2010 Malaysia Athletics Calendar / Kalender Olahraga Kebangsaan Malaysia 2010

JANUARY
24 FTAAA Under Distance Meet, Tun Razak Kuala Lumpur

FEBRUARY
06 Putrajaya Night Marathon, Putrajaya Malaysia
07 Perak AAA Under Distance, Ipoh Perak
21 Lari Berganti-Ganti Terbuka NS, P.Dickson N.Sembilan
24-26 Asian Indoor Championship
26-28 Malaysian Universities Athletics Championship (MASUM), UPM Selangor

MARCH
03-04 FTAAA Junior Meet, MSN KL
07 FTAAA All Comers, Tun Razak KL
12-14 13th World Indoor Championship, Doha Qatar
13 KL Towerton (Night) Menara KL, Kuala Lumpur
13 Marathon Mini Olympic TLDM, Lumut Perak
14 Asian Race Walking Championship, Nomi City Japan
18-20 Kejohanan Olahraga Mini Olimpik TLDM, Lumut Perak
20-21 MAAU Octagon Under Distance Meet, Kuala Lumpur Malaysia
24-29 Marathon KL/Maran, KL/Maran Malaysia
27 30th Milo Golden Miles Races, Kuching Sarawak
27 National Cross Country, K.Bahru Malaysia
28 38th IAAF World Cross Country Championship, Bydgoszcz Poland

APRIL
04 Kejohanan Olahraga Terbuka POAD, Kerian Sg. Gedong Perak
10-11 69th Negeri Sembilan AAA Athletics Open Championship, Seremban
16 Kejohanan Olahraga POAKN Zon Utara, A.Setar Kedah
16-18 88TH AUSTRALIAN OPEN CHAMPIONSHIP IN ATHLETICS, Perth WA
17-18 MAAU Octagon All Comers, Kuala Lumpur Malaysia
18 Jerantut National 10K Run, Jerantut Pahang
18 Penang AAA Round The Horses Relays, Jalan Sepoi Penang
24 Kota Kinabalu City International Marathon, Kota Kinabalu Sabah

MAY
01-02 Sarawak Junior Championship, Kuching Sarawak
01-02 Pahang Octagon Open Junior & Senior Meet, Temerloh Pahang
07-08 Kedah AAA Octagon Open Championship, A.Star Kedah
08-09 Perak Open Junior Championship, Ipoh Perak
08-09 Selangor Junior Athletics Championship, National Stadium (Warm up Track)
14 POAS Zon Tengah Athletics Meet, A.Setar Kedah
17-22 Malaysia Sports School Council (MSSM) Championship, J. Bahru Johor
21-23 PHILIPPINE OPEN TRACK & FIELD INVITATIONAL, Manila PHI
22 Penang Junior Athletics Championship (Under 23), City Stadium Penang
22-23 Asian Youth Athletics (Qualifications) , Singapore
26-27 5th SEA Junior Athletics Championship (Rescheduled, See Oct.)
28-29 CHINESE TAIPEI INTERNATIONAL TRACK & FIELD MEET, Taipei City
29-30 FTAAA State Athletics Meet, MSN Kuala Lumpur
30-31 PRE-SUKMA Athletics Meet, Malacca

JUNE
01 Asian GP, Banglore India
04 Pre-Sukma Athletics Meet, A.Setar Kedah
05 Asian GP, Cemburi India
07-09 Army Inter-Units (ATM) Athletics Championship, UPM Serdang
09 Asian GP, Chennai India
13-16 XIII Malaysia Games (Sukma) U23 , Malacca Malaysia
27 Standard Chartered KL Marathon

JULY
01-04 Asian Junior Athletics Championship, Hanoi Vietnam
03-04 Johor AAA Athletics Championship, Johor Malaysia
04 KWYP Penang Hill Climb, Youth Park Penang
04 Ipoh International Marathon, Ipoh Perak
10-11 HONG KONG INTER-CITY OPEN ATHLETICS MEET, Hong Kong
10-11 71st Selangor Octagon AAA Championship, Petaling Jaya Malaysia (Postponed)
11 Seremban Half Marathon, Seremban Negeri Sembilan
17-18 Perak AAA Athletics Championship, Ipoh Perak
17-18 Penang Open/Junior Athletics Championship (U17) , USM Penang
17-18 57th Sarawak State Athletics Championship, Kuching Sarawak
12-16 ASEAN School, Kuala Lumpur Malaysia
20-25 13th IAAF World Junior Championship, Moncton Canada
24 Kelantan AAA Athletics Championship, K.Bahru Kelantan
28-30 ATM Athletics Championship, Ipoh Perak
30-01 MAAU Octagon Athletics Meet (Closed) , Kuala Lumpur (Postponed)
30-01 71st Selangor Open Track and Field Championship, Petaling jaya


