Monthly Archives: March 2012

Training for a Triathlon

I was actually training for the half marathon, and then I want to join an upcoming labuan cross channel swim.

For run training I have been using High Intensity Interval Training based on the Four Hour Body which I also based my diet nowadays. The training is basically a 2.4km run in the following effort and timing.

* 400m fast run followed by 1 min 30 second rest. (total 800m)

* 100m sprint with 10 seconds rest x 4 rounds (total 1.6km)

The technique I adopted in running is the POSE method. Which is basically:

  • Landing on the balls or flat on my feet BUT NOT on my heels.
  • Focus on cadence (number of steps per minute) rather than stride
  • Using my centre of gravity to lean me forward and “catch” myself when I fall forward, rather than pushing using my back leg.
  • minimizing my arm movements.

I did a 10km run,and with a heart rate monitor, I tried to maintain within my aerobic heart rate, which allowed me to run continuously for 10km in 1 hour and 12 minutes. I honestly feel with this training I’ll finish the half marathon with a good pace 🙂

Also I recently bought online a watch that can count my laps. it’s called poolmate. so now I know how fast, far and efficient I have been swimming with the total immersion technique. The last one I did was 5.5km in 2hours and 2minutes and 59 seconds.

I used endomondo to track my activities. I just realized I did an exercise every day for the whole week. I feel I could do this everyday for every week of every month 😀

I feel like I can take up a triathlon :p I just need to take up cycling again. where can I get a good cheap one?

hmmm… when and where’s the next one?



The Brunei Times Unofficial Android App beta

Thanks to Tim for creating this! You should like get BT to hire you to make this stuff… or at least get income from admob man.

The Brunei Times Unofficial Android App beta.

Brunei vs. Indonesia

This morning seems to be full of posts about Brunei vs Indonesia… not the football match itself (yet), but about the queuing.

At first glance I was a bit embarrassed and disappointed looking at my Bruneian fellows in a chaotic state, as if they weren’t considerate nor courteous. Unlike our Indonesian counterparts as shown below in a pic from one of the posts. I guess, the indonesians respect (or fear) the authorities in this country that is not theirs, that they queued willingly which seems without any help from the authorities.

But looking further, I imagined myself to be in the Bruneian “queue”, I find myself confused and a bit worried. I arrive there seeing the chaotic state, not knowing the head or tails of the queue. Considerate or not (which I believe I am), I would be in that crowd.

I guess our culture or entitlement is at play here. But also that the authorities were not prepared to handle this amount of crowd, and therefore were left short-handed to handle such and event. When it comes to System vs People, it is the system that guides and controls the people. How else would you explain places like MacD being able to train a (often rebellious) teenager to make the same burgers and fries consistently.

I also see post of complaints on how the tickets are finished or not enough, and some are blaming corruption (people inside reserving for other people). I am not really a football fan, but for this event I personally think that the tickets should have been charged, even if one dollar. But preferably a range price (from $5 to $50) for a numbered seat. It would reduce freeloaders, reduce the jam, get in the true fans, and make this event sustainable and even profitable.

The stadium can fit 30,000 people. even if they charged $1 there is $30,000 in revenue, how much does it cost to print the tickets? or hire guards? Oh how that money could be used to renovate the stadium or other costs? This is the final match, between two countries that relatively populate brunei. I bet real fans or even just patriotic nationals wouldn’t mind to pay.  I don’t remember clearly, but I think during the Brunei vs Serawak  in 1999, the tickets cost quite a sum, I remember family mentioned that they paid $100 for the whole family to get in the stadium. The stadium was packed, Brunei won. It is an experience that most people yearn for, to be there, to be a part of something that matters.

I am not a stadium manager, but I am in Business, it is not just about making money, it is about providing value and being sustainable to continuously be able to provide that value. I see that this match provides entertainment, and to the side that wins, gets pride and glory.

I may be a bruneian, but I am in no favor for either side. I can only expect that the best team wins tonite. Congratulations to the winner, and congratulations to all those who got the ticket, for being able to bear witness to this momentous event. 🙂


Brunei National Day Run in Tutong


The Brunei National Day Run was done in all Districts of Brunei-muara, Tutong, Belait and Temburong. I did the one in Tutong.

There was a 3km fun run, 5km run for under 18, 10km for 18 years and above.

I did the 10km run. My training followed guideline from the book entitled 4 hour body. which is basically a high intensity run of 2.4km, for 3-4 times a week. Added with the POSE technique. I did well for about 5km… then I had to run (i actually walked) up a freaking hill (DAMN that Hill to HAYELL!!!). I’m targetting my peak state in 2007 when I could run 10km/hour, or 6minutes/km.. Sounds fast to some, but pros do it almost half the time or twice that speed. I’ll get there once i reach my peak state first.
Considering the Hill was my weakness, I’m tempted to train running up that hill.. or any other hill for that matter..
Here’s my endomondo map with my lap times

endomondo map of my 10 km Run

There are more pics on my facebook

I compiled a video that I took and upload it on youtube.