biotherm, Helena Rubinstein, Maybelline, Ralph Lauren, Carson
- Marks & Spencer - M&S, St.Michael

Awesome 2008..

2008-12-25T10:33:00.013+08:00

Year 2008 giving me lots of satisfaction and new experiences in my own sport world..Since i joined the kakithon club, so many things i had learned.. We training together, go race together, discuss anything about sport n how we can improve our performance..and obviously every race we took part always paid back with prizes..of course, you have to pay with sacrifices if you want something back in future.. such as no pain no gain..

For opening race 2008, I've been in KL Towerthon in Mixed Team category..but still i'm anxious how i can push myself in this kind of races which i think more tougher than any other races even it took only 25 minutes..and the training was also the most difficult we ever had..only focus on climbing up stairs and hills makes me suffered enough..but to see other competitors that did far better than us makes me realizes that we have to suffer more to be in their level of achievement..

Then for KL International Marathon i compete in the half marathon category...there's nothing I can expect more from the reward, but just make target for myself ...to do half marathon within 2h and 30 min is still average but if i can do within 1h and 50 min it will consider out of average..and of course i'm targetting for it next time..haha

After that, Larian Keputeraan Johor..i took part in 10km category..no worries,really confident that i can bring back something..but to be in the top 10 makes me so lucky due to not many good runners was around..to compare with races held in KL, top 10 is far beyond expectation.. But remember, when there's a lot of competitor, your just wanna fight more and more..that's what we call healthty competition..

Year 2008 become more merrier when The MUDS series came back..The first series that held in UKM was such great opening...Many duathlete beginner taking part and our competitor from UPNM brought their contingent in one truck!!...but we from UTM less than 10 people taking part..With good training and guidance from Mr. Black and Abg Mus, we became the leader of University Category..

But for second series at UM, our chances to grab the first placing in University Category slipped away..due to intense workout, i had a fever..try my best to compete...i push myself 120% effort but still can't be in top 5..huhu so dissappinted..

Lastly in the final series at UPNM, i came back with revenge..with determination giving all my best in this race, i managed to be in 2nd placing behind Juliana..and overall in 3rd place on Women's University Category..

Hopefully, i can join this series on 2009 with new target but need to compete in Open Category..wishing the best to kakithoners..hope they have build a new beginner duathlete before the 2009 series is around the corner..

Lastly is Powerman race which is my "must take part event" every year..

I still want to continue my journey next year by taking part in lots of races and adding up new exposure to adventure races and triahthlon..guess what?? i'm going to have swimming lesson on early 2009...and hopefully can proceed training with kakithon members..

with experiences regards on the past races, it's not too late to improve.. soo see ya next year with better achievement..

I HAD A BLAST!!

FREEGANS

2008-12-09T14:41:00.013+08:00

Semalam tengok rancangan Oprah kat Hallmark..Topik membincangkan tentang golongan Freegan di Amerika Syarikat..and it caught my intention.

Untuk kebanyakan individu, kita tidak boleh lari daripada menjadi pengguna. Kita bekerja, duit yang ada digunakan untuk membeli, membuang sampah kemudian membeli lagi..Ia menjadi satu kitaran hidup bagi setiap individu..Tetapi segolongan masyarakat yang menggelar diri mereka freegans telah keluar dari kitaran ini dan berhenti dari menjadi pembeli atau pengguna.

Freegans menjadi penyelongkar sampah dengan mengitar semula perabot, pakaian malahan makanan yang telah dibuang..Mereka juga bukan dari kalangan orang yang susah tetapi berkerjaya dan tersangat mampu untuk membeli apa jua barang keperluan..Percaya atau tidak, segala barang buangan yang dijumpai 90% masih boleh digunakan lagi..Ini termasuklah bahan makanan yang dijumpai (masih elok, segar dan hanya 3/4 ari sebelum luput tarikh)..Dan kenapa ia perlu dibuang??

Bukan sampah: sebahagian makanan yang dijumpai oleh Freegan ditempat pembuangan sampah (behind of grocerie store at New York City)

Freegan menyatakan terlalu banyak bahan makanan yang masih boleh dimakan dibuang setiap hari.