AUGUST
01 Tanjung 10KM Run, Jalan Sepoi Penang (Postponed)
06-08 Sabah Open Track and Field Championship, Kota Kinabalu postponed
07-08 Sabah Open Track and Field Championship, Kota Kinabalu (REVIVED)
17-23 1st Youth Olympic Games, Singapore

SEPTEMBER
04-05 11th IAAF World Cup in Athletics, Split Croatia
09 Kelantan AAA Road Relay, K.Bahru Kelantan
11-12 5th IAAF World Athletics Final, Rabat Morocco
18 MAAU Grand Prix II, Kuala Lumpur
21-24 47th ATM Athletics Championship, Ipoh Perak
24-26 MAAU Athletics Championship Postponed
25 MAAU Grand Prix I, Kuala Lumpur Malaysia
25 8th 100 Plus Relay Championship, Kuching Sarawak
29-02 Oct. THAILAND OPEN TRACK AND FIELD MEET, Thammasat University, Rangsit THA

OCTOBER
03 Tanjung 10KM Run, Jalan Sepoi Penang
06-12 19th Commonwealth Games, New Delhi India
09 5th IAAF World Half Marathon Championship, Nanning China
15-17 MAAU Octagon Open Athletics Championship, Kuala Lumpur Malaysia
17 KWYP City Run, Komtar Penang
24 Kedah Relays, K.Ketil Kedah
26-27 5th SEA Junior Athletics Championship, Bangkok Thailand
30 MAAU Grand Prix II, Kuala Lumpur Malaysia
30-31 Perak All Comers Meet, Ipoh Perak (?)
30-31 MAAU Malaysia Open Athletics Championship 2010, Kuala Lumpur

NOVEMBER
21-27 Asian Games (Athletics) , Guangzhou China

DECEMBER
02 10th Asian Marathon Championship
07-11 Asian Master Athletics Meet, Bukit Jalil Kuala Lumpur
12 STARWALK PISA, Penang
12-19 1st Asian Para Games, Guangzhou China
17-21 ASEAN UNIVERSITY GAMES, Chiang Mai THA
19 Penang AAA Round The Island Relay, Esplande Penang
31 One Mile Dash Run, Kuala Lumpur Malaysia

Last Updated 28th of Sept 2010

>>> MASUM CALENDAR 2010 Download

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Weight Training Tips

Strength qualities in weight training
 
1) Maximum strength
* Aim: Maximum load lifted
* Set/Repetition/Percentage/Recovery :
Low repetition 1-3 / High load 95-100% of 1RM / Full recovery.

2. Strength
Aim: Maximal strength
*Set/Repetition/Percentage/Recovery :
3-5sets / Low – Medium repetition 3-8  / 80-95% of 1RM / 2-5 mins

3. Hypertrophy
* Aim : Muscles size
* Set/Repetition/Percent/Recovery :
3-5 sets / Moderate and high repetition 8-12, 70-80% of 1RM / 60-90 sec

4. Endurance
* Aims : To produce repeated contraction under conditions of fatigue
* Set/Repetition/Percent/Recovery : 
4-8 sets / high repetitions  15-100 / low intensity 30-40% of 1RM / 30sec

5. Power
* Aim: To develop fast and powerful movement
* Set/Repetition/Percent/Recovery:
2-4 sets / Medium repetition 4-8 / 30-60% of 1 RM / 2-5 mins

How to estimate your 1 repetition maximum (RM)

FORMULA
1 RM =  [ (r  ÷ 30 ) + 1 ]  x  w
r – Repetition
w – weight

Situation: to estimate your bench press 1RM
Choose your preferably loads  = 70kg
Maximum repetition you can do = 13 times

Hence;
1 RM =  [ (r  ÷ 30 ) + 1 ]  x  w
r – repetitions, w – weight
1 RM = [ ( 13 ÷ 30 ) + 1 ]  x 70
1 RM = [ 0.4333 + 1 ]  x 70
1 RM = 1.4333 x 70
1 RM = 100kg (an estimate Bench Press 1 RM)

General Training Guidelines 

1. Off-Season : Hypertrophy, Muscular Endurance
2. Pre-Season : Strength, Endurance, Power
3. In-Season  : Strength, Endurance, Power
4. Transition : Strength

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MASUM Athletics Championship - Gallery

Some of the pictures from MASUM. Click HERE

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Jad Adrian wins 100m race in MASUM

The country's fastest men were the main highlights of the first day of this year's national university meet (MASUM) at Serdang, yesterday (26th February).

