A day @ Taman Gelora

how do i look after a 10k run on a friday morning?

it was a pit stop at kuantan and decided i had to run @ taman gelora.. simply had to with no particular reason.. could not quite remember when was i last here.. woke up around 630am and started running at around 705am.. i do not have any specific target.. only wanted to complete my 24k/week.. running by the beach does have its advantages.. eg.. cooler than other running spots, mostly windy.. guess what? i did another PB for 10k!! amazing!!

New PB
10km test run
Date: 16 Sept 2011
Venue: Taman Gelora, Kuantan
Time: 52min 15sec
Pace: 5.22min/km

Old PB
10km test run
Date: 28 Aug 2011
Venue: Ipoh
Time: 55min 20sec
Pace: 5.83min/km

muhaimin rahim (｀-´)>

Yet Another 10k PB!! Yahoo!

picture taken in 2010 before pbim'10

was on my weekly runs yesterday.. was on my 7k lap when i decided to go for an easy 10k.. could have ran faster but i didnt want to exert to much energy since i was fasting.. anything can go wrong if your last fluid intake was 10hrs earlier.. so you can say it was an easy 10k even though not that easy laa.. finally downloaded my training data from my polar watch into the laptop today.. wow, i better my previous PB in 10k by almost 4mins!! now lets maintain training and see the results in PBIM'11!!

thee who refuses to quit, shall be thee who triumph!! - muhaiminrahim

New PB
10km test run
Date: 18 Aug 2011
Venue: Kerteh
Time: 58min 30sec
Pace: 5.85min/km

Old PB
10km test run
Date: 26 Oct 2010
Venue: Kerteh
Time: 1hr 02min
Pace: 6.2min/km

muhaimin rahim (｀-´)>

What Does Personal Best (PB) Mean

my PBIM'10 21k timing.. hopefully i will do better in my next 21k..

have your ever ask yourself what personal best (pb) actually mean? to me means that i have improved my timing.. thus means i am getting fitter by comparison with my old self..

how long does a PB remains a PB? generally a PB is a PB for 6months.. any time longer then that is history.. was.. in the past.. no more now.. therefore, you need to a record your new PB even though it is slower than the one 6months ago.. by doing so, you actually put your fitness always at its best..

this month i have seven (7) PB:
3km: 16min 15sec - 6.42min/km
4km: 21min 50sec - 5.46min/km
5km: 26min 50sec - 5.37min/km
6km: 37min 30sec - 6.25min/km
8km: 57min 00sec - 7.13min/km
21km: 2hr 56min 50sec - 8.42min/km

the only PB that is not my current PB is
7km: 49min 40sec - 7.09min/km

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