Schedule

Category 1

Running
Week 1 - Monday, Wednesday, Friday (2 miles per day, 8:30 pace) - 6 miles
Week 2 - Monday, Wednesday, Friday (2 miles per day, 8:30 pace) - 6 miles
Week 3 - No running (High risk of stress fractures)
Week 4 - Monday, Wednesday, Friday (3 miles per day, 8:30 pace) - 9 miles
Week 5 - Monday (2 miles), Tuesday (3 miles), Thursday (4 miles), Friday (2 miles) - 11 miles
Week 6 - Monday (2 miles), Tuesday (3 miles), Thursday (4 miles), Friday (2 miles) - 11 miles
Week 7 - Monday (4 miles), Tuesday (4 miles), Thursday (5 miles), Friday (3 miles) - 16 miles
Week 8 - Monday (4 miles), Tuesday (4 miles), Thursday (5 miles), Friday (3 miles) - 16 miles
Week 9 - Monday (4 miles), Tuesday (4 miles), Thursday (5 miles), Friday (3 miles) - 16 miles

Body Weight
Week 1 - 4 x 15 push ups, 4 x 20 sit ups, 3 x 3 pull ups
Week 2 - 5 x 20 push ups, 5 x 20 sit ups, 3 x 3 pull ups
Week 3 - 5 x 25 push ups, 5 x 25 sit ups, 3 x 4 pull ups
Week 4 - 5 x 25 push ups, 5 x 25 sit ups, 3 x 4 pull ups
Week 5 - 6 x 25 push ups, 6 x 25 sit ups, 2 x 8 pull ups
Week 6 - 6 x 25 push ups, 6 x 25 sit ups, 2 x 8 pull ups
Week 7 - 6 x 30 push ups, 6 x 30 sit ups, 2 x 10 pull ups
Week 8 - 6 x 30 push ups, 6 x 30 sit ups, 2 x 10 pull ups
Week 8 - 6 x 30 push ups, 6 x 30 sit ups, 3 x 10 pull ups
Note: do alternately. a set of push ups, a set of sit ups, a set of pull ups. repeat.

Swimming (side stroke with no fins, 4-5 days per week)
Week 1 - 15 minutes continuously
Week 2 - 15 minutes continuously
Week 3 - 20 minutes continuously
Week 4 - 20 minutes continuously
Week 5 - 25 minutes continuously
Week 6 - 25 minutes continuously
Week 7 - 30 minutes continuously
Week 8 - 30 minutes continuously
Week 9 - 35 minutes continuously
Note: if no access to pool, substitute with cycling (double the time taken for swimming e.g week 1 = 30 minutes cycling)

And this is just Category 1. After this there'll be Category 2. As a result, you are comparable to those Navy SEALS in cross-country because this is what their trainings are during Hell's Week.

Sure or not k-mie..

New Job

Long time never update my blog.

Cut short, I'm now working as Application Developer. No more project management for me for the time being. Can be a blessing and a curse, I guess. I do like my current job though. Although I'm the new guy there, as per experience level I am considered a senior within the development team. Others mainly consist of fresh graduates that just started to join working environment. They don't ask me about technical things most of the time, heck some of them are even better than me in terms of programming language. I don't really know .NET, for instance. Normally they'll ask me the environment world as a whole. What should and should not be done in office, which thing(s) to prioritize, how to speak to managers and so on. Suddenly I feel like an old wise man there, with beards and all..

As for office environment, it is heavenly. I arrive 9am every morning, well, sometimes 9:15am. KL in the morning can have traffic jam without any reason okay. And I'll go back home sharp after 8 hours of work. Arrive at 9am, go back at 6pm. Arrive at 9:15am, go back at 6:15pm. Due to the nature of my current company that is very different from the software house that I used to work with before, I find that the environment is quite relaxing. There are times where I just sit lazily the whole day without any work to do. It's either my job integrates with other people's and they have not finished their part yet or it is really there isn't any job for me to do. I found this quite unrelaxing at first, I was accustomed to being constantly busy in my previous job. But now bit by bit I am starting to adapt to the company's culture and environment, and boy these are heavenly haha..

Watched Journey to the Center of the Earth last Saturday with Izma. I'm not gonna give the summary of this movie here, if you want it then either Google it or read from the newspaper. What I want to say is the movie is fun to watch, and it did take my mind of the cruel reality of our world for a while. I must say I like Brendan Fraser's acting especially after The Mummy's series. He does make an act looks funny while not overdoing the joke (not like one self-proclaimed No 1 Joke Group in Malaysia). It's a light movie and suitable to be watched with family or your loved ones, as long as you don't take the storyline too seriously LOL.

I think that's it. Till another update. Oh btw, I signed up with True Fitness gym just 2 weeks ago. Apparently I've become concious about my body condition. Need to get physically fit like before. I was able to run for 2km without stopping during Form 4, doing 30 push ups straight during Boy Scouts training, and here I am. Not even able to finish 500m jog without panting for breath and 10 push ups seems unbearable. WTF has your body become, k-mie??