AdrianSprints.com

8th SABAH GAMES (track and field) at Sandakan

>> December 16, 2017

Sandakan, 11-14 December 2017 "8th Sabah Games (SAGA) at Sandakan, Sabah"
-multi-sports event for athletes aged 20 and under in the state of Sabah; a selection platform for the National Games (SUKMA) in 2018;
-an excellent results service by the organiser; winners and selected results as follows;

MEN

100m / +1.0 (12)
1. Muhammad Din Norbik (Kota Belud) 10.89 **
2. Mohammad Noor Musyaaraf Mohd Sari (Sandakan) 10.98
3. Rey Dern (Tuaran) 11.23
**(& 11.16/-1.1 as 1h4; 11.00/+0.7 as 1s3 on 11th)

200m / +0.8 (14)
1. Muhammad Norbik (Kota belud) 22.09 (GR)
2. Mohammad Noor Musyaaraf Mohd Sari (Sandakan) 22.75 (& 22.69 /-0.4 as 2s2)
3. Alfoy Dimo (Telupid) 23.21
4. Jad Rizalman Washif (Ranau) 23.46 (12 years old, born June 2005!!)

400m (14)
1. Zaidie Khani Kanisius (Telupid) 50.22
2. Ahzad Kathdin Masile (Ranau) 50.37

800m (12)
1. Mohammad Erwan Amir Hamja (Sandakan) 1:59.89 (GR)

1500m (14)
1. Mohammad Erwan Amir Hamja (Sandakan) 4:21.88 (GR)
2. Mohd Ikmal Sudin (Ranau) 4:23.05

5000m (14)
1. Mohamed Faiz Rahmatullah (Ranau) 17:52.56 (GR)

110mh / 0.99m (13) /+0.7
1. Mohd Shafiee Mukamad (Kota Belud) 14.92
2. Mohd Safiq Azrin Zahalli (Keningau) 15.23 (& 15.15 /+1.2 as 2s2)
3. Muhammad Ridzwan Ridal (Tenom) 15.28 (& 15.20 /+0.9 as 1s1)
.... 2s2 Muhammad Nazrul Mohd Ali (Tawau) 15.55 /+1.2

400mh / 0.91m (12)
1. Nadhir Nail Sarjo (Ranau) 56.28 (& 55.98 as 1s1 on 11th)

High Jump (14)
1. Farell Glen Feliz Jurus (Tenom) 1.98 (GR)
2. Maslin Morsi (Sandakan) 1.95
3. Shane Jordan Arthur Wong (Ranau) 1.95
4. Maxwells Sumuk (Ranau) 1.88

Long Jump (12)
1. Maxwells Sumuk (Ranau) 6.89 /-0.4

Triple Jump (14)
1. Alvin Roland (Ranau) 14.22 /+1.4
2. Achilles Joe (Tuaran) 14.09 /+2.2 (regular best 14.05/+1.4)
3. Muhammad Sunik Muslimin (Kinabatangan) 14.06 /+2.0 (& 14.08 /0.0 as Q)

Shot Put /6kg (12)
1. Brynoth Alarick Larry (Kota Kinabalu) 14.10
2. Mirach Han (Tawau) 13.91
3. Ivern Lee Lucian (Tuaran) 13.12

Discus Throw (14) / 1.75kg
1. Mirach Han (Tawau) 40.53
2. Azrel Nizam Yucque Azral (Tuaran) 40.34

Javelin Throw (14) / 800g
1. Beckham Buing (Sipitang) 53.54
2. Mohd Alif Mohd Razi (Kota Belud) 52.75
3 Randi Yantaiu (Nabawan) 48.99

4x100m (12)
1. Telupid Team (Winmill Tikmin, Alfoy Dimo, Zaidie Khani, Junier Julius) 42.98

4x400m (14)
1. Ranau Team (Mohd Nurazizi Julaisin, Ahzad Masile, Mumtaz Hakeme,Mohd Luqman Hakim) 3:28.65

WOMEN

100m / +1.0 (12)
1. Nur Aishah Rofina Aling (Sandakan) 12.56

200m (14) (+0.6)
1. Nur Aishah Rofina Aling (Sandakan) 26.15

400m (14)
1. Camellia Jasten (Beaufort) 61.56

800m (12)
1. Hizillawanty Jamian (Keninga) 2:32.70

1500m (14)
1. Marlin Hing William (Pitas) 5:10.59 (GR)