Before: sebahagian perabot yang dijumpai ditempat pembuangan sampah.

After: dengan sedikit sentuhan kreativiti bahan buangan menjadi baru semula.

Freegan feel things shouldnt go to waste...For example think of this...When you go to a restaurant and they give you a bread basket and you eat one piece? The rest goes into the garbage! Freegans think that you should either bring the bread home or give it to the poor...

I can't imagine rummaging through a trash for my food but i think they make alot of valid points! It's true we are big time consumers...and the truth is that when you think about it what do YOU really NEED?!

For a conclusion, kita tak perlu mejadi terdesak seperti segelintir Freegans dengan menyelongkar makanan di tempat buangan sampah..Would you be able to eat such food?
Cuma ape yang ingin dikupas adalah ramai diantara mereka kelaparan diluar sana tetapi kita disini hanya tahu membeli hingga berlakunya pembaziran..marilah bersama kita renungkan..Jadi elakkan sikap suka membazir dan elakkan membeli barangan yang tidak perlu..

Since Powerman

2008-12-02T22:52:00.003+08:00

So what's new since Powerman?? For me there's nothing..but i still continue training as usual to keep up my momentum..Yesterday, i ran at Istana Garden.. Met with Abg Dale and other Triathlon Club members..Slaloo terserempak dgn diorang everytime training kat situ..Sumtimes rasa mcm nak join je diorang tapi seganlaa..Seems like i'm the only girl..huhu

About my job rite now...3 months past already..feel kinda bored coz doing the same thing everyday..kekadang terfikir jgak..Ini ker yang aku nak buat for the rest of my life..And 2nd thing pops up-- why i choose this job as my career?? Just wanna give it a try? Just want to get some money? Or because i really interested with this job?? hurmm i dunno..need to think more deeper..

Dah lama tak hang out with kakithon member.. latest news, diorang baru balik from KRI run at Ipoh..and obviously they go home with prizes..hehe well done guys..keep it up...
Baru teringat nak take part in Malakoff Run JB this month..I thought that's going to be my last race but i heard the race had been cancelled..Sedihla...soo Powerman was my closing event for this year..

Rase jeles la dengan member2 yg duduk KL.. sebab banyak sgt race dekat sana..It's easier for them to take part on each race..Penang Bridge boleh pegi..KRI run boleh pegi..Mizuno..Genting Trailblazer..NB Klang..Adidas..Seremban Half Marathon..PIC..what else? They can go whenever they want, whereever they like..almost 30 races each year..but for me? less than 10 races this year.. normally i will choose the most important race...also need to consider about my budget laa..transportation, accomodation, race fee and bla bla bla.. soo people yg duduk KL, or anywhere in the middle of West Malaysia, U should feel lucky..

ok dah banyak membebel..esok kene bangun pagi gi keje..Gudnite!!

Powerman 2008 Report..

2008-11-10T22:30:00.028+08:00

OUR JOURNEY

Our journey to Perak began on Thursday's night around 10pm..we stop at Seri Kembangan first and sleep at my friend's house..we arrive at 1.30 am..laju jugak bawak malam tu..biasalaaa weekdays so tak banyak kereta sgt.. then wake up early the next morning...get ready to continue our journey to Perak.. luckily this time my sister willing to borrow me her car..takdelaa penat sgt compare nak bwk kancil dari JB ke Perak.. alahai kesian kat kereta tu nanti..

Journey through Kuala Selangor-Ijok until Manjung..

This year race seems like pergi holiday or makan angin..coz kami bermalam di Teluk Batik Resort..
Very peaceful and beautiful place...dikelilingi hutan menghijau, gunung ganang, dan berhadapan dengan pantai...sooo cool...kalo stay kat lake view rasanya mmg tak sebest Teluk batik..haha It's located in the middle of manjung town..of course dekat ngan tempat race tapi tak syiook laa..

me at Teluk Batik Resort..can u see the greenery behind me?..hehe

That evening we run a bit ala ala larian amal gitu..slow and steady jek..coz nothing to do pun petang tuh..next morning plak wat kayuhan amal around Lumut and Manjung..sempat lagi rake our run route..Faraeid as first timer for Individual Category this year seems soo excited..yerlaa tak lama lagi nak jadi FINISHER 2008..

at the Lumut Waterfront..

my training partners..

