School Sports Day Part I

For my eldest son, it is school sports day again.

In order to cheer him up a bit for not getting anything out of it,

I thought it is nice to share a few videos.




400m Hurdle





Best Polevault Ever




Ouch! My_Balls.


Hope that you enjoy it.



Crank on.

SHAPE Night Run 2009

This is the first time I ever run an organized night run, kind of different.

Surprisingly, the Shape Night Run attracted qute a large number of runners.


Anyway, I think I still prefer to run in the morning as I would have insomia problem

if running too close to sleeping hours.


Below is the photo taken by me during the event for the Permaisuri Group Runners.

The quality of the photo is really poor as I am not very into photography,

sorry!


Shape Night Run Photo

Crank on.

Speed Zone View of Polar S625X and RS400/800

If you own a Polar S625X, RS400 or RS800 HRM, then

most likely you are using the Polar Precision Performance or

Pro Trainer too.

The Pro Trainer is a great software and I use it daily.

But maybe speed zone view is just one extra feature that

the Pro Trainer doesn't come with.


I have coded a simple tool just for that and you are welcome to

download it.

click
spd download.

First unzip the file, edit the spd.ini with a editor like notepad and change the DIR to point

to your data. Edit the zones as well if you like.

Then copy the spd.ini to your window directory, and the spd.exe to your desktop.

Click the spd.exe to run it. Click File|Open to open your hrm file and you

can view your workout in speed zone defined in spd.ini. You can also use report

to view the speed zone for a period of time. You will most likely

not using the Graph capabilty of spd.exe, and thus, I won't include

the OCX needed for graphing.

Hope this help and Enjoys using the tools.

Crank on.

SCKLM 2009

Check out the following link for some photos

taken by my nephew Siaw Yi and me.

click here

Crank on.

Permaisuri Lake Track SCKLM Circuit Run

The Permaisuri Lake Track circuit run for the SCKLM

last Sunday was a successful one.


Thank to Phoon, Sim, Ah Foo, Fatt, Low in helping carrying the

drinks, and BIG thanks to Har who is kind enough to wake up

wee hour in the morning and helped us manning the water

station.


Most runners dutifully completed at least 21 laps run, while some

achieved the 25laps target. A few even did a 27 laps run yesterday.


Well done and bravo.


While doing the long run on the lake track has some obvious disadvantage,

(like half of the track is in concrete and brick, and after about 20laps or so,

you really can feel that the impact is killing the legs, and after 7:00am,

people start to pouring in and really crowd the track) its pros clearly

out weight its cons.



I seriously considering doing the LONGEST LONG RUN on the lake tack in 7/6/09,

the next next Sunday.

In the mean time, this week is a recovery and easy week.


Rest well and enjoys.


Crank on.

SCKLM Circuit Run, Be there at 4:45am

To all runners who will participate in this

SCLKM Circuit Run on 24/5/09 Sunday, please gather

at the Permaisuri Lake car park near the swimming pool

latest by 4:45am. We will start distributing the iso drink

at 4:45am. The run will be started at 5:00am sharp.



Crank on.

SCKLM Circuit Run

SCKLM Circuit Run 09

Date: 24/5/09 (Sunday)
Time: Starting at 5:00am
Distance: 25 laps of Lake track (32.5K)
Payment: RM5 per person



Iso drinks will be provided as well as bananas.

Noticed that iso drink will only be served after 6:00am
due to no volunteers manning the station.

Help in transporting the iso drinks,
"watching" the iso drinks and bananas is very much needed.

During the previous circuit run, I had encountered
quite a few non-runners who thought that the iso-drinks were
supposed to be some promotion kind of things and
they really help themselves drinking without asking.

This time around, we only planed to purchase 6 cartons of iso drinks
(6X24=144) and assuming each runners drink 4-5 bottles, there are only
enough for 30 runners.


So, everybody please helps out, as I will also need to run
the circuit run myself, so I won't be responsible for
manning the water station this time, sorry...

The purpose of the circuit run is what I called

Marathon Pace Run.

Firstly, the flat course of the lake track is
chosen to stimulate the flat SCKLM route condition.
(You are free to run the hills, but if you like the hills,
why not run in Double hill or Hartamas. You could take the
outside 4k laps too, but you would not be able to pace yourself
as nicely as the 1.3K lap does.)


More importantly, it is a practice for the target marathon
pace. For example, if you shoot at 4:45 for the upcoming
SCKLM, then you should aim at completing the 25laps in
3hr38, which translate to average of 8:43 per laps.


I suggest that you always use a range for your marathon
goal, for example, you should aim at 4:45 to 4:30 intead of
just 4:45 or 4:30.
This means completing the circuit run in anytime between 3:27
and 3:38 is fine.

Always start at the low end of the pacing for the fist 10laps
of so ( which mean 8min43sec or slower per lap) and then speed
up towards the last 10 or 15 laps (trying to push to 8:30 or
even 8:15).

Below is the chart that I prepared for marathon
goal time between 5:30 to 3:15 and the corresponding
32.5K(25laps) target time and the average lap time.

Marathon	32K5(25laps)	Lake Lap Time	Min/K
5:30	4:13	10:07	7:46
5:15	4:02	9:38	7:25
5:00	3:50	9:11	7:04
4:45	3:38	8:43	6:42
4:30	3:27	8:15	6:21
4:15	3:15	7:47	6:00
4:00	3:02	7:18	5:37
3:45	2:52	6:51	5:16
3:30	2:40	6:23	4:55
3:15	2:28	5:56	4:34

Hope this helps.

May we have a successful circuit run this coming Sunday,

see you there.

Crank on.