All the best...AbuPower

11.11.07 my 4th marathon

DANKE

Dear Sponsors, I want to say thank you for sponsor me for the Iron Man Langkawi 2008. From now on...I will training hard. Your generous response and support are much appreciated.
"EYES in front¨, "No Looking Back¨, "Do the best I can¨

No Powerman07 for AbuPower

On that day I will be some where at Switzerland...or may be at Ticino...
a very nice region of Switzerland...sebelah Italy beb.

Actually from 3rd November untill 24thNovember..I will be working at Wetzikon, Switzerland.
Adus...how can I do training for Iron Man haa..Nevermind once I come back to Malaysia.. kita pulun training cukup2. Hehehehe

The Gunners were on top now

Bye Bye Beckham

Today's Recipe

MACARONI AYAM KUAH TOMATO

INGREDIENTS:

1kg dada ayam dipotong kecil-kecil
4 biji tomato sederhana dibuang biji dan dipotong kecil dan dikisar
2 ulas bawang putih dikisar
1/2 sudu besar lada puih serbuk
1 sudu besar mentega atau margarine
6 sudu besar pati tomato (kalau tak suka masam sangat .. gantikan dengan tomato sos sahja)
800ml air
1 batang lobak merah sederhana di kupas kulit dan potong dadu kecil
50g kacang peas
air perahan dari 1 biji lemon
garam secukup nya
gula jika suka

500 g macaroni ~ boil with water and a tablespoon of oil to avoid it from sticking together

METHODS:

1. Gaul ayam bersama serbuk lada putih dan tomato kisar dan bawang putih.

2. Pijarkan mentega, tumis ayam bercampur tomato. Kacau sehingga rata.

3. Masukkan pula pati tomato, air, lobak dan kacang peas.

4. Setelah mendidih, campur air perahan lemon, serta garam secukup rasa.

5. Kacau lagi sehingga daging ayam dan lobak empuk.

6. 500g macaroni di rebus dengan sedikit minyak agar tidak bergumpal kelak.

7. Semasa menghidang letak kan macaroni dalam mangkok dan tuangkan kuah tomato.

Hahaha....cuba jangan tak cuba

I love football

Last time when I was 90kg++...I hope one day I can become a good footballer. Every match I can scored goal. BUT....that's only a DREAMS.....Wei...last time I like MU....MU ada Beckham.

Fuyooh

Fullamak...SaifulSuperPOWER

One month on leave

I will be on leave for 1 month starting from 13-09-07. Kena rantai lagi...
Regards,
Devil

Getting back to nature

2006 Power Run...not Power Man haa....

I thought I might have something to report, but I guess not.
Last week I did....
Tuesday..ran 6km in 30:50
Friday......ran 4km in 21:20
Saturday..ran 10.2km in 58:10
Sunday.....ran 5.1km in 27:25

Yesterday was me rest day...Today? Dont know...macam malas...hehehehe

Hope everything gonna be OK

Alhamdulillah...My Grandfather was out of hospital on Saturday and I really hope he 'll getting better and better....AMIN

Family first

This weekend..no Broga Classic n Mizuno race for me. Tomorrow night I'll be back to my home town...IPOH. Yesterday my grandfather was admitted to Hospital Ipoh. Alhamdulillah now his getting better n better. I hope everything gonna be OK. I love my granfather n my family so much.July2005: My Grandfather n Hana

How To Stay Motivated

KRI10km 2005...my 3rd 10km race n I got my 1st medal...fun run maa

Do we like to run but find excuses not to? Sure we all have our favorite excuses, don’t we? So how do we stay motivated?

Keep a training log A running log can allow us to plot our routes and record our training runs. We’ll be impressed when we see our times and weight come down and our speed and fitness go up. Once we build up a history of training times we’ll be able to see how can we perform on different sectors.

Enter a race Set ourself a target of racing 2, 3 or even 6 months down the line and work towards that race. Intersperse our training with other races to break up the routine of training. If we were never been in a race before try one of the big city events where we’ll be wowed by the whole experience.

Use different routes Don’t choose the same old route and distance time after time. Run different distances on different terrain. Vary the scenery that you see.

Run with friends If we run with a friend or group of friends we’ll feel guilty about letting them down. We’ll also have the benefit, of course, of being able to chat with our training partner.

3rd Sept...77kg

Merdeka night...Bring my family to Putrajaya. Best dapat tengok bunga api n Merdeka Concert

Friday evening...family jogging at Titiwangsa...15min je lari..masing2 malas

Saturday...Jalan2 tengok bunga kat Putrajaya. Best siooot

Jiwa kacau can't ran in family category's...wajib ada 2 org kanak2

So...10km in 51:46

Time improve...but my weight increase.....UUUWAAAAAAAAA

Need to be serious after this.....training....training....

JANGAN MALAS