Malaysian Games champion Zabidi Ghazali (UM) whose personal best in the 100m is 10.57, and UPM's Latif Nyat (PB 10.45), the 2006 SUKMA champion and 2009 SEA Games representative were in actions.

In a close race however, it was UPM's Jad Adrian who emerged as the winner ahead of the duo national sprinters to defend his gold medal from the last edition.

In a cold final late-night race, he stopped the clock at 10.94  into a slight breeze (-0.5), right ahead of Zabidi and Latif Nyat. Both were clocked at 10.96 and 10.99 for silver and bronze, respectively.

"I only back into training about two months ago after a suffering hamstring injury, this is a good start for me."

"The race was very late (11pm) and the condition was a bit cold, but after all, I did not even taper for this", Jad said.

During the final race, Latif, the known fast starter came out off the block, exploding like a bullet to have a near two-meter gap straightaway. He led for 70 meters until the 24-year-old Jad Adrian shifted his faster gear and closed the gaps.

Jad, who had a smooth clearance and acceleration was left behind from the beginning as a result of the poor reaction, but his powerful swings kept him not far away from Latif.

He trailed Latif for an entire three-quarter of the race and only seen in front in the last 15-m.

Zabidi came "very late" but managed to catch Latif at the end.

Earlier, Jad Adrian clocked 10.89 to win a heat race against Zabidi who led him for 70m. Latif won another heat in 10.92.

UPSI’s top sprinter Izuddin Yahya was 4th in the finals with a time of 11.08s.

UIAM's Norhafiz was 5th in 11.28 while UiTM's M.Saufee placed 6th in 11.38.

A former national sprinter, Syarafie Sauli of UPSI injured and went to seventh in 11.41s while UNIMAP's Mohd. Isa clocked 11.46s for the eighth position.


Facebook comments here

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Videos of 2009 Malaysia Open Athletics Championship

Videos of the 86th Malaysia Open Athletics Championship 2009 (MAAU Open)at National stadium, Bukit Jalil, Kuala Lumpur. Results can be seen at the last part of each videos.

Men's 100 metres final


Men's 100 metres SF 1


Men's 100 metres SF 2


Men's 100 metres QF 1


Men's 100 metres QF 2


Men's 100 metres QF 3


Men's 100 metres QF 4


Women's 100 metres final


Women's 100m SF 1


Women's 100m SF 2

Women's 400mh Final (Courtesy of Nayien)

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Malaysia's Athletics Ranking

My compilation of "Malaysia's Top Performers / Athletics Ranking for 2010" could be sent to your email FOR FREE if you're making your request (only) here:

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Keep Motivated with Sports Quotations

I've collected the best sports quotation and put them on here so they can be applied to athletes to keep motivated with a strong determination and endeavour to reach their dream. Enjoy my selection...

1. “Pain is temporary, pride is forever”

2. “Winning as a team is better than anything. It's great to share success”

3. “Gold medals don't make champions ... hard work does”

4. “I can accept failure. Everyone fails at something. But I can't accept not trying”

5. “Teamwork is the fuel that allows common people to produce uncommon results”

6. “Excellence is not a singular act but a habit. You are what you do repeatedly”

7. “It does not matter how many times you get knocked down, but how many times you get up”

8. “Every runner has excuses, but a champion never uses them”

9. “The pride you gain is worth the pain”

10. “The only one who can tell you 'you can't ' is you. And you don't have to listen”

11. “You can stand tall without standing on someone. You can be a victor without having victims”

12. “The 400m meters, only the strong survive”

13. "When you win, say nothing, when you lose, say less”

14. "If you win through bad sportsmanship, that's no real victory”

15. “I don't try to intimidate anybody before a fight. That's nonsense. I intimidate people by hitting them”

16. “To give yourself the best possible chance of playing to your potential, you must prepare for every eventuality. That means practice”

17. “It is not the size of a man but the size of his heart that matters”

