January 2014

HAPPY DAYS and Let me wish all of you BLESSED NEW YEAR 2014
   
Let keep ourselves Healthy and Happy and encourage our loves ones to join in healthy activities

Training Schedule for January 2014 ( if you free to join)

   
Jan 1 and 5, 2014 - Bukit Gasing - Meet at the Playground - Time 7:15am - Duration  2 - 3 hours


Jan 11, 2014 - Apek Hills Cheras - Will forward the map  (Duration 4 - 5 hours)


    Jan 17, 2014 - Gng Nuang - It Public Holiday (Thaipusam) - Will Forward Map - Duration 8 -      9 hours

Things to bring :
1) Bring drinking water (about 2 - 3L).
2) Raincoat (Compulsory)
3) Optional - Trekking stick, Camera, Small towel
6) Extra clothes for changing after the hike
7) Insect repellents – optional
8) Personal medication / Plasters for cuts/blisters
9) Personal Belonging like Wallet, HP to be wrap in plastic bag in case rain.

Note :

1) Please have your own breakfast before trekking even daily pack is provided as along the way you might want to eat.
2) Please be punctual (strive to come 10 minutes before time)

BLESSED NEW YEAR 2014

Hi

2014 let stay healthy and happy

Look like Mt Kinabalu is like my 2nd home

Comes 2014 , i be going there 4 times ..

Those who who like to join me for training below are the dates for January 2014

Jan 1 - Bkt Gasing

Jan 5 - Bkt Gasing

Jan 11 - Apek / Saga Hill

Jan 17 - Gng Nuang

- CNY

In February / March will plan to Gng Datuk and Fraser Pines Trail hills

On Jan 19th - OCBC cycling m taking part

Jan 4 - will be visiting Orphanage homes as part of CSR for my company..


To all .. Stay Healthy and Happy always

Tony Q

Feed the Homeless

Hi

Last Friday , we were at Jalan Melaka , to volunteers with 1Charity for feeding the homeless

This came about during the Charity Birthday run for Dato' Steven where the monies collected were channelled to 1kitchen

Many thanks to those who came and assist.

Some pixs

Mr and Mrs Choo Kuan Wei Wedding

Blessed Christmas

To all my friends celebrating Christmas

BLESSED CHRISTMAS TO YOU AND FAMILY


This Saturday Dec 28, 2013 at FRIM Taman Botanic

I conducting training , if your free please come and join

The Training details are as follows :-

Duration of Hike : 4-5 hours

Meeting Point :

Taman Botani FRIM Parking area at 6.45am . Attached is the map - Point C.

Note: Taman Botani car park is not the normal main FRIM entrance!!!

Google Map : 

Kuala Lumpur, Federal Territory of Kuala Lumpur

Transport Arrangement : Own

Our Hiking Schedule :

7:00am - Briefing

7:10 am – Start Hike

11:00- 12:00 p.m. – Reach back to the starting point

*** Home sweet Home ***

Things to bring :

1) Bring drinking water (about 2 - 3L)and food pack will be provided.

2) Wear suitable trekking shoes ( not running shoes)

3) Raincoat (Compulsory)

5) Optional - Trekking stick, Camera, Small towel

6) Extra clothes for changing after the hike

7) Insect repellents – optional

8) Personal medication / Plasters for cuts/blisters

9) Personal Belonging like Wallet, HP to be wrap in plastic bag in case rain.

Note :

1) Please have your own breakfast before trekking even daily pack is provided as along the way you might want to eat.

2) Please be punctual (strive to come 10 minutes before time) 

3) Parking inside Kepong Botanic Garden is RM3 per car and RM1 per person.  Pls keep the receipt and pass to me for claim purpose.

Our Hiking Route :

Start from Taman Botani (KBG) - Steroid Hill - then higher to Salem High Country – Mountain Bike Track – Rover Trail - Canopy Trail - Rover Trail -  Syabas Trail – Pacat Trail , connect back to Taman Botani car park.

Simulation Relay at Padang Merbok Dec 1, 2013

This morning at Merbok about 15 PAC Member attended the Mizuno / PAC relay simulation

the session started at 6:45am where runners have to do a 20 mins warm up before the session start.

The runners have to run 2km around the Padang Merbok and been monitored by me.

Runners said it much easier to do LSD than interval training,