NESCAFE Original & Stamina naik Gunung Nuang.

Kenapa NESCAFE original? sebab aku suka & aku punya pasal. ada dok depan aku neh haaa...tpi posa taww...tgk la jek la...

sebenornya,post neh takde kaitan dengan production atau pembelian and kehalalan keharaman product tuh pun..

aku nak post pasal nak build-up stamina for hiking/climbing and packing barang2 sewaktu dengannya.
Kena ada cara boh...takleh main redah je...KENAPA? sebab aku dok tengok orang plan nk gi hiking climbing segala tapi aku tak berani join..sebab pancit! hahahha.....so, ingat nak la build up sikit..baca punya baca, neh la summary yang aku dok baca dan berteori..praktikal? hurmmm...lepas, raya, lepas, oct trip, lepas 2011.. boley?

 

Pulau Jerejak, Penang. 2009.

Ok. Stamina Build-up.

1. Jom berjogging. Kat mana? mana2 yang patut tapi janganlah atas katil! aku selalu dapat jawapan mcm neh bila tanya member..

2. Hiking. Area dekat2 jek dan yang sangat minor. kalau dah tinggi mcm tempat yng ko nak daki tuh, baik ko panjat/hike je terus! tak payah pikir pasal nak tambah stamina dowww...err  Busut kat belakang rumah?

3.Ceraikan Lift dengan talak 3. Naik tangga. mcm aku selalu buat. hehe..tp mcm takde kesan jek..sebab buat 3-4 kali seminggu jek. pastuh rumah tingkat 4 jek. Haaa...jom naik tangga kat batu caves, nak?

4. Dengar2...dengar je la..tak pernah buat..Yoga & pilates can help. hello! 2 tuh jenis exercise yek..bukan size order kat KFC mcm dinner plate tuh!

ok. yang kat atas tuh, THE VERY LEAST we can do..the objective sebenornye adalah Endurance and Toughness baby! Neh aku jumpa webby yang tulis pasal neh. Ko nak follow, ske ati. Tanak? ske ati aku.

On a 5-plus-day trek, the difference between a pleasant escape and a torture-fest boils down to physical preparation. Endurance is the ticket, but you need endurance that goes beyond daylong stamina. You need "toughness"--that gritty resilience that'll have you bounding out of the tent come morning to do it all over again. Use these guidelines to get there. Allow 6 to 10 weeks to train.

BUILD ENDURANCE
Weekdays - Gradually improve your staying power by increasing the length of your cardiovascular workouts. Start with 30 to 50 minutes; build to 75. Shoot for three or four sessions a week at a high intensity (a 7 on a scale of 1 to 10).

Weekends - Once a week, put yourself through a marathon session. Like the distance runner who depends on long runs for endurance, prepare for a multiday trip with a moderately intense (5 to 6) power hike of 4 to 5 hours. (New hikers, start with 90 minutes, build to multiple hours by adding 15 to 30 minutes each week.) Hike at an aggressive pace with poles and a light (10-pound) pack, preferably on hilly terrain. Take breaks and don't forget fuel--a sandwich, or sports drinks and energy bars.

BUILD TOUGHNESS
After 3 to 4 weeks of conditioning, string together the above workouts with no rest day in between to mimic the demands of a weeklong outing. Start with 3 days in a row (including the weekend workout); build to 6. Follow these guidelines to avoid injury.

1. Increase the length of your workouts gradually (use guidelines above).
2. Rest 1 day every week.
3. Mix up your workouts. Variety not only helps you avoid a repetitive stress injury, it also strengthens stabilizing muscles (those little ones we seldom think of until they're screaming on day.
4. Power hike, run trails, climb hills, take a spin class, or do a circuit workout using a treadmill and elliptical trainer, varying the level and incline on both machines. 

 Source: http://www.backpacker.com/backpacking_101_how_to_build_hiking_endurance/skills/12147.