3000m (11)
1. Marlin Hing William (Pitas) 13:25.11

100mh / 0.84m (13) / +0.9
1. Halimatul Saadiah Mohammed Raja (Tawau) 15.76 (& 15.69 /+0.7 as 1s1)
2. Ezla Joanes (Ranau) 15.85
3. Mazlien Marni Parais (Ranau) 16.25

400mh / 0.76m (12)
1. Haniza Mathon (Pitas) 70.65
2. Dayang Suhana Jaicob (Ranau) 71.46

High Jump (12)
1. Michelle Cormellius Lucas Mosiri (Tuaran) 1.57 (GR)

Long Jump (14)
1. Liz Steffenie Mawos (keningau) 4.90 /-0.4 (& 5.14 /0.0 as Q)

Triple Jump (12)
1. Liz Steffenie Mawos (Keningau) 11.16 /-0.8
2. Nur Syuhadah Junaidi (Sipitang) 10.94 /-0.9
3. Aurella Ethel Clauddius (Tuaran) 10.91 /-0.5

Shot Put (14) / 4kg
1. Damitha Shetal Victor (Tuaran) 9.85
2. Elaine Pang Yit Lin (Sandakan) 9.65

Discus Throw (12)
1. Siti Aishah Ardiana Asmat (Papar) 27.62

Javelin Throw / 600g (12)
1. Olivia Onidian Jainis (Ranau) 35.93 (GR)

4x100m (12)
1. Sandakan Team (Farhahamirzazzaty, Sharifah Ausyah, Nurul Ezzayati Zulaikah, Nur Aishah Rofina) 51.21

4x400m
1. Ranau Team (Sharon Shirley, Dayang Suhana, Vesselvia Raymond, Jean Eva Saming) 4:21.15

ATHLETICS MEDAL TALLY

Ranau 6G + 8S + 7B = 21
Sandakan 5G + 7S + 0B = 12
Tuaran 3G + 3S + 4B = 10
Kota Belud 2G + 2S + 0B = 5
Keningau 3G + 1S + 2B = 6
Pitas 3G + 1S + 0B = 4
Tawau 2G + 2S + 4B = 8

54th Armed Forces Athletics Championships

>> November 09, 2017

Lumut,14-16 October 2017 "54th Armed Forces Track and Field Championships"

