Nine Sprinters Ran Sub-10 Seconds ! The Best and The Fastest Day in the History of Sprinting

The 2011 Prefontaine Classic in Eugene, Oregon (USA) ran yesterday saw six sprinters managed to dip under 10 seconds in the century dash. The race was won by Steve Mullings of Jamaica in 9.80s, an impressive improvement of his previous PB 9.89s set 2 weeks ago. Second place went to USA's Mike Rodgers who set a respected PB 9.85s, while Jamaica's Nesta Carter third in 9.92s.

Fourth & fifth positions were determined by the photo finish where USA's Darvis Patton who tied with Jamaica's Michael Frater at 9.94s was eventually given fourth place, but it's a bonus for Frater who lowered his PB from 9.97 to 9.94ss. A former Olympic and World champion, Justin Gatlin regained his top form to clock 9.97s (his fastest time since 2006) despite of finishing in sixth. The two last finishers, Richard Thompson (TRI) and Ivory William (USA) also ran fast with 10.01s and 10.02s respectively. The race was aided by tailwinds 1.3 m/s.

It's perhaps the best 100m race of all-time, or equaling the 1991 World Championship's record, where six sprinters crossed the finishing line under 10s (Carl Lewis 9.86s WR, Leroy Burrell 9.88s PB, Dennis Mitchell 9.91s PB, Linford Christie 9.92s PB, Frank Frederick 9.95s PB, and Raymond Stewart 9.96s PB).

Update: Also equaled the achievement of the 2008 Olympics in Beijing, where 6 sprinters clocked sub-10s (Usain Bolt 9.69s WR, Richard Thompson 9.89 PB, Walter Dix 9.91 PB, Churandy Martina 9.93 NR, Asafa Powell 9.95, and Michael Frater 9.97 PB).

Previous article (including results and videos) on 2011 Prefontaine Classic (IAAF Diamond League) here

A few hours earlier, top American sprinter Tyson Gay opens his 100m race of the 2011 season with a World-leading time 9.79s in a heat race of Sprint Series meet at the National Training Centre (NTS) in Clermont, Florida. In the race, two other sprinters Nickel Ashmeade of Jamaica and Kleston Bledman of Triniad and Tobago ran the sub-10s for the first time with 9.96s and 9.99s respectively. Travis Padgett of the USA came fourth in 10 flat. Tyson Gay didn't run in the final race but Kleston Bledman blazes to 9.93s (+1.0) to edge his PB again and winning the final race.

All together, 6 sprinters ran under 10s in Eugene, Oregon + 3 sprinters in Clermont, Florida. This makes (perhaps) JUNE 04 the best and the fastest day in the history of sprinting, with 9 sprinters clocking under 10 seconds!

Videos:

Tyson Gay's 9.79s World-leading 100m Video at Star Athletics Sprint Series,

Clermont, Florida, US

Men's 100m Prefontaine Classic Video, 6 Sprinters Ran Under 10 Seconds

Kleston Bledman's 9.93s Video, Two-Times Sub-10s and PBs in a Day

Men's 100m Final Video at the 1991 World Championship in Tokyo, Japan

6 Men Ran Under 10s

Olympic Games, Beijing 2008 - 6 Men Ran Under 10s.

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Prefontaine Classic 2011: Steve Mullings 100m 9.80s, Carmelita Jeters 100m 10.70s, David Oliver 110mh 12.94s, and Tyson Gay 100m 9.79s WL in Clermont

Jamaica's Steve Mullings blasts to a personal best time of 9.80s to win the men's 100m at the Nike Prefontaine Classic (IAAF Diamond League) in Eugene, Oregon US (June 04, 2011). It's the sixth time he recorded under 10s this year. The following is a detail of Mullings' performances to date (this year);

04.06.2011   9.80s +1.3    1         Eugene
21.05.2011   9.89s +2.0    1        Clermont
16.04.2011   9.90s +2.0    1r1     Starkville
21.05.2011   9.91s +2.7    1h2    Clermont
31.05.2011   9.97s -0.2    2rA     Ostrava

However Mullings' time was short to a World leading time 9.79s set by Tyson Gay (his teammate) at a small meet in Clermont only hours before. See amateur video at the bottom.

Steve Mullings 9.80s +1.3 (not World lead)

Meanwhile, USA's Jarmelita Jeters produced a stunning time 10.70s to destroy a strong women field and set the World leading time. Despite a slow reaction time 0.188, she was lucky as the race assisted by tailwinds of 2.0 m/s. Behind Jeters was Marshevet Myers of USA who set a PB of 10.86s. Jamaicans Kerron Stewart, Shelly-Ann Fraser and Sherone Simpson finished third, four and fifth in times of 10.87s, 10.95s and 11.00s respectively

Carmelita Jeters 10.70 +2.0

In the men's 110mh, David Oliver beats Liu Xiang to redeem a defeat in the Shanghai Diamond league last month and set a World lead time 12.94s. Liu who had ended Oliver's 20 winning steak in Shanghai clocked a season best time of 13.00s.