RACE KIT COLLECTION

Saturday evening is time for us to collect race kit..and the registration fee getting expensive each year but not so much things we can get.. no Powerbar (they convert to Powergel), no water bottle, no accessories (like keychain n etc)..

I meet with shahrom, and can see mariana.. Last year champion, Joerie Vansteelant can't come for this year's Powerman..But where's Dino and Steph??
When i want to collect my tshirt, i ask for XS size.. they said "finish already la".. i get a bit frustrated at the first place.. suddenly that guy told me "ok nevermind we give u XS size for speacial case"....nasib baik ader..kalo tak mmg plan nak mengamuk dah..

But for my finisher tshirt, i get XL size..Can u imagine me wearing XL tshirt??..i still waiting them to give me smaller one.. but there's no more left...memang kene complain ni...how this thing suppose to happen..coz we already booked our size tshirt during online registration..they should do a checklist next time so that everybody can get their own size tshirt...i know that so many people really feel unsatisfied about it..sampai bebila pun taknak pakai tshirt tuh..it's too big la.. macam baju kelawar plak..huhu

during race kit collection

RACE DAY

As usual, wake up early just like on every race day...around 4.30am..mandi2, packin2 (already settled last night), and have little breakfast ( 3 slices of gardenia bread yg ader kismis)..burpp kenyang..
we also already put our bike into the car last night..so we ready to move to Manjung...kami antara peserta yg dtg awal..sampai2 jek cari toilet...buang segala waste yg ader dalam badan..so time race nnti badan takdela rasa berat sgt...hehe...after that get ready with everything and check in to the transition area..

I'm quite nervous, wondering how my performance this year...dah la lack of training...and i'm just wearing the same race attire that i wore on every race...huhu takde extra budgetla..Maybe next year can switch to a new one..Faraied already bought a new pair yesterday...cantik woooo..

Sharp 7.30 am, the race started..i'm doing just well on the first run..this year can say my running a bit improving..but of course need to improve summore la..soo kite tgk time cycling camne nnti..

run jiha run...

During my cycling, after more than 5km i had cramp on my betis..mula2 kaki kiri then kaki kanan that naik plak kat hamstring..seksa btol laa..this also happened last year..maybe bcoz of dehydration n lack of training..and almost everybody kacong me this time..sadisnyer..but lots of them using a very expensive and good bike (dura ace, altigra, 105 ).. me?? still using sora..it's hard for me to catch up with them..bab beskal pun dah kalah...ader hati nak menang ker..

I know that running is an advantage for me..at the 2nd run i saw so many people walking already..so for the last run try my best not to stop..tapi at last stop jugak kat water transition minum air..then sambung lagi run sampai finishing line..i'm finish at 4:49:54.. only 4 minutes difference compare to last year..sape suruh tak trening..padan muka aku...

to the finishing line..

thanks Pmtey for this wonderful photo..

Splits

Split	Race Time	Time of Day	Split Time	Overall Pos	Category Pos	Gender Pos	Speed
Run1	00:58:47	08:29:27	00:58:47	255	12	35	5:20
T1	01:00:22	08:31:02	00:01:35	152	10	21
Cycle	03:38:46	11:09:26	02:38:24	387	18	56	24.2
T2	03:40:01	11:10:41	00:01:14	74	5	11
Run2	04:49:54	12:20:34	01:09:53	220	13	41	6:59

actually there's no excitement bout my race performance this year..still blurry..and i know lots of works and sacrifices need to be done just to achieve great victory..to be like a pro bukan setakat 2-3 tahun..tapi continuous training for more than 10 years i guess..so can i be one of them??

Wishing Us All The Best..

2008-11-05T20:45:00.003+08:00

At last, among of Kakithon members, only me and Black are going for Powerman 2008 this weekend..I know that it's hard for others because they are having their final exam..

