Personal
Exercise Report/Summary
Day: Saturday
Date: 30th October 2010
Time: 0900 hours
Weather: Wet - Light drizzling during start
Temperature: 20 °C - by feeling only
Terrain: Tarred road and pavement grass ground
Location: Nilai
Traffic: Rare but occasionally mild ~1 vehicle every 3 minutes
Start: ~150m before INTI entrance
Course: Along the road up to entrance of Nilai Springs Resort then reverse until halfway
Finish: Entrance of Taman Melati main road
Start time: ~0910 hours
Finish time: ~0940 hours
Distance*: 5.7 km
Time*: 34:43.60 mins
Average speed*: 9.9 km/h
(I think it's about ~8km/h)
Maximum speed*: 15.1 km/h[*recorded by my phone Fitness application]
Remarks:
1. Weather was cold and wet so I wore a windbreaker which also helped in warming up.
2. Jacket was removed after feeling a lack of ventilation on my body.
3. The whole course of exercise was without proper hydration - citing the fact that if I were to had some water I would had covered a longer distance at a more consistent speed.
4. No smoking
5. No alcohol
6. No supplements
7. No medication.
8. Pre-exercise diet: A cup of Milk (~6 - 10g of protein) and 3 pieces of Domino's Cinnamon Stix
9. Post-exercise diet: Bread, cheesy baked beans and jambu air
Comments:
Fun sake yeah.
Theme music feeling: Satch Boogie
Credits: Adidas Performance. Nike Pro. bzzzzt materialistic
1. Weather was cold and wet so I wore a windbreaker which also helped in warming up.
2. Jacket was removed after feeling a lack of ventilation on my body.
3. The whole course of exercise was without proper hydration - citing the fact that if I were to had some water I would had covered a longer distance at a more consistent speed.
4. No smoking
5. No alcohol
6. No supplements
7. No medication.
8. Pre-exercise diet: A cup of Milk (~6 - 10g of protein) and 3 pieces of Domino's Cinnamon Stix
9. Post-exercise diet: Bread, cheesy baked beans and jambu air
Comments:
Wet weather did not deter me from training. I almost gave up actually at 8am in the morning when I looked at the sky and feel the wind it had not rained yet meaning it wanted to rain later. I assumed that it's going to rain and stop by 8am by comparing with the other days before this day. Went out the first time and felt that the drizzle was too heavy and I did not want to run with my feet soaked wet and especially with having sweaty skin wetted with cold rain water. Stayed back in the house waiting and took a nap, almost making my way back to the bed as a surrender to the weather. But I could not let go of the great opportunity and time to exercise.
Cold wind coupled with the lack of proper sleep time (5 hours only) made me felt sleepy while walking on the way to the course. Jacket helped protect from cold temperature, rain water, cold wind and keep warm.
Lower legs were not in best condition though due to ice-skating first time on the previous night. But the whole course was great. Smooth progress and breathing was properly coordinated for most of the time except during gulping saliva for hydration and inhaling hard to retain the nasal mucous in cavity.
After stopping the exercise I walked back to home. It took me around 30 minutes to reach at a paced walking speed. That is equivalent to walking back and forth PFS and CGL 4 times or 3 days worth of walking back (grandpa house) from school calorie burnt.
Fun sake yeah.
Theme music feeling: Satch Boogie
Credits: Adidas Performance. Nike Pro. bzzzzt materialistic
