Sam says: -
"Folks
We are heading to Bukit Tingi on Sat for a nice and steady hill climb and a nice breakfast in BT.
Meet at 0630 opposite True Fitness in Sri Hartamas or at the traffic lights in Gombak at the start of the old Genting road at 0710.
Please let me know if you plan to come along and where you intend to join the ride. Cheers.
Sam"
PS there is 30RM left over in the ‘breakfast kitty’ from last week’s ride.
Simon Says: -
"I'll be there probably cycling from Kajang so will meet you at the start of the old Genting road. Looking forward to breakfast.
Sunday morning is the Power Run 10k which I plan to do. Sam and Hayley however intend to do the usual Sri Hartama 21k - Wow choices.
Showing posts with label run session. Show all posts
Showing posts with label run session. Show all posts
Friday, April 25, 2008
Friday, March 21, 2008
RIDE & RUN ALERT - 22nd & 23rd March 2008
With Sam away it has been left to me to arrange the ride on Saturday (with the help of KK I believe). The plan is Hulu Langat to the Dam coffee shop and back with the Genting Peres hill (9km) thrown is as a bit of a time trial.
Meet at the traffic lights by the police station in Hulu Langat at 7:15, the mosque at Batu 14 at 7:30-35. Round trip will be 120k from Damanasara or Kajang.
KK will organise the meeting point for the Damansara crowd and we will plan to converge at Hulu Langat at 7:15.
Sunday morning run will be the same as usual, 6:15 start at Bukut Aman carpark. Run to and then around the Petronas petrol station in Sri Hartamas and then back to Bukit Aman - round trip 21k. Anyone that wants to do more in preperation for the KL Marathon are welcome but that's my limit for the timebeing.
Meet at the traffic lights by the police station in Hulu Langat at 7:15, the mosque at Batu 14 at 7:30-35. Round trip will be 120k from Damanasara or Kajang.
KK will organise the meeting point for the Damansara crowd and we will plan to converge at Hulu Langat at 7:15.
Sunday morning run will be the same as usual, 6:15 start at Bukut Aman carpark. Run to and then around the Petronas petrol station in Sri Hartamas and then back to Bukit Aman - round trip 21k. Anyone that wants to do more in preperation for the KL Marathon are welcome but that's my limit for the timebeing.
Wednesday, February 6, 2008
CNY Training
Thursday
Route : HOA - Genting Sempah - Bentong - Tranum - Frasers Gap - KKB - Ulu Yam - Batu Cave - Gombak - HOA (tak panjat Gohtong laa..)
Time : 7.30AM @ Hospital Orang Asli
Distance : 190KM
Friday
Route : around putrajaya & cyberjaya 1 loop 50km + 10k or 20k run
Time : 6.30AM @ Masjid Putrajaya
Route : BT14 - Bt18 - Peres - Titi - Klawang & u-turn
Time : 7.30am @ Bt14 Hulu Langat
Distance : About 150km
Wednesday, January 30, 2008
Weekend Training
Sam the Man says: -
"Folks
The ride on Saturday is to PD again. The distance is between 190k and 200k for those coming from PJ. For those wishing to log some extra k’s, the option exists to ride further to Admiral Marina before returning to the coffee shop. This will add an extra 25-30k to the ride.
Meet at Mega Mall exit off the Federal Highway at 0600, at Cheras 2nd toll at 0640 or Shell station opposite Country Heights at 0700. Please let me know if you plan to come along and at what point you will join the ride.
Drink stops will be at Salak on the way out and on the return. Breakfast stop will be in PD at the coffee shop opposite Costa Rica.
Sam"
Simon says: - "I will definitely be doing the extra bit to Admiral Marina for a round trip of 208k - I've had enough of these short cuts
Also for anyone interested there will be a 42k run on Sunday morning starting a 5:30 - Check this post again for any updates just in case we make it a little earlier"
"Folks
The ride on Saturday is to PD again. The distance is between 190k and 200k for those coming from PJ. For those wishing to log some extra k’s, the option exists to ride further to Admiral Marina before returning to the coffee shop. This will add an extra 25-30k to the ride.
