Speed Training Kau-Kau Lat Session 1/2

What : Speed Training for Pacesetters Relay, Session 1/2
When : 25 January 2012, Wednesday
Where : Kampung Pandan Track, Kuala Lumpur
Time : 7.15am
Menu : 800m X 8 set (4 mins rest) / 400m X 5 (2 mins rest)

Result for 800m X 8 :

Kenny Wong (Total Time : 22.38)
- 3.05 2.44 2.50 2.46 2.50 2.48 2.48 2.47

Prakash Ravindran (Total Time : 22.40)
- 3.05 2.45 2.50 2.47 2.49 2.49 2.47 2.48

Tang Wern Tien (Total Time : 23.06)
- 3.05 2.56 2.54 2.53 2.46 2.46 2.54 2.52

Ronnie See (Total Time : 24.03)
- 3.10 3.00 3.00 2.58 2.59 2.59 2.58 2.59

Fabio Lee (Total Time : 24.28)
- 3.12 3.02 3.01 2.59 3.01 3.04 3.04 3.05

Lim Kian Huat (Total Time : 24.46)
- 3.12 3.02 3.02 3.02 3.06 3.06 3.08 3.08

Result for 400m X 5 :

1.14 1.17 1.18 1.18 1.16 = 6.23 - Prakash Ravindran (Target 1'20)

1.11 1.16 1.18 1.21 1.18 = 6.24 - Kenny Wong (1'20)

1.18 1.16 1.18 1.18 1.14 = 6.24 - Tang Wern Tien (1'20)

1.25 1.24 1.25 1.25 1.23 = 7.02 - Ronnie See (1'25)

1.26 1.26 1.26 1.28 1.25 = 7.11 - Lim Kian Huat (1'30)

1.31 1.29 1.30 1.31 1.29 = 7.30 - Fabio Lee (1'30)

Next Coming Training :

What : LSD Training
When : 29 January 2012, Sunday
Where : Bukit Aman Car Park, Kuala Lumpur
Time : 6.15am
Distance : 10.85km (Double Hill) follow by 2.56km X 3 (Bird Park)

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What : Speed Training for Pacesetters Relay, Session 2/2
When : 1 February 2012, Wednesday
Where : Kampung Pandan Track, Kuala Lumpur
Time : 7.30am
Menu : 800m X 8 set (4 mins rest) / 400m X 5 (2 mins rest)

All Are Welcome!

- updated by pm1

WE HEART PM1

Photo by: http://runwitme.blogspot.com at MCA CNY Open House. Everyone loves PM1. Heheh!

This Week LSD (Happy CNY & GXFC)

When : 22 Jan 2012, Sunday
Meeting Pts : Bukit Aman Car Park, nearby Toilet
Time : 6.15am
Distance : 2.56km Bird Park X 8 Loops = 20.48km (Water break after 4 loops)

CNY is just 1 day away, and I was shock to see so many runners turn up for LSD. Cinya kum tung those who join my crazy 8 loops training. Those who kenot complete der 8 loops oso kum tung. Ur attendance oredi make me happy liao.

This is der first time we do LSD at der bird park due to Petronas under renovation n no water station for us. Doing at bird park, at least we can stop for water break n can bring our own water too. Can save money liao.

As for der run, I never expect der pace is going crazy faster n faster. Der 1st 4 loops oredi my PB liao. I was wondering how am I going to survive another 4 loops? Leg oredi shaking like kok. As getting more n more loop done, der gap is breaking apart.

Daniel Tan der Raja Bkt got der chance to beat me today, coz he oredi 1 mins ahead of me. Bcoz I kenot handle der hill, cinya steep like kok. Each round making me cinya suffer. B4 der last loop, can see Raja Bkt liao, taking der opportunity to close der gap. After closing der gap, quickly sayur him kau2 lat b4 reaching der killer hill. Coz dat is my weakness. After that, PIA like no tomoro until I reach der finishing line only can cool down. LOL!

Result :
1'36.30 - Jothpal Singh (51.40 / 44.50)
1'37.20 - Abdul Aziz
1.38.25 - Prakash Ravindran
1.38.45 - Tan Wah Sing
1'39.23 - Ronnie See
1'39.42 - Daniel Tan (51.57 / 47.44)
2'02.38 - Tay Poh Chye

1'12.36 - Rozmi Yunus (6 Laps)
1'06.20 - Kenny Wong (5 Laps)
0'54.48 - Siah Leong Hooi (4 Laps)
0'54.48 - Wong Sue Ling (4 Laps)

0'00.00 - Tang Chee Choon (? Laps)
0'00.00 - Brittany Lim (? Laps)

1'58.00 - Yum Kin Kok (18.88km)

Pm1 Split Time as per below :

1st 10km -

13.31.26 13.07.57 12.56.73 12.21.78 = 51'57.34 - Already PB!

