Training Week 4 - March 2014
27 March 2014 | Thursday
Route: Sport Complex
Timing: 40.44mins
No mp3.
Banyak sangat 'reba'..
Route: Sport Complex
Timing: 40.44mins
No mp3.
Banyak sangat 'reba'..
Labels: training
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- Larian ASJC kali ke-31 2014
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- Training Week 3 - March 2014
- Run For Cleft 2014
- Quote of the Day
- Penang International 12 Hours Walk 2014
- Untold Report: Report Cyberjaya Resolution Run 2013
- Buah tangan dari Hatyai Hospital: 7th Pabon Mini M...
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My personal weblog, focus on RUNning sport, MIX disciplines (bike & swimming) and BURN!.. my calories.
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Rumah Semi-D - RM130
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Profile
- Name: Abdul Haris Shariff
- Stay: Bedong, Kedah
- Work: at Gurun
- H/P: 012-4287801
Target
- Next Run: Powerman 2009
- Target: Kayuh <2 hours
- 2003 - Penang Bridge
- 2004 - Run again
- 2005 - Marathoner
- 2006 - Duathlete
- 2007 - Pi berenang
Personal Records
- 07km: 0:37:25
- 10km: 0:44:42
- 11km: 0:56:14
- 12km: 0:59:11
- 21km: 1:37.49
- 42km: 4:13.53
Message?..
Road to KLIM05
A journey to my first Marathon- The Dream
- 12 Weeks Plan
- Tracking: Week 1/12
- Tracking: Week 2/12
- Tracking: Week 3/12
- Tracking: Week 4/12
- Tracking: Week 5/12
- Tracking: Week 6/12
- Tracking: Week 7/12
- Tracking: Week 8/12
- Tracking: Week 9/12
- Tracking: Week 10/12
- Tracking: Week 11-12/12
- The Reason
- ..at Finish line
Race Events
- Penang Bridge Run
- 8 June 03. Penang
- 22.3km / 2:40:30
- Medal & Cert. - StarWalk
- 25 April 04. Ipoh
- 5km / Fun walk - Larian Bendang
- 7 May 04. Alor Setar
- 21km / 2:12:29 - Larian Menara
- 5 June 04. Alor Setar
- 10km / 00:51:30 - Ipoh International Run
- 4 July 04. Ipoh
- 21km / 2:12:12
- Medal & Cert. - Jogathon "Hidup Sihat"
- 10 July 04. Sg Petani
- 10km / 0:52:01 - Fitness Run
- 29 Aug 04. Kg Seronok
- 7.3km / 0:37:25 - Adidas: KOTR
- 5 Sep 04. D.Merdeka
- 10km / 1:00:04 - Cafe21: Th.My.Sg 1/2M
- 26 Sep 04. Kangar
- 21km / 1:58:05
- Medal - Larian Perbandaran
- 09 Oct 04. Sg.Petani
- 12km / 59:11
- Medal/15th - KRI:10K Road Race
- 17 Oct 04. Ipoh
- 10km / 49:23
- Medal/47th - Jogathon Metro 2004
- 27 Nov 04. Sg. Petani
- 11km / 56:14
- 7th - Penang Relay
- 28 Nov 04. Penang
- 150 runners, 1 island,
...10 teams
- 5:44:47 / Top10 - Valdor Run 04
- 26 Dec 04. Sg.Bakap
- 10km / 54:02
- Medal & Cert. - Ku Cheng Tse Temple
- 01 Jan 05. Seb. Jaya
- <8km / 29:12
