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KL Runner: April 2005
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Kuala Lumpur Runner, KULAI Runner. Wednesday, April 20, 2005. Click Here To View Photos Of Penang Round The Houses Relay. Posted by Vincent Wong @ 11:19 am. Monday, April 18, 2005. Klava group photo at the Penang Round the houses relay.The team got 1st for senior veteran and 3rd for junior veteran catagories. Posted by Vincent Wong @ 2:47 pm. Saturday, April 02, 2005. 5 Principles of Max VO2 Training. 5)After six weeks of max VO2 training, take a break from it for four weeks. Concentrate instead on l...
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KL Runner: Energizer Night Race 15km - 10th August 2014
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Kuala Lumpur Runner, KULAI Runner. Wednesday, September 10, 2014. Energizer Night Race 15km - 10th August 2014. Posted by Vincent Wong @ 9:25 pm. Ampang, Selangor, Malaysia. I am from Ampang Selangor. I took up running since early 2001. View my complete profile. My Weekly Training - 1st September to 7th Septembe. My Training 25th August to 31st August 2014. My Training 18th August to 24th August 2014. My recent training 11th August to 17th August 2014. My recent training 4th August to 10th August 2014.
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KL Runner: My Training 25th August to 31st August 2014
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Kuala Lumpur Runner, KULAI Runner. Sunday, August 31, 2014. My Training 25th August to 31st August 2014. 25th August 2014 (Mon). 7km at easy pace. 26th August 2014 (Tues). Interval training with Kampung Pandan Runners today (26th August 2014). 400m x5 (2:30): 1:33 1:32 1:30 1:30 1:30. 400m x5 (2:20): 1:33 1:31 1:31 1:31 1:28. 400m x5 (2:10): 1:32 1:34 1:32 1:31 1:28. Total speed work - 6km. Average pace (1.31/400m) - 3.48. Total mileage - 11km. 27th August 2014 (Wed). Speed drill - 50m x 4 timess. My rec...
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KL Runner: May 2005
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Kuala Lumpur Runner, KULAI Runner. Tuesday, May 31, 2005. Kampung Pandah Track Training-Tues 31/5/2005. 400m at 60% effect. 400m at 65% effect. 50m slow and 50m fast. 400m x 5 times with approx 2 mintes rest. 800m x 3 times with approx 2.5 mintes rest. 1200m x 1 time - 4.24. 400m x 5 times set time 2.20 inclusive rest. At the end of the training, i was still fresh and with some reserved, maybe i didn't push hard enough. i really enjoyed the training today. Posted by Vincent Wong @ 9:57 pm.
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KL Runner: My Weekly Training - 8th September to 14th September 2014
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Kuala Lumpur Runner, KULAI Runner. Sunday, September 14, 2014. My Weekly Training - 8th September to 14th September 2014. 8th September 2014 (Mon). 1 km warm up. 8km less than 5 minutes pace (13.43)(14.57 per round). 3 km warm down. Total run - 12km. 9th September 2014 (Tues). Interval training with Kampung Pandan Runners. Speed drill 100m x 4 times. 400m x 2 times : 1.40 1.36. 400m x5 (2:30): 1:42 1:33 1:29 1:30 1:28. 400m x5 (2:20): 1:31 1:31 1:29 1:30 1:26. 400m x5(2:10): 1:35 1:33 1:34 1:33 1:32.
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KL Runner: Weekly Training - 6th Oct to 12th Oct 2014
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Kuala Lumpur Runner, KULAI Runner. Wednesday, October 22, 2014. Weekly Training - 6th Oct to 12th Oct 2014. 12 times x 15 storey. 46 1:46 1:49 1:53 1:50 1:49. 7th Oct 2014 (Tues). Interval training with Kampung Pandan Runners. 400m x2 warm up 1:40 1.33. 400m x5 (2:30): 1:31 1:26 1:25 1:24 1:25. 800m x2 (6:30): 3.10 Rest 4:32 3:09 Rest 5:43. 400m x4 (2:10): 1:29 1:25 1:32 Rest 1:30. 1/2 km warm down. Total speed work - 6km. Average pace (Best of 12 sets) :. Total mileage - 10.5km. 8th Oct 2014 (Wed).
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KL Runner: September 2005
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Kuala Lumpur Runner, KULAI Runner. Friday, September 16, 2005. He ran over to the woman and asked, "What is in your spray can? What did you spray on that rabbit? The woman turned the can around so that the man could read the label. It said: "Hair spray. Restores life to dead hair. Adds permanent wave. Posted by Vincent Wong @ 10:12 pm. The guy stumbles around and says, "Um. no. um. what happened? Posted by Vincent Wong @ 10:04 pm. Thursday, September 01, 2005. JOKE OF THE MONTH-1. Stay here and stir the ...
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KL Runner: Weekly Training - 13th Oct to 19th Oct 2014
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Kuala Lumpur Runner, KULAI Runner. Wednesday, October 22, 2014. Weekly Training - 13th Oct to 19th Oct 2014. 8 times x 15 storey. 54 1:57 1:54 1:58 1:57 1:55. 14th Oct 2014 (Tues). Interval training with Kampung Pandan Runners. 400m x2 warm up 1:31 1.30. 400m x5 (2:20): 1:33 1:32 1:33 1:33 1:26. 400m x5 (2:10): 1:35 1:34 1:34 1:34 1:32. 400m x4 (2:10): 1:35 1:34 1:31. 1/2 km warm down. Total speed work - 6km. Average pace (Best of 12 sets) :. Total mileage - 11km. 15th Oct 2014 (Wed). 200m x 12 times.
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