-hand-timed

-selected results

-exact date for each event unknown

MEN

100m

1. Nixson Kennedy 10.5h

200m

1. Aravinn Thevarr Gunasegaran 21.7h

2. Mohd Noor Imran Abdul Hadi 22.0h

3. Harith Ammar Mohd Sobri 22.1h

400m

1. Muhamad Azam Masri 48.0h

2. Mohd Fairol Nazim Mohd Noor 48.5h

3. Kannathasam Subramaniam 49.5h

800m

1. Royson Vincent 1:55.6h

2. Asif Rahman Jiyaudeen 1:56.5h

1500m

1. Ahmad Luth Hamizan 4:06.4h

5000m

1. Prabudass Krishnan 15:36.7h

2. Mohaizar Mohamad 15:57.1

10000m

1. Prabudass Krishnan 32:43.6h

2. Muhaizar Mohamad 32:44.8h

3. Nik Fakaruddin Ismail 34:04.0h

3000m St

1. Prabudass Krishnan 9:34.3h

110mh

1. Mohaswadie Mohamad 14.7h

2. Fazillah Khamis 14.9h

3. Alif Fatah Asmawi 15.0h

400mh

1. Mohd Firdaus Musa 54.3h

2. Muhamad Firdaus Mazalan-II 54.4h

High Jump

1. Nauraj Singh Randhawa 2.16

2. Lee Hup Wei 2.13

3. Asyraf Saipu Rahman 2.07

Pole Vault

1. Iskandar Alwi 4.45

Long Jump

1. Mohd Muslim Nazri 7.26

Triple Jump

1. Muhammad Hakimi Ismail 15.62

2. Ammar Fitri Zainol 14.78

Shot Put

1. Mohd Alif Hanif Mohd Affandi 13.72

Discus Throw

1. Muhammad Irfan Shamsuddin 50.02

Hammer Throw

1. Jackie Wong Siew Cheer 63.14

Javelin

1. Gerald Agan Ganang 55.75

Decathlon

1. Faizal Mustapa 5730

10000m Walk

1. Khairil Harith Harun 49:00.6h

WOMEN

100m
1. Komalam Shally Selveratnam 11.9h
2. Siti Fatimah Mohamad 12.0h

200m
1. Zaidatul Husniah Zulkifli 24.3h
2. Komalam Shally Selveratnam 24.6h

400m
1. Nurul Faezah Asma Mazlan 59.3h
2.Zaidatul HUSNA Zulkifli 61.0h
3. Norhalizatul Akma Mokhtar 61.7h

800m
1. Faradilah Raznie 2:26.4

1500m
1. Savinder Kaur 5:02.4h
2. Iza Mariati Mohamad 5:07.9h

5000m
1. Izzah Mariati Mohamad 21:40.7h
2. Salesnella Gabi 21:43.8h

10000m
1. Salesnella Gabi 43:52.7h
2. Jalwa Azwa Tan Li Koo 50:25.0h
3. Wendy Bindan 51:20.3h

3000m Steeplechase
1. Salesnella Gabi 12:34.3h

100mh
1. Raja Nursheena Raja Azhar 14.3h
2. Vaneysia Ulau 16.0h

400mh
1. Nurul Faezah Asma Mazlan 67.8h
2. Norshila Idris 68.4h
3. Siti Aisyah Mahatir 69.1h

High Jump
1. Yap Sean Yee 1.58
2. Ruba Rajataran 1.55

Pole Vault
1. Chuah Yu Tian 3.20

Long Jump
1. Noorshahidatun Nadia Mohd Zuki 5.82
2. Nurul Fatimatul Zahrah Awang 5.74
3. Norina Damneon 5.21

Triple Jump
1. Kirthana Ramsamy 12.56
2. Nurul Fatimatul Zahrah Awang 11.30
3. Norina Damneon 11.05

Shot Put
1. Bibi Nuraishah Ishak 12.63
2. Norfatin Adibah Suharman 10.70

Discus Throw
1. Choo Kang Ni 44.51
2. Yap Jeng Tzan 42.09

Hammer Throw
1. Nurfazirh Jalaluddin 45.36

Javelin Throw
1. Norfatin Adibah Suharman 43.81
2. Norfadilah Mohd Zaini 42.04

Heptathlon
1. Norliyana Kamaruddin 4582
2. Norfadilah Mohd Zaini 2710

10000m Walk
1. Elena Goh 1:00:40.5
2. Norazilah Osman 1:04:02.5
3. Hafizah Mohd Arshad 1:05:47.1

4x100m
1. Navy Team (Komalam Shally, Norshila Idris, Raja Nursheena, Nurul Faezah Asma) 47.8h

4x400m
1. Navy Team (Komalam Shally, Norshila Idris, Nurul Faezah Asma, Faradilah Raznie) 4:07.0h

Results Johor Open Athletics Championships 2017

>> October 14, 2017

Kluang, 13-14 October 2017 "Results Johor Open and Junior Athletics Championships 2017"
-state championships;
-best results as follows;

MEN
100m final (+1.3) (13)
1. Muhammad Zulfiqar Ismail 10.58
2. Nazreen Ezat Che Hassan 10.85
3. Asnawi Hashim 11.00

Heats (13)
H1 (+1.0)
1. Nazree Ezat Che Hassan 10.89
2. Asnawi Hashim 11.13
H2 (+1.0)
1. Muhammad Zulfiqar Ismail 10.70

200m (+2.4) (14)
1. Muhammad Zulfiqar Ismail 21.76w
2. Asnawi Hashim 22.41w

400m final (14)
1. Abdul Wafiy Roslan 47.58
2. Muhammad Saiful Safwan Saifuddin 47.75
3. Badrul Hisyam Abdul Manap 47.89
4. Quek Lee Yong 49.37
5. Sharvin Murugesu 50.80

Heats (13)
H1
1. Badrul Hisyam Abdul Manap 48.68
H2
1. Muhammad Saiful Safwan Saifuddin 48.48

5000m (13)
1. Dinesh Varma Selvam 16:19.40
2. Gokhul Raj Balakrishnan 16:28.33
3. Muhammad Zaqwan Mohd Yusof 16:40.82
4. Logiswaran Ramesh 16:59.03