I still remember when i was a student be4, the Powerman event will always clash on the exam weeks.. and i will have my paper before or exactly the next day of the race...By hook or by crook, try my best to do anything just to take part in Powerman..haha and early preparation for the exam is a must..that's why Study Week cannot be wasted..there's one time where I reached UTM at 3 am after the race then having my exam on 8 am..i just dont care...

soo wanna wish everybody who's having their final exam this time around..Study Smart, Chaiyok Chaiyok, Gambate!!...

And to every people who take part this year's Powerman, Good Luck and All The Best to all of you..Meet you guys at Seri Manjung Perak..This is the time we've been waiting for..
Show our spirit, our enthusiasm and together we can complete the race...YEhaaa!!

Powerman 2007 at Seri Manjung, Perak.

Tough Week..

2008-10-28T20:49:00.010+08:00

2 weeks to Powerman..
This week i did 6 days straight of training after 1 day rest on last Monday..
Tuesday : Hard Run
Wednesday : Gym/ Weight Training
Thursday : Interval/ Hill run
Friday : LSD run (long slow distance) 10KM++
Saturday : Brick (Cycling for an hour then running 5km++)
Sunday : Long Distance Ride to Pendas almost 3 hours and a half

I will jot down every workout i did on my note book including the timing, just to see how much i will improve each day..
Obviously, it's improving but not much n i still don't feel satisfy..

Saturday's nite, start to feel sakit tekak n runny nose..this is the point where my body cant take no more another intense workout...it will happen everytime when the race is around the corner..i don't know why..

During the long distance ride to pendas, i can feel that my ride was not so smooth to compare with the previous ride i had..setiap kayuhan rase berat and pelik..i try to keep up the momentum before going up each hill, tapi belum sempat sampai i totally lose the momentum.. i thought something wrong with the gearing or etc.. but actually it was myself..badan dah tak sihat rupanya..

route to Pendas..

relax mind..

soo yesterday n today i decided to rest..nasib baik Isnin Deepavali..i get up a bit late that day..memang lepak abis..but when i did not do anything that day, time pasing by soo quickly..

that nite, kakithon having a little comfy dinner at the outward bound..but only 6 people yg dtg..me, black, ong, ida, chong n lim..kalo lim dah ader memang non stop issue came out...hehe then we look back on our previous photos of each races..and all the memories came back.. waa really miss all the great times we had...dinner's over, esok nak keje plak..huhu..

sebelum kakithon ditubuhkan...our first race, our first winning prize..
hope we can gain more..kakithon boleh!!

So so Training

2008-10-23T23:23:00.004+08:00

Powerman will be held in 17 days from now on..
That's mean my training should be at least 20 hours per week but that 20 hours also not enough to beat all the strongest competitor..
to tell the truth, my training are not achievable, far beyond expectation..it's only 7-8 hour this week.. horrible

Plus, it's raining everyday for this week..but i can't blame the rain..
i start became worry bout my not so well preparation for this year's Powerman..
so i've planned starting on next week, if the rain still pour at the evening, night training is the best solution..

i need to buck up this year...my target is to complete my Powerman below 4 hours n 30 min...itu pn kalo i bernasib baik nothing happened along the race like tayar pancit n etc..

DAVID COOK
Time Of My Life :

I've been waiting for my dreams
To turn into something
I could believe in
And looking for that
Magic rainbow
On the horizon
I couldn't see it
Until I let go
Gave into love and watched all the bitterness burn
Now I'm coming alive
Body and soul
And feelin' my world start to turn

And I'll taste every moment
And live it out loud
I know this is the time,
This is the time
To be more than a name
Or a face in the crowd
I know this is the time
This is the time of my life
Time of my life

Holding onto things that vanished
Into the air
Left me in pieces
But now I'm rising from the ashes
Finding my wings
And all that I needed
Was there all along
Within my reach
As close as the beat of my heart

So I'll taste every moment
And live it out loud
I know this is the time,
This is the time to be
More than a name
Or a face in the crowd
I know this is the time
This is the time of my life
Time of my life

And I'm out on the edge of forever
Ready to run
I'm keeping my feet on the ground
My arms open wide
My face to the sun

I'll taste every moment
And live it out loud
I know this is the time,
This is the time to be
More than a name
Or a face in the crowd
I know this is the time
This is the time of my life
Time of my life
More than a name
Or a face in the crowd
I know
This is the time
This is the time of my life.
This is the time of my life.

