anakpanyu......slowly walking towards the finish line: Saturday Speed Run

2009-01-24

Saturday Speed Run

Today was supposed to be my Loooooonnng distance of no less than 12k but judging from my last tuesday training, I've decided to do my speed run instead. I need to boost my speed if I want to be fast.

I went to Padang Kebajikan Track & Field and ran 5 laps as a warm up. After that, I did a few stretches just to loosen the muscles.

My speed run consists of 5 x 400m with 4 mins recovery in between. 400 m run in less than 1:30mins. First run I managed to do it 1:23 then 1:25, 1:26, 1:29 and lastly 1:26. Supposed to be there should be only a different of 3 seconds between each run. The first and the last run should be getting faster not the other way run gettting slower.

Next speed run is on Thursday morning. Tomorrow is another bike ride.

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2012 Activities and Finishes

08/01/12 - UIA BOF12 Ultimate Tournament
14/01/12 - John Curtin Ultimate Hat Tournament - 3rd
29/01/12 - xpdc basikal kg Rimba
25/02/12 - Kota Kinabalu BHH HAT Ultimate Tournament
04/03/12 - National Day Youth Run 2012 10km - 57:37 mins
24&25/03/12 - UltiJim Ultimate Tourni - 4th
31/03/12 - Earth Hour Ride
08/04/12 -SCB Half Marathon - 2:00:47
06/05/12 - Borneo Marathon 42Km - 4:58:06
13/05/12 - 35th Panaga Triathlon - Team Event 2nd Place
19/05/12 - HSBC Walk Run Cycle
03/06/12 - Empire Biathlon
18/06/12 - Cabaran Tasek Sarubing 4.7km - 42.05 mins
01/07/12 - BRL Tournament - 4th
06/07/12 - 2nd RBAF Triathlon - 5th (2:54:15)
08/07/12 - The RUN 21km - 2:36:01
02/09/12 - Double The Challenge, 66km + XPDC Hari Keputeraan 66km
10/09/12 - SKBD - ITT 41km - 9th (1:05:16)
15/09/12 - TMBT 100km Ultrail Trail Running (31:31:53)
26/30 Sept 12 - Tour De brunei
07/10/12 - Sarawak Double 7 Triathlon - Team Event
14/10/12 - BIBD Charity Ride 53km
21/10/12 - Double Sunday, 10km Run + Youth Run 10km
04/11/12 - Powerman Malaysia
15/11/12 - BIBD Cycling Club ITT 16km - 1st (26.34mins)
25/11/12 - LOF Bakery Cycling Challenge - 6th Team Category
02/12/12 - Geotrax Criterium
09/12/12 - Geotrax ITT - 4th
25/12/12 - Christmas MTB Jamboree

2015 Activities & Finishes

11/01/15 - Century Run 10km
18/01/15 - BCC Lumut Criterium Race (Timekeeper)
25/01/15 - Charity4Gaza (Marshal Cycling)
08/02/15 - 33.8km run
15/02/15 - Victory Trail Challenge (Timekeeper)
22/02/15 - Tutong Offroad Duathlon - 2nd
01/03/15 - Beaufort Ultra 60km - 8:47:38 hours
28/03/15 - MOH Race (Timekeeper)
14/03/15 - Viper Challenge 20km
22/03/15 - BCC Lumut Criterium Race (Timekeeper)
29/03/15 - MTSSR Triathlon Mix Team - 2nd Place
19/04/15 - BIBD Duathlon - 2nd place
26/04/15 - BCC Labi Race - Timekeeper
03/05/15 - 40th Panaga Triathlon - 2nd Team
17/05/15 - BCC OGDC 1 Hour Race (Fixie - 4th) (Timekeeper)
01/06/15 - Cabaran Bukit Markucing 4.7km - 40.56mins (6th)
07/06/15 - Pehin Yahya Race - DNF (Timekeeper)
12/06/15 - Nepal Run 5km
14/06/15 - BIBD Climbathon - 1st
02/08/15 - BCC Criterium - Timekeeper
16/08/15 - BCC Duathlon Invitation
23/08/15 - Beach Bunch Run 21km
30/08/15 - 2nd Labuan Duathlon - 8th Place Veteran
06/09/15 - BCC Labi Team Time Trial - Timekeeper
13/09/15 - Hill Duathlon - Race Director
27/09/15 - 5th LOF Cycling Challenge
25/10/15 - BIBD Alaf - Cycling
31/10/15 - MoonChaser Night Trail - Event Director
15/11/15 - Tutong MTB MotoX
22/11/15 - 3rd Victory Trail Challenge 30km
29/11/15 - Yellow Dirt Trail - Race Director
05/12/15 - Viper 2 Four Sepang
13/12/15 - BDCF MTB - Timekeeper
27/12/15 - BCC Sg Mau Road Race - Timekeeper