110mh (nwi) (14)
1. Muhd Naim Abdullah 14.94w
2. Wong Chun Yee 16.05w

High Jump (14)
1. Mohamad Eizlan Dahalan 2.05
2. Muhammad Syazan Ahmad 2.00
3. Norshafiee Mohd Shah 1.90

Pole Vault (14)
1. Muhammad Afiq Ahmad Alham 4.75
2. Muhammad Nur Azim Azmi 3.80

Triple Jump (14)
1. Lau Jit Sung 14.38
2. Wahiduzaman Mohd Nor 14.02

Shot Put (14)
1. Loh Chen Hao 12.88

Discus Throw (13)
1. Abdul Rahman Lee 42.17

Hammer Throw (14)
1. Sadat Marzuqi Ajisan 38.17

Javelin Throw (13)
1. Muhammad Ssyraf Abu 53.05

10,000m Walk (14)
1. Nurhafiy Nasrul Zulkarnain 52:54.37
2. Muhammad Fakrul Razi Jailani 53:08.88
3. Muhammad Faizai Sukor 54:34.74
4. Muhammad Fahmi Mohamad 54:57.70

Junior

400m final (14)
1. Mohamad Aiman Afiq Kamaludin 50.03

100m final (+1.9)
1. Muhammad Idham Rosli 11.10
2. Muhammad Arsyad Md Saat 11.19

110mh / 0.99 (+3.4) (14)
1. Wong Chun Yee 14.05w
2. Affan Muqrey Adlan Moosley 14.85w
3. Muhammad Naim Md Som 14.97w
4. Muhamad Rafiq Hakimi Hamsan 14.98w

Heat 1 (+1.6)
1. Muhammad Naim Md Som 14.60
2. Affan Muqrey Adlan Moosley 15.00

Heat 2 (+2.4)
1. Wong Chun Yee 14.33

Heat 3 (+2.8)
1. Muhammad Izan Md Fedri 14.21

Shot Put (6kg) (14)
1. Mohamad Shahrul Mohamad Tarmizi 14.19
2. Mohamad Faizal Latiff 13.60

Discus Throw (+1.75kg) (13)
1. Ahmad Zakwan Iddin Alias 40.25
2. Muhammad Fazry Zulkifli 37.44
3. Muhammad Aminuddin Kamal 34.55

WOMEN

100m final (+1.1) (13)
1. Nur Aliyah Ab Rahman 12.37
2. Nur Aini Qurratu'ain Md Kamal 12.83

200m (nwi) (14)
1. Nur Aliyah Ab Rahman 25.58w

5000m (13)
1. Chua Jing Wen 22:29.57
2. Fakhriah Razali 23:01.73

Long Jump (14)
1. Mahira Hanis Ishak 5.36
2. Nur Azni Izati Mohd Nor Sazali 5.08

Triple Jump (13)
1. Mahira Hanis Ishak 11.73

Shot Put (14)
1. Nurrul Ainin Syauqina Mohd Nor Azhar 11.82
2. Nur Ain Pateri 10.92
3. Nurul Shafika Aini 10.75
4. Nur Hamidah Pateri 10.66

Discus Throw (13)
1. Nuratiqah Sufiah Md Hanizam 36.25
2. Nir Ain Pateri 32.05
3. Nur Ain Haziqah 30.05

Hammer Throw (14)
1. Nur Hamidah Pateri 38.76
2. Nur Izzati Mohamed 37.93
3. Nur Aqilah Abdul Hakim 37.48
4. Nur Julia Shaherny 31.90

Javelin Throw (14)
1. Fatin Nur Shahiera Che Rahim 43.99
2. Wong Nie Nie 41.11
3. Siti Aisyah Nora Rahis 37.24

5000m Walk (14)
1. Lee Yan Ru 28:28.39
2. Nurul Ashikin Hussin 29:06.80
3. Angie Ng Xuan Ying 30:21.54

Junior

100m final (+0.4) (13)
1. Siti Nurzulaikha Ramli 12.87

100mh final (nwi) (14)
1. Nurul Syafiqah Zainal Abidin 15.59

High Jump (13)
1. Ooi Shu En 1.55

Discus Throw (13)
1. Norsyazwani Rosman 33.91

Results Athletics 7th SIPMA 2017 at Kuantan

>> October 04, 2017

Kuantan, 3 - 5 October 2017 "7th Malaysian Educational Institution Games (SIPMA)”
-Sukan Institusi Pengajian Malaysia (SIPMA);