David Oliver 12.94s World lead

Most people thought that Mulling has lowered his World leading time 9.89s in the race in Eugene, but Tyson Gay set an explosive 9.79s a few hours earlier at a small meeting in Clermont, Florida US. Gay had a legal win of 1.1 m/s for the run.

Tyson Gay 9.79s in Clermont (World lead)

Check out FULL RESULTS at the 2011 Diamond League (Prefontaine Classic), Eugene, Oregon, USA

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High Performance Middle Distance Running : A Complete Training Guide For Athletes and Coaches

High Performance Middle-Distance Running is essential reading for people who wish to improve their performances in 800m, 1500m, 1 Mile, and 3000m Steeplechase. For those who interested in sprint events, see High Performances Sprinting.

This book aimed at both athletes involved in competitive middle-distance running and their coaches. Throughout the book the author adopts a practical coaching approach based on sound principles and on belief that nothing should be left to chance and that 'perfect preparation makes for perfect practice'. All of the following essential areas are covered:

• Time management, support systems, the review and evaluation of the season, planning, targets setting and race selection
• Technique, the enhancement of the essential qualities needed by athletes, training systems, conditioning training methods, and mobility exercises
• Key training sessions, levels of training intensity, progressions, schedules, and race strategies and tactics
• Rest, regeneration, injury prevention and much more.

CONTENTS OF THE BOOK

Get a copy of "complete training guide in middle distance training" from amazon

Chapter 1: THE PHILOSOPHY OF COACHING
# The Process of Training, The Laws of Overload, Specificity, Reversibility etc, Training Intensity, Training methods (Fartlek, Interval, Block Training, Five-pace system, The Oregon System, Long - Steady Distance etc).

Chapter 2: THE REQUIREMENTS FOR SUCCESS
# Speed, Strength, Endurance, Speed Endurance, Strength Endurance, Power, Event-Specific Endurance, Technique, Mobility, Support Systems, Tactics, Psychological, Time Management, Nutrition

Chapter 3: TRAINING METHODS AND EFFECTS
# Physiological Requirements, Training Methods

Chapter 4: CONDITIONING TRAINING
# Gross Training, Elastic Strength, Strength Endurance, Resistant Training

Chapter 5: INJURY PREVENTION
# Avoidance, Rest and Regeneration, Training VS Straining, Support System (Massage, Physio, Biomechanic etc)

Chapter 6: PLANNING AND PREPARATION
# Anatomical constraints, Strength and Weaknesses, Short-Term & Long-Term Aim, Periodization, Race Selection, Tapering, Competition Day etc.

Chapter 7: TACTICS
# Methods of Running a race, The Chosen Tactical Approach, The Opposition, The Race etc.

APPENDIX: TRAINING SCHEDULES
# For a High-performance Male, 800m Runner (see example)
# For a High-performance Female, 1,500m Runner
# For a High-performance  Female, Junior 800m
# For an International Male Steeplechaser


SAMPLE WORKOUT PLAN

The following schedule (extracted out of this book) is for specific preparation phase for a 24-year-old male 800m runner with a personal best of 1 min 45 sec.

DAY	A.M.	P.M.
Sunday	drills, strides and acceleration; sprints 6x150m, complete recovery (marathon > sprint pace	long run 20 - 25km
Monday	steady 12km	oregon circuit + 30 min recovery run
Tuesday	drills, strides + steady 12km	12km alternating pace run or 12km tempo run
Wednesday	recovery run 10km	steady 12km run
Thursday	plyometrics + hill training; 2 x (4 x 200m) jog back recovery / 4min between sets ; 30min recovery run	weight training sessions + 10km steady run
Friday	rest	rest + massage
Saturday	skill sprints (4 x 4 x 60m, walk back recovery + 3min between sets) + 6 x 1,200m on grass with 1min 30sec recovery	30min recovery run or 45min aerobic pool work

ABOUT THE AUTHOR 

David Sunderland is currently the UK Athletics National for Middle-Distance Running. He has coach numerous international athletes, national champions and medalists at major championships. In his coaching capacity he has attended the Olympic Games, the World Athletics Championships, the European Championships and the Commonwealth Games. For more than 43 years in athletics now, he passes his enormous experience to others through his extensive lecturing activities and through his writing.