- Medal & Cert. - Penang Int. 12hour Walk
- 15/16 Jan05. Pdg Kota
- 32.34km / 6:00.05
- Medal. - Padang Besar Mini-Half
- 27 Feb05. Thailand
- 21km/ 1:46.42/ 10th
- Medal & Consolation - K.Lumpur Int. Marathon
- 06 Mac05. K.Lumpur
- 42km/ 4:41.01
- My Cat Pos: 163/298
- 42k Men Pos: 391/775
- Medal - Nilai3 Half Marathon
- 27 Mac05. N.Sembilan
- 21km / 1:49:11
- Medal & Cert. - Hong Leong Charity Run
- 10 Apr05. Sg.Petani
- 7.5km / 35.02
- Cert. - Duathlon Series II
- 15 May05. Lumut
- 10km / 46.17
- Medal & Cert. - Larian Bendang
- 21 May05. A.Star
- 21km / 1:37.49
- Medal - Jogathon Hidup Sihat
- 25 Jun05. Sg. Petani
- 8km+1km/ 42.19/ 11th
- Cert - Seremban Half
- 10 Jul05. Seremban
- 21km/ 1:52.37/ 56th
- Medal & Cert - Melaka Marathon
- 17 Jul05. Melaka
- 42km/ 4:50.00
- Medal & Cert - ASJC Run
- 05 Aug05. A.Star
- 21km/ 1:44.28
- Medal & Cert - Tanjong 10k
- 07 Aug05. Penang
- 10km/ 11th/ 49.52
- Medal & Cert - Larian HPPNK
- 20 Aug05. S.Alam
- 10km/ 15th/ 45.57.90
- Medal & Cert - Larian Merdeka
- 27 Aug05. Serdang
- <10km/ 42.28 - DiAmbang Merdeka
- 30 Aug05. UUM
- <10km/ 38.28 - Larian Merdeka
- 3 Sep05. Taiping
- 3km/ 3rd/ 12.45
- Trophy - Bukit Larut Off-Trail
- 4 Sep05. Taiping
- 18km ?/ 28th/ 1:37.37
- Cert - Temasya Sukan'05
- 17 Sep05. Gurun
- 3km?/ 1st
- Medal - Larian Muhibbah
- 02 Oct05. N.Tebal
- <10km/ 40.45
- Medal - City Run
- 13 Nov05. Penang
- <7km/ 32.24 - KRI 10km
- 20 Nov05. Ipoh
- 10km/ 44.42
- 24th. Medal - SKN: Gg Jerai
- 26 Nov05. Merbok
- <17km/ 3:22.56
- 9th. Medal - Larian YMM
- 27 Nov05. B'worth
- 8km/ no timing
- Medal - Kerachut Run
- 10 Dec05. Kerachut
- 7km/ 1:00.42
- Trail/ Plaque - Starwalk PG
- 11 Dec05. Kerachut
- 10km/ no timing - Larian Aids
- 24 Dec05. Sg.Petani
- <5km/ no timing
- 10th. Medal - KL Towerthon
- 19 Feb05. K.Lumpur
- 2058 step/ 22.52
- Medal - KL Int. Marathon
- 05 Mac06. K.Lumpur
- 21km/ 1:48:44
- 100th/ Medal - SKN: Gg Jerai
- 11 Mac06. Merbok
- <18km/ 3:32:20
- 16th/ Medal? - BM Biathlon
- 01 May06. B.Mertajam
- MTB+Run. 1:33.29
- 11th - A.Star Mini Marathon
- 06 May06. A.Star
- >21km. 1:59.18
- 15th/Medal - Gunung Kinabalu
- 06 Jun06. KK
- Lifetime exp - Larian Bendang
- 01 Jul06. A.Star
- <21km. 1:38.50
- Medal - Penang Bridge Run
- 31 Jul06. Penang
- 22.3km. 1:47
- Medal - Penang Biathlon
- 06 Aug06. Penang
- MTB. 1:09.26
- Run. 1:00.41
- Time. 2:10
- 15th. Medal - Larian ASJC
- 11 Aug06. A.Star
- 21km. 1:38.55
- 10th Trophy
- Medal + Cash - Larian MPSP
- 13 Aug06. BM
- <12km. 40.32
- Medal - Putrajaya Int M
- 10 Sep06.
- >21km. 1:54.04
- Medal - Powerman 2006
- 11 Nov06.
