古都山之旅

日期：二零零六年三月二十六日 260306
目標：新古毛古都山 Bukit Kutu
高度:一千一百公尺／三千六百呎

臨時決定去這趟古都山，主要有數個目的，與不同的登山朋友登這座鮮少人知道的古都山，與他們互相交流，高不算高，但是對登山初出茅蘆者，不可等閒視之。

對雨林抱病帶我們上山，雖然成為迷路羔羊一小時，但是對我們這群山跑友來說，就當作是熱身吧！

由於山大王開出的道路，平時鮮少登山客到訪，野草很快就掩蓋路線，令人很容易迷途，所以在被告知尋獲正確的路口時，大家就躍躍一試欲掀開它的神秘面紗，對登過的人，即使是闊別逾一年再去，記憶已隨歲月的流逝，逐漸模糊。

其實一般中上水平的登山，登這座古都山相信大約只需2小時至3小時就可上到山頂，不算難，但是由於登山小徑雜草太多，最好是穿非棉質的長褲，避免雙腳東割西割，傷痕太多，還有若是有水蛭恐懼症，力勸前來捐血嚮小朋友。

而且避免穿皮鞋的登山鞋，因為之前的數條河流和小溪都會入水和進沙，甘榜阿迪達斯就不錯，回家清洗容易。

從正確路口開始到山頂，不比怒昂山難走，大石頭後就開始氣侯較涼快，但是兩種小朋友太多，蚊子和水蛭太多，會令妳防不勝防，簡至可以拿登哥木峰等山的水蛭來比，即使是上了山頂，也有很小只的水蛭，証明它好久沒吸人血啦，讓同行的三女菲莉絲,洛雯,翠苗（人名譯名）也時常停下，突擊檢查身體各部份，沒有一人可以倖免，從腳到腰部。

不過，可惜的是到了山頂，看了兩口井，以及一座象徵的小塔，我們就登上最高頂用午餐，不到二十分鐘就下起雨來，雨林由於透露身體不適，大家馬上下山，穿上雨衣，大家就在一路嚴防滑倒的情況下，戰戰競競下到山腳。

洗澡後，大家就朝烏魯音吃著名的鹵面，再加星洲米粉、蕃蓍葉及炸魚餅。

在此，多謝雨林抱病（出發前一晚睡了十六至十八小時）帶我們上這座古都山，感激不盡！人名譯音，若有出入，請伊妹兒給我！

我將休息至星期四，星期五才上班 ，請大家多保重，跑得愉快！

2006 Saberkas Marathon results

Full marathon

Tan Song Hua:3h33m(2 weeks no train,condition bad and disappointed)
Kenny Choo : 4h14m
Tan Khee Meng(Penguin 2) :4h19m
Hoo Ching Tai :4h29m
Narumol :5h22m (Women Open,RM 500)
Teo Kee Wah(Men veteran,Tey's Colleague) :5h49m
Quik Ai Ling:6hrs plus(wrong route)

Half marathon

Ronnie:1h41m14s
Khoo Yit Kiat :1h46m52s
CM:1h58m49s
Alden:2h02m45s
Drago:2h03m18s
Kelvin:2h06m55s
Sim:2h19m22s
Lim Pueh Tian:2h45m06s
Woof:2h56m30s

廈門馬拉松 XiaMen Marathon 25.3.06

看以下網站，廈門馬拉松似乎很熱鬧，值得參加。
This year XiaMen marathon enter 4th year,more than 20,000 peoples toke part.Even tv also have live telecast,thousands of local peoples cheers for you.

If your have chinese software,know reading chinese,please read website as below,it held one day before Saberkas marathon.

http://www.xmtv.com.cn/2005/

Relax run 220306

Split time:

Lap 1:10m47s
Lap 2:9m58s(20m45s)
Lap 3:9m37s(30m22s)
Lap 4:9m38s(40m01s)
Lap 5:9m35s(49m36s)
Lap 6:9m34s(59m11s)

Join me in Great Wall Marathon ! By CCHOO

CCHOO will join this year Great Wall Marathon,he looking for friends to join with him.This year Great Wall Marathon will held on 20 May 2006.If you need any information,please visit the official website http://www.great-wall-marathon.com/

From the official website photos as show below,you can see how nice to run a great wall marathon once in your life.