Best kan? Ya Allah..kuatkan semangatku! Nak gak rasa naik bukit..ermm..mcm dah naik.Broga tuh bukit la kan? nak naik gunung..gunung Nuang ke Gunung Datuk ke...

 Ok. neh jek la. sambung plak lain hari pasal packing barang tuh,,,

Frust. Seminggu

Started bila lepas buka puasa kat Times Square, jalan punya jalan, jumpak la Al Ikhsan & nampak kasut yg dok berkenan di hati..tapi saiz takdak..hari neh, pi lagi subang parade, saiz takdak...bila jum[ak yang no 2 berkenan di hati, saiz takdak jugak..so, takde mood. ok?

Mungkin korang kata "apalaa.....menda neh pun takde mood." aku tak kesah pun ko nak pikir apa..tp aku nak bg tau, bukan slalu aku jatuh cinta kat sports shoes..bila aku dah suka, dapat, memang aku pakai sampai lunyai.

Macam Mali kat bawah....

Kasut bertahun berjasa kat aku...dah sampai ajal dia 5 months ago...tp tak carik baru sebab NikeFree sengal aku tuh adalagi...citernye, kasut elok lagi, tapak yang lunyai...aku buang jek la..dah sampai masa la neh...

 Yang ada skang, kasut water grip kat bawah tapi kaler merah...nih kasut aku untuk ber outdoor...

so, aku nak carik satu sports shoes tuk aku berlari2 dan pakai gi mana termasuk opis...

aku ter jatuh cinta dengan Adidas Hydroterra Shandal kat bawah...yes, Shandal namanya..sebab? dia campur watergrip shoes dengan cushioned sole mcm runnign shoes...best gilak!

Yang tapak biru, tuk Men.

 Yang body berkaler2 tuk women...

setakat neh, aku tak jumpa tuk Women...lelaki punya plak paling kecik US6. Aku kena pakai Men US5..mana nak carik? waaaaaaaaaaa...........

P/S Ternampak sports shoes aka hiking shoes Columbia...hybrid jugak..LiteTech lagik..pun takdek saiz :( so...tak berhak ka aku tuk sedey? waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

The Missing Ones

Via email today, i know a certain kid named Adam Shah is missing. Poor kid! Questions i may have but this unfortunate event require no more questions than there is.

From another blog, there is more than meets the eye. Read on but remember, we're not here to judge. Let's pray for his safety and courage for his family during this challenging period.

Talking about challenge, another email today presents its challenge to Transwaterians.

A badminton tournament for the staff will be held on April 9th & 10th.Me, myself, for whatever reasons duly filled in the form and join the women double league. 

My partner will be Aiza. Lucky me! I guess.and for her, lucky or not, she just has to play for the RM400/winner prize..wohoooo..

Syed Afisol suddenly wants to join the mixed double and his partner? me! (that is if the committee allow last minute entry). and i jokingly volunteer to be our dear Director's partner...argghh where was my conscience...nay...i don't think he'll agree..ha

hahah

Work is getting mundane nowadays. Don't get me worng. I love my work.I still ..like going to office.

Maybe because i just need to get things done. I'm not deemed as workaholic..am i?

But...i think (lemme think)  need a break..but then again, it maybe tempo

rary..maybe.

Just maybe, i can figure this out later tomorrow during the 2-hours Stress & you talk...

Yeah. A doctor is coming to TW tomorrow..we'll see how it goes..

So, what are the missing ones?

1. Adam Shah

2. My enthusiasm to play 

(actually, yes,i just filled in the form because i like filling in forms)

3. My eagerness to send Oya to school. It rains in the morning nowadays.

Not that i'm complaining ...  (damn the traffic)

4. The Spark. What? I work, yes, quite with enthusiasm but play time? 

I'm so getting older sooner than i thought.

5. there's something missing..but i can't quite figure it out...hmmm....

The dengungan..

