Sep 30, 2008

RW Quote for the Day

Hi ,

Below is the quote of the day which i rec'd from Runner's World, would like to share..

"I run because I am an animal. I run because it is part of my genetic wiring. I run because millions of years of evolution have left me programmed to run. And, finally, I run because there's no better way to see the sun rise and set."

AMBY BURFOOT, The Runner's Guide to the Meaning of Life

Berlin Marathon

Haile Gebrselassie has set a new world record after winning the Berlin Marathon in Germany yesterday.
The 35-year-old Ethiopian legend won the race for the third successive year in a time of two hours, three minutes and 59 seconds.
He destroyed his own world record by 27 seconds, despite having to run on his own against the clock for the last six kilometres.

But our friends from Singapore Mohan, Ben and Yee Hua also ran with the legend and their time are as follows :

Ben - 3 hrs 18mins
Yee Hua - 4 hrs 27mins
Mohan -4 hrs 37mins

Well done guys.


Entrance to the Mossy Forest of Cameron

The above pixs are taken at Gng Irau, Cameron on Sept 20th when i lead a group of 25 climbers
The trail currently been closed due to construction of a walkway 500 meters in, however we sneak thru' by the backway.
The walkway will be ready after Hari Raya.


Sep 29, 2008

Gunung Nuang Oct 11

I organising a climb to Gunung Nuang on Oct 11th, its to the peak. Those taking part in the Awana Trail its good training ground

Date : Oct 11, 2008
Time : 7.00am start at the Park Office

If you keen meet me at RHB Bank Jalan Tun razak at 6.15am on that day.


Sep 23, 2008

Powerman Training 1st Series on 2nd day of Raya

On 2nd Day of Hari Raya at Putrajaya Jaya..
U guys keen to do the under distance (Part of 1st series training for Powerman), will test ur speed endurance , this is a mock race therefore 85% of your energy need to be used ya.

Timing will be recorded
It will be good to have this training so that on the day of the race you will be mentally prepared.
The 2nd series training will be on Oct 26th and this will be overdistance.

Those taking in SIM '07 can also join and run 25km

Distance : Run 7 km, Bike 50km, Run 5km.

Time to start : 7.30am
Venue : Palace of Justice, Putrajaya

Lunch : WIll be at Sri Kembangan 'Steam Sang Yee' it Bee favorite place ,
price reasonable.


KRI 12.8km November 30, 2008

The KRI run is back and its on November 30th, you can regsiter online at

Ok Guys... Time to start thinking about Le Tour D Ipoh on Nov 29th.
The routes are as follows :

a) Bkt Aman - Kuala Kubu Baru via Ulu Yam - B'fast
b) Kuala Kubu Baru - Tanjung Malim - Refill Water
c) Tanjung Malim - Bidor - Lunch
d) Bidor - Kampar - Refill Water
e) Kampar - end at Bandar Seri Botani to collect the bib.
f) Dinner - Ipoh town.

As per route, the toughest part is the Ulu Yam, the rest of the routes will be rolling.

Well it just a thot ya.. if keen we need to start planning esp need volunteers for the support car.


Sep 17, 2008

My new 'Merida' bike

Got me a new Merida bike.. so guys will join you next week as this week end will be hiking Gng Irau, Cameron Highlands.
Took her for a ride today, no complain, so next week... btw I met Heng this morning and suggest to him to cycle from Kg Pandan to KLIA, totalling 110km return using the Putraja H'way as part of the Powerman Training, it will be one of the sundays.


Pixs by ChanWK in Beijing

The above pixs are from Chan Weng Kai when he was in Beijing to watch the Olympic.
Pixs taken for the marathon runners at 14km mark.

Sep 8, 2008

Gunung Irau - Sept 20 -21, 2008

Mossy Forest of Irau

Gunung Irau - Todate 20ppl have confirmed to join me for the hike, will be staying overnite at Methodist Centre in Brinchang.

The mossy forest of Irau remind me LOTR.


RE: POWERMAN Malaysia on 9 November 2008 in Seri Manjung, Perak

Last Yr pixs in Lumut - Can i better my time 4hrs 59mins 17secs ?