MEN

100m (+1.7) ( 3)
1. Badrul Hisyam Abdul Manap 10.49
2. Luqmanul Hakim Khairul Akmal 10.69
3. Muhammad Aqil Yasmin 10.76
4. Muhammad Nazrul Naim Azman 11.08

Heat 1 (-2.2)
1. Luqmanul 10.94

Heat 2 (-1.7)
1. Badrul 10.73
2. Aqil 11.04

200m (0.0) ( 5)
1. Mohmmad Haiqal Hanafi 21.72
2. Shahrimien Saimoh 22.33

400m ( 4)
1. Luqmanul Hakim Khairul Akmal 48.37
2. Muhammad Saiful Safwan Saifuddin 48.61
3. Kwong Kar Jun 49.66
4. Muhammad Azam Masri 49.84 (49.39 as 2h2)

800m ( 3)
1. Sivaneshwaran Gunasegaran 1:58.95
2. Putra Azrul Syazwan Azman 2:00.08

1500m ( 4)
1. Govinda Mogan 4:09.45
. Zaiyusri Zanon 4:14.86
3. Abqari Ajwad Kamaruzzaman 4:17.50

5000m ( 4)
1. Sivaneshwaran Gunasegaran 16:00.61
2. Dinesh Varma Selvam 16:13.61
3. Soh Wai Ching 16:34.55

3000m SC ( 5)
1. Vasanthan Balakrishnan 10:14.00
2. Ahmad Muhammad Hamizan 10:22.48
3. Muhammad Zaqwan Mohd Yusof 10:35.76

110m Hurdles (-0.6) ( 4)
1. Benedict Gawok 15.10
2. Mohd Rizzua Haizad Muhamad 15.12
3. Muhammad Ediasyamin Ediasmizul 15.38
4. Mohd Shafiee Mukamad 15.40
5. Muhamad Hafiz Razali 15.75

400m Hurdles ( 3)
1. Mohamed Farhan Hafsya Zahid 54.80
2. Muhammad Aidil Amin Ahmad Shah 55.72

High Jump ( 4)
1. Eizlan Dahalan 2.12 (GR)
2. Azizul Arif Zulkaflee 1.95

Pole Vault ( 3)
1. Muhammad Afiq Ahmad Alham 4.70
2. Iskandar Alwi 4.50
3, Muhammad Naufal Shahrul Afzan 4.10
4. Muhammad Nur Azim Azmi 3.90

Long Jump ( 4)
1. Andre Anuar 7.24 (-1.7)
2.Muhamad Zul Azri Md Zain 6.95 (0.0)
3. Muhammadd Ediasyamin Ediasmizul 6.94 (0.0)

Triple Jump ( 3)
1. Nik Fariezal Erman Nik Ab Hadi 15.44 (-0.1)
2. Muhamad Fitri Anaqi Sobry 15.12
3. Lau Jit Sung 14.26
4. Andre Anuar 14.19

Shot Put ( 3)
1. Faris Hazim Jamaluddin 13.64
2. Maveeqhen Ravi Chandran 13.51
3. Zulkifli Saidin 13.39
4. Paul Kenneth Tay 13.23
5. Muhammad Aidil Taufiq 12.66

Discus Throw ( 3)
1. Abdul Rahman Lee 43.56 (GR)
2. Muhammad Najiy Ali 42.64
3. Ngu Ing Biao 41.37
4. Muhammad Hakim Mat Nourdin 35.08

5000m Walk ( 3)
1. Irfan Hanania Abdul Shahir 24:07.06
2. Mior Muhammad Amerul Mohd Sahak 24:09.05

4x100m ( 4)
1. MSSM Team 40.87
2. MASUM Team 41.52

4x400m ( 5)
1. MSSM Team 3:17.33
2. MASUM Team 3:18.45

WOMEN

100m (+1.1) ( 3)
1. Nor Aliyah Ab Rahman 12.40
2. Norris Foo 12.76

200m (0.0) ( 5)
1. Nor Aliyah Ab Rahman 25.64
2. Tanalaksiumy Rayer 25.83

400m ( 4)
1. Zaimah Atifah Zainuddin 59.66
2. Nur Athirah Khairul Noormizan 61.28
3. Teoh Kim Ling 61.41

