__I'm Back__

It had been a long time , since I update my blog and train seriously for my running career after I get frustrated during Men's health Run. Run, as i might be during this past 3 months, but not train, both stamina and endurance have fall significantly. Not taking part in competition is another reason for not train properly and the consequences is getting a suffocating lung and rusted leg. Anyway, I will take part in the Coming GE 30km Run which according to a not-so-dependable source, it will be held in MMU cyberjaya at 24-01-2010 and it will be my COME BACK!!!

Here is the training schedule for this coming 2 months

Date: 29-10-09 Distance:9.4km Goal:50 minute
Time: 49 minutes

Remark: Feeling found

Date:01-11-09 Distance:11.8km Goal:70minutes
Time: 61 minutes
Remark:Finally, rust on my lung has been shaken off!!

Date:05-11-09 Distance:14.5km Goal: 90 minutes

Time: 70 minutes
Bonus : Gain Persistent and first breakdown

Date:08-11-09 Distance:16.6km Goal:105 minute

Date:12-11-09 Distance:17.9km Goal:115 minute

Date:12-11-09 Distance:19.3 Goal:125 minute

Date:19-11-09 Distance:20.8km Goal: 135 minute


Date:22-11-09 Distance 22.2km Goal:145minute


Date:26-11-09 Distance:23.6km Goal:150minute

Date:29-11-09 Distance:24.8km Goal:160 minute

Date:3-12-09 Distance:26.2km Goal:170 minute


Date:6-12-09 Distance:27.6km Goal:180minute

Date:10-12-09 Distance:27.6km Goal:180minute

Date:13-12-09 Distance:28.1km Goal:190 minute

Apart from that , Monday,Wednesday and Friday will do work out while Tuesday and Saturday will have 5.6km tempo Run with final goal 6:20 minute per 1.4 km at the end ...
It is going to be tough and I have to take extra care towards my leg especially train on longer distance that I never run before, the muscles , is expected to be damaged, and rebuilt, until it is strong enough to run 30 km within 3 hours.
My personal record is 1:54 hours for 21km but it doesnt mean like simple calculus 1+1=2, to run for sub 3 ( below 3 hours) for 30km is another story , the pain , the mentally and physically exhaustion is far greater than 21km. However , it will take me to another level once I make it


Faster & Further

__Summary__

Successfully kayak round 3 quarter of Penang Island
Arguement
Getting Ready
Evolution ?
Speechless
road show
Same style dumbass?
Tapering
1:54:51
Sick
Twilight
Haze
Men'shealthRun
In Blue
Rm5 per hour
1 week honeymoon
Imsonia
In control
Quarrel
CATIA-Epicyclic Gear Train
12-10 12-10 7-11 7-11 7-11
BBQ Gathering
4th place
MILLINg-White Mustache
Study Week
She Found Someone finally
AmINoob?????
National Park
Sunway Pyramid
Home Sweet Home
Doing nothing

P.s shall back to track tomorrow onward