If you have any inquiry,please no hestitate to ask CCHOO,you can contact him by 012-3866889.



Frequently asked Great Wall Marathon® questions

The Course

What is the running distance on the Wall, and what is the distance between each set of steps?

All runners (both full and half marathoners) will be running approximately 7 kilometres (4 miles) on the actual Great Wall of China. The 3700 steps going up and down like a roller coaster are more or less continuous all along the wall.

What type of terrain?

The terrain is both flat and hilly. Though, the longest part in the valley is done on flat ground. The road and path going up to, across and back down the Great Wall is steep, and most runners will plan to do it by a combination of walking and running in order to avoid acidy leg muscles. On inspection day, every participant will receive advice on how to plan his race. It is very important to plan this race, and then race that plan. Be aware of getting too excited by the amazing sceneries and the sensation of actual being running the Great Wall Marathon®.

What will the weather be like?

Probably sunny with temperatures ranging from 25 to 35 degrees Celsius. On the Great Wall, the wind will make the air feel cool and refreshing whereas the valley gets quite hot and humid.

Temperatures at start (7 am) are expected to be comfortable 15 degrees Celsius.

What, and how often, will the runners be drinking?

As it is quite warm in the valley, all runners must remember to drink a lot of water (also in the weeks before the race, as their bodies has to get used to absorbing large amounts of water). Drinks are supplied at every 4 kilometres.The type of drinks supplied is water and, at selected stations, electrolyte.

What type of running gear should I bring?

Wear normal running shoes, shorts and a light coloured running singlet.On your head, do not wear a baseball cap (as it builds up a lot heat on your head) but a shade is very recommendable.

Wear sunscreen with high factors, as the Chinese sun is potent.

What if I change my mind, and want to run the half marathon instead?

All runners can change their mind with respect to the distance. Deadline for such changes will be on inspection day (May 20th), after having walked the Great Wall section of the course.

Will there be showers available afterwards?There will be shower and change facilities available after the race.

Food& Drinks

Will the marathon runners get lunch (or anything to eat) after completing the event?

There will be a small lunch ready after the event. It is recommended to eat small and simple after an event like The Great Wall Marathon® as the stomach on most runners has stopped working properly due to the strenuous efforts during the race.

Will there be bottled water during the race or some type of purified water?

At every 4 kilometres, bottled (and totally safe) water is served. Carbo drinks and bananas are served at selected drink stations, and it is possible to deposit personal provisions along the course.

Hot Hot Hot in Temple Run (Bangkok)

Thanks for www.patrunning.com snap foto with CCHOO n other malaysia friends...!!

Thanks to Narumol too...her blog is http://thaimarathoner.blogspot.com/

Bus from KL Sentral to LCCT(Air Asia)

Hi,all,if u going to LCCT (AirAsia) ,want to save money ?? Can go to KL Sentral take bus...!

Only RM 9 one way.Take 1h15 minutes to arrive.

Please check these website:

http://www.skybus.com.my/

Relax run 200306

Date:20.3.06
Time start:5.35am
Split time:
Lap1:11m12s
Lap2:10m30s(21m43s)
Lap3:10m35s(32m18s)
Lap4:10m25s(42m44s)
Lap5:10m05s(52m50s)

p/s:Phyllis stomachache...rush to lausai.I over slept.

Relax run 210306

Date:21.3.06
Time start:5.15am
Duration:
Split time:
Lap1:11m23s
Lap2:10m38s(22m02s)
Lap3:10m45s(32m48s)
Lap4:10m36s(43m24s)
Lap5:10m21s(53m45s)
Lap6:10m18s(64m04s)

2006 ING Temple run

Our friends results in ING Temple Run in Bangkok.

Full Marathon

Place Bib Name Category Nation RunningClub PlaceCat Split11K1 Split22K7 NetTime FinishTime

190 89 Hoo Ching Cheong M 40-49 MAS 65 1:08:59 2:33:35 5:26:54 5:27:12

210 350 Low Soi Koah M 50-59 41 1:09:27 2:41:41 5:39:21 5:39:23

Half marathon

441 1369 Lim Pueh Tian M 30-39 MAS 86 1:17:41 2:58:41

To view official results ,please view at :

http://www.championchip-thailand.com/raceresults.html

Power run action photos

Leslie always pia in the race,she just complete sub4 in KLIM.

