Friday, May 21, 2010

PB Smashed; May 2010

(chicken rice is one of my favorites.. this dish has 618kcal if you did not know)

this month's mileage is not that encouraging.. maybe i need new motivation to push myself.. i guess.. nevertheless, i have set a few new PB (personal best) this month.. listed below are my new PB's:-

New PB's (Old PB)

3km test run
Date: 20 May 2010
Venue: Treadmill
Time: 18min 38sec (19min 40sec)
Pace: 6.21min/ km (6.56min/km)

4km test run
Date: 16 May 2010
Venue: Treadmill
Time: 24min 20sec (25min 50sec)
Pace: 6.08min/ km (6.46min/km)

5km test run
Date: 20 May 2010
Venue: Treadmill
Time: 30min 10sec (32min 08sec)
Pace: 6.03min/ km (6.42min/km)

6km test run
Date: 13 May 2010
Venue: Treadmill
Time: 38min 20sec (no old PB)
Pace: 6.38min/ km

Saturday, May 8, 2010

know your maximum calorie intake pls..

(fish and chips= 848kcal)
(nasi lemak= 463kcal)
(mee rebus= 555kcal)
(sausage mcmuffin + hash brown= 570kcal)

ensure proper diet for better performance is a must for most runners.. hence, you would also require to know your daily maximum calorie intake.. how to calculate?

first, you need to know about BMR (basal metabolic rate).. BMR is the amount of energy required while at rest (sufficient only for the functioning of vital organs.. eg, heart, kidney, lung, ect..) the formula:

Men: BMR = 66 + (13.7 x weight in kg)+(5 x height in cm)-(6.76 x age in years) Women: BMR = 655 + (9.6 x weight in kg)+(1.8 x height in cm)-(4.7 x age in years)

example:
Men: BMR = 66+(13.7 x 70) + (5 x 170)-(6.76 x 30) = 1672.2

next, you need to know your activity multiplier.. from no exercise to twice per day exercise.. choose your multiplier:

no exercise = BMR x 1.2
1-3 days per week = BMR x 1.375
3-5 days per week = BMR x 1.55
6-7 days per week = BMR x 1.725
twice per day = BMR x 1.9

example:
activity multiplier = 1672.2 x 1.375 = 2257.47 calorie/day

Note: find out more of local food guide here..

Ciclovía in Bogota, Columbia

(am i really that overweight? hehe)

yeay! yet another milestone breakthrough.. before i started this blog, my weight was between 75kg and 78kg.. now, my weight is between 70kg and 73kg (10% to 6% of weight loss).. lets not get carried away and focus on doing the PBIM 2010 first eh.. hehe..

have you ever thought of running on a closed road every weekend? no cars on the road? no buzzing modified motorbike exhausts? there is one such place on earth you can do that..

bogota, columbia it the place! where designated roads were closed every sunday and holidays form 7am to 2pm for its community to practice healthy lifestyle.. read more of it here..

Friday, May 7, 2010

Training W18-W21 (May 2010)

Week: Distance/ Ave HR
W18: 15km/ 151-162bpm
W19: 10.4km/ 155-157bpm
W20: 6km/ 157bpm
W21:
Total: 31.4km/ 151-162bpm

Note: target 16.5km/week
Note: train 3times/ week