2nd 10km -

12.07.59 11.54.17 11.52.62 11.31.30 = 47'25.68 - Speechless!

Next Menu :

What : Speed + Stamina Traning

When : 25 Jan 2012, Wednesday

Where : Kampung Pandan Track, KL

Time : 7.00am

Menu : 800m X 8 Sets (4 mins rest) follow by 400m X 5 set (2 mins rest)

All are welcome!

- updated by pm1

Welcome to der Family : der Pacemakers # 82

I have been running actively since 2006 being a regular runner in Taman Tasik Permaisuri, Cheras. For me running is a form of exercise to keep fit and loose weight, So much so that I was unaware at how devoted I am as a runner. My first road race was the "Mizuno wave run 2007".The distance was 10km. It is my first long run. 6 months later I did my First full marathon, Teng Chin Fatt was my training buddy for my first marathon, the Ambank KL Marathon 2008".

For the race I came in at 5:03, and got my first 42km medal, a Bandaraya finisher tee and an ITB as well. Of course I really enjoyed the run. Now that I know that running a marathon is not that a difficult task. The most difficult part is the training. Once you sign up, you will have the commitment to train and learn to respect the run. I have done 14 marathons to date. My PB is 4:01. In the SCKLM 2010, and repeated in the 2011 SCKLM. I also had a chance to become a marathon 5 hours pacer recently. The challenging part of a pacer is you are not allowed to run your own pace. Me and Malcom came back on a time of 4:55. Our job completed.

I got to know Pacemakers from my friend, Ronnie See who is the Captain of the team, My first Pacemakers Event was the PAR4 2008. I still remember the "medal of Pia". So memorable. At the same time I got to know one of my idols. Mr Lai Fong Sang, PM38. He shared a lot of running tips with me. I have been running in so many races these past few years that I can’t remember them all. But i enjoyed every race.

In 2011 we started to develop the adiNation of runners program ( By Adidas ). Now the adiNation program in Permaisuri have been very encouraging. The numbers of new runners signing up are increasing. Training in a group is much more fun compared to running individually.

It makes me push harder to keep pace with the other runners. Try to keep pace with the group chitchatting along the way. You won’t realize how far or how fast you are going. Although you will feel tired or pumcit later, the sweat, the smells, and sometimes the steam, when mix together, equals Satisfaction.

I want to thanks captain ronnie see invite me to join his pia family, Happy Chinese new year to all of you n "gong xi fatt Chai"

add Loh @ Facebook, click here!

Loh Wing Keen @ PM82

adiNation of Runners KLCC - Result Update

What : adiNation of Runners KLCC
When : 19th January 2012, Thursday
Meeting Point : KLCC Park, 800m mark
Route : KLCC Jogging Track
Time : 6.35pm
Menu : 1.3km X 8 = 10.4km

Result :
47.05 - Ronnie See

54.57 - Fong Sai Siong
55.41 - Tay Poh Chye

34.18 - Mohd Khairul (5 Laps)

Pm1 Split Time :
6.04.85 | 6.01.67 | 5.55.80 | 5.52.42 | 5.50.40 | 5.49.79 | 5.49.78 | 5.40.76

- updated by pm1

Welcome to der Family : der Pacemakers # 64

Hi, I think most of PM members would have know me, I have joined every single race that Pacemakers organized, you just name it. PM Network Run 1 Jan 2009, Der Wild Wild Run 8 March 2009, great experience running in Zoo Negara, surrounding with cow ‘perfume’..haha…, all 3 PM Circuit Run on 1 May 09, 23 May 09 & 13 June 09, PM Network Run 1 Jan 2010 and latest one PM Anniversary Run 14 August 2011.

Actually, got offer from the PM Captain, Ronnie See to join this great PIA UNTIL WHITE VOMIT OUT (borrowing Captain Ronnie trademark) family since last 2 year!! OMG, what a long time, right after successful…Penang Round The Island Relay 2010, really like the spirit of sportsman and pia like no tomorrow..experience that we cannot buy!! Love u guys… and he said I have to write down about myself in English, lucky not in Chinese or Arabic.