18. “The man who has no imagination has no wings”

19. “Some people say I have attitude ... maybe I do ... but I think you have to. You have to believe in yourself when no one else does ... that makes you a winner right there”

20. “Don't give up at half-time. Concentrate on winning the second half”

21. “The difference between the impossible and the possible lies in a man's determination”

22. “The highest compliment that you can pay me is to say that I work hard every day, that I never dog it”

23. “Champions keep playing until they get it right”

24. “Champions aren't made in the gyms. Champions are made from something they have deep inside them ... a desire, a dream, a vision”

25. “There is no room in your mind for negative thoughts”

26. “If you want to limit yourself, that’s fine. But don’t let other people do it for you”

27. “Whenever you get knocked down in the game of life, immediately get up, get better, and get going again”

28. “If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race it's up to you”

29. “I've always made a total effort, even when the odds seemed entirely against me. I never quit trying ... I never felt that I didn't have a chance to win”

30. “Your greatest competitor in a race, is yourself”

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2009 TOP PERFORMERS

MALAYSIA'S TOP PERFORMERS (2009)

Compiled & Edited by: 
JAD ADRIAN WASHIF

Men's Olympic Events

100 Metres

NO	NAME	PERF	DATE	VENUE
1	Muhamad Idris Zakaria	10.58 +1.3 (-h-)	24.07.09	Taipei, TPE
2	Mohd Zabidi Ghazali	10.59 (1)	30.05.09	Kuantan
3	Syed Aliff Syed Noh	10.61 (1)	01.08.09	Kuala Lumpur

200 Metres

NO	NAME	PERF	DATE	VENUE
1	Mohd Noor Imran Hadi	21.60 (4)	16.12.09	Vientiane, LAO
2	Mohd Azizi Ariffin	21.63 (1)	12.07.09	Petaling Jaya
3	Syed Aliff Syed Noh	21.70 (3)	31.05.09	Kuantan

400 Metres

NO	NAME	PERF	DATE	VENUE
1	Mohd Zafril Zuslaini	47.11 (1)	17.12.09	Vientiane, LAO
2	Mohd Zaiful Zainal Abidin	47.49 (3)	10.10.09	Kuala Lumpur
3	Paneerselvam Yuvaaraj	47.61 (4)	17.12.09	Vientiane, LAO

800 Metres

NO	NAME	PERF	DATE	VENUE
1	Subramaniam Mathialagan	1:50.65 (1)	01.08.09	Kuala Lumpur
2	Mohd Jironi Riduan	1:50.98 (2)	14.12.09	Vientiane, LAO
3	Mahendran Vadivellan	1:51.38 (2)	01.08.09	Kuala Lumpur

1500 Metres

NO	NAME	PERF	DATE	VENUE
1	Mohd Jironi Riduan	3:47.34 (2)	17.12.09	Vientiane, LAO
2	Mahendran Vadivellan	3:48.99 (3)	17.12.09	Vientiane, LAO
3	Nik Hafiz Nik Mohd	4:03.75 (1)	20.05.09	Kuala Lumpur

5000 Metres

NO	NAME	PERF	DATE	VENUE
1	Mahendran Vadivellan	15:16.30 (1)	19.07.09	Ipoh
2	K. Gunasegaran	15:26.10 (2)	19.07.09	Ipoh
3	Muniandy Arul Thevar	15:27.73 (3)	19.07.09	Ipoh

10,000 Metres

NO	NAME	PERF	DATE	VENUE
1	K Gunasegaran	32:36.77 (1)	??.07.09	Ipoh
2	Ramadoss Muniandy	32:37.03 (2)	??.07.09	Ipoh
3	Jayamaran Karthik	33:31.32 (1)	30.05.09	Kuantan

Marathon

NO	NAME	PERF	DATE	VENUE
1	Ramadoss Muniandy	2:31.52 (17)	28.06.09	Kuala Lumpur
2	Shaharuddin Hashim	2:35.36	22.11.09	Penang
3	Ramasamy Jayakumar	2:46.19	28.06.09	Kuala Lumpur

110 Metres Hurdles

NO	NAME	PERF	DATE	VENUE
1	Rayzamshah Wan Sofian	13.98	22.07.09	Cuxhaven, SWI
2	Mohd Robani Hassan	14.01 (3h-)	11.11.09	Guangzhou, CHN
3	Mohd Faiz Mohamed	14.20 (1)	10.10.09	Kuala Lumpur