- 10R/60B/10R
- 10kR= 57.09
- 60kB= 2:21.02
- 10kR= 1:30.59
- Time: 4:49.10
- Pos: 79/100
- Medal - Jln Kaki GgJerai
- 17 Dec06.
- 9km. 1:16.19 - KL Int. Marathon
- 18 Mar07.
- 21km. 1:52.03
- Medal - Larian Bendang
- 05 May07.
- 21km. 1:37.19
- Medal - Century Ride
- 06 May07.
- 160km. 5:30.19
- Pos: 38/186
- Medal - 10km Joy Run
- 26 May07.
- 10km. 48.41
- Pos: 20
- Medal - 10km SportGames
- 24 Jun07.
- <10km. 31.51
- Pos: 2
- Medal - 10km Time Trial
- 22 July07.
- 10km. 17.16
- Pos: 9
-Medal - Penang Baithlon
- 05 Aug07.
- Trail & Hiking
- Team Relay
- Medal
- <4km. 43.23 - Road Relay
- 11 Aug07.
- 1.6km. 5.43
- Team Relay - Larian Jerai
- 18 Aug07.
- Run+hiking.
- 9.5km. 1:09.55 - Larian Ria
- 02 Sep07.
- Pos: 10
- 8km. 37.24
- Medal - AIMST Unity Run
- 20 Oct07.
- Pos: 8
- 7km+. 35.39
- Medal - Larian Peladang
- 26 Oct07.
- Pos: 9
- 6.5km. 26.05 - Powerman Malaysia
- 11 Nov07.
- 11km Run = 0:50.15
- 64km Bike= 2:10.49
- 10km Run = 1:20.15
- Time = 4:27.27
- Pos = 64/108
- Medal - KRI 12km Road Race
- 18 Nov07.
- Pos: 27/133
- 12km. 55.10
- Medal - Great Eastern 20km
- 20 Jan08.
- Pos: 39/431
- 20km. 01:54:52
- Medal - KL Tower Int Forest Towerthon Challenge
- 03 Feb08.
- Indv Pos: 272/1244
- Team Pos: 9/11
- Time: 21.30
- Medal - AIMST Unity Run
- 08 Nov08.
- Pos: 23
- <10km. 40.57 - Metro Walkathon
- 15 Nov08.
- 3km. Walk - Trikidz
- 30 Nov08.
- Triathlon for kids
- Alauddin: 2nd
- Jasmin: 4th - 5th Novice Swimming Competition
- 29 May09.
- Alauddin: 25m, 50m and 100m - Komtar Tower Run
- 31 May09.
- 2km run + 64th level climb
- Time: 21.44 - Malakoff 26km
- 07 Jun09.
- 26km. 2:38.55
- Pos: 75/193 - Baling International Duathlon
- 26 Jul09.
- 6.2km Run = 0:30.13
- 32km Bike= 1:02.44
- 5km Run = 0:27.54
- Time = 2:00.53
- Pos = 26/60
- Medal - Hatyai Nature Run
- 09 Aug09
- 21km. 1:59.12
- Medal - Merbok 10k
- 25 Sep09
- >10km. 57.30
- Medal - Cendana Hikathon
- 18 Oct09
- 9km. 1:11 / 16th
- Key chain - Genting Trailblazer
- 01 Nov09
- 14km. 1:51.27 / 15th
- Medal - Powerman Malaysia
- 08 Nov09
- Men team relay
- 64km. Cycling. 2:03.59
- 3rd. Medal - Larian Jublee Emas PAS
- 20 Nov09
- 7km. 31.35 / 10th
- RM50 - Larian Valdor
- 20 Dec09
- 10km - Penang International 12 Hours Walk
- 09 Jan10
- ?km - Larian Bendang
- 22 May10
- 6km
- 3km Jasmin - Hatyai Marathon
- 30 May10
- 13km. 1:10.43 - Larian Bandaraya Alor Star
- 26 Feb11
- 7km. No timing
- 5km. Jasmin. 18th - Larian Hari Bumi
- 24 Apr11
- 12km. 1:00.01
- 23th - Larian Mesra Rakyat
- 01 May11
- 4.8km. 21.12min. 5th
- Cikgu. 4.8km. 6th
- Jasmin. 4.8km. - Larian Bendang
- 07 May11
- 6.4km. 27.55min. 24th
- Cikgu. 6.4km. 28th
- Jasmin. 6.4km. 27th. - Larian dan Senam Cergas Komuniti
- 14 May11
- <2km. 9.18min.