To order this book click here

Recommended reading:

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Veronica Campbell 9.91s World Best 100 Yards & Personal Best 10.76s 100m ; Usain Bolt 9.91s 100m , Ostrava Golden Spike 2011

US-based sprinter, Veronica Campbell-Brown of Jamaica sets the 100 yards (91.44 m) World best with a time of 9.91s en route to win the women's 100 metres final at the IAAF World Athletics Challenge / Golden Spike in Ostrava (May 31, 2011).

The previous World best at 100 yards was held by Chi Cheng of Chinese Taipei (!) with 10.10s set in Portland, USA in 1970. Well in the next a few days there will be a post to discus about Chi Cheng!.

Campbell-Brown also improved on her 100 metres time, bettering 0.02s from her previous best time (10.78) set last year to 10.76s in which equaling Evelyn Ashford's time at the rank number eight at the all-time's 100m lists.

Women 100y & 100m Results 

Wind : +1.1 m/s

Pos	Athlete	Nat	Marks
1	Veronica Campbell-Brown	JAM	9.91s      10.76s
2	Debbie Ferguson-McKenzie	BAH	10.21s    11.09s
3	Schillonie Calvert	JAM	10.22s    11.13
4	Ruddy Zang Milama	GAB	10.30s    11.22
5	Barbara Pierre	USA	10.38s    11.31
6	LaShauntea Moore	USA	10.46s    11.38
7	Katerina Cechová	CZE	10.49s    11.40
	Stephanie Durst	USA	DQ  R-162.7

Women 100m Final Video

Ironically Usain bolt also timed 9.91s (same to Campbell's 100 yards) in the men's 100 metres and equalled his season best from the Diamond league meeting last week. So, is it a gap (8.56 metres) for the 100 metres between men and women of the same level?. The Lightning Bolt crossed the 100 yards line in 9.14s, subsequently failed to break the 100 yards World best 9.07s set by Asafa Powell at the same meet last year.

Men 100y & 100m Results

Wind : -0.2 m/s

Pos	Athlete	Nat	Marks
1	Usain Bolt	JAM	9.14s     9.91s
2	Steve Mullings	JAM	9.19s     9.97s
3	Daniel Bailey	ANT	9.29s     10.08s
4	Kim Collins	SKN	9.30s     10.09s
5	Lerone Clarke	JAM	9.37s     10.19s
6	Ivory Williams	USA	9.40s     10.21s
7	Craig Pickering	GBR	9.49s     10.31s
8	Jan Veleba	CZE	9.62s     10.47s

Men 100m Race 1 Video

FULL RESULTS

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The Ben Johnson Story: Seoul 1988 Olympics (Video)

This is a five-part video tells the true story of the drug's scandal involving Ben Johnson at the 1988 Olympics in Seoul. He won the 100m gold medal with a world record time of 9.79s, beaten Carl Lewis who registered 9.92s in the silver medal. However, a few days later, the urine sample of Ben was found to contain the metabolic of banned substance namely stanozolol (anabolic steroids) and was banned for 2 years.

Ben and his coach Charlie Francis complained that they used performance enhancing drug to allow him to compete with other sprinters of which have also used drugs.

Video of men's100m final at the 1988 Olympics

Ben Johnson Story PART 1

Ben Johnson Story PART 2

Ben Johnson Story PART 3

Ben Johnson Story PART 4

Ben Johnson Story PART 5

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Nutrition For Sprinter - Nutritional Guidelines and Supplement Food - For Maximum Performance

One primary goal for good nutrition is to maintain health. Sprinters need good nutrition so that he or she can maintain energy levels during intense training. The use of good nutrition also help facilitate the recovery process that can optimize training adaptations, and thus maximizes performance.

There are many supplements that are essentials and should be used to improve performances. However we will focus to the supplements that hve been proven effective for sprint performances (Tipton, Jeukendrup & Hespel, 2007);

1) Beta-alanine (β-alanyl-L-histidine)
Scientific research have shown the effect of Beta-alanine as follows:
# Increase muscular strength & power output
# Increases muscle mass
# Increase anaerobic endurance
# Increases aerobic endurance
# Delay muscular fatigue- train harder & longer

2) Creatine
# Enhance power output during short maximal exercise
# Improve sprint performances by enhancing the efficacy of resistant training
# Gains in fat free mass and muscle force and power output that accompany resistance training

3) Sodium Bicarbonate
# SB known as buffering action. It's an alkali agent of which often used to enhance performances through the ability of buffering the build-up of acid lactic on the blood resulted from anaerobic glycolysis. It's very effective especially for a 400m sprinter (and distances, too)

4) Caffeine
# Caffeine is a popular stimulant used by most individuals and athletes
# Improve muscle fibre recruitment
# Improve mental alertness (Wow, faster starts... BUT overdose will negatively affect reaction time!)

# NOTE: Topics of Macronutrient (Vitamin, Mineral, Carbohydrate, Protein, Fat), and also some nutritional agents that promote more on recovery will be discussed in the next time.