This year Power run very tough.

To view others photos ,please do visit my album 2.

PACM dinner 180306

Pacesetters IDOL Low Kim Houn !

PACM new exco.

LSD 180306

Place:SS2 to TTDI.
Time start :6.35am
Duration:1h46m19s

From Phyllis ss2 house to ttdi ,2 laps of bukit...leg jia lat...!! haha

Relax run 170306

Date:17.3.06
Time:5.20am
Duration:61m27s
Split time:
Lap 1:10m44s
Lap 2:10m38s(21m23s)
Lap 3:9m59m(31m22s)
Lap 4:10m08s(41m31s)
Lap 5:10m03s(51m34s)
Lap 6:9m53s(61m27s)

Relax run 150306

Date:15.3.06
Time:5.20am
Duration:
Time split:
Lap1:10m46s
Lap2:10m09s(20m56s)
Lap3:9m52s(30m48s)
Lap4:9m57s(40m45s)
Lap5:9m49s(50m34s)
Lap6:9m31s(60m06s)

Relax run 140306

Time:5.22am
Date:14.3.06
Duration:62m45s
Time split:
Lap1:10m59s
Lap2:10m25s(21m25s)
Lap3:10m20s(31m45s)
Lap4:10m24s(42m09s)
Lap5:10m41s(52m50s)
Lap6:9m54s(62m45s)

Orange run 120306

PM,OX n friends.From Left:Lorna,SJ,Joey,Ameba,Phyllis,Lim,Ronnie n CM.

Congrate to who won the prize at Orange run.Please view my teyphoto2 album.

Relax run 090306

Time:5.15am
Date:9.3.06
Place:SS2
Condition:Ran with Phyllis,after last nite she angry about no cc her 2nite meet..Morning run ,her toe pain...but last two lap faster pace,total 6 laps.

On leave from 9/3-13/3

Dear all:

I will on leave from 9/3 to 13/3,did recovery run on monday(6/3) around 7km plus.

Prize winner pm41 and Phyllis

Congratulation to pm41 SJ n Phyllis,both of them got position 19 and 24,RM 200 kaya liao !!

Fighting spirit action in 2006 KLIM

Flying ameba,sub5 mission completed !

CCHOO happy to finish hot hot KLIM.

RhoWen train less also can PR,so happy oh...!! Well done !

Klang senior runner Peter speed to finishing line.

Francis Toh pia all out....!

2006 KLIM group foto

Group foto PM n OX n PACM senior runners !!

CCHOO gang ...!!


Camel group from Muar.


Apek,DK n CM .

3 OX girls all broke PR ,well done !! From left is Chong Wah,RhoWen,Phyllis n Ameba.

Met with Narumol and Great Hajime Nishi

Met with Thailand running friend Narumol and Japanese great marathon runner Hajime Nishi(KLIM will be his 430th full marathon race).

Position:
(Back left to right:Apek,ChigTai,Hajime,Lawrence,Jamie /son and wife)
(Front left to right:Tey,Narumol,Lim)

Please see others foto in my KLIM 06 album.

All the best to you all who run in KLIM 2moro either full ,half or 7km fun run.

2006 KLIM wish /2006 吉隆坡馬拉松的祝福

I will no online saturday,wish u all who run in the coming sunday KLIM ,either full ,half or 7km fun run,may u enjoy and run injury free.Be your winner,no matter what is your timing,just remember run with your relax pace and confidence.

Will be back sunday afternoon or evening.

吉隆坡馬拉松即將在三月五日就啟跑，經過艱辛的訓練，大家莫不期待爭取好成績。希望大家能取得自己滿意的成績，最重要的是比賽過程要投入享受，避免受傷。

就讓我們在週日早上五點相約在起跑點上見面。

UFL Warehouse sale

Fellow members,

UFL is having warehouse sale from March 3rd - 5th, 10am - 7pm. Refer to www.ufl.com.my for more information. UFL is the distributor for many outdoor brands like Cressi-Sub range of diving equipments, Karrimor backpack, Maglite, Coleman, etc.