MaLAM Tadi main futsal.
Letih sebab 4-5 orang je main satu pitch yang besaaarrr punya tuh.
Pompuan 3 orang..lelaki memang ramai la...
Kena main jugak sebab pitch ambik 2...takleh cancel..

main punya main, alamak, jatuh! Terduduk. Montot dah sakit.
Terbaring. Dan kepala terhantuk ke lantai.
adussss....risau gak..tapi tgkmla mcm mana sok...kalau agak2 rasa pelik, pegila klinik...

...dan aku pun tgh pening..
Ingat nak apply OUM. Tapi kelas dia mcm mana? mcm e-PJJ UiTM ka?
atau mcm UTMSPACE ka? atau mcm PLK UiTM?

Ishk ishk..kena kol jugak depa neh..
harap2 surat pengesahan majikn leh dapat cepat la...

hari neh belah petang ujan lebat. sudah nya?
Pegi balik futsal siap lalu Fed Hiway lagi..mcm nehla keadaan sampai rumah...muahahah..
neh accessories baru neh..half-cut pun kalah...

Saturday - Feb 28th.

 Wah...semangat. woke up early for the paintball thingy eventhough hubby not here (3D2N @ LUmut for company outing...damn!!!).

 It all begun on Thurday, 26th Feb, 2pm. Luke skywalker from Paintball Valley@ Taman Pertanian Malaysia came and gave us briefing on the paintball session we're gonna have on sat.

 So, Jay picked me up at the bus stop along the Fed Hiway nearby the Setia Jaya Komuter Station. Easier than driving all the way to my flat. A good thing though, by the time i reached his previous 2nd half, i am already all warmed up and charged!! anyway, so sorry for my tardiness..heheh...bangun awal but the tv cartoon show was good lar...muahahah...

 so, off we go to pick up Peter @ the office and sprinted to Taman Bukit Cerakah. It was about 8++am when we reached there and most of the people are already there. But hey, the park is supposedly opens at 9am right? then why ask people to come at 8? Ya lar...we all know Malaysians are so typical ..but statistically we all do arrive 1/2 hour late than the specified date..but rarely 1 hour..and pity those who really come before 8am...what we can do? Ask them who came later pay by themselves la (the entrance fee)..happened to Kumar & En Rafran (maybe they can claim later?)..or if the journey is jauuuuuuuuuuuhhhhhhhhhhhh....call them 15 mins after the designated time. and after 30mins WITHOUT any response or valid reason ("on the way" is qite valid la), leave em la..what..think other people got nothing else better to do ka? Like last time when i was the OC for the Teambuilding @ Perak, there was 1 girl who's tardiness was so irritating...30mins after 8am, she was "on the way"..after 15mins interval still no sign of her and there wasn't any , at least, sms of her whereabouts..i already setup mymind and was discussing with the driver to leave her when she showed up!! talking about manners....urghh....

 anyway, we managed to go in at..i forgot to look at the time and got on a bus...vroom vroom and behold, the HQ of Paintball Valley @ Taman Pertanian Malaysia. This place is a homebase for DELTA group and also for Rejimen 66. They have 7 paintball fields and we had the opportunity to play at Arcadia, Scorpion's Nest and...the filed where we had to take control of the tower for 5-minutes. haha. We started with breakfast first and of course, cannot expect the food to be of restaurant or atleast mamak rest level la..this is junle for god's sake and roti, sardines, baked beans, kaya, jam are good enough already. what were you expecting? French toast? Then after waiting, final briefing about the rules and safety (which will be forgotten in the fields when the adrenaline rushed in) and groups were segregated. I was in Bravo group along with Lokman, Faizol, Fiza, Yatie, Syed Idris, and ..hmm..who else...

 The first Game:

Arcadia field...similar to those we see in the padang ie. padang utara, subang, but with uneven jungle floor, and cardboards as bunkers..Alpha vs Bravo and i didn't know the enemy was in fornt of me coz i didn't recognize him (Nik)..hahaha...buduh..i was shot at the right wrist by Kamales. My gun was jammed ...damn...i think Alpha won. Each side got flag and to win the team has to raise the opponent's team..