2014 Activities & Finishes

19/01/14 - IMAP-BCC Labi Road Race -Timekeeper
26/01/14 - KK Duathlon - Team Relay - 20th
08/02/14 - Xterra Malaysia Teaser 22Km Night Trail Run - 18th 2:40:07
16/02/14 - Labuan Duathlon 5km-35km-5km
24/02/14 - BCC Labi TTT 67.5km - 14th 2:11:11 (timekeeper)
02/03/14 - 2XU Compression Run 2014 Singapore - 42km 4:40:58
09/03/14 - White Cane Run 10km - 55mins
09/03/14 - MTSSR Triathlon - 22nd 1:31:32
30/03/14 - National Day Run 10km - 58.27mins
13/04/14 - BDCF GP1 Road Race - Timekeeper
20/04/14 - BCC Criterium Race - Timekeeper
27/04/14 - Inter Sport Company Festival - Hiking 4.8km 40.30mins
11/05/14 - BDCF GP2 Road Race - Timekeeper
18/05/14 - Inter Ministerial Sports Festival - Cycling (Timekeeper)
25/05/14 - BCC National Day Race - 2nd BIBD Cat (Timekeeper)
27/05/14 - STS14K Trail Run Challenge - Organizer
31/05/14 - Malar Setia MTB Challenge (Timekeeper)
22/06/14 - BCC Labi Road Race (timekeeper)
31/08/14 - Larian Hari Keputeraan 68 Tahun - 21Km 1:58:20
12/09/14 - BCC Criterium - Timekeeper
28/09/14 - RBAF Obstacles Challenge 10km - 52.41mins
06/10/14 - BCC Labi ITT 45km - 20th (Timekeeper)
12/10/14 - 39th Panaga Triathlon - Team Event (2nd)
19/10/14 - Sarawak International Triathlon - 16th 2:44:59
08/11/14 - Tour de Bintan Stage 1 - 150km - 5:07:28
09/11/14 - Tour de Bintan Stage 2 - 107km - 3:16:08
16/11/14 - KCT MTB TTT Fun Race - 1st place
30/11/14 - SKBD 2014 ITT 41km - 9th 1:06:21
02/12/14 - SKBD 2014 Road Rac 136km - 22nd 4:12:04
29/11 - 06/12 - SKBD 2014 Cycling (Timekeeper)
21/12/14 - 4th LOF Cycling Challenge - 4th Team (Timekeeper)
28/12/14 - BIBD Inter Dept TTT- 2nd Tech Dept

2013 Activities & Finishes

01/01/13 - MTB Jamboree
26/01/13 - Charity Nancy (marshall)
27/01/13 - Geotrax ITT (Timekeeper)
11/02/13 - Geotrax 1 hour race (Timekeeper)
23/02/13 - MTB Full Moon Ride
24/02/13 - Merdeka Cycling Challenge (Timekeeper)
03/03/13 - Singapore Urbanathlon -1:34:15
17/03/13 - Tutong MTB XC - DNF
24/03/13 - Geotrax Criterium - Timekeeper
31/03/13 - Pesta Santai Muara MTB Beach Race - Organizer
07/04/13 - SCB Run - 10km
14/04/13 - Geotrax Labi Road Race (timekeeper)
20/04/13 - BIBD Branch Hopping
27/28 April 13 - Xterra Malaysia (Sprint & Full triathlon)
05/05/13 - Geotrax Circuit Race (Timekeeper)
12/05/13 - Pehin Yahya Race - Anakpanyu Cycling Team 6th place, (timekeeper)
19/05/13 - 180km ride
26/05/13 - Malar Setia MTB Challenge - Anakpanyu race, (TimeKeeper)
02/06/13 -BIBD TTT (Timekeeper)
09/06/13 - BCC ITT (Timekeeper)
30/06/13 - G530 TTT (timekeeper)
07/07/13 - Tutong MTB XC race 3 - Novice Ali Nordin 1st
25/08/13 - BCC Labi Road Race (Timekeeper)
01/09/13 - Brunei National Race GP Series II - 40th 4:02:17, Team Anakpanyu 6th (Timekeeper)
15/09/13 - 2nd BIBD Cycling Club ITT (Timekeeper)
22/09/13 - BCC ITT (Timekeeper)
20/10/13 - BCC Team Time Trial - 6th (Timekeeper)
27/10/13 - Powerman Malaysia 4:27:25
09/11/13 - Tour de Bintan - GF Challenge 82km - 9th - 2:30:49
17/11/13 - 3rd LOF Bakery Cycling Challenge - 2nd & 4th Elite, 2nd Team (Timekeeper)
23/11/13 - BIBD CE ALAF 42km - 5:37:21
24/11/13 - BIBD CE ALAF 21km Run - 3:09:00
08/12/13 - Sibuti Road Race 83km - 2:14:00
29/12/13 - BCC Criterium - (Timekeeper)