- Cikgu.
- Jasmin. - Hatyai Marathon 2011
- 29 May11
- 13km. 1:04.51.
- Alauddin.
- Jasmin. - Race Against Time: Run For Life
- 05 Jun11
- 6km. 42.23. 10th - Larian Perpaduan 2011
- 11 Jun11
- 3km. 14.38. 1st
- Alauddin. Finisher
- Jasmin. 1st - Larian ASJC Kali ke 28 2011
- 08 Jul11
- 22km. 2:01.55. 11th
- Jasmin. Finisher - Penang Starwalk
- 18 Sep11
- 6km. Non-competition - Larian Merdeka
- 24 Sep11
- 10km. 44.15min. - Larian Amal Kesihatan Seimbang: Fizikal & Mental
- 15 Oct11
- 10km. - PJ Half Marathon
- 30 Oct11
- 21km. 1:58.08 127/524 - Penang Bridge International Marathon
- 20 Nov11
- 21km. 1:55.27 159/4509 - 4th Betong - Tanoamaeroa Minimarathon
- 03 Dec11
- 10km. 49.53 6th
- 10km. Jasmin 5th
- 10km. Alauddin - Larian Separuh Marathon Merentasi 3 Negeri
- 04 Dec11
- 21km. 1:56.36 - Walkathon Hari Fisioterapi
- 10 Dec11
- 5km. No timing - Lari Amal Demi Rakyat
- 18 Dec11
- 10km. 45.22. 11th. - Sabah Adventure Challenge 2012
- 5~8 Apr12
- 60km. Trail. 16th
- Day1. 30km. 6:34.14. 14th.
- Day2. 30km. 7:17.58. 16th. - Dnonce Penang International Hiking Challenge 2012
- 22 Apr12
- 9km. Trail.
- 1:22.12mins - Ekspedisi Menawan G.Kinabalu
- 22 Jun12. Sabah
- With Office mates - SP Half Marathon 2012
- 01 Sep12. SP
- 21km. Roadrace.
- 1:54.07mins - Mahidol Day Run
- 09 Sep12. Hatyai
- 10.5km. Roadrace.
- 52.53mins - Taiping International Marathon 2012
- 16 Sep12. SP
- 21km. Roadrace.
- 2:05.33mins
- Alauddin - Finisher
- Jasmin - 28th
- Azizi - 28th - Yala-Pattani Friendship Half Marathon 2012
- 30 Sep12. Yala, Th
- 21km. Roadrace.
- No record - mins
- Alauddin - Finisher
- Jasmin - 1st
- Haris - 6th - NTCRC Run
- 04 Nov12. Nibong Tebal
- 10km. Roadrace. 21th
- 45.55mins - Tanjung 10km
- 10 Nov12. Penang
- 10km. Roadrace.
- 42.15mins - 1st Thung Wang Mini Marathon
- 11 Nov12. Songkhla, Thailand
- 10.5km. 7th. Roadrace.
- 49.03mins - Penang Beach Run
- 25 Nov12. Bt Ferringhi, Penang
- 8.2km. 9th.
- 38.12mins - Mahidol Run 2012
- 05 Dec12. Hatyai, Tahiland.
- 4km. Fun Run.
- With Jasmin - Tarutao 10th Retrace Minimarathon
- 24 Mac13. Satun, Thailand
- 10km. 6th. 1:07.13
- 04km. 4th. Jasmin. - Bidor Half Marathon 2013
- 28 Apr13. Bidor, Perak.