800m ( 3)
1. Teoh Kim Chyi 2:17.42
2. Shereen Samson Vallabuy 2:25.09
3. Faradillah Radzi 2:29.90
4. Tan Wei Rou 2:31.68

1500m ( 4)
1. Teoh Kim Chyi 4:53.04 (GR)
2. Padhmaloshini Jayaseelan 5:17.35

3000m ( 3)
1, Manissha Arokiasamy 12:04.30

2000m Sc ( 5)
1. Teoh Kim Chyi 7:29.03

100m Hurdles (0.0) ( 4)
1.Noor Faizatul Natasha Mohd Bakri 15.29

400m Hurdles ( 3)
1. Saidatul Izzati Suhaimi 65.18 (GR)
2. Joeyne Ong Zu Ying 65.54
3. Teoh Kim Ling 69.72

High Jump ( 4)
1. Shahirah Sazali 1.60
2. Shandyiani Mahendran 1.50
3. Chia Lee Mei 1.50
4. Shelly Tang Ee Ling 1.50

Pole Vault ( 3)
1. Puteri Nur Adillah Shik Azizir Rahman 3.15 (GR)

Long Jump ( 4)
1. Noor Shahidatun Nadia Mohd Zuki 5.84 (GR) (0.0)
2. Mahira Hanis Ishak 5.49 (+0.5)
3. Ang Xiao Wen 5.28 (+0.3)
4. Tan Wei Raou 5.05 (0.0)

Triple Jump ( 3)
1. Kirthana Ramasamy 12.86 (0.0)

Shot Put ( 3)
1. Bibi Nuraishah Ishak 12.14
2. Norhashima Mohd Shahril 11.16
3. Nurul Syafiqah Haimi 10.80
4. Nur Aqilah Amran 10.38
5. Wong Sin Yuan 10.02

Discus Throw ( 5)
1. Choo Kang Nie 44.46 (GR)
2. Queenie Ting 41.20
3. Nur Atiqah Sufian Md Hanizam 36.46

Javelin Throw ( 4)
1. Fatin Nur Shahiera Che Rahim 43.60 (GR)
2. Wong Nie Nie 39.22
3. Nur Aqilah Amran 35.98

4x100m ( 4)
1. MSSM Team 48.78

4x400m ( 5)
1. MSSM Team 3:57.03
2. MASISWA Team 4:11.25

Results Sibu Open Track and Field 2017

>> September 12, 2017

Sibu, 9-10 September 2017 "13th Sibu Open Track and Field Championships"

-offered a total prize money of RM 17,000
-wind-reading not reported;

~~-men's 100m final is too quick as compared to PB, no further info on this?~~
-hand-timed;
-it is now confirmed that the condition was windy (very strong tailwinds), therefore none of the sprint results should be considered as regular;

MEN

100m / wind-aided* (10)

1. Lukmanul Hakim Khaiul Akmal 10.54 (10.78 as 1h2)

2. Muhammad Zulfiqar Ismail 10.87

3. Muhammad Nazreen Ezat Hasan 10.89

4. Muhammad Syahrul Adli 10.99

200m / wind-aided* ( 9)

1. Abdul Wafiy Roslan 21.74 (& 21.76 as 1h2)

2. Muhammad Anzreen Ezat Hassan 22.13

3. Muhammad Syazrul Adli 22.47

400m (10)

1. Mohamad Arif Zulhilmi Alet 47.99

2. Luqmanul Hakim Khairul Akmal 48.51

3. Abdul Wafiy Roslan 48.62

4. Muhammad Saiful Safwan Saifuddin 48.62

800m (10)

1. Devin Roy Vincent 1:58.88

1500m (10)

1. Devin Roy Vincent 4:12.31

400m hurdles ( 9)

1. Mohamad Adib Zulhusini Alet 56.03

High Jump ( 8)

1. Jerome Chua Yu Chen 1.88

Shot Put (10)

1. Sim Quan Ying 12.94

2. Kong Chin Poh 12.63

Discus Throw (10)