Summary of Nutritional Guidelines For Sprinter:

• Carbohydrate intake should be sufficient (~5g/kg body wt) to maintain glycogen stores during training.
• Energy intake should be carefully considered – if increased muscle mass is desired, energy intake should be increased; if muscle mass is optimal, energy intake should be maintained and perhaps monitored.
• Protein intake is likely adequate for the majority of sprinters, but if energy intake is increased a portion of this increase could, and perhaps should, be protein.
• Type of protein and timing of protein ingestion should be considered if increased muscle mass is the goal.
• Race day nutrition should be developed individually with the goal of avoiding GI distress and dehydration.
• Creatine supplementation may enhance increases in muscle mass and strength, but sprinters must consider the extra weight gain associated with creatine use.

Principle (Tenets) of Good Nutrition

In order to achieve top performance, athletes require an appropriate quantity of energy (calories) and various nutrients (carbohydrates, proteins, fat, vitamins,and minerals) as well as the correct balance or quality of these nutrients. NSCA recommends five tenets of good nutrition as follow:

• Adequacy: A diet which contains enough of the essential nutrients.
• Balance: A diet which contains a good proportion of nutrients. No overemphasis of one food group or another.
• Calorie Control: A diet which contains the correct amount of calories to maintain ideal body weight.
• Moderation: A diet which enables you to eat any food in reasonable-size portions
• Variety: A diet which contains different types of food to prevent boredom.

Nutrition During Competition Days

The most important message for athletes during competition is "avoid hunger but not risking the discomfort of a full stomach".

The Australian Institute of Sport (AIS) recommends following nutrition's tips  for sprinter during competition;

1) The following foods are suitable to eat 3-4 hours before exercise:

• Crumpets with jam or honey + flavoured milk, baked potato + cottage cheese filling + glass of milk, baked beans on toast, breakfast cereal with milk, bread roll with cheese/meat filling + banana, fruit salad with fruit-flavoured yoghurt, pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)

2) The following foods are suitable to eat 1-2 hours before exercise:

• Liquid meal supplement, milk shake or fruit smoothie, sports bars (check labels for carbohydrate and protein content), breakfast cereal with milk, cereal bars, fruit-flavoured yoghurt, fruit

3) The following foods are suitable to eat if there is less than 1 hour between events:

• Sports drink, carbohydrate gel, cordial, sports bars, jelly lollies

 

References;

1) Wilmore & Costill (2007). Physiology of Sprts and Exercise. Champaign, IL: HK
2) Wein & Palmer (2008). Does your diet pass muster?. NSCA, Perf Training J, (7) 14-15.
3) Tipton, Jeukendrup & Hespel (2008). Nutrition for Sprinter. J of Sp Sci, 25 (S1): 5 - 15.
4) Australian Institute of Sport (http://www.ausport.gov.au)
5) Beta-Alanin, The Facts (http://www.betaalanine.info/)

Recommended reading;

Practical Sports Nutrition
NSCA's Guide to Sport and Exercise Nutrition
Runner's World Performance Nutrition for Runners
Sports and Exercise Nutrition

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Usain Bolt VS Asafa Powell's Rome Diamond League Video - The Importance of Strong Speed Endurance

Two monsters great sprinters of Jamaica, Usain Bolt and Asafa Powell came face to face at the 2011 Samsung Diamond League (Golden Gala) in Rome, Italy on May 26, 2011. It was the 2011 debut by Bolt and second by Powell.

Asafa Powell was leading from the gun and seems hardly to be challenged. But the World's fastest man Usain Bolt who has started with a very slow reation time suddenly intercepted Powell at a distance of 10 metres from the finishing line. Usain Bolt clocked a time of 9.91s, narrowly beat Powell who stopped the clock at 9.93s. France's Christophe Lemaitre, who became the first whiteman to break 10.00s barrier last year, came third in 10.00s. Bolt's time is two hundredths of a second slower than World leading time 9.89s set by his compatriot, Steve Mulling a few days earlier.

In spite of Powell has extra explosive reaction, speed, power and strength but all was not suffice to win a competition which was attended by athletes of the same level with him. Therefore the race proved the importance of a strong speed endurance in the 100 metres as one of aspects of determine success.

Moral of the story: Even if you have a problem with your acceleration, don't give up! you still can win a race of your level by improving the top end speed or speed endurance.

Video:


Results:

FULL RESULTS

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MSSM Athletics Championship, Ipoh Perak 2011: FULL RESULTS, Medal Tally, & Bulletin Download

This is results' report no 9 of 9 for the 53rd Malaysian Schools Athletics (MSSM) championship in Ipoh, Perak.