Ok, I’m running since 1988, secondry school..form 3..that time just join track & field, and slowly join road race..my first half marathon on 4 Sept 1992, Terengganu Int’l Bridge Run..i’m clocking 1h 30.56, and my first marathon, MAS Int’l Marathon on 2 Oct 1994…cannot find any info or certificate about my maiden marathon, I think 4h ++, until now already running 15 marathon..with PB at KL Int’l Marathon, 16 Feb 2003..2h 56:45….when I was…haha, recently my timing for marathon course around 3:15 – 3:30..

Last year was a crazy year for me…I’m participate in 6 marathon, and really enjoyed myself as a pacer for sub 3:30 @ SCKLM…great experience when you’re running for someone else, got to control pace all the way & give support to others runner as well..not a easy task especially after 30km mark. Thanks Ronnie for giving me that opportunity!!

When I’m not participate in race…I really enjoyed support other runners by snap their action, lots of pia face in my FB account..Rozmi Yunus..
Ok, I think that all….i’m 39th this year….running life begin at 40th..i’m looking for podium next year, more info about my race, feel free to visit my blog http://themarathonworld.blogspot.com, and I would like to say thanks to my sponsor, Brooks Malaysia.. since 2004..orait, see u in next race..bye..

Rozmi Yunus @ PM64

Welcome to der Family : der Pacemakers # 84 (Jason Loh)

Here is a short introduction about Jason Loh aka Pacemakers #84 since started involve in sports.

So, let this video do the work. Enjoy. Thank you.

Result - Mizuno Wave Run & Cross Country Run 2012

What : Mizuno Wave Run
When : 15th January 2012
Where : Stadium UPM, Serdang, Kuala Lumpur
Distance : 10km (9.85km by YS Lee's GPS Kok)
Distance : 10km (9.94km by Calvin Chan's GPS Kok)
Medal : Finisher for All

Men Open :
42.01 - Ronnie See, Pm1 (23rd)
42.45 - Stanley Cheong MY, Pm53 (26th)

44.38 - Liew Kim Yoong (33rd)

47.51 - Kenny Tan, Pm27 (57th)

54.17 - Kenny Wong, Pm69 (164th)

55.44 - Dannie Choong, Pm62 (211st)

56.58 - Ryan Teoh, Pm17 (245th)

57.32 - Sim Boon Haw, Pm25 (264th)

57.46 - Wong Sing Haow (271th)

Men Junior Veteran :
42.04 - Daniel Tan, Pm3 (00th)
42.22 - George Lee (14th)

52.25 - Lee Yee Sum, Pm12 (58th)
58.43 - Foo Sheek Hian (105th)

59.19 - Calvin Chan, Pm63 (108th)

Men Senior Veteran :
42.43 - Vincent Wong, Pm10 (6th)

43.50 - Tang Chee Choon (7th)

43.53 - Lim Kian Huat (8th)

Women Open 10km :

61.47 - Sharon Chow (53rd)

63.14 - Chia Ee, Pm73 (61st)

63.38 - Carrie Teong, Pm61 (67th)

Women Veteran 10km :

48.30 - Tan Pei Leng (3rd)

49.19 - Wong Sue Ling, Pm31 (4th)

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What : FTAAA Cross Country Run
When : 15th January 2012
Where : Padang Merbok, Kuala Lumpur
Distance : 9.40km (8.2km by Liksng's GPS Kok)

Distance : 9.64km (8.2km by Jeff Ooi's GPS Kok)
Distance : 6.2km (6.1km by XXX's GPS Kok)
Medal : Finisher for All

Men Open 9.40km :
46.57 - Jason Loh, Pm84 (5th)

49.47 - Siah Leong Hooi (11th)

50.50 - Chong Lik Sng, Pm80 (15th)

54.04 - Goh Shu Wei (28th)

55.01 - Sze Yung Hui (33rd)

56.44 - Jeff Ooi, Pm67 (43rd)

Men Veteran 6.2km :
42.06 - Chen Keat Hoong, Pm8 (1st)
47.55 - Tay Poh Chye, Pm66 (8th)

57.00 - Yum Kin Kok, Pm65 (27th)

00.00 - Suresh, Pm47 (00th)

Women Open 6.2km :
61.24 - Kong Yen Erl, Pm41 (8th)

62.08 - Carol Tan (10th)

00.00 - Fiona Lee, Pm72 (00th)

Women Open 6.2km :

64.12 - Winnie Wong, Pm51 (7th)

- updated by pm1