New Target for 10 k

01k - 04'00 sc
05k - 20'00 sc
10k - 40'00sc

inspired by Haile Gebrselassie

Pacemakers Track Meet

Date : 21 September, Sunday
Place : Kampun Pandan Sport Complex
Time : 7 .00am
Category : Men Open
Medals : Position & Finisher

Event : 200m & 400m
Bib No : B1343
My target : top 3 finishing for each event

200m Open :
Result: Gold (5.53 sc behind world record 19.30 Usain Bolt)
24.83 - Thurai s/o Sarasaidy
27.65 - Richard Habeya
28.23 - Tang Wern Tien

400m Open :
Result : Gold (14.08 sc behind world record 43.18 Michael Johnson)
0'57.26 - Thurai s/o Sarasaidy
0'57.82 - Murali Nathan
0'58.32 - Vishnubalan

4x400m Open :
Result :Bronze
4'17.60 (USA)- Vishnubalan, Murali Nathan, Saravanan, Gunaselan
4'18.82 (MAS)- Fadzli Abu Bakar, Ahmad Farid, Nazib Ngainin, Afad
4'24.61 (JAM)- Tang Wern Tien, Yap Chee Kuang, Lai Fong Sang, Thurai

A big thanks to Mr.Ronnie for well organize and inviting me to take part in this event.

Back To Nature Relay 08

Date : 14 September, Sunday
Place : Taman Metropolitan Batu, Jln Ipoh
Time : 7 .30am
Distance :3.9km Relay
Category : Men Open
Medals : Position & Finisher

Team : Der Pacemakers Network Shah Alam
Bib No : D2
My target : 16 min / top 3
Result : 3rd placing
Time :
13'59 > 13'59 - Meyyappa
14'54 > 28'44 - Thurai
15'01 > 43'45 - Suresh - Captain

Training Session

Focus on 2 :

a) build muslce & stamina
Batu Caves staircase 272 steps

b) gain speedpower
100,200m sprint