Medal tally: As in the previous years, state of Sarawak continue to rule the Malaysian Schools Athletics Championships with a haul of 21 Gold, 17 Silver and 15 Bronze. Click on the table to enlarge.

The championship's bulletin prepared by the organizer can now be downloaded here: B1 B2 B3 B4 B5

After some reviews on the whole performances, I've chosen "the most promising athletes" or "future champions" as below:

1) Noor Shahidatun Mohd Zuki: Gold medals at Long Jump (5.55m) and Triple Jump (12.15m) for U15 female category. Both distances would have won the gold at U18 category!
2) Sebastian Lee Azcona: He won the male's 200m with a time of 22.00s. He has recorded 21.5s about 3 weeks ago in which considered excellent as a youth sprinter.
3) Alif Ashraf M. Razali:  He won the male's 110mh in 14.36s (PB 14.1/14.29) and was qualified for the 2011 World youth championship. Malaysia has never lost the talent in the high hurldles!.
4) Elena Goh Ling Yin: She specializes in the walk events and won the female's 3000m walk for U15 category in 14:49.36s. This athlete could be " the future SEA Games gold medallist"!
5) Elice Grenggori: She is the winner of the 100m dash for U12 category and setting a new meet record of 13.11s. My only doubt is the long-term planning against this little girl. Who is she at the time of next 7 or 8 years?
... and a few more...

Athletes who have qualified will be selected for the 2011 ASEAN Schools Games which scheduled in Singapore on July.

Full results of the championship can be viewed by clicking at each of the following links:

FULL RESULTS: DAY 1 AM, DAY 1 PM, DAY 2 AM, DAY 2 PM, DAY 3 AM, DAY 3 PM, DAY 4 AM, DAY 4 PM DAY 5
FINAL DAY (DAY 5) RESULTS

5000M WALK F18

1		PUA LING EN	JOHOR	27 m 58.59 s
2		NUREBANA TASHIA BT OSEMAN	SARAWAK	27 m 59.91 s
3		NUR AISYAH BT AHMAT	SARAWAK	28 m 1.27 s
4		SANGGITHAVALLI A/P LOGANATHAN	PAHANG	28 m 46.14 s
5		CHENG HUI YAN	SELANGOR	29 m 3.63 s
6		NUR SHAHFIKA BT ZANUDIN	KELANTAN	29 m 15.20 s
7		EFERA EJIM	SABAH	29 m 17.52 s
8		SONNIAA A/P K.V GOPALAKRISHNAN	PERAK	30 m 15.46 s
9		RUS AZMEERA BT ROSMADI	KELANTAN	30 m 16.29 s
10		NANTHINI A/P NARAYANASAMY	NEGERI SEMBILAN	30 m 18.63 s
11		SARAHEMILYA BT ROIZAN	MELAKA	30 m 36.30 s
12		SHOBA A/P SUPRAMANIAM	PERAK	32 m 43.02 s

3000M WALK F15

1		ELENA GOH LING YIN	W.PERSEKUTUAN	14 m 49.36 s	RB
2		BANENDED LIMAU AK SAING	SARAWAK	16 m 29.56 s
3		CINTIAA CARINA AK DILLAH	SARAWAK	16 m 44.46 s
4		AINA FADHLIN SYAHMINA BT ABAS	W.PERSEKUTUAN	16 m 47.54 s
5		SHELLVI KOH SWEE CHIN	SABAH	16 m 47.97 s
6		MASHNI A/P NILAMNI	PULAU PINANG	17 m 47.15 s
7		FATIN FARHANA TISNA BAHARUDIN	JOHOR	17 m 47.15 s
8		MANIMALAR A/P JEGARAN	SELANGOR	18 m 16.77 s
9		NOR LIYANA BT SHAIK ABDUL KADIR	PERAK	18 m 41.57 s
10		NURUL AINI BT HASIM	PERAK	19 m 10.36 s
11		RAJA NUR DIANAN ILYA NATASHA BT RAJA YUS	KELANTAN	19 m 46.70 s
12		NUR ANIS FADHILLAH BT MOHD ARIFIN	KELANTAN	20 m 9.00 s
13		NOEDERA BT ABD LATIF	PAHANG	21 m 10.25 s