- 21km. 61th. 1:56.28 - Hatyai International Marathon 2013
- 26 May13. Hatyai, Thailand.
- 13km. Top20. 1:05.16
- Cikgu. 4km Fun Run
- Alauddin. 4km Fun Run
- Jasmin. 4km Fun Run
- Fansuri. 4km Fun Run
- Aishah. 4km stroller
- NorAin. 4km Fun Run - Alor Star Jogging Club (ASJC) Run 2013
- 01 Jun13. Alor Star, Kedah.
- 21km. 14th. 1:53.18
- Jasmin. 5km. 5th
- NorAin. 5km. 6th - Mount Stong International Climbathon 2013
- 22 Jun13. Dabong, Kelantan.
- Mendaki Gg. Stong 4:13.43
- Alauddin. 7th. RM200 - Larian Bendang 2013
- 29 Jun13. Alor Star, Kedah.
- Alauddin. 4km. Finisher
- Jasmin. 4km. 13th. RM20 - Hatyai Nature Run 2013
- 11 Aug13. Hatyai, Thailand.
- 21km. 1:55.20 - Sikarinhatyai Mini Marathon 3
- 18 Aug13. Hatyai, Thailand.
- 10km. 49.58 - Yala-Pattani Friendship Half Marathon 2013
- 29 Sep13. Yala, Thailand.
- 21km. 1:52.13 - Penang Bridge International Marathon 2013
- 17 Nov13. Penang.
- 21km. 1:49.31 - Cyberjaya Resolution Run 2013
- 20 Dec13. Cyberjaya.
- 10km. 4:45pm - Tarutao 11th Retrace Minimarathon 2014
- 15~16 Mac14. Satun, Thailand.
- 10km. 55.14 - Hatyai Hospital Minimarathon 2014
- 23 Mac14. Hatyai, Thailand.
- 10km. 47.38min
- 10km. Alauddin
- 04km. Jasmin
- 04km. Fansuri
- 04km. Cikgu
- Stroller. Aishah - Betong Super Mini Marathon and Fun Run 2014
- 20 Apr14. Betong, Thailand.
- 12km. 10th. - NTCRC Run 2014
- 27 Apr14. Nibong Tebal, Penang.
- 9.2km. 43.03mins. - Hatyai International Marathon 2014
- 25 May14. Hatyai, Thailand.
- 21km. 1:53.18mins. - Alor Star Jogging Club (ASJC) Run 2014
- 01 Jun14. Alor Star, Kedah.
- 22km. 12th. 2:01.53
- Alauddin. 10km. Finisher
- Jasmin. 5km. 8th
- NorAin. 5km. 9th - 4th. Andaman Half Marathon 2014
- 15 Jun14. Satun, Thailand.
- 21km. 2:16.53 - Delta Eco Night Run
- 30 Aug14. Tmn Belia, Penang.
- 8km.
- Aku. 45:28
- Alauddin. 45:33 - SP Half Marathon
- 13 Sep14. Sg.Petani, Kedah.
- 3km. Jasmin. - Mizuno River Kwai Int. Half Marathon
- 14 Sep14. Kanchanaburi, Thailand.
- 21km. 1:55:42. Negative split - Tanjung 10km Run 2014
- 02 Nov14. Penang.
- 10km. 46:51. 14th - Penang Bridge International Marathon 2014
- 16 Nov14. Penang.
- 42km. 4:48:52. 519/5311 - Gunung Sibayak with family
- 02 Dec14. Berastagi.
- Sumatera Utara, Indonesia.
- Cikgu, Alauddin and Jasmin - Takasima Run 2014
- 14 Dec14. Penang.
- 14km. 1:12:59.47 - Taiping Run 2014
- 21 Dec14. Taiping.
- 12km. 1:01.32
- Alauddin - PSU Run
- 01 Feb15. Hatyai, Thailand.
- 10.5km. 50.48.94mins - Betong Mini Marathon
- 08 Feb15. Betong, Thailand.
