Nine people went for the 6km Track-24 run

Went to run together with 8 other colleagues today along Track-24.
They are HC Poh, Jasmine, Doris, YS Yun, Edmund Steby, JY and a new person from Penang.
Too bad HT cannot join us or else it will be a total of 10 runners today.

Poh HweeChoo and myself were running together and pacing each other for the first 3.5km. She did pretty well at speed of above 10kmph which is very good. It was an easy leisure run for me for this first 3.5km as my heart-rate are mostly in Zone-3 only (see graph).

Picture 1 : Graph showing heart rate and speed

Picture 2 : 6.26km run data showing consistant average speed of above 10kmph




Brought along 2 bottles of 1.5L 100-Plus and shared with the fellow runners back at office area.

Continue to run from office to home and clocked in another 3.46km. Average speed was 9.8kmph due to road traffic.

Picture 3 : Run 3.46km from office to home

Picture 4: Heart Rate pattern during cool down period. Took 2 minutes for heart rate to drop from 165 to 130bpm. And 4.5 minutes to reach 120bpm. The faster and steeper the recovery the better. My goal is to reach 120bpm after 2 minutes.







YS Yun's emergency name+contact tag looks really solid. Cost aboutS$30++ ordered thru internet and imported from US.

Me at home upon arrival.












Overall it has been a good run today. Photos of my wonderful running mates.

10km run at Upper Pierce Reservoir

Went to run with some colleagues today at our favourite Upper Pierce Reservoir. A total of 15 wonderful people turn up for the run today.

Did a 10.9km run together with HT Ng. HT did very well with less than 61 minutes. My time was about 66 minutes. Not too bad as I have not been running the whole of last week.

Click on pictures below to enlarge. (Run data captured on my Garmin monitoring device).
Picture 1 : The full run data for my 66 minutes 10.9km run.

Picture 2 : The heart rate and speed vs Time.

Picture 3 : The heart rate and speed vs Distance.








Picture 4 : My total distance ran together with this Garmin monitoring device since I bought it is about 182km.



A lot of expressed interest on the Garmin heart-rate, speed and distance monitoring watch. Pete Laute and myself bought it last year for US$130. Due to current recession, it is now at fire-sales price of only US$85! Best time to buy now. HT Ng and BokHui is trying to co-ordinate to do a bulk order from US for the AMK Hot-Runners. For more info on the device click here => Garmin heart-rate, speed and distance monitoring watch.








A bunch of energetic and lovely people. I enjoy running with them (click on photos to enlarge view).
CS Chan was kind enough to sponsor and bring along 100-Plus drink and cups. Very nice of him.
a.

b.

c.








d.

e.

Another great run at Upper Pierce Reservoir

Hi all my wonderful running mates... thanks for the great time together today. The weather was great and it has been fun.

Guess their names from their backside ?




Brought a REAL camera and the picture looked sharp & great. Camera phone was use in the past which are not as good. Cecilia joined us today.




Wonderful view of the lower pierce reservoir with all the beautiful people !






A total of 21 Hot-Runners ! Very good turn-out today. I love these bunch of hot babies. They look so Good and Healthy.





Full of laugthers.





After showing off their gorgeous backsides, they now turn and show their fronts.




Oh ya, thanks to Joyce (3), MJ (2) and Cecilia (1) for donating the Isotonic drinks.

Quote

"Education is the most powerful weapon which you can use to change the world." - Nelson Mandela

My run captured on the Garmin heart rate, speed and distance monitoring device

Several of the colleagues asked about the small black color Garmin device (about 1" x 2") attached to my shoe. It's call the foot-pod. It measures the distance, speed, pace and cadance of the run and wirelessly transmit the data real-time to the watch on my wrist.
I wore the heart-rate monitoring strap during this run too. It transmit real-time heart beat information to the same wrist watch.
Once at home, I plug the USB wirelesss device (about same size as a typical USB memory stick) into my home computer. The software on the computer starts up automatically, detects the watch and transfers the data from the watch to the computer. The chart will be plotted and displayed on the screen immediately.

I ran from the carpark to the gate. And on the way back I ran to the small side road and then back to the carpark. The total distance covered is about 5.69km. 31 minutes & 29 seconds. Average speed is 10.8km/h. most of the time the heart rate is at Zone 4. For the final 1.5 minutes, Zhi Jing and myself sprinted all the way and my max speed was at 21.3km/h. But he was ahead of me !!

The first graph I shown here is over time.

The second graph I shown here is over distance.




The final table I shown here is the total distance I ran together with this device which is about 151km since I got this device on 19-Oct-09.

Running on treadmill today

Went to SCC gym and ran on treadmill for a 5km or 30 minutes run.

Set the speed at 10kmph. After 1km increase the speed to 11kmph. At 27 minutes further increase the speed to 12kmph for the final 3 minutes run.

Felt good today after the run. Believe that I can do a 10km run below 60 minutes.