Meet at Mega Mall exit off the Federal Highway at 0600, at Cheras 2nd toll at 0640 or Shell station opposite Country Heights at 0700. Please let me know if you plan to come along and at what point you will join the ride.
Drink stops will be at Salak on the way out and on the return. Breakfast stop will be in PD at the coffee shop opposite Costa Rica.
Sam"
Simon says: - "I will definitely be doing the extra bit to Admiral Marina for a round trip of 208k - I've had enough of these short cuts
Also for anyone interested there will be a 42k run on Sunday morning starting a 5:30 - Check this post again for any updates just in case we make it a little earlier"
Friday, January 25, 2008
Weekend Rides 'N Runs
Sam the Man says: -
"Folks
The ride on Saturday is to Hulu Langat and the Dam.
The route will include Peres Hill where we U turn and go back down the hill and then go to the Dam (by the waterfall) for some breakfast or refreshment. We will then return the same way (minus the hill). The distance for those coming from PJ will be around 140k. Fyi next week, we’ll be going back to PD.
Meet at Mega Mall exit at 0610 or at traffic lights next to police station in Hulu Langat at 0650.
Please let me know if you plan to come along at what point you will join the ride. Cheers.
Sam"
Simon says: - "Blimey, a bit of an early start for a medium distance ride! Oh well ay, what to do! I'll be there! As for Sunday's run I'm on an easy week this week so it'll be a 21k only for me starting from Bukit Aman carpark at 6:30 to (and around) the petrol station in Sri Hartamas and back. The following two Sundays though will be 42k runs i.e. two laps of the above".
Tuesday, January 8, 2008
Rides N Runs
Sam the Man Says: -
"Hi Folks
Thursday
It’s a holiday on Thurs so there is an extra mid-week ride. Destination will be the T junction just beyond Ijok (on the road to Kuala Selangor via Sungai Buloh). The turning point will be at the junction with the road from Klang (Route 5). It’s a fairly flat road so it will be good aero-bar practice for those doing Langkawi. The distance will be around 100k-120k depending on your starting point. There will only be a drink stop at Petronas Ijok after the U turn. Breakfast for those who want can be back in Taman Tun or Damansara.
Meet at Kota Damansara toll (after the barrier) at 0645.
Saturday
The ride will be to PD (circa 200k) with the usual meeting points and times.
Mega Mall exit off Federal Highway at 0600, Cheras 2nd toll at 0640 and Shell station opposite Country Heights at 0700.
For both rides, please let me know if you plan to come along at what point you intend to join the ride. Cheers.
Sam"
Simon Says: -
Thursday Bike
The wrong side of town for me so I'll probably do the Hulu Langat, Seminyih, Kajang loop with a bit extra thrown in - probably the Perez Hill and then an out and back from Seminyih to Broga. Maximum 120k. Timing will be 7:15 at the Hulu Langat traffic lights by the police station. If you're planning to come let me know and I'll look out for you.
Saturday Bike
I'll be riding with Sam as above and will meet him at Mega Mall at 6:00.
Sunday Run
Route: Bukit Aman to Sri Hartamas and back (including loop round the petrol station)
Distance: 21k.
Start Time: 6:15 a.m.
Meeting point: Bukit Aman carpark, Lake Gardens.
Extras: Additional 4-5k at the end if anyone is up for it.
"Hi Folks
Thursday
It’s a holiday on Thurs so there is an extra mid-week ride. Destination will be the T junction just beyond Ijok (on the road to Kuala Selangor via Sungai Buloh). The turning point will be at the junction with the road from Klang (Route 5). It’s a fairly flat road so it will be good aero-bar practice for those doing Langkawi. The distance will be around 100k-120k depending on your starting point. There will only be a drink stop at Petronas Ijok after the U turn. Breakfast for those who want can be back in Taman Tun or Damansara.
Meet at Kota Damansara toll (after the barrier) at 0645.
Saturday
The ride will be to PD (circa 200k) with the usual meeting points and times.
Mega Mall exit off Federal Highway at 0600, Cheras 2nd toll at 0640 and Shell station opposite Country Heights at 0700.
For both rides, please let me know if you plan to come along at what point you intend to join the ride. Cheers.