 2nd Game:

Bravo vs C..what was C name again? this time @ scorpions's nest. This was where you got the jungle feel. Of course there were bunkers. The best parts were:

1. Syed, lokman and i were bersembunyi behind the same bunker when the bullets came like monsoon rain. haha.

2. Yatie's gun was jammed and the marshall tried to fix it and gave Lokman a headshot indtead..haha

3. During both times, my gun was jammed @ out of gas and so does 4 others...how to play? mencik!!! C group got the flag, i think laa...i saw nafisah behind the bunker and her tudung gave her away...but cannot get a clean shot since they were saved by the net..cesss...

4. During the above, the Marshall angrily shouted at the C group for firing when our group were down due to technical problem..azhar kot? hehhe (panas panas!!!)

 In this game, the flag will be put at the centre and both teams has to grab it first come first serve.

 3rd game:

Bravo vs Delta

 This was where we all had to try to capture the tower and hold it for 5 minutes to win. I was running towards the tower and after 50m from the post, my pellet container fell!!!! bodoh kan...so what it's not like i can kutip the pellets..so i went back to the HQ and got another canister..one of the marshall gave a stupid remark " TU LAH..LARI2 LAGI...KAN DAH JATUH" oi b@$#@#....memang la lari..then waht? jalan???? my reply was sumthing like " APAHAL PLAK...ORG YG BUAT MAINTENANCE TAK BETUL LA..TAK KETAT KAN CANISTER"...senyap after that...buduh...

 this time Hanizah's group was aggresive..and yet we managed to capture the tower...after sometime i was tired...couldn't find a good spot and since Syed has consumated all his pellets, i gave mine to him...and relax kat post...nga ng nga...... 

Then, finish...i shower and lunch la after that...maybe everybody was eager to leave or simply tired...but there was no closing and the group photo didn't consists of everyone..next time, pls do this..very2 important...why? then group's objectives are not achieved la...arrive as a team, leave as a team..but what can i say..maybe everyone was simply tired...

 and i pulak regret coz x managed to take photos of more interesting things, people, places during the games...blur kot masa tuh...

 anyway, thanks to Transwater Management and Kamales for organising such outings...if there's next time, i urged others to join...but not me kot..hehe..not my forte la...kalay Skytrex lain cerita (also in Bukit Cerakah), abseling, panjat2, wall climbing, trekking, bring it on bebeh!!!

 sapa nk tgk photos of the place, google la..

 

walaweh..wut a week..

Yesterday, i didn't join the frenly futsal match with RNZ. Turned out, Ida dislocated her middle finger - kaki tau - . yes, sounds funny an i had a good laugh :P..sorry, ida. Went to see her at SMC and she was admitted just because of a sprained finger?..i wonder....i never liked SMC, so i reserve my comments.

now, the main story.
it started 2 weeks ago and i lost RM50 in my own house. Options:
1. Adam took it ~ very unlikely. Even rm0.50 pun he needs to ask in terror. Not saying that i'm defending my own son, but the chronological did not fit. He was in my room for less than 10mins and kids, the guilt will be plastered all over his face whenever a wrong is done.
2. I misplaced/used it - likely. I do sometimes forgot where i put my money but this time...hmmm...can't be.
3. Adam's fren tool it ~ VERY2 LIKELY. he was behaving strangely and left the house after he came out of my room.
But, i played it cool and let it go..