1. Ngu Ing Biao 39.40

2. William Wong Tung Wei 38.84

3. Teng How Ann 35.87

Hammer Throw ( 9)

1. Johnny Ling Siew Hong 50.01

2. Wong Siew Hung 46.22

3. Sadat Marzuki Ajisan 46.11

4. Ngu Ing Biao 43.33

4x100m ( 9)

1. SSTMI Team (?.?,?,?) 41.86 (42.07 as 1h1)

Boy / 14 years

110m hurdles / 0.84 / wind aided* (10)

1. Maxxius Phillip 14.65

Long Jump ( 9)

1. Zaidi Saad 6.29

Shot Put / 3kg ( 9)

1. Jonah Chang Rigan 16.08

Discus Throw / 1kg (10)

1. Wong Yu Kiong 51.82

Javelin / 600g ( 9)

1. Yusuf Nor Afiq Azlan 49.66

WOMEN

100m / wind-aided* (10)

1. Mandy Goh Li 12.54 (& 12.71 as 1h1)

2. Nor AAliyah Ab Rahman 12.70 (& 12.68 as 4h2)

200m / nwi

1. Nor Aliyah Ab Rahman 25.44

400m (10)

1. Chloe Thong Yuen 60.87

Long Jump ( 9)

1. Mahira Hanis Ishak 5.62

2. Mandy Goh Li 5.30

3. Najwa Asylah Norizam 5.07

Triple Jump (10)

1. Mahira Hanis Ishak 11.95

Shot Put (10)

1. Queenie Ting Kung Ni 9.96

2. Betty Hoong King Ching 9.76

Discus Throw ( 9)

1. Queenie Ting Kung Ni 41.90

2. Wong Xiao Jing 32.83

Hammer Throw ( 9)

1. Michelle Wong Kung Lu 33.01

2. Sheldon Sik Hui San 32.13

3. Heng Li Ying 31.61

4. Michelle Kiu Li Phing 30.47

Javelin (10)

1. Wong Nie Nie 41.39

Girl / 14 years

100m / wind-aided* (10)

1. Fatin Ilyana Mat Nayan 12.59

200m / nwi ( 9)

1. Fatin Ilyana Mat Nayan 26.48

*Note that the anemometer was not used but the condition was "windy" (too much wind).

Micro-dosing Strength Training for Elite Athletes

>> September 08, 2017

Over the years, I've noticed that some groups of high-level track and field athletes train more frequently during the competition phase, which seemed a bit unusual.

Typically, this is the time when athletes focus on tapering and peaking. In other words, coaches usually reduce both the volume and frequency of training (while maintaining intensity) to ensure athletes perform at their best during competition(s).

In a conversation about competition and peaking strategies, we unexpectedly discussed a "newer" training concept: micro-dosing.

Micro-dosing involves short, more frequent strength training sessions designed to maintain strength, power, and neuromuscular readiness without causing the usual fatigue. For example, instead of training twice a week with a total volume load of 8,000kg per session, you would train 4 times a week with each session having a volume load of ~2,000kg.

Unlike traditional strength training, a micro-dosing strength training session is relatively brief, lasting only 20-30 minutes. This approach helps athletes stay sharp, explosive, and "ready". For sprinters, it can be done after a less-demanding track workout (e.g., block starts, speed work, low-volume speed endurance).

To be effective, a micro-dosing session may include a mix of heavy and light (or moderate) exercises or varying load intensities. Complex training (or even contrast method), which involves heavy exercises followed by light or plyometric exercises, seems particularly appropriate.

Practical tips:

Reduce the usual strength training session by half or more.
Heavy exercise: >80% of 1RM (back squat, power clean, deadlift etc.).
Light exercise: Vertical jump, horizontal jump, pogo jumps, hang snatch at 30-40% etc.
Number of exercise: 2-3 main exercises plus 2-3 other (light) exercises.
Variables, 1-3 sets and 2-4 reps.
Exercise selection: based on suitability but prioritise compound exercises (squat, etc.).
Note: Day 1 and day 3 sessions can be repeated during Day 2 and Day 4 sessions, respectively.

All in all, micro-dosing is about delivering frequent, small doses of training stimuli. It provides a flexible and efficient way to integrate strength training into an athlete's schedule. Micro-dosing strength training serves as a maintenance strategy or an "optimiser" for the strength and power that has been built over the past weeks or months.