Std Chart VR Certificate

Standard Chart VR Cert is finally out. I am rank 169. Sacha's rank is 20! 20??!! Don't play play yeah.

 

Christmas Virtual Run- 10km Easy Run

 

This easy run is one of the most enjoyable run this year. Probably due to good company. Probably due to good mood. More probably due to the fact that I complete the run with only 2% in Zone 5. Pace is mostly 6 min 36seconds and final results is 66mins 30seconds. Still plenty left in the tank when the race is done.  

Running Accessories

What are the most important accessories in Running? Here are my top list.

Rank 1: Running Shoes

Rank 2: Running Watch

Rank 3: Music- headphone/earphone

Rank 4: Running Shorts

Rank 5: Knee & Ankle protector

Rank 6: Running Socks

Rank 7: Running Shirts

Rank 8: Headband

Others: Sunglasses, sports belt, pouch, cap, lights. 

List of running accessories purchased over the last few months:

Aug'20

Running Shoes (Retired)

Sep'20

Running Shorts x2

Oct'20

Running Shorts

Headphone (Retired)

Nov'20

Running Shorts

Garmin Watch

Dec-20

Earphone x2 (1 Retired)

Headphone 

Running Shoes (Nike Fly 3)

Running Headband x2

Running Shoes (Saucony Cohesion 12)

Running Socks x3 

Running Sunglasses 

Running Shirt

Jan-21

Running Cap

Running Light

Running Shorts

Running Socks x2

Feb-21 

Running T-Shirt 

Mar-21

Running Shoes (Brooks Ghost 12 LE)

Apr-21

Headphone x 2

Accumulate Purchase

Shorts 5

Socks 5

Earphone 6

Shoes 3

Shirt 2

Headband 2

Watch 1

Sunglasses 1

Cap 1

Light 1

2nd Running Gear- Saucony Cohesion 12

Second running gear bought this month- Saucony Cohesion 12 (and third pair this year). 

It may not be top range and it may not be the latest model but it is definitely a great buy at RM 125 per pair (Original price: RM 250 per pair).

Running Shoes Guru Rating: 4stars

VO2 Max

What is VO2 Max? Well, according to definition, it is an indication of cardiovascular fitness, and is the maximum volume of oxygen (in ml) you can consume per minute per kg of body weight at maximum performance bla bla bla.

So what is my VO2 Max after months of running? Well, the latest figure is 47 (which is "Excellent", just a notch up from range of 45-46 (which is "Good") from a month ago. Hangon, it says my fitness age is 20. Yippee!

 

New Gear- Nike Zoom Fly 3

Got myself a new running gear finally. Nike Zoom Fly 3. Feels like I am on "Turbo" mode when I run with it. Original Price RM 649. Are you ready? 

Running Shoes Guru Rating: 4.5 stars

Standard Chartered Virtual Run 2020

I achieved my Personal Best Results for 10km race at 1hour 1min and 30 seconds (ie Pace of 6.07/km). The result is 1min30second behind my target but I did race 29min 35 seconds in the first 5km.

 

The pace is dropping each km (from 1st to 8th) before final push in the last 2km.

Heart beat maximum of 181?! Haven't reach that for quite some time. 

Penang Bridge VR 2020

First 10km race for the year and the result is my best ever 10km. 

63mins and 6 seconds vs my goal of 60mins.

Garmin Coach

(First published on 25th Nov, 2020, Updated on 9th Feb 2021)

Garmin Coach. Let's go! I wonder how far can I go. Training Target is 10km in 60 mins. Race in Feb 19th. Progressive results are as follow:

Week 1 (Starting Nov'20)

1) Benchmark Run- 1.41km, 9.00min

2) Hill Repeats- 2.81km, 20.05min

3) Speed Repeats- 5.83km, 45.36min

Week 2

1) Goal Pace Repeats- 4.71km 33.33min

2) Hill Repeats- 3.17km, 23.6min

3) Speed Repeats- 8.65km, 59.54min

Week 3

1) L Easy Run- 5.51km, 37.36min

2) Hill Repeats- 3.94km, 28.01min

3) Speed Repeats- 8.9km, 1hr 2min

Week 4

1) L Easy Run- DNF (Rain)

2) Hill Repeats- 3.36km, 21.06min

3) Speed Repeats- 9.0km 1hr 2min

Week 5

1) Goal Pace- 7.82km, 56.4min

2) Hill Repeats- 4.83km 20.3min

3) Speed Repeats- 10.0km, 1hr 9min

Week 6

1) Goal Pace- 4.44km, 31.07min

2) Miss practice

3) Speed Repeats- 7.01km, 46.30min

Week 7

1) L Easy Run- 6.02km, 38.29min

2) Speed Repeats- 6.76km, 45.0min

3) Hill Repeats- 4.09km, 28.18min

Week 8

1) L Easy Run- 8.02km, 50.41min

2) Hill Repeats- 5.34km, 36.1min

3) Speed Repeat- 5.64km, 38.3min

Week 9

1) Goal Pace Repeat- 4.79km, 33.17min

2) Hill Repeat- 4.80km, 31.33min

3) L Easy Run- 12.67km, 1hr 34min

Week 10

1) Interval- 7.53km, 49.5min

2) Hill Repeats- 5.14km, 32.3min

3) Speed Repeats- 10.02km, 1hr 3min

Week 11

1) Hill Repeats- 5.47km, 33.3min

2) Goal Pace-10.01km, 1hour

3) Speed Repeats- 10.69km, 1hr9min

Progress= 79% 

I concluded my training on 29th Jan 2021 or week 11 (equivalent to 79% of total training). 