Bee, all set to for this year Powerman, training 101%

Ngae, training secretly for this yr race

Eric, Will he take part this yr and bring JR along ?

Where's my bicycle?

PACM duathletes last yr in Manjung Lumut.

Rec'd mail from Melody :

Hi Tony,
"All PACM members can pay the same as the student rates for all. Please
check the website."

Its RM120 and only for Individual and must be Pacesetters members.

So sign up now, if you pay before Oct 1st, your will have a personalised number.

Oct 2nd is 2nd day of Raya, will organise 'Underdistance trial for Powerman at Putrajaya. Details will be out soon....


Sep 5, 2008

Mt. KK Apr 29 - May 2nd, 2009 via Ferrata

Todate 18 ppl. have confirmed and bought the AA tickets, therefore 12 places left ya...

I called Kinabalu Pines Resort today and wanted to do reservation and the price quoted was RM314 standard room twin sharing. A 100% increased from what i paid last week, so guys i looking alternative place ya 'cos at the foothills of National Park there's number of Hotels and Hostel, will get a reasonable price, clean and got water heater. Since the price for via ferrata is on the high side let jimat on the accomodation.

In the meantime, start training for our runs and cycling as Oct, Nov and Dec particularly every weekend we have races and out of town.

Hope you guys have register for Penang, Powerman, SIM 08 and Mizuno Run.


Sep 4, 2008

Pixs on Mt KK Aug 28 - 31, 2008

We did it..... My colleagues from RHB

Up to Low's Peak

Via Mesilau

Via Mesilau

View from Kinabalu Pines Resort, we will be staying here after via Ferrata next yr

Sunrise from Kinabalu Pines Resort

View of South Peak or also known as RM1 peak

Kinabalu Pines Resort, nice place to stay when at Kundangsan

Ladies in the Group, SYTs ?????

Group after the Climb

Group before the Climb, the back is Mt KK
Lead a group of 16 climbers where 15 of them are 1st time and Kock Hooi last climb was in 1980.
All made to the top and will remembered the 'fun' of reaching to the peak.
Weather was kind to us but very windy and cold.
Next year, April 29 - May 2, will be the via Ferrata challenge.

Sep 3, 2008

Mt KK - Via Ferrata - April 29 - May 2nd, 2009

Rec'd mail from I-Gek the GM of Mountain Torq and she said "Hi Tony,Thanks for the mail. Yes, I have kept the slots for you at the moment. Will inform you once the prices are out. "

Ok guys todate 15 ppl have confirmed, so i targeting 30 slots. its 1st come 1st serve ya...

will email you guys the information I rec'd from I-Gek and training will start after the S'pore Marathon.

What is a via ferrata?
A via ferrata (or 'iron road' in Italian) is a protected mountain path consisting of a series of rungs, rails and cables embracing the rock face. It allows access to scenic sections of the mountains that are typically available only to rock climbers and mountaineers. The exhilaration, breathtaking scenery and sense of personal conquest you experience on a via ferrata are guaranteed to give you something to smile about for a long time.


Mt KK Aug 28 - 31, 2008 - Injured

Rescue Team carry Chris to the National Park

Chris 'tied' up

Park Ranger prepared to carry Chris to National Park

Last Saturday as we were descending from Low's Peak, Chris fell dowm about 10 feet near the 8.5km check point.
I was shocked when he felled as he was in front of me, quickly I ran down and try to revive him as he was unconcious. Richard (guide) came and assist me to bandage his head as the blood was streaming down. He didn't respond for 10 mins and breathing were slow, therefore i have to speak to him until he conscious, once he started to reponse that was a relief.
Rowdy, Richard, Seng Hooi and me carried him to Sayat Sayat, from there its Rowdy and Richard as I have to go back and lead the group back to Laban Rata.
At Laban Rata, Chris was carried down by the rescue team and head to Ranau hospital. At 4.45pm i rec'd a call and informed he was ok and needed 6 stiches.
More pixs and stories will be posted later.

