Ran 9.67km (6.49km Track24 plus 3.18km RunHome)

Went to run with 5 other run-hobbyists today at Track-24 (6.5km). Time taken was 37:44 minutes and average speed was 10.3kmph. Hlaf way through the run, stop to take a short video of my friends running. After the Track-24 run, had a drink and chat session with the fellow runners. Learnt 2 new cool down exercise from ZiJing.

After that continue to run home for another 3.18km.

After the run, the heart rate dropped back to 120bpm within 3:30 minutes. It dropped to 128bpm within 2 minutes which is not too bad considering that I was doing brisk walking after the run. Heard that a very healthy runner should be able to recover the heart rate back to 120bpm within 2 minutes after the run.

Six people met up today to do the Track-24 run...GuanHong, Jasmine, ZiJing, CS, CK and HC Gan.
Two of them (CS and CK) are new participants, welcome !!

Look how energized and motivated they were before the run.

ZiJing and GuanHong were ahead of the pack. All completed the track-24. Thanks to HT for providing the cool tangerine drink after run. He did not join us today as he is still recovering from his flu.

ZiJing showed the team two exercises for cooling down after the run.

1st one is to criss-cross the legs (with knees straigthen), bend the body forward and try to touch the floor with your finger tips. Hold for 20 seconds. Then repeat with the other leg. This suppose to help out the knee area.

2nd exercise is to put one leg (the heel area) on a higher ground (e..g on a chair, table, or etc). Bend your body forward and try to touch your toes with your fingers. old for 20 seconds. Then repeat on the other leg. This suppose to help the hamstring area.

CK is from Penang visiting and he participated in marathon events before. He will be joining the Standard Chartered marathon event on 30-June-09.
HC is very tempted to join the KL event too (still deciding).

Jasmine did half marathon before and the Penang bridge run.



Everyone enjoyed the run today eventhough it has been a very hot day today. The group stay around and have a good chat while cooling down with the nice drink HT provided. The picture after the run is a bit blury but the group are still as energized after the run.

==> click here if want to see today's run data and chart on speed, distance, etc <==

Reminder :
next week Tuesday run is at East Coast Park starting from carpark E2 and not at our normal UPR. 3 or 4 cars will be arranged to pick up from the usual real gate open air carpark area. Last car planning to leave at 5:10pm. Three routes available... 5km, 10km and 15km or any distance between 5km to 15km is do-able.