HIGH JUMP M12

1		MUHAMMAD AMZAR SYAHMIE B MOHD ZA'IM	KEDAH	1.57 m
2		REYMAR MANUEL TABARI	SARAWAK	1.53 m
3		MOHAMAD FARID BIN MOHD LASIM	JOHOR	1.49 m
4		MUHAMMAD FITRI B. KHAIRUL ANUAR	SELANGOR	1.49 m
5		MOHD RANI BIN MUHAMAD SHUKOR	PERLIS	1.49 m
6		YAP WEI ZUAN	NEGERI SEMBILAN	1.40 m
6		LEOW KIM YEE	W.PERSEKUTUAN	1.40 m
8		MUHAMMAD LOQMAN HAKIM BIN MOHD. HISHAM	TERENGGANU	1.40 m
8		MUHAMMAD AFIFF BIN MOHD SALLEH	SELANGOR	1.40 m
10		PHOON SENG WENG	PERAK	1.35 m
10		AIMAN MUSTAQIM SHAHABUDDIN	NEGERI SEMBILAN	1.35 m
12		MUHAMMAD NORHAKIM BIN ROSLAN	PERAK	1.30 m
-		SEOW ZUO YI	MELAKA		NM
-		MOHAMMAD ZAKARIYA BIN MINSURI	W.PERSEKUTUAN		DNS
-		MOHAMAD ARRIEFFAHMI BIN MOHAMAD AZAM	PAHANG		DNS
-		LEE YU HENG	JOHOR		DNS
-		CHERACHOU A/L AMAT	KELANTAN		DNS

LONG JUMP F15

1		NOOR SHAHIDATUN NADIA BT MOHAMAD ZUKI	KEDAH	5.55 m
2		NURUL ATIQAH BINTI SUKUR	SABAH	5.22 m
3		NUR IZZATIAKMAL BT NAZRILAZDIN	KEDAH	4.99 m
4		NURUL SYAFIKA BINTI MOHD RAZAK	JOHOR	4.87 m
5		NOOR EEWAN SYAFIQAH BIN MOHD SABRI	SELANGOR	4.76 m
6		KIRTHANA A/P RAMASAMY	PERAK	4.76 m
7		NURUL AMYZA SYAZANA RASHID	JOHOR	4.72 m
8		WONG QIAO HUI	W.PERSEKUTUAN	4.51 m
9		NURUL ATIKAH BT ABIDIN	TERENGGANU	4.43 m
10		TUAN NUR WAHIDA BT TUAN AZIZ	KELANTAN	4.21 m
11		ERLYISIANA JHATTY AK BUMA	SARAWAK	4.21 m
12		ALIANA SUHAIDA BINTI SHAHRIN	PAHANG	4.16 m
13		NUR INTAN ELYANIE BINTI NORBI	PAHANG	3.83 m

SHOT PUT F15

1		CHIN POH KUAN	PAHANG	10.93 m
2		VANESSA AMAH AK PATRICK ANDIN	SARAWAK	9.59 m
3		NUR AKILAH BINTI AMRAN	PERAK	8.99 m
4		NUR AMALINA BINTI IBRAHIM	MELAKA	8.99 m
5		NATHALIA ORELDA LEE AK NICK	SARAWAK	8.74 m
6		NUR FATIN IZZATI BT MOHD HASHIM	SELANGOR	8.60 m
7		FARN MEI NIE	W.PERSEKUTUAN	7.99 m
8		NURUL SYAFIQAH BT HAIMI	JOHOR	7.99 m
9		NUR SYAFIQAH AMIRAH BT YAHYA	W.PERSEKUTUAN	7.61 m
10		SITI ROHANI BT MOHD HAMZAH	JOHOR	6.67 m
11		MARIEL GABRIEL MOINJIL	LABUAN	6.16 m

2000M STEEPLECHASE M15

1		AMIRUL HAKIM BIN JOHARI	SELANGOR	6 m 34.00 s	RB
2		WATSON PAYRIE AK STEPHEN	SARAWAK	6 m 37.65 s
3		AHMAD MUHAMMAD B HAMIZAN	NEGERI SEMBILAN	6 m 51.87 s
4		MUHAMMAD NAZMI BIN SUHAIMI SUBAS	SELANGOR	6 m 56.66 s
5		LIM AUN HUI	KEDAH	6 m 57.86 s
6		MUHAMAD ASHRAF BIN MUHD HAISHAM	PERAK	7 m 4.52 s
7		MUHAMAD SYAKIIRUDDIN BIN AB KADIR	TERENGGANU	7 m 6.18 s
8		KOGILAN A/L GUNASEGARAN	MELAKA	7 m 6.86 s
9		VASANTHAN A/L BALAKRISHNAN	JOHOR	7 m 17.93 s
10		ALBYMUSTAFFA BIN ALBA	SARAWAK	7 m 26.36 s
11		ABDUL SALAM BIN KASIM	TERENGGANU	7 m 28.80 s
12		JAIKHUMAR A/L PARAMASIVIM	PERAK	7 m 35.32 s
13		ABDUL AZIM B RAHMAT	KEDAH	7 m 45.53 s
14		ROYSON A/L VINCENT	NEGERI SEMBILAN	7 m 55.97 s
15		AMMAR BIN OSMAN	PERLIS	7 m 57.74 s