Sep 1, 2008

POWERMAN Malaysia on 9 November 2008 in Seri Manjung, Perak


Got the below email from Quick Release Adventure.. so register now ya... pay later, have email to them whether ada discounts for PACM and our group..
(Note : Oct 26th - Time Trial at Putra Jaya - details out soon)

Dear Racers and Friends,

We are happy to announce that POWERMAN Malaysia is back for its 7th year on November 9th, 2008. The race will start from the Majlis Perbandaran Manjung Mini Sport’s Complex in Seri Manjung, Perak, Malaysia. The race is powered by MALAKOFF and fueled by PowerBar. Please find below related race information. For more detailed information, please log on to

INDIVIDUAL LONG DISTANCE : 11km Run - 64km Bike - 10km Run (2 laps of 5.5km Run - 2 laps of 32km Bike - 2 laps of 5km Run)
TEAM RELAY LONG DISTANCE : 11km Run - 64km Bike - 10km Run (2 laps of 5.5km Run - 2 laps of 32km Bike - 2 laps of 5km Run)
SPRINT DISTANCE : 5.5km Run - 32km Bike - 5km Run (1 lap of 5.5km Run - 1 lap of 32km Bike - 1 lap of 5km Run)
Running route -
Cycling route -
Men’s & Women’s : Elite (20 years & above)
Men’s & Women’s : 20 – 29
Men’s & Women’s : 30 – 39
Men’s & Women’s : 40 – 44
Men’s & Women’s : 45 – 49
Men’s & Women’s : 50 – 59
Men’s & Women’s : 60 & Above

INDIVIDUAL SPRINT DISTANCEMen’s & Women’s : Sprint (16 years & above)

FEELocal Participants (Singaporeans included)
Individual Open & Age Group
Individual Students(must show student card)
Team RelayMen's & Mixed Teams
Team RelayStudents (All members must be students and show student card)
SprintMen's & Women's
SprintStudents (must show student card)
ENTRY FEE includes:>
Race t-shirt>
Goodie bag>
Isotonic & water during race>
AWARDS lunch entry>
Finisher medal**>
Finisher shirt**>
Finisher certificate** **

Finisher Certificate, Medal and Finisher shirt will only be awarded to Individual Long Distance participants who finish within the stipulated time of 5 hours.
For online registration, please click

Closing date for entries is 20th October 2008 (12.00pm), after which a late entry fee of RM20 / USD10 applies for Individual, Sprint and Team Registration.

All Individual Long Distance participants who REGISTER and PAY the entry fees by 1st October 2008 (12.00pm) will receive a 'Personalised Race Number with your name'.

You can either pay by:
CASH - paid to Quick Release Adventures11, Lorong Datuk Sulaiman 2, Taman Tun Dr. Ismail, 60000 Kuala LumpurTel: (603) 7710 8894
CHEQUE - made out to QUICK RELEASE ADVENTURES and posted to the above address with name and phone number written behind cheque
BANK IN - RHB BANK*Swift code: RHBBMYKLBank Address: 11-15 Jalan SS24/11, Taman Megah, 47301 Petaling Jaya, Selangor, Malaysia. Bank Telephone: +603-78049040Account Name : QUICK RELEASE ADVENTURESAccount Number : 2 - 12200 - 0002225 - 0*Photocopy of Bank in / TT Slip with name & phone number written on slip needs to be faxed to us at (603) 7710 8895
For Race Rules & Regulations and other race information, please log on to
If you have any queries, please drop us a line at

Race on,Melody, Adele & LimTeam QRA

NEW OFFICE ADDRESS & CONTACT NUMBERS-----------------------------------------------Quick Release AdventuresNo. 11 Lorong Datuk Sulaiman 2, Taman Tun Dr Ismail, 60000 Kuala Lumpur, MALAYSIATel : (603) 7710 9984 Fax : (603) 7710 9985Websites : I I

Mt KK - Aug 28 - 31

Hi Guys,

got home last night, it was an experience that will be remembered rest of my life, as one of the hikers in my group fell down below the low's peak after reaching the top.

It was a nightmare when i saw him fall, hit twice on the ground on his back and head...

Stories and pixs will be posted soon...

Via Ferrata, those who have book the AA flight on april 29 - May 2nd 2009, please note that getting a place at Pendant Hut is 100% but i have to discuss with the GM of Mountain torq on cost. Met her at the office in Sabah, in 2 weeks time will know how much the cost (as they are going to release the new price on the MT activities).