Sam"
Simon Says: -
Thursday Bike
The wrong side of town for me so I'll probably do the Hulu Langat, Seminyih, Kajang loop with a bit extra thrown in - probably the Perez Hill and then an out and back from Seminyih to Broga. Maximum 120k. Timing will be 7:15 at the Hulu Langat traffic lights by the police station. If you're planning to come let me know and I'll look out for you.
Saturday Bike
I'll be riding with Sam as above and will meet him at Mega Mall at 6:00.
Sunday Run
Route: Bukit Aman to Sri Hartamas and back (including loop round the petrol station)
Distance: 21k.
Start Time: 6:15 a.m.
Meeting point: Bukit Aman carpark, Lake Gardens.
Extras: Additional 4-5k at the end if anyone is up for it.
Wednesday, January 2, 2008
5-6th Rides n Runs
Sam the Man says: -
"Hi Folks
The Saturday ride this week is to Bentong. We will then we go a bit further to a junction about 7k beyond Bentong where we will U-turn and return to Bentong for breakfast. This will be a circa 160-170k ride for those starting in PJ.
Meet at Sri Hartamas (opposite True Fitness) at 0600, at the Mobil station on Jalan Kuching (just before the turn-off to Batu Caves) at 0620 and at the lights (at the beginning of the road to Genting Sempang) at 0645. Please let me know if you plan to join the ride and at which point you intend to join.
For those running on Sunday, I am aiming to do 25k (Sri Hartamas plus one loop of the park) leaving at 0615. Cheers.
Sam"
Simon says: - I will probably be starting from Joo Ngan's in Ampang at 6:15 a.m. on Saturday for the ride if anyone wants to join in there.
As for the run I'll be there but won't do more than 21k and maybe less depending on my poor old foot.
"Hi Folks
The Saturday ride this week is to Bentong. We will then we go a bit further to a junction about 7k beyond Bentong where we will U-turn and return to Bentong for breakfast. This will be a circa 160-170k ride for those starting in PJ.
Meet at Sri Hartamas (opposite True Fitness) at 0600, at the Mobil station on Jalan Kuching (just before the turn-off to Batu Caves) at 0620 and at the lights (at the beginning of the road to Genting Sempang) at 0645. Please let me know if you plan to join the ride and at which point you intend to join.
For those running on Sunday, I am aiming to do 25k (Sri Hartamas plus one loop of the park) leaving at 0615. Cheers.
Sam"
Simon says: - I will probably be starting from Joo Ngan's in Ampang at 6:15 a.m. on Saturday for the ride if anyone wants to join in there.
As for the run I'll be there but won't do more than 21k and maybe less depending on my poor old foot.
Friday, December 7, 2007
Der Pacemakers Weekday Runs
From Der Pacemakers:
Der Pacemakers Network Run is coming soon for those who want to improve their running skill in speed and eudurance. You are most welcome to join der PM's gang @ Lake Garden on every Tuesday, Wednesday and Thursday from 6.15pm to 7.30pm. All this is FOC! Runners must help fellow runners, that is der part of motivation. Nothing to be selfish of, if you improve we will also feel happy for you.
We also have experienced runners like Lai Fong Sang, Kenny Tan & KP Tan to guide you for der training session. However training with this master must be discipline lah. If 'syok-syok come, syok-syok no come' attitude, it will be very hard to give u a proper lesson. So pls help us to help yourself too.
Regards,
Captain of der Pacemakers
Der Pacemakers Network Run is coming soon for those who want to improve their running skill in speed and eudurance. You are most welcome to join der PM's gang @ Lake Garden on every Tuesday, Wednesday and Thursday from 6.15pm to 7.30pm. All this is FOC! Runners must help fellow runners, that is der part of motivation. Nothing to be selfish of, if you improve we will also feel happy for you.
We also have experienced runners like Lai Fong Sang, Kenny Tan & KP Tan to guide you for der training session. However training with this master must be discipline lah. If 'syok-syok come, syok-syok no come' attitude, it will be very hard to give u a proper lesson. So pls help us to help yourself too.
Regards,
Captain of der Pacemakers
Thursday, November 1, 2007
Weekend Rides 'N Runs #1
Sam the Man says: -
"Busselton Buddies and Friends
This Saturday we are off to Bentong for a few less km’s and a bit more intensity (hills).