3000M STEEPLECHASE M18

1		SARANRAJ A/L SIVAMANI	PAHANG	9 m 59.21 s
2		KRISHNAN A/L SOMUNAIDU	PERAK	10 m 10.72 s
3		VINOTH A/L MUNIYAPPAN	JOHOR	10 m 15.15 s
4		SARAVANAN KUMAR AL CHELUVERRAJA	MELAKA	10 m 15.24 s
5		VICKNESWARAN A/L KALIMUTHU	SELANGOR	10 m 19.02 s
6		NAGENDRAN AL JAYASANGKAR	KEDAH	10 m 24.51 s
7		KOPI AL PERUMAL	KEDAH	10 m 38.16 s
8		SARANYAN A/L MOHAN	SELANGOR	10 m 52.39 s
9		CALVIN BOON CHANG YIK	PULAU PINANG	10 m 59.19 s
10		THAVANESHAN A/L MARIMUTHU	W.PERSEKUTUAN	11 m 4.28 s
11		THEVAN A/L RAJOO	NEGERI SEMBILAN	11 m 9.33 s
12		JOSHUA PANG YII HAN	SARAWAK	11 m 18.33 s
13		PATRICK AK BEN	SARAWAK	11 m 21.09 s
14		MUHAMMAD ATAN BIN ISMAIL	TERENGGANU	11 m 30.53 s
15		BAIRAVANKAUNDER A/L CHANDRASEGARAN	NEGERI SEMBILAN	11 m 46.52 s
16		SOORIA RAM AL SIMMADORAI	MELAKA	11 m 52.76 s

200M FINAL F12

1		NOR HAZWANI BINTI ABD HARIS	PERAK	27.55 s
2		ELICE GRENGGORI	SABAH	27.56 s
3		KONG SIEW LING	SARAWAK	28.04 s
4		NURFATIHAH BINTI MOHAMAD EFFANDI	TERENGGANU	28.24 s
5		NURUL ATIKAH BT MOHD NAZROL	KEDAH	28.50 s
6		NOOR YUSMARIZA BAHRIN	JOHOR	28.51 s
7		THEN YI CHIAN	SARAWAK	28.86 s
8		LEE YAN RU	PERAK	29.12 s

200M FINAL M12

1		JOMINUS BIN JOSEPH	SABAH	25.08 s
2		JINNY ANAK BENSON	SARAWAK	25.23 s
3		LOW ZHEN JIA	JOHOR	25.60 s
4		HUANG KEE HUI	SARAWAK	25.70 s
5		AZMEER SHAH BIN DARMAN SHAH	PERAK	25.87 s
6		MOHD SHAHMIL BIN SABDI	SABAH	26.29 s
7		MUHAMMAD NUR ZULHAKIM B NORLI	KEDAH	26.29 s
8		MUHAMMAD FIRDAUS BIN MOHAMAD ALI	PERAK	26.41 s

200M FINAL F15

1		LAYALIA BINTI RAMELI	TERENGGANU	26.45 s
2		SAIDATUL IZATTI BINTI SUHAIMI	PERAK	26.51 s
3		AINA KASMUNI BT MOHD JAHUDI	KELANTAN	26.74 s
4		NORRIS FOO	SARAWAK	26.79 s
5		MAHAFIZATUL BINTI ABDUL MANAF	PAHANG	26.96 s
6		CHAN YI JING	JOHOR	27.15 s
7		NUR SABRINA BINTI RAMLI	SELANGOR	27.22 s
8		NOR ASHIKIN BT MD ISA	KEDAH	27.29 s

200M FINAL M15

1		BADRUL HISYAM BIN ABD MANAP	MELAKA	23.16 s
2		KU AMIR SYAZWAN B KU SHARIF	KEDAH	23.25 s
3		MUHAMAD ZULHAIRIE B FAUZI	KEDAH	23.28 s
4		CHEAH YAU CHUNG	PERAK	23.31 s
5		MOHD HISYAM BIN RAMLI	SABAH	23.45 s
6		JUMAIL BIN PAWEL	SABAH	23.60 s
7		LINGEASAN A/L SATHIAMOORTHI	NEGERI SEMBILAN	23.80 s
8		MUHAMMAD ARIB B. MOHAMMAD	TERENGGANU	24.07 s

200M FINAL F15

1		STEFBILCE SANDY STEPHEN	SABAH	25.69 s
2		SHARIFAH SHATRAH BT RAZALI	KELANTAN	25.90 s
3		TANALAKSIUMY A/P MAHENTHIRAN RAYER	PULAU PINANG	26.41 s
4		GLORIA MARIE GEOFFREY	SABAH	27.04 s
5		NUR ZALIKHA BT ZAINAL RASHID	KEDAH	27.14 s
6		NUR ASHIKIN BINTI JAMAL	MELAKA	27.26 s
7		NOR ASMI BINTI MAHARANI	TERENGGANU	27.29 s
8		HAZWANI BINTI YUSRI	PERLIS	27.56 s