Busy Days..

2008-10-20T20:19:00.006+08:00

Now, I know what its like and how it feel to start working or making money for ourself..tired and stress..
Not forgetting to find some free times training for my upcoming Powerman race next month..
Monday to Friday working from 8 am until 5.30pm..Saturday keje jgak 8am till 12 noon..soo freaking tired n bored la..really miss all the good time i have before (masa jadi student UTM)..
If only i could turn back time...even though soo many things i did masa jadi student dulu like sports and lots of adventure activities (camping, hiking, climbing, kayaking), it seems not enough...but time passing by....just want to create more fun in my life now..

Last weekend fill my free times with training..Saturday evening i did interval run ..more crazier on Sunday, Black and i did duathlon on 11am until 1 pm..training on the extreme hooott weather really improve my mental strength..hehe then that evening follow Black to attend his equestrian lesson.. Horse, they look so cute on TV but in reality it looks so huge n make me scare.. but next time, i dont wanna miss the chance to ride them..also have the great times melayan abg din's daughters..they are so cute specially BABY..very talkative and funny too..She's only 6 years old..can speak chinese summore..hehe

i heard that people went to PIC, really enjoyed themselves n have a really great times...hopefuly i can join next year..

3 weeks to Powerman..training training traning...
all the best to me!!

adios

Sunday Ride Report..

2008-10-13T19:46:00.007+08:00

Person involved: jiha, black, kar sing, ong, kechiq n new member ayie.
Simple brief from Black and start our ride on 8.15 am..
Wait for Abg Moose and his sons near the power plant station TNB..
Suddenly came a huge group riders (around 20 person) came toward us.. and of course i felt a lil bit nervous coz i'm the only girl that join the ride..plus that i've been warned that there are lots of hills today, soo mental preparation is a MUST..

We ride to Senai-Kulai-Gunung Pulai-Pekan Nanas-back to UTM...that was my 1st time riding there..and obviously non stop hilly route waiting in front..flat route almost impossible..the speed was totally out of my expectation (quite fast for me as a girl to catch up with the guys)

until now i'm still learning and searching for the best position and skills on the bike.. and i believe that only mileages and experiences will reveal that..

overall, i've gain more experiences, get the chance to cycling with different cyclist, learnt to overcome my fear and most important thing was to create fun for myself in this sport continuously...

and when times goes by, i realize that future investment from ordinary to better and to a great cycling props are necessary..just to give more spaces for myself to compete with others..

Bike LSD This Sunday

2008-10-10T21:46:00.003+08:00

Sunday LSD Ride for Beginners..
especially for Kakithoners..

Date : 12 Oct 2008
Time : 7:30 am
Place of meet : Bus Stop Tasik, UTM
Route : UTM-Senai-Kulai-Gunung Pulai-Pekan Nanas-UTM (more hilly route)
Distance : +-80km
Average Speed : +-20-30 kmh je (LSD!)
Attire : Rider attire, helmet (jika ada), sunglass (jika ada)

*bring your bike, money, ic, helmet, water, smile, sporting spirit and willing to learn attitude on this ride.

Tired with pimples & acne...

2008-10-04T13:04:00.004+08:00

I'm soo tired treating my pimples and acne problems..Even now it seems not much serious, believe it or not during my teenager life it just cant stop appearing all over my face..obviously lots of money was spent to overcome this situation by using expensive skin products, but until now i cant get rid of it 100%..Most women typically develop pimple outbreaks during their menstrual cycle. This happens because hormones surge before or during menstrual cycles causing excess oil to clog pores.

Another case, participating in sports is part of a healthy lifestyle, but there are a number of skin conditions that can result from these activities.
The cause:

1. Sweating, wet skin promotes the proliferation of otherwise normal skin bacteria and other
microscopic organisms.
2. Overexposure to ultraviolet (UV) light, which can lead to skin cancer and premature aging.
3. Acne mechanica, form of acne seen in athletes that is a result of heat, pressure, occlusion, and friction. Areas such as the shoulders, back and head.