I go for the race on 2nd Feb, ahead of the original plan of 19th Feb. The result is 10km in 56 mins and 48 second. This is 3 minutes and 12 seconds ahead of my target. Goal achieved. 

Next up- Half Marathon?

Run 19th Nov, 2020

 

Achieved another Personal Best today. Completed 5.1km in 30min 49seconds, i.e. pace of 6.04 minutes/km. Cadence is 170 on the spot. (Thanks to the 170bpm music). 

Just need to improve speed by another 5% or so and double the distance (easy say than done) and my goal is done!

Run 16th Nov, 2020

My personal best run by far after using new Vivoactive 4 watch and employing its new Cadence focus run tecnique. I even download 170 beat per minute song to ensure I achieve higher Cadence (my previous average is around 156-160). Most advance runners run at 180 beat per minute. The end results are fantastic!

Run 14th Nov, 2020

A trial run with my new Garmin Vivoactive 4. Easy run with an average pace of 7min 27second, with total distance of 6.15km. 

Garmin Vivoactive 4 aka DB PipBoy

 

After weeks of research and analysis, the final winner is Garmin Vivoactive 4. 

(Others that I consider include Amazfit Stratos, HuaWei GT Pro 2, Garmin Forerunner 245, Samsung Galaxy Active 2)

Lookout! It is has been modified to Pip-Boy (Fallout-4 style)! I need the Endurance Perk!

Minion collection

It may not be a complete set, but that's our full collection of Minion, including 4 limited edition Gold Minion. 

Favourite in the family- Bob with the teddy bear Tim, and Minion with the rubber ducky. 

Personal favourite- the Gold colour singer- it sure does have a big head.

Hang on, what are the two trolls doing there?

Run 8th Nov, 2020

 

A new personal best pace with slightly longer distance. It's definitely moving the right direction. Plenty more to go. :)

Run 6th Nov, 2020

 

Another run, another Personal Best. This time beat the previous run by 1sec/km, which is 6 min 26 second per km, for a total of 5km. Improving. 

Run 3rd Nov 2020

 

Today run achieve personal best pace of 6min 27second. If only I can run 10km at the same pace then I can achieve my goal set for the year.

However, can I run 10km with the exact same pace? Refer to the split pace below. That scenario somehow appears quite unlikely for the time being. 

Halloween 2020

 

Check out the DIY Halloween decorations. What do we have? A flying witch, a Pokemon Haunter pretend to be big fellow, ghost with mask on top of light, silly pokemon cat pretend to be scary, and moving green ghost. Yes, its moving.... woooooo.

Golden Minion

 

Warning! More golden minion spotted!

Run 25th Oct, 2020

I've got my new gear. I've set my new target. I learn new skills. I push to the max. I strive to go faster and further. I run. And the results are.....   almost identical to the run I had a week ago. Same pace to the second. 

Hmmm.... did I hit bottleneck? 

 

Last run before age 45

 

Last run before turn 45 officially. Feeling good. Pace is good. I think I probably can go another 2km at the same pace if I push it. 

Limited Edition Golden Minion

 

Police Minion to Guitar Minion," Wei, the dude on your right is brownish colour. Very weird!"

Guitar Minion to Vampire Minion, "Wei, the dude on your right is full of mud. Yuck!"

Vampire Minion to Girl Minion, "Wei, the dude on your right is full of shit. Yuck!"

Girl Minion to Angel Minion, "Wei, the dude on your right is...

interrupt by

Golden Minion, "Lin Beh is SUPER RARE LIMITED EDITION GOLDEN MINION LA!"

TC Running Club- 3rd Stop

 Next stop- Titiwangsa

3rd stop is at Titiwangsa. Pace is fair and distance has improved. 

Running Exercise

 Running training in progress. Latest progress shown some minor improvement. 6 min 41 second per km for 5.07km. Target is 6 min 30 second for 10km. 

Cat 6 vs Cat 5

Quest for faster internet speed continue. 

Next action: upgrading from Cat 5 to Cat 6.

Result: 

Cat 5 (Download: 498.3mb/s Upload 103.4mb/s)

Cat 6 (Download 513.9mb/s Upload 103.4mb/s)

Result: Improvement of 3%. Marginally success. 

Family exercise

 

Family exercise at Bukit Jalil Stadium. We run. Kids play the scooter. We run again. Kids play at the playground. We run again. Kids play Roller Skating. 

What a day. 

TC Running Club- 2nd Stop

 Next Stop- Lake Garden.

And these are the runners. 

TC Running Club- 1st Stop

 First Stop for TC Running Club at Bukit Jalil Stadium.

Here's the runners.

And this is the result. 

Wine Session 22nd Aug 20

 

So many great interesting wines. Whats your favourite?