200M FINAL M18

1		SEBASTIAN LEE AZCONA	SABAH	22.00 s
2		MUHAMAD AMIRUL MUKMIN BIN MOHD YUSMIZA	PAHANG	22.19 s
3		REVIN A/L RAMUH	W.PERSEKUTUAN	22.23 s
4		MOHAMMAD ARIF ZULHILMI BIN ALET	SARAWAK	22.32 s
5		MUHAMMAD AQMAL SAFUAN BIN HASAN	MELAKA	22.58 s
6		ASIF FARHAN BIN ARSHAD	SABAH	22.79 s
7		KHOR PENG YI	PULAU PINANG	22.83 s

4X200M FINAL F12

1		MSS SABAH	SABAH	1 m 58.35 s
2		MSS PERAK	PERAK	1 m 58.42 s
3		MSS TERENGGANU	TERENGGANU	1 m 58.43 s
4		MSS KEDAH	KEDAH	1 m 58.64 s
5		MSS JOHOR	JOHOR	1 m 59.93 s
6		MSS SARAWAK	SARAWAK	2 m 0.23 s
7		MSS MELAKA	MELAKA	2 m 2.47 s
8		MSS SELANGOR	SELANGOR	2 m 2.85 s

4X200M FINAL M12

1		MSS PERAK	PERAK	1 m 44.94 s
2		MSS SABAH	SABAH	1 m 46.12 s
3		MSS SARAWAK	SARAWAK	1 m 46.21 s
4		MSS SELANGOR	SELANGOR	1 m 47.22 s
5		MSS JOHOR	JOHOR	1 m 47.27 s
6		MSS KEDAH	KEDAH	1 m 47.28 s
7		MSS TERENGGANU	TERENGGANU	1 m 50.99 s
8		MSS WILAYAH PERSEKUTUAN	W.PERSEKUTUAN	1 m 51.00 s

4X400M FINAL F15

1		MSS JOHOR	JOHOR	4 m 10.73 s
2		MSS TERENGGANU	TERENGGANU	4 m 14.61 s
3		MSS SARAWAK	SARAWAK	4 m 16.88 s
4		MSS WILAYAH PERSEKUTUAN	W.PERSEKUTUAN	4 m 16.97 s
5		MSS SABAH	SABAH	4 m 21.16 s
6		MSS SELANGOR	SELANGOR	4 m 21.20 s
7		MSS KEDAH	KEDAH	4 m 23.99 s
8		MSS PERAK	PERAK	4 m 33.35 s

4X400M FINAL L15

1		MSS PERAK	PERAK	3 m 31.54 s
2		MSS KEDAH	KEDAH	3 m 33.64 s
3		MSS SARAWAK	SARAWAK	3 m 35.05 s
4		MSS MELAKA	MELAKA	3 m 35.95 s
5		MSS TERENGGANU	TERENGGANU	3 m 36.16 s
6		MSS SELANGOR	SELANGOR	3 m 36.74 s
7		MSS JOHOR	JOHOR	3 m 37.73 s
8		MSS SABAH	SABAH	3 m 38.80 s

4X400M FINAL F18

1		MSS SABAH	SABAH	4 m 10.66 s
2		MSS TERENGGANU	TERENGGANU	4 m 11.35 s
3		MSS KELANTAN	KELANTAN	4 m 13.40 s
4		MSS WILAYAH PERSEKUTUAN	W.PERSEKUTUAN	4 m 14.69 s
5		MSS JOHOR	JOHOR	4 m 17.71 s
6		MSS MELAKA	MELAKA	4 m 22.37 s
7		MSS PERAK	PERAK	4 m 22.82 s
8		MSS PERLIS	PERLIS	4 m 36.38 s

4X400M FINAL M18

1		MSS WILAYAH PERSEKUTUAN	W.PERSEKUTUAN	3 m 23.62 s
2		MSS PERAK	PERAK	3 m 25.10 s
3		MSS SABAH	SABAH	3 m 25.50 s
4		MSS SELANGOR	SELANGOR	3 m 25.66 s
5		MSS JOHOR	JOHOR	3 m 26.41 s
6		MSS KEDAH	KEDAH	3 m 26.82 s
7		MSS KELANTAN	KELANTAN	3 m 36.93 s
-		MSS TERENGGANU	TERENGGANU		DNF

END
See Other Sessions: DAY 1 AM, DAY 1 PM, DAY 2 AM, DAY 2 PM, DAY 3 AM, DAY 3 PM, DAY 4 AM, DAY 4 PM, DAY 5

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