Blog Archives


Last minute preparation for BUKUM 2019 115km. I downloaded and set up the route maps for 30km, 60km and 115km as a public course on garmin. So anyone with a garmin device should be able to access it and add to their device easily. Links are at the end of this post

The map shown in the BUKUM Intagram at and facebook on is not so clear.

Thankfully they also posted on their social media a QR code and a link to the png picture files and route gpx files on but I had a few issues…

  • On instagram I can’t click the link (because thats not how IG works)
  • On both IG and facebook I don’t know how I can scan a QR code on my screen other than using another phone, (maybe I have to download another app).
  • On IG, the file is compressed and pixelated, on FB its a bit tricky to get, to save and share the picture.
  • On both, the issue is with all the posts, you have to search through it to get to it. It is unfortunate the organizer doesn’t have a proper website to post the information in a more organized way.

Thankfully, the facebook post (once you found it) you can click to the link and access the high resolution pictures and the route map files. The files are hosted on a google drive, so you might need to have a Google account.

It was tricky but information on how create a course from a gpx file is available on the garmin website at

Difference is, the help files tells you to use the desktop garmin express and connect using the charger/data cable. But I found that I could do it all on the phone, using a “desktop” browser to access the garmin connect website, import the gpx file, edit as necessary (like the name), save it as a course, and then send it to device, and then using the mobile garmin connect app to check and sync.

Finally, the moment you have been waiting for (thank you for reading through and not skipping)

Below I post and share the garmin course link, the hi-res png files.

BUKUM 2019 10KM, (sorry no gpx file provided by the organizer, just png pic of map)

BUKUM 2019 30KM

BUKUM 2019 60km

BUKUM 2019 115KM


Survival of the Moderately Fit

A while back I was researching into the rare cases of heart attacks in runners. The most classic in point was the legend of the marathon runner, Pheidippides.

I read through the wiki page, which lead me to an article on sudden death in athletes, to

It seemed that these articles referred to defects that were never diagnosed. In 2012, I saw a TedX video by a Cardiologist runner, explaining that too much running may be unhealthy.

Recently this research popped up again with Dnews.

it basically mentions the same thing, more details were available in the Tedx talk.

I love running, If I can I would do it everyday, But according to research, I might need to drop it down a notch. Darwin was wrong, it is not the survival of the fittest, it is the survival of the moderately fit.

Based on this research, now most of my workout is often not to vigourous, maybe once a week is speed work, once a week long relax run, everything else in moderation, but at least one rest day a week. Generally runners still live 6 years longer than non-runners. But everything in Moderation. I would like to attain and maintain 10km under 1 hour.

I don’t need to run fast, I just need to run, I see myself running even when I am above 60 years. Hope to see you running then 🙂

Ran 10k barefoot NaPoWriMo #5

I ran 10k barefoot,

I joined scb run,
10k for fun,
It was a slow start,
People in front had dart,

1st k I ran relax,
I saw myself almost at the back,
2nd k a few people I passed,
They were no longer that fast,

3rd k I saw still more runners in front,
Faster runners there were a lot,

4 k I was going uphill,
Bending gravity to my will,
5 k it was all downhill,
I went down with a thrill,

6 k I passed a few more walkers,
I heard a few who were talkers,
Running barefoot they would never try,
As if had they tried they would die,

After 7k it was all flat,
I was still feeling great,
8k I felt like going faster,
and saw some 21km runners,

9k I decided,
with a desire undivided,
to run as fast as I can,
to complete the kilometre of ten

before I completed the run,
there were cheerers having fun,
chanting to everyone that ran,
to keep them running as fast as they can,

loudly chanted one crew,
no shoe, no shoe, no shoe,
I felt so excited,
that my efforts were appreciated,

Last 10km I ran,
Passed a lot of people that I can,
When I crossed that finish line,
I told my self that I will do it again another time.


Excited to run 10k this weekend

I did a trial run of the 10k route last weekend,


I was running relaxed with my wife, her pace not mine. But we did quite well. I used endomondo to track my run, unfortunately the app crashed in the last 10k. Looking at the lap times, we definitely could have done better.


I’m hoping on the day the huge amount of ppl will get us pushing ourselves faster a bit more.

Safe running on the road

I have been meaning to post this for a while now. When I run or when I drive around and see people run, I have the urge to discuss with them on what is the safe method of running on the road.  The following are my own logical thoughts.

Be aware. Run against the traffic. Be able to see the road and other road users.  It is safer because you get to see the incoming traffic, so you can react if you have to. You cannot expect every driver to be considerate and focused on the road. the only time that running with the traffic is allowable is during mass runs. This is because during these runs the polis and ambulance escorts are around.
Be visible on the road. Wear light coloured or contrasting striped clothing, this is in order for the other road users to be able to see you. At nite wear reflectors or blinking lights, there are certain running shoes that already reflectors. I have even seen some people having lighted shoelaces.
Be considerate, run to left of the side walk. Useful when dealing other runners who are not running with the traffic. This is for their safety, I can clearly see the traffic that they don’t. Exceptions are when they seem to stubbornly want to that lane, or don’t see me coming. In that case give them way. I don’t want them to avoid me by going into the road, while not seeing the car behind them and getting into an accident.
Plan your routes. Try to see which paths reduces the risk of crossing road lanes. Interestingly, going against the traffic tends to fulfil this objective.
Keep safe. Especially when you need to cross the road. Look both sides before crossing. If crossing a junction with a car going out, make eye contact and signal them, if not just go behind them.