Strength Training and Testing for Middle and Long Distance Runners

>> February 13, 2015

"Middle and long distance runners cannot perform strength training" is the common perception among athletes and coaches. The perception is due to the belief that the weights they would lift can increase unnecessary muscle mass, which in turn will make one slow.

However, higher level of strength and power can be an advantage for runners. Multiple studies have shown that resistance-based training can increase speed, running time, running economy, and coordination.

It is understood that as a coach or runner, you might probably need some elucidation regarding strength training for middle or long distance runners?

The main objectives for strength training (endurance athletes) are for the neural advantages, running form, and injury resistant (apart from the listed