Meeting points will be
(i) opposite True Fitness in Sri Hartamas at 0600
(ii) Mobil station on Jalan Kuching before Batu Caves exit at 0630 and
(iii) traffic light at start of Genting Sempah old road at 0700.
Please let me know if you are coming or not and your chosen meeting point.
Also, all BB’s should all be planning the last long run on Sunday. I am planning to do 30k (Sri Hartamas followed by reverse Double Hill) and hopefully without ‘bonking’ this time.
Cheers. Sam"
Simon Says: - "I'll be riding from Kajang at 5:30, passing Joo Ngan's at 6:30 and meeting the troops at 7:00 at the start of Genting Sempah. If anyone is intent on joining me then let me know otherwise I'll just plough on until I get to the beginning of Genting Sempah"
"Busselton Buddies and Friends
This Saturday we are off to Bentong for a few less km’s and a bit more intensity (hills).
Meeting points will be
(i) opposite True Fitness in Sri Hartamas at 0600
(ii) Mobil station on Jalan Kuching before Batu Caves exit at 0630 and
(iii) traffic light at start of Genting Sempah old road at 0700.
Please let me know if you are coming or not and your chosen meeting point.
Also, all BB’s should all be planning the last long run on Sunday. I am planning to do 30k (Sri Hartamas followed by reverse Double Hill) and hopefully without ‘bonking’ this time.
Cheers. Sam"
Simon Says: - "I'll be riding from Kajang at 5:30, passing Joo Ngan's at 6:30 and meeting the troops at 7:00 at the start of Genting Sempah. If anyone is intent on joining me then let me know otherwise I'll just plough on until I get to the beginning of Genting Sempah"
Monday, October 29, 2007
Fellow runners,
Pacesetters 30km Practice Run
Objective : For those taking part in the Singapore marathon.
Nominal Charge : RM5.00 per runner, open to members and non-members same charge.
Date : 11th November 2008
Time : 5.30am
Place : Bukit Aman Car Park
Route : Car Park to Hartamas (Petronas Station), turn back to Goverment offices Jalan Duta, turn around and back to Petronas Station Hartamas, and then the same way back to car park.
Water Station : One at bus stop, near government offices Jalan Duta, and one at Petronas Station.
Sponsor : PowerBar for Endurance drinks at the water stations. Water by PACM (free flow water at the stations and one 500ml bottle of mineral water at the end).
Note : No prior registration is required. Just show up and pay the person in charge and you will be given an identification to signify you are a participant. Those without the identification will not be provided with any drinks.
.. on behalf of Pacesetters Athletics Club Malaysia President
Chou Chueng Wee
Thursday, September 27, 2007
Weekend Menu
The following night run and ride is planned for this weekend:
Run:
Route: Genting Sempah to Genting Highlands
Date: Friday 28th Sept 2007
Time: 9.50pm, start running at 10pm sharp, finish approx. 3am.
Meeting place/Start: In front of McDonald's, Genting Sempah R&R Area
Distance: 21km (12km to Gohtong Jaya - 1st checkpoint, then a further steep 9km to New World Hotel Starbucks for a well earned coffee!)
Run:
Route: Genting Sempah to Genting Highlands
Date: Friday 28th Sept 2007
Time: 9.50pm, start running at 10pm sharp, finish approx. 3am.
Meeting place/Start: In front of McDonald's, Genting Sempah R&R Area
Distance: 21km (12km to Gohtong Jaya - 1st checkpoint, then a further steep 9km to New World Hotel Starbucks for a well earned coffee!)
Description: Uphill, steep, cool.
Suitable for: Those who can confidently run 21km uphill!
How to get there: From PJ, take LDP-Kepong-MRR2 towards Gombak-Karak H’Way. Exit at Genting Sempah after tunnel. From KL –MRR2-Gombak –Karak H’Way-Exit at Genting Sempah after tunnel.
Ride:
Route: 2 x Putrajaya Powerman Loop
Date: Saturday 29th Sept 2007
Time: 10pm start, finish around 12.30pm
Meeting place/Start: Taman Warisan, Putrajaya
Distance: 60km-ish
Description: Rolling road circuit around Putrajaya.
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