KL City Run 2009, 22.02.2009, 730am

(Taken from Patrick's Blog)



KL City Run 2009

Date: 22 Feb 2009 Sunday
Venue: Merdeka Square
Event: 10KM Run
Club: UM Civil Engineering Runners Club

Ranking and Result

1. Tan Tean Poay , PERAK ( 273th, medalist)

2. Gan Chin Phang, N.SEMBILAN

3. Alex Lim, PENANG

4.Lai Hoong Ping, PAHANG

5.KoK Zi Yao, N.SEMBILAN

6.Lew Yew Wang, SELANGOR

7.Tan Jiunn Ming, PENANG

8.Pae Lai Jeng, SARAWAK

9.Ng Shih Shyang, JOHORE

10. Patrick Sar, JOHORE, LABIS

11. Ngui Chee Yau, TERENGGANU

12. VJ , SELANFGOR. (cabut diri, asshole)

12. Teoh Jun Yeaw, SELANGOR.(cabut diri, asshole)



This idiot can't finish d run. Cry also useless.
He took 55 mins to finish d run but d distance
is only cover 2.5km from the starting line.
This is because his ankle was sprained,caused by this
&*%$#@ reflector on the road.



Although there was ambulance available to
bring him bek to starting line,
but he insisted not receive any helps and
he walked back alone to d starting line
with a lot of pain which are unbearable for normal people.
I donno his name,but i am admire his spirit of Sportsmanship.
(Bravo !!! :p)



No.1 runner from Civil Engineering Runner Club,
and also d only 1 get d medal.
and also d only 1 finish d run within an hour.



No.2 runner,Ah Phang (yellow shirt).
He finished with 308th, nearly get a medal.
(only 1 to 300th can get medal)
He started d run a bit late cuz his running number
was hold by Ah Kok who also came late about 5 mins.


Ah Phang's gal fen finished 53th under women open category.


Alex Lim, A772. No.3 runner.


Lim Chit Kuan from UPM, also Johorian.(red pants)
He did well in this run and also a medelist.
I know him during my internship.


I saw a Dinasaur......



running too.



Everyone finished d run edi......


They got their cert as well.


This Terengganu guy lazy to walk,
so he asked and waited ambulance to fetch him bek.
This took him around two hours to finish d run,
which caused him.....


disappeared in group photo.



Mark William, Champion of this run.
He set a record of 27 minutes plus plus.



He is from KL's Ass.



soon we became friend since i am Asshole too.



Japanese tourists were visiting Merdeka Square and...


Japanese gal like asshole too.



We are young generation...



Habis duty. Balik....



Bye bye. See u !!!!!





KL City 10km Run, Video from http://runwitme.blogspot.com/



...........

Shoulder Workout

1. Slight cardio for 10min to warm up the body.

2. shoulder press - 3set x 10times x 50lbs
























3. Barbell Upright Row- 3set x 10 times x 30lbs

























4. Plate front raise 3set x 10times x 45lbs








5. AB-x - 3set x 10 times





(REST - 5min)


6. Lateral raise - 3set x 10times x 20lbs









7. 45 degree Dumbbell front raise - 3set x 10times x 10lbs/dumbbell



8. 18o degree Dumbbell side raise - 3set x 10times x 5lbs/dumbbell






9. AB-x - 3set x 10 times






(REST - 5min)





10. seated row - 3 times x 33lbs x 10times










11. pull down - 3set x 10times x 50lbs










12. 5km treadmill @ average 9.0 speed

Petronas 3on3 basketball

(taken from Patrick Sar blog)

Sunday, February 15, 2009

Petronas 3 on 3 Basketball

15号2月2009，今天是国油三人蓝球赛日。


比赛在klcc进行。在室内比所以不用晒太阳。



早上九点就去那边集合了。



我的队名是PFF（Play For Fun)。
原本是想放patricksars.blogspot.com做队名的，
可是太长了，不好意思放。


我的队报名参加男子公开组。
还有一个组别是adidas super series。
只公开给国手和黑人比的。


我的队员，阿才，ah kok,patrick。
我们参加这个赛会各自都有自己的目的。
阿才为了打蓝球而参加，ah kok为了收集
球衣，我就为了写blog。




Adidas Super Series专用的场地。
比其他的场地还大。



这个人是“So U Think U Can Dance"的冠军。
听别人讲的。



大马国手。



黑人球员。
他们最后都没有拿到冠军。
Final是由大马国手包办。
第三名才是由黑人队赢得。





首圈比赛的队手，队名叫Tosai Telur Bawang。
他们很没创意，这种名都取得出。
队手不会很强，只是比我们大只了一点点。
很难上篮，所以就在外线射三分球咯。
最后我们7比0获胜。
ah kok得4分，我得3分。




第二圈还要等很久，所以就去吃午餐。




俊明的队第一圈就遇到了高手，被对手击败了。



两点多酱就开始第二圈的比赛。
对手叫TCL，三个都是前州手，
身材又高又大只。
我们只能用引开队手在外线射球的战术。
开赛不到半分钟我们就意外的领先3分，
ah kok请他们一粒三分球还要阿才的上篮。
队手开始担心了，之后被进了两分，
这时候阿才又在大只佬前上篮成功，比数改为4比2。
最后还是被追回两球。时间到，4比4平手。
射罚球，1比2输了比赛。



ah phang（左，前马大篮球队队长）的队拿到公开组的亚军。
他们是上届赛会的冠军。
Final时射罚球输掉，没有luck。



输完比赛就去玩其他小游戏。



赢到一张五块的Petronas voucher。可以打油用。



这辆车不懂要怎样赢的。



比赛video。。。。


Petronas 3 on 3 2009。




1st Round Match:首圈赛。




2nd Round Match:次圈赛。



The End.