Orang Asli Hospital to Genting Sempah and back

Woke up at 5am. Took some oatmeal and couple of eggs. Got coffee from McCafe before pick up Ee.

Drove all the way to Orang asli Hospital at Gombak for the ride to Genting Sempah.

Couple of groups already setting up by the time we got there.

The ride from OAH to Genting Sempah was very nice. Uphill all the way, but not too steep, with the right gear, it was actually enjoyable. I did it on a MTB with slick tyre.

Reached Genting Sempah McD in about 1h40m. Which is not really a good time, but my purpose is to enjoy the ride.

Had a big glass of coke light and a sausage McMuffin. Weird though, McD there ran out of fries.

The initial part of the return trip was painful, the uphill was horrible, regret not taking Boon's advice, u-turn at the car workshop.  Both thigh were burning while going up the slope, and had to get down and push at the last 10-20m. Just can't take it. Heart rate went up to 93% of my MHR.

After that, it was downhill most of the time. Pretty enjoyable, cooling, less vehicle.

Overall, enjoyed the climbing. Will definitely do it again.

Some data from my computer.

Exe time : 2h10m50s
Max HR : 93%
Average HR : 74%
In zone : 1h41m20s
Kcal : 1319
Distance : 35.9km
Average speed L 16.5km/h
Max speed : 47.9km/h
Average cadence : 64
Max cadence : 116

Planned to do this route once every 4-5 weeks.  Good exercise.

5KM running plan

Here it is. I am at week 1. boohoohooo..

Anyway, that is the plan. Will keep update here on the progress.

Is there any 5K run race in November?

Sub 15 minutes for 2.4km

Hit the gym this morning.

Able to shaved off about 30seconds from my run time on Wednesday.

2.4km in 14m54s.

25 seconds faster and I will be in fair category. Imagine that!!!

Watch this space. That will happen in before October...

Great!!!

Night out at Sid's Pub

Spent couple of hours with old friends, and a new one at Sid's TTDI. To unwind.

The crowd was mainly gwai-lo. But good atmosphere, drink was good. Overall, good evening.

Had 5 pints of Guinness, 3 pints of Heineken, 1 pint of Strongbow, pigs in blanket, chicken wings and fried sausage among 4 people

Had 4 pints myself. Should have stop at 2. Go Arthur!!!!

Slight hangover this morning. Good stuff.

Sid's Pub Sdn Bhd

34, Lorong Rahim Kajai 14,

Taman Tun Dr Ismail,

60000 Kuala Lumpur,

Tel : 603-7727-7437

I ran 2.4km

After the 1.6km run on treadmill yesterday, I was motivated to run again since I was pretty comfortable while running.

This morning. reached the gym 20 minutes before the start of BodyPump class. Thought why not do a 2.4km run to measure my endurance level.  Check out my previous post about it here.

So, i did 2.4km run this morning. Awesome.....Last time I run above 2km was years ago. Sad to say. I think because of the cycling, it help in building the stamina and giving me the confidence.

The time was really bad, I did it in 15m23s. With the first 1.5km only at 8.5km/h speed and gradually increase to 9.5km/h at the last couple of hundred meter. And the best part is that I think I can still continue, but have to stop to join the BP class.

When I posted the endurance test blog, I have two hurdles, one is to actually finished the 2.4km run, and second is to be at very poor level. I cross two hurdle today, and targeting 14m30s to reach the fair endurance level by this month. 

Awesome...I ran 2.4km..... Guinness tonight.....on me....all are welcome...all 2 of you :)

Awesome!!!!!!

5 reasons that I need a vacation

According to the blog from John Baldoni.

1. Break from the routine - freshen your attitude

2. Reconnect with the family - good for them, good for u

3. Get in touch with self - kick back and think

4. Let your mind ruminate - think, again

5. Smell the roses - sit and reflect

The key word? Think......

Ran for 1.6KM

Don't laugh, I haven't been running for ages.

This morning, woke up to feed the little one at 5.30am, she is not cooperating. Put her back down to the bed, pack my bag and hit the gym.

Run on the treadmill for 1.6km, timed myself, took me 9m59s.

I know this is not exactly a good time. But I am happy with it. Maybe tomorrow I will run the 2.4km to check my fitness level before the bodypump class.

Target is to able to run 4.8km 3 times a week for the next 2 weeks. 

I can do it!!!