400 Metres Hurdles

NO	NAME	PERF	DATE	VENUE
1	Abdul Azlan Samsudin	53.37 (1)	01.08.09	Kuala Lumpur
2	Eldysham Elron	54.15 (2)	01.08.09	Kuala Lumpur
3	Mohd Azri Kadir	54.29	29.05.09	Kuantan

3000m Steeplechase

NO	NAME	PERF	DATE	VENUE
1	Jayamaran Karthik	9:35.24 (1)	26.04.09	Seremban
2	Krishnan Prabudass	9:40.97 (2)	01.08.09	Kuala Lumpur
3	Ahmad Luth Hamizan	9:47.25 (3)	01.08.09	Kuala Lumpur

20KM Road Walk

NO	NAME	PERF	DATE	VENUE
1	Loo Choon Sieng	1:29.28 (25)	15.03.09	Nomi, JAP
2	Teoh Boon Lim	1:31.17 (31)	15.03.09	Nomi, JAP
3	Mohd Shahrulhaizy	1:31.34 (36)	15.03.09	Nomi, JAP

50KM Road Walk

NO	NAME	PERF	DATE	VENUE
1
2
3

High Jump

NO	NAME	PERF	DATE	VENUE
1	Lee Hup Wei	2.24 (1)	23.05.09	Suzhou, CHN
2	Ahmad Najwan Aqra	2.13 (2)	10.10.09	Kuala Lumpur
3	Anpalagan Kavee Alagan	2.12 (1)	23.05.09	Kuala Lumpur

Pole Vault

NO	NAME	PERF	DATE	VENUE
1	Hafizuddin Shadan	4.80 (1)	05.04.09	Kuala Lumpur
2	Rafiuddin Che Omar	4.60 (1)	25.04.09	Seremban
3	Aiyuha Sulaiman	4.60 (2)	25.04.09	Seremban

Long Jump

NO	NAME	PERF	DATE	VENUE
1	Jen Chan Guo	7.45 (1)	19.09.09	Ipoh
2	Cammilus David	7.23 (1)	22.05.09	Kuala Lumpur
2	Mohd Hakimi Ismail	7.23 -1.6 (3)	06.06.09	Ho Chi Minh, VIE
2	Pang Li Chong	7.23 (1)	20.06.09	Malacca
3	Syahrul Amri Suhaimi	7.22 (4)	11.10.09	Kuala Lumpur

Triple Jump

NO	NAME	PERF	DATE	VENUE
1	Mohd Hakimi Ismail	15.80 (1)	09.05.09	Penang
2	Ahmad Firdaus Salim	15.79 (2)	09.05.09	Penang
3	Ammar Fitri Zainul	15.23 (2)	31.07.09	Kuala Lumpur

Shot Put

NO	NAME	PERF	DATE	VENUE
1	Adi Alifuddin Hussin	16.92 (NR) (2)	13.12.09	Vientiane, LAO
2	Mohd Hafiz Hashim	14.98 (3)	11.10.09	Kuala Lumpur
3	Shahrin Selamat	14.18 (2)	21.06.09	Malacca

Discus Throw

NO	NAME	PERF	DATE	VENUE
1	Mohd Hasrol Nizam Yaakob	43.80 (1)	02.08.09	Kuala Lumpur
2	Adi Alifuddin Hussin	43.36 (1)	26.04.09	Seremban
3	Wong Poh San	41.24 (1)	02.08.09	Kuala Lumpur

Hammer Throw

NO	NAME	PERF	DATE	VENUE
1	Jackie Wong	49.66 (1)	02.12.09	B.S. Begawan, BRU
2	Azman Mohamad	46.58 (5)	10.10.09	Kuala Lumpur
3	Abdul Halim Yatim	44.04 (1)	26.04.09	Seremban

Javelin Throw

NO	NAME	PERF	DATE	VENUE
1	Peter Agan Lungun	65.45 (1)	31.07.09	Kuala Lumpur
2	Gerald Agan Lungun	59.91	03.05.09	Kuching
3	Josmon Justin	57.99 (4)	10.10.09	Kuala Lumpur

Decathlon

NO	NAME	PERF	DATE	VENUE
1	Mohd Faizal Mustafa	6051 (1)	30.09.09	Lumut
2	Franky Buar	5383 (2)	30.09.09	Lumut
3	Sazari Sahar	5020 (3)	30.09.09	Lumut