Did not bring my Garmin heart rate and speed monitoring device. So no charting data. Did went to buy a replacement battery for the foot-pod. Yeah.... will start publishing the Garmin running chart again data soon!

Tuesday, February 17, 2009

Another Great Running Day for the Hot-Runners at UPR

I love this bunch of Hot-Runners. They are all so lively and make me feel so young again !

<=== Hi YK Loke, thanks for joining us for the run. Nice to have you with us!

Good news. Our most powerful lady on "Materials Planet" Joyce agreed to sponsor free isotonic drinks for the next few runs.

<--- Dont't you think this man-in-blue looks GREAT ? He will look really solid after another 5 to 6 more runs. Well done and keep it up.

From : GoodDaddy

---

Sent: Wednesday, February 18, 2009 12:26 AM
To: hot runners-HOTRUN01
Subject: Running Associates ... Run Track 24

Gan came out a fabulous idea to get back to track 24 to give variety to the runs for those who join us lately and have not got a chance to try it. Also, those who want to give a go at the green field 1.2km circuit behind the office are welcome to do so.

Thursday run is on.

Time: 5:30pm

Meeting point: open carpark near mailroom.

Propose route: Track 24 and/or 1.2km circuit

Moments of last run:

---------------------------

- I was pleasently surprised! 17 runners came. Bok Hui and Gan took some pictures and will post it on blog.

- After 2 weeks of travel, the 7km run was simply refreshing for me. I was looking forward to it.

- Happy to see new faces as well and many already knew each other.

- Gan has been generous to provide his drink support once more with 100 plus.... thank you

Regards,

HT Ng

"Break Away" Run for SDC today

"Break Away" run dedicated for SDC today at Upper Pierce Reservoir (UPR).

Quite a number of people left office early today. So total 8 people turned up today. Out of which 4 people are leaving us today but said will still come back and join us for future runs. That's the spirit, Hot-Runners ! Lets keep in touch.

Trying to poise... of course these bunch of Hot-Runners do not know how to act. But they tried.

Most of us took the 6km route. Two of them did 8km (they ran the 4km route twice). MJ and Kim ran so fast that I do not know which route they took and how far they went. These 2 guys are really good !!



Due to current economic crisis, dear Kim has to down-grade from his gorgeous motorised White Horse (aka Motorbike - power by petrol) to a manual paddle Steel Horse (aka bicycle - power by water i.e. just hydrate the paddler).









This photo after the run looked a bit blurry and unclear. A kind old man volunteered to take picture for us. Looks like his hands was not stable. But it was nice of him to offer to take picture for us.

Running at Upper Pierce Reservoir Update

Our former colleague BengHwee from East Coast area came to AMK office. But he decided to cancel his run with us and drove home because it was raining. Including him that will be 19 people !! Wow.... definitely a major new record today (Tue 1-Feb-09).

Many new faces too today. WELCOME ! Thanks to BokHui for arranging this run.

What were these young guys doing outside the Female TOILET ? Trying their luck to chat up the ladies of course. But of all places, why infront of the Female toilet ?




And why were these macho guys hanging outside the Male toilet ? Because it was already over-crowded with buaya (crocodiles) outside the Female toilet.

OK lah... we were all waiting for the rain to stop. Thank goodness, after 10 minutes wait the rain stopped and the AMK Hot-Runners group manage to go and have a very Good run.

By the way Valentine Day is coming on 14-Feb. Do remember to go RUN with your love ones on that day.

Ooops, I meant go have a good dinner and good time with your love ones.

w.rgds,

GoodDaddy

Run for Health, Run for Fun, Run for Life.

---

From: Ong BokHui
Sent: Tuesday, February 10, 2009 8:59 PM
To: hot runners-HOTRUN01
Subject: Tue Run - Update

hi gorgeous runners,

we had a total of 18 runners today at our favourite playground , UPR (Upper Pierce Reservoir). its a new record!!

it's always nice to see our former colleagues joining us for the run..we had YK Loke with us today and we definitely want to see more joining us for future runs :)

today's weather was "buay sui" initially, drizzle became heavy downpour when we got there and it sure seems like its only to get heavier because we were in the central catchment area...its the place where rain water is in abundance!!

but since we were all nicely geared and had made the journey there...we were adamant about running!..and..so we persevered and stayed on...praying that the rain stops...

God must have heard our prayers 'cos after about 10 mins, downpour were downgraded to just very light drizzle...a couple of minutes after we started running..the rain stops!! i think runners are a blessed bunch of people..gorgeous people!!

the run was good, weather was good...cooling albeit humid...most importantly...we all had fun!!

thanks to HC for the ice-cold 100plus...it not just quenched our thirsts but also fuelled our thirsts for more runs to come.

you can find the pictures here: \\zmy16fil02\Deposit_N_Pickup\hot_runners while waiting for the blog to be updated.

http://hot-runners.blogspot.com

Rgds,

Bok

"running reason no. 290371: cos i'm crazy...and running calms me down"