During last year similar sale, I bought a Karrimor Condor backpack (retail RM900+) for RM250 and a diving torch light (retail RM300+) for RM50 only.



Happy shopping.
OX Richard

P/S:My pouch also bought during UFL warehouse sale lah ...!! Will help CCHOO to get one !!

Relax time b4 KLIM 030306

Have a relax session of play badminton with friend.Just relax b4 sunday KLIM.It is good to play again badminton.But can't imagine what time I play ? hehehe

But for me,after today breakfast with 2 nasi lemak and one soya bean,I lausai ,hahaha,lucky not very serious ,felt ok liao now !!

Hope in good form for KLIM.

2006 KLIM bib collection

This was first time KLIM bib collection held at OCM new conference room.When I reached there,met with PM1 couple.When I walk in,wah...met with Boon Keat,but have to Q up for online registration collection resit and make the payment first,lucky not wait so long,got all the resit except one friend,cause his bib wrongly put in differecnt sex liao..hehehe..lucky me ask the official double check loh,,if not,these friend have to give up ! Thanks to the official with patient service.

Then before I Q up for collection bib,was told by Francis Toh, one time only can collect 3 bibs..ahhhh,,aiyooo,cham liao...how ah ? Lucky ask pm1 ,his answer was encouraging,hehehe,,cause he knew many FTAAA kawan mah ...!!

Ok...I tried,when Q up,wah...saw the Ah Pek was my gang,easy liao, I said opps..uncle ,can I take half first ,boleh kah ? hehehe...easy loh...if not...3 by 3 ,gua LSD pun putus gas liao...!!

But due to I have 9 persons in full marathon event,so have to went different tables and somemore curi Q lah,even one official ask me to Q up from behind ,me said opps...these time was women cetegory first,then me follow by men cetegory ,save time loh..if not...like Francis Toh and Law Lai Huat(FRIM PACM leader) have to come back again during lunch time hour,cause they help so many friends take bibs !!

I will suggest they should divide to group registration,better organiser perpare in group collection,then no need to come two times mah and also no need kelam-kabut liao...hehehe..how to teach FTAAA leh...?!

Anyway,good news for full marathon runners,cause organiser will provide more water and refreshment station according to weather ...!! And also got one FREE power bar lah...!! ehhh,but they don know provide power gel at 30km or not ?!

Oppps..there got moblie toilet at 10km,20km and 30km ...!!

Wish u all the best !!

See u all in starting point !!


These is KLIM bib collection at OCM ! Runners have to Q up !!


Power Bar provide FREE power bar to full marathon particiapant...yeaaaah !!


PM1 and Boon Keat stand infront of KLIM poster at OCM.

Collect OX gang and my KLIM bib at OCM ! Thanks Boon Keat snap my foto !

Relax run 020306

Date:2.3.06
Time:5.30am
Duration:53m04s
Split time:
Lap 1/Lap 2:22m32s
Lap 3:10m15s(32m47s)
Lap 4:10m19s(43m07s)
Lap 5:9m57s(53m04s)
Condition:Awoke at 4.15am,but back on bed again,plan to slept more 20minutes,then awoke again only at 5.10am,rush to have final morning relax run before KLIM.Both of my legs was little tire,but felt NB753 was ok with me,it confidence me wear it on coming sunday KLIM.Morning weather was cooling cause rain by last nite.Final 3 laps is faster pace,felt ok in breathing,hope final two days fully off ,will referesh me and get me fully fit to face KLIM and enjoy as I can !!

I will off from today until next monday.Wish u all who run in KLIM either full ,half or 7km fun run,enjoy and run injury free !! See u all there !!

Relax run 010306

Time:5.35am
Date:1.3.06
Duration:1h04m12s
Split time:
Lap 1:11m22s
Lap 2:11m04s(22m26s)
Lap 3:11m02s(33m29s)
Lap 4:10m35s(44m04s)
Lap 5:10m38s(54m42s)
Lap 6:10m30s(1h04m12s)
Condition:Weather hot,after one day off,muscle felt little tire,may be can't have a rest ? hehe,but I will off on friday and saturday,tomorrow will be my final relax run before coming sunday KLIM.Just pray sunday will not so hot weather oh.....!!