- 11km 59.13mins - Suratthani Marathon 2015
- 15 Feb15. Suratthani, Thailand.
- 42km. 4:13.53 (PB)
- 9th. Age 30-39 - Penang Hot Air Balloon Run
- 21 Feb15. Penang.
- 6km FunRun
- Alauddin
- Jasmin - Men's Health Women's Health Night Run 2015
- 21 Mac15. Putrajaya.
- 12km. 59.29.30 - Larian Valdor 2015
- 19 Apr15. Valdor.
- 11.8km. 57.58 - OSH Run 2015
- 05 Aug. AlorStar.
- 07km. 34.52. 1st - Larian Amal Kesihatan Seimbang: Fizikal dan Mental
- 16 Sept. Hospital SP.
- 10km. 51.16.13. 3rd - Larian Giant 10km
- 17 Jan16. Giant,SgPetani.
- 10km. 48.37. 9th - Harumanis Adventure Trail Run
- 01 May16. Perlis.
- 15km. 1:29.02 11th
- Team: Jesmi Huslan - Merdeka Run 2016
- 31 Ogos 2016. Jitra.
- 10km. 7th. 52.12mins - Sikarin Mini-Half Marathon
- 21 Ogos 2016. Hatyai. Th.
- 21km | 1:55.22 - Khanom Marathon 2016
- 25 Sept 2016. Khanom. Th.
- 42km | 4:49.59 - Fit Malaysia Kedah
- 22 Okt 2016. Sg.Petani
- 10km | 54.17 - Pong Yaeng Trail Run 2016
- 10-14 Nov 2016. Chiang Mai, Th.
- 66km | 15:51.26 | 92th. - Surat Half Marathon
- 11 Dis 2016. Suratthani, Th.
- 21km | 1:57:11 | 70th/217 - OSIM Sundown Half Marathon
- 17 Dis 2016. Penang.
- 21km | 2:12:30 | 150th/780 - Dragon Back Spine Beach Run
- 12 Feb 2017. Satun. Th.
- 4km | Jasmin 8th - First MAF Walk Circuit
Dat:03 Feb12
Ven:Tasik Perdana, KL
Dis:3,5,10 and 20km walk
Form - Larian ASJC kali ke-31 2014
- Quote of the Day
- Training Week 3 - March 2014
- Run For Cleft 2014
- Quote of the Day
- Penang International 12 Hours Walk 2014
- Untold Report: Report Cyberjaya Resolution Run 2013
- Buah tangan dari Hatyai Hospital: 7th Pabon Mini M...
- Buah tangan dari Hatyai Hospital: Nike Pegasus+ 30
- Quote of the Day
- 101°E 3°N
- Abu's Pelikan
- Aida
- @FaD
- A Runner's Journal
- Ah Beh
- amsyah
- Azwar: Pipot
- Bacin
- Blackopoulos
- Carboman
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- Fadzli
- Faie
- Farrah Arris
- Aini: Bola2Api
- Fitri's Tank Thinks
- Fook
- Galnexdor
- Hamidon
- Haza
- Huserk
- Jamie's Loft
- Jamil The Eraser
- Julie: SportsUpdated
- Julie: MissJewelz
- John & Wai Mun
- Julian's head
- Julin Jula
- Joshua Hooi
- Justine
- Kakithon
- Kenny Tan
- Ketam Batu
- KL Penguins
- KL Runner
- Klang Roadrunner
- Malaysia Powerman
- Malaysia Triathlon
- Marshmallow
- Mary
- mclarenna
- Pacesetters Club
- Penonton
- psy-cho-sis
- Raihan
- Redzuan
- Rozmi
- Rohaizad
- Ronnie @ PM1
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- Vincent Wong
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████ JANUARY 2013
████ FEBRUARY 2013
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4 Comments:
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brp km ni
By
Anonymous, at 8:29 pm
brp km ni
By
Anonymous, at 8:30 pm
brp km ni
By
Anonymous, at 8:31 pm
xmau kira.
By
aharis, at 8:12 am
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