IM 2010 ???
.jpg)
.jpg)
IM08 finisher.
Siok Bee, Michelle, Debbie, Kenny & Lee have book their flights for next yr Langkawi Ironman..
Tomatoman called me and ask... U how???hmmmmmm
skip to main |
skip to sidebar
Tony Quay
Contact
Any ideas, questions please contact:-
Klpenguin3@gmail.com
Stay Healthy and Happy
Keep Smiling
Coming Activities
Jan 12, 2019 - Bkt Gasing Hills Hike
Jan 19, 2019 - Hike to Bukit Baginda Kuala Pilah aka Wave Rock
March 30, 2019 - Badi Ultra Trail Run 2019 - Sabah
April 20 - 24, 2019 - Mt K with Selina Grp
May 10 - 14, 2019 - Mt K w Carol's Group
June 22 - 25, 2019 - Mt K w Eddy's Group
Aug 29 - Sep 2, 2019 - Mulu Pinnacles Adventure
Counter
Online users
Important reminder
"Don't think about how weak you are. Think of how strong you're going to be."
..... Michelle Dougberty
"Motivation is what gets you started. Habit is what keeps you going"
..... Jim Ryun
"The first wealth is health"
..... Ralph Waldo Emerson
"Change your thoughts and you change your world."
...... Norman Vincent Peale
"Run fast, run well. Don't forget to warm up to start and cool down to end your runs to prevent injuries."
......
"Good things come slow, especially in distance running."
...... Bill Dellinger
"To be prepared is half the victory."
...... Miguel Cervantes
"The secret of getting ahead is getting started."
...... Sally Berger
"Life is either a daring adventure or nothing."
...... Helen Keller
"Conditions are never just right. People who delay action until all factors are favourable do nothing."
...... William Feather
..... Michelle Dougberty
"Motivation is what gets you started. Habit is what keeps you going"
..... Jim Ryun
"The first wealth is health"
..... Ralph Waldo Emerson
"Change your thoughts and you change your world."
...... Norman Vincent Peale
"Run fast, run well. Don't forget to warm up to start and cool down to end your runs to prevent injuries."
......
"Good things come slow, especially in distance running."
...... Bill Dellinger
"To be prepared is half the victory."
...... Miguel Cervantes
"The secret of getting ahead is getting started."
...... Sally Berger
"Life is either a daring adventure or nothing."
...... Helen Keller
"Conditions are never just right. People who delay action until all factors are favourable do nothing."
...... William Feather
Other Links
Blog Archive
- Jan 2019 (1)
- Jan 2018 (1)
- Aug 2017 (1)
- Feb 2017 (3)
- Oct 2016 (1)
- Aug 2016 (1)
- Jul 2016 (1)
- Jun 2016 (5)
- Apr 2016 (3)
- Mar 2016 (3)
- Feb 2016 (1)
- Jan 2016 (6)
- Dec 2015 (1)
- Oct 2015 (3)
- Aug 2015 (2)
- Jul 2015 (5)
- Jun 2015 (5)
- May 2015 (5)
- Apr 2015 (6)
- Mar 2015 (5)
- Feb 2015 (2)
- Jan 2015 (8)
- Dec 2014 (2)
- Aug 2014 (4)
- Jul 2014 (9)
- Jun 2014 (5)
- May 2014 (2)
- Mar 2014 (5)
- Feb 2014 (3)
- Jan 2014 (5)
- Dec 2013 (6)
- Nov 2013 (4)
- Sep 2013 (2)
- Aug 2013 (4)
- Jul 2013 (5)
- Jun 2013 (3)
- May 2013 (7)
- Apr 2013 (4)
- Mar 2013 (3)
- Feb 2013 (7)
- Jan 2013 (4)
- Dec 2012 (4)
- Nov 2012 (8)
- Oct 2012 (5)
- Sep 2012 (4)
- Aug 2012 (5)
- Jul 2012 (6)
- Jun 2012 (1)
- May 2012 (6)
- Apr 2012 (8)
- Mar 2012 (7)
- Feb 2012 (7)
- Jan 2012 (11)
- Dec 2011 (6)
- Nov 2011 (4)
- Oct 2011 (2)
- Sep 2011 (4)
- Aug 2011 (8)
- Jul 2011 (6)
- Jun 2011 (7)
- May 2011 (8)
- Apr 2011 (7)
- Mar 2011 (7)
- Feb 2011 (9)
- Jan 2011 (9)
- Dec 2010 (3)
- Nov 2010 (2)
- Oct 2010 (1)
- Sep 2010 (3)
- Aug 2010 (9)
- Jul 2010 (5)
- Jun 2010 (8)
- May 2010 (10)
- Apr 2010 (6)
- Mar 2010 (10)
- Feb 2010 (12)
- Jan 2010 (1)
- Dec 2009 (2)
- Nov 2009 (12)
- Oct 2009 (4)
- Sep 2009 (14)
- Aug 2009 (14)
- Jul 2009 (5)
- Jun 2009 (14)
- May 2009 (21)