So i did a lil bit of research about all the problems that mentioned above..
What u can do externally:

1. Wear clothing made of tightly woven fabric provide fairly good protection against the sun's harmful ultraviolet rays. Caps protect the scalp and, to some degree, the face. Waterproof sunscreens with a sun protection factor (SPF) of at least 15 should be applied to exposed skin 20 to 30 minutes before going out in the sun.

2. Mornings and evenings: preferred time of day for engaging in outdoor sports. The sun's rays hit the earth at a shallower angle at these times, and the atmosphere filters out more of the UV radiation. As a rule of thumb, when your shadow is longer than you are, you can confidently remain outdoors, provided you are suitably protected against the sun.

3. Prevent chafing: apply white vaseline to critical areas, such as the inner thighs, before engaging in sports. Applying plasters also helps to prevent chafing of the nipples.

4. Drink plenty of liquids: in hot weather, human beings perspire through their skin. As the body fluid evaporates, it cools the skin and the body. It is therefore important to drink sufficient quantities to make up for the loss of fluid.

5. Showering after engaging in sports: excessively frequent showering is harmful to the skin. It dries out and becomes vulnerable to bacteria. Regardless of how often you shower, however, always dry off your skin thoroughly, and then apply more cream.

The internal part of body also need some protection..I've found out there is a great supplement to avoid all the above causes..Jeng jeng jeng the magical

Grape seed Extract

Grapeseed contains flavonoids called oligomeric procyanidins (OPCs), which provide the body with 50 times more antioxidant protection than either Vitamin C or Vitamin E, and helps prevent and correct damage to capillaries throughout the body. Sooo amazing..

Grapeseed helps relieve symptoms associated with free radical damage and poor circulation, including chronic venous insufficiency (CVS), varicose veins, macular degeneration, and diabetic retinopathy. OPCs in grapeseed extract (GSE) also tone the capillaries and increase blood supply to the skin, which helps to prevent the breakdown of collagen.

Also contains significant amounts of reveratrol that may even help slow tumor growth.

Without wasting times, I went to the pharmacies to buy this magical Grapeseed Extract..100 tablets for RM 80.00..Quite expensive la..hehe I decided to give it a try and let see how's the effect for next couples of week..

The finale: Duathlon in Ramadan

2008-09-28T22:53:00.005+08:00

Last night is our finale duathlon training in Ramadhan.. The distance consists 5km-18km-5km, run bike run...and obviously everybody (me, black, ida, faraied, ong, lim n mr.dale) enjoy soo much n have a great time.. hopefully we can have more night training later on..hehe

preparation before training: faraied excited pumpin his bike ..haha
ong with lots of curiousity..lim plg xcited

warm up n stretching..what am i doing??
again ong with his curiousness..lim still strech

After training, the four of us (me,ida,black n faraied) having our sahur at kedai mamak at taman U..menu of the night, maggie soup..dah lama tak makan.. yum yum..huhu

Two more days, Hari Raya will arrive..With this moment, I juz wanna wish everybody,

SELAMAT HARI RAYA AIDILFITRI..
MINTA MAAF JIKA ADA SALAH DAN SILAP..
HAVE A WONDERFUL RAYA..
JANGAN LUPA TRAINING, TRAINING, TRAINING..

3rd Duathlon Training..

2008-09-25T19:34:00.003+08:00

Date : 27th Sept 2008

Time : 9:30 pm (after Solat Tarawikh)

Place to meet : Bus Stop Tasik UTM

Objectives :
*to make sure Kakithoners seasoned enough for duathlon race
*to give close "silaturrahim" around Kakithoners
*as part of Powerman Malaysia training
*to complete The Trilogy of Ramadhan Night Duathlon

Menu : 5 km Run, 18 km Bike, 5 km Run

Intensity: Leisure, group training (not a race!)

Clothes: Bright, proper for duathlon training, if possible have reflection stripe

Mr. Dale ad Faraied will join us to...Everybody interested, you are welcome too..