Yesternight, i had RM20++ in my wallet and this morning, it's gone. cannot be. i didn't but any grocery last night. Again, adam's fren was in the house. I've decided not to let him in.
Then, my husband checked his wallet and RM500.00 is gone!!! he went down with Adam to look for Adam's fren. He went to the CC in block C and told the kids" that somebody had better return my money, or else".
Adam's was brought home together with my fen's son, Ali. all 3 of them incld Adam was interrogated. My husband even threatened em with knife and Adam's 1st fren didn't even budge. Ali was already crying and i knew he is not the culprit.
somehow, magic happened, a bunch of kids show up and returned the money saying they found it in the stairway area in Block B. Very2 convenient.i knew sumthing is wrong.
Adam's fren admitted that he was blackmailed and he had to steal money to stay alive!!! 8 years old stole RM500!! It was planned because the same gang was ready to go to Sunway Pyramid .my guess is, to spend the money.OMG!!!!!
Stories unfold and i've decided to see the parents involved. I may want to make police report.
lemme think first..while sleeping..

Adam's Sports Day - April 11th 2008

Sports Day @ SK Kg Lindungan, Bandar Sunway
Adam woke up at 0500, excited and fully-dressed at 0530.
Mummy tired. Mummy leepy. Mummy woke up eventually.
*sigh*

TW Bowling Tournament 2008

meeting with client before bowling...view from level 36 KLCC, Tower 1

the ball which ate my thumb..

mak2 dara....

me and kavisha...

well, last Friday, March 28th, Transwater Bowling Tournament was held. I was in Ferrari team and we were ...waahhh..5th place i think...not bad..form 8 or 10 groups..or was it 7?



good activity..good teamwork and good time....

current status: bz with mission:perak 2008...

futsal????

monday to thursday: donuts..and donuts..and donuts..and rotiboy...hehe
friday: futsal time!!!...i wanna be goal keeper.......haha...
the boys were subjected to constant tortures...it was fun...pinch there la, tampar la..haha..
neway, maybe every friday activity..
Publish Post

let it all out guys...

a weird thing just happened less than 1 min ago!! i can't blog!! i can't type in the box!! and the title had to be typed backwards...phew, it's ok now -obviously-...

yesternite, went to Redbox at Sunway Pyramid. With peeps from Valve Division and a special thansk tu Jacky Zhu from Emerson, Shanghai for joining and entertaining us. You're a great sport man!!
karaoke..just my thang..i didn't even bother bout the food in the buffet corner. my aim was the mic and hit the songs -naturally- More than 10 songs per nite!! Haven't broke my record at Alamanda tho...7 songs in an hour. Finally, a time for us to let the steam out here....err...who let the dogs out?????? we were screaming at the top of our lungs. forget bout pitching, melodi, suara perut suara tekak whatever that is..we simply sing our hearts out....great moments..expecially, on friday afternoon, we had Valve & later continued with MRO meeting. Finally, my role as MARCOM - Marketing communication- was announced. Hmm..i don't think it's THAT tough but i have to be alert, pro-active, seriously pro-active and able to juggle the balls..



lama x pegi Redbox, now they even have the band...ala..like those for Genting Park..except it's not like there's a scanner or anything. not evryone was donning that band and still survive the nite,,hehe..
sooooooooooooo looking forward for the one..i could go on my own but it will be less fun w/o these crazy peeps.

haunted house in Subang Jaya!!!

waaaaaaaaaaaaa....scary !!!!!!!!!!!
........the kids were crying...full of terror, filled with tears. there was no where they could run to except accept the destiny that awaits them..Texas chainsaw murderer flashed before them..not long ago a Ju-on was dragging behind their pathway and looking for opportunities to grab them and put them away inher safe hidden place....
a vampire was breathing with blood..awaiting the fresh blood ....and the kids screamed, again..maybe it's their last.....and they came out from from the Haunted hse...haha...
SS15, Subang jaya, ends Dec 9, every night, 8.30pm-1am...try it...u won't regret the scary experience..i haven't tho..haha..
ok...Adam & Fadhly cried..the gurls were ok..haha..and the "ghost" were actually college students..and the ghosts were all good looking ones...haha..apart from i was with baby sofiya, i WON'T ever go into one..i won't subject myself to this terror..not ever...nnt ada nitemare aku gak susah....waaaaaaaaaaaaaaaaaaaaaaa