- Apr 2009 (14)
- Mar 2009 (12)
- Feb 2009 (10)
- Jan 2009 (16)
- Dec 2008 (6)
- Nov 2008 (13)
- Oct 2008 (19)
- Sep 2008 (17)
- Aug 2008 (8)
- Jul 2008 (16)
- Jun 2008 (17)
- May 2008 (7)
- Apr 2008 (22)
- Mar 2008 (12)
- Feb 2008 (13)
- Jan 2008 (15)
- Dec 2007 (18)
- Nov 2007 (23)
- Oct 2007 (15)
- Sep 2007 (6)
- Jul 2007 (2)
- Jun 2007 (7)
- May 2007 (4)
- Jan 2007 (3)
- Dec 2006 (8)
Mountain in West Malaysia
01. GUNUNG TAHAN 7185'
----(Pahang)
02. GUNUNG KORBU 7162'
----(Perak)
03. GUNUNG YONG BELAR 7156'
----(Perak/ Pahang/ Kelantan)
04. GUNUNG GAYONG 7129'
----(Perak)
05. GUNUNG CHAMAH 7123'
----(Kelantan)
06. GUNUNG YONG YAP 7113'
----(Perak)
07. GUNUNG ULU SEPAT 7091'
----(Perak)
08. GUNUNG BATU PUTIH 6993'
----(Perak)
09. GUNUNG IRAU 6924'
----(Perak/ Pahang)
10. GUNUNG BENUM 6916'
----(Pahang)
11. GUNUNG GERAH 6904'
12. GUNUNG SWETHERNHEM 6436'
----(Perak)
13. GUNUNG CHALLI 6308'
----(Perak/ Pahang)
14. GUNUNG NORING 6091'
----(Alor Setar)
15. GUNUNG SUKU 5894'
----(Perak)
16. GUNUNG LIANG EAST & WEST 6343'
----(Perak)
17. GUNUNG SEMANGKO 5984'
----(Pahang)
18. GUNUNG TAPIS 4957' 1512M
----(Kuantan)
19. GUNUNG NUANG 4898'
----(Selangor)
20. GUNUNG BESAR HANTU 4797'
----(Selangor)
21. GUNUNG LEDANG 4187'
----(Johor)
22. GUNUNG BELUMUT 3313'
----(Johor)
23. GUNUNG DATUK/REMBAU 2900'
----(Negeri Sembilan)
24. GUNUNG ANGSI 2707'
----(Negeri Sembilan)
25. GUNUNG AYAM
----(Kelantan)
26. GUNUNG STONG
----(Kelantan)
27. GUNUNG RAJAH
----(Pahang)
28. GUNUNG BUAH BUNGA
----(Pahang)
29. GUNUNG TEBU
----(Terengganu)
30. GUNUNG KUTU
----(Pahang)
31. GUNUNG KENDERUNG
----(Perak)
32. GUNUNG BINTANG 1862M
----(Kedah)
----(Pahang)
02. GUNUNG KORBU 7162'
----(Perak)
03. GUNUNG YONG BELAR 7156'
----(Perak/ Pahang/ Kelantan)
04. GUNUNG GAYONG 7129'
----(Perak)
05. GUNUNG CHAMAH 7123'
----(Kelantan)
06. GUNUNG YONG YAP 7113'
----(Perak)
07. GUNUNG ULU SEPAT 7091'
----(Perak)
08. GUNUNG BATU PUTIH 6993'
----(Perak)
09. GUNUNG IRAU 6924'
----(Perak/ Pahang)
10. GUNUNG BENUM 6916'
----(Pahang)
11. GUNUNG GERAH 6904'
12. GUNUNG SWETHERNHEM 6436'
----(Perak)
13. GUNUNG CHALLI 6308'
----(Perak/ Pahang)
14. GUNUNG NORING 6091'
----(Alor Setar)
15. GUNUNG SUKU 5894'
----(Perak)
16. GUNUNG LIANG EAST & WEST 6343'
----(Perak)
17. GUNUNG SEMANGKO 5984'
----(Pahang)
18. GUNUNG TAPIS 4957' 1512M
----(Kuantan)
19. GUNUNG NUANG 4898'
----(Selangor)
20. GUNUNG BESAR HANTU 4797'
----(Selangor)
21. GUNUNG LEDANG 4187'
----(Johor)
22. GUNUNG BELUMUT 3313'
----(Johor)
23. GUNUNG DATUK/REMBAU 2900'
----(Negeri Sembilan)
24. GUNUNG ANGSI 2707'
----(Negeri Sembilan)
25. GUNUNG AYAM
----(Kelantan)
26. GUNUNG STONG
----(Kelantan)
27. GUNUNG RAJAH
----(Pahang)
28. GUNUNG BUAH BUNGA
----(Pahang)
29. GUNUNG TEBU
----(Terengganu)
30. GUNUNG KUTU
----(Pahang)
31. GUNUNG KENDERUNG
----(Perak)
32. GUNUNG BINTANG 1862M
----(Kedah)
Health Suggestion
- Less Meat More Vegetable
- Less Salt More Vinegar
- Less Sugar More Fruit
- Less Worry More sleep
- Less Hated More Love
- Less Eating More chewing
- Less Riding More Walking
- Less Anger More True Smile
- Less Judgements More Acceptance
- Less Greed More Giving
- Less Talk More Deeds
- Less petty Criticisms of Other, More Growth of self
- ...
- 少吃肉 多吃蔬菜
- 少吃鹽 多吃醋
- 少吃糖 多吃水果
- 少煩惱 多休息
- 少怨恨 多愛心
- 少量多餐 多嚼
- 少坐車 多走路
- 少生氣 多微笑
- 少批評 多接受
- 少欲望 多付出
- 少說 多做
- 少講別人 多成長
Running
Hiking
Diving
Rock Climbing
Cycling
Rafting
Yeah!!! Podium...
2 comments:
I've booked my flights as well.
Langkawi here I come!!!!!
I'll see you at Langkawi airport, Tomato! I'm arriving at the same time, but different airline :P
Langkawi, here we come! Come, the more, the merrier!
Post a Comment