4x100 Metres

NO	NAME	PERF	DATE	VENUE
1
2
3

4x400 Metres

NO	NAME	PERF	DATE	VENUE
1
2
3

 Women Olympic Events

100 Metres

NO	NAME	PERF	DATE	VENUE
1	Norjannah H. Jamaluddin	11.82 (4)	13.12.09	Vientiane, LAO
2	Nurul Sarah Abdul Kadir	11.83 (5)	13.12.09	Vientiane, LAO
3	Cynthia Manghing	12.07 (1)	07.06.09	Sandakan

200 Metres

NO	NAME	PERF	DATE	VENUE
1	Nurul Sarah Abdul Kadir	24.10 (4)	16.12.09	Vientiane, LAO
2	Norjannah H. Jamaluddin	24.48 (5)	16.12.09	Vientiane, LAO
3	Siti Norhayati Zulkifli	25.28 (1)	23.05.09	Kuala Lumpur

400 Metres

NO	NAME	PERF	DATE	VENUE
1	Noraseela Mohd Khalid	54.23 (1)	10.10.09	Kuala Lumpur
2	Nor Hazwani Norizan	56.35 (1)	31.07.09	Kuala Lumpur
3	Norohida Baidawi	56.64 (1)	11.07.09	Ho Chi Minh, VIE

800 Metres

NO	NAME	PERF	DATE	VENUE
1	Kumarasamy Gantimanthi	2:07.99 (2)	14.12.09	Vientiane, LAO
2	Lee Pei Ying	2:24.75 (1)	23.05.09	Kuala Lumpur
3	Noor Amelia Musa	2:25.24	01.08.09	Kuala Lumpur

1500 Metres

NO	NAME	PERF	DATE	VENUE
1	Kumarasamy Gantimanthi	4:36.00 (1)	02.08.09	Kuala Lumpur
2	Melinder Kaur	4:42.17 (2)	02.08.09	Kuala Lumpur
3	Noor Amelia Musa	5:03.81 (3)	02.08.09	Kuala Lumpur

5000 Metres

NO	NAME	PERF	DATE	VENUE
1	Melinder Kaur	17:48.56 (3)	11.07.09	Ho Chi Minh, VIE
2	Subramaniam Sanggeetha	18:52.54 (3)	11.10.09	Kuala Lumpur
3	Alaku Sundari	19:48.80	06.06.09	Kuala Lumpur

10,000 Metres

NO	NAME	PERF	DATE	VENUE
1	Subramaniam Sanggeetha	40:21.02 (2)	10.10.09	Kuala Lumpur
2	Arumugam Amutha	43:08.76 (3)	10.10.09	Kuala Lumpur
3

Marathon

NO	NAME	PERF	DATE	VENUE
1	Yuan Yufang	3:16:37 (13)	28.06.09	Kuala Lumpur
2	Tan Lee Chin	3:37:48 (7)	22.11.09	Penang
3	Michelle Tan Bee Kiang	3:37:55 (3)	11.10.09	Kota Kinabalu

110 Metres Hurdles                  

NO	NAME	PERF	DATE	VENUE
1
2
3

400 Metres Hurdles

NO	NAME	PERF	DATE	VENUE
1
2
3

3000m Steeplechase

NO	NAME	PERF	DATE	VENUE
1
2
3

20KM Road Walk

NO	NAME	PERF	DATE	VENUE
1
2
3

50KM Road Walk

NO	NAME	PERF	DATE	VENUE
1
2
3

High Jump

NO	NAME	PERF	DATE	VENUE
1
2
3

Pole Vault

NO	NAME	PERF	DATE	VENUE
1
2
3

Long Jump

NO	NAME	PERF	DATE	VENUE
1
2
2
2
3

Triple Jump

NO	NAME	PERF	DATE	VENUE
1
2
3

Shot Put

NO	NAME	PERF	DATE	VENUE
1
2
3

Discus Throw

NO	NAME	PERF	DATE	VENUE
1
2
3

Hammer Throw

NO	NAME	PERF	DATE	VENUE
1
2
3

Javelin Throw

NO	NAME	PERF	DATE	VENUE
1
2
3

Decathlon

NO	NAME	PERF	DATE	VENUE
1
2
3

4x100 Metres

NO	NAME	PERF	DATE	VENUE
1
2
3

4x400 Metres

NO	NAME	PERF	DATE	VENUE
1
2
3

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