29 APRIL 2010. The first Monday is always the BENCHMARK ASSESSMENT at the OBC and today was my SIXTH ASSESSMENT having missed the first assessment in October when I joined the OBC half way through.
For details on what we do during the Benchmark Assessment (BA) see: (BA1, BA2, BA2, BA3).
After a few good & dry field during the last few benchmark assessment, the field yesterday was all flooded and muddy that probably had affected our timing but it is worth noting the drastic improvement by one of our super duper Delta SANDY ROBERT.
When Sandy first joined the OBC in February 2010, her circuit timing was 9:37 and her 1 mile run was 8:52. Sandy's timing improved on the second month and she clocked 8:52 on the first circuit and 8:31 for the 1 mile run. Yesterday, even with a flooded and muddy field, Sandy broke her own record and clocked 8:26 on the first circuit and 7:30 for the 1 mile run.
Sandy Robert, aged 52 from Wales, United Kingdom had participated twice in Detroit marathons, USA, twice in London marathon and once at the Snowdonia Marathon... in total 5 full 42km marathons and her best marathon timing was 4:08:20 in Detroit, USA in 2006.
To be strong and maintain a continuous improvement, we have to be a little bit mad and crazy... like Sandy. The OBC three times a week training is only 1/3 of Sandy's full training. Sandy will swim for 20 minutes and run for another 45 minutes after OBC's Monday session. On Tuesday, Sandy's fix routine was a 45 minutes run and a 20 minutes swim. Every Wednesday after the OBC, Sandy goes to the gym in the morning for 1 hour and aquafit for another 1 hour in the evening. Thursdays are Sandy's running day. Sandy will run from Bangsar to Pudu for a total of 90 minutes and on Friday, after the OBC, Sandy continues with Aquafit for another 1 hour. Saturdays are Sandy's long distance run in preparation for the Standard Chartered Kuala Lumpur Marathon.
When I grow old........ I want to be just like Sandy.
During this Benchmark Assessment too, Chun Chia Kai SSJ broke KL Alpha's best record for the circuit assessment timing that was initially held by Kenny Smith. Kenny Smith's best time was 7:59 for the circuit assessment. Chun SSJ manage to complete the circuit assessment in 7:45. Chun SSJ also hold the best record for the 1 mile run timing in January 2010 having completed in 6:51 for 1 mile run (1.6km). Chun cycle, run and swim on non-OBC days in preparation for the Athen marathon in October 2010 and the Ironman triathlon next year.
When I am younger... which I will be on every birthday, I want to be just like Chun.
Dr Malek Aziz age 58, is the most senior recruit at the OBC. Although the most senior, Dr Malek Aziz's benchmark timing also put me and others to shame. Dr Malek recorded 8:28 for his circuit timing and 9:50 for the 1 mile run. Over and above the OBC training, Dr Malek Aziz engaged a personal trainer and worked out at the gym on non-OBC days three times a week.
These three personalities have one common similarities........... they are passionate and they did not just ACE all the TRAINING at the OBC.......... but they workout on non-OBC days too.
My best timing for the circuit was in February 2010 with 8:55 but my latest timing for the circuit was 9:27. My best time for the 1 mile run was 9:03 but I did not run the 1 mile assessment during the latest assessment... Shame on me!!!! ...but I was saving my knee for the next race in April.
For more details on the timing, click here or simply click on the OBC logo at the left collumn of this blog for future reference.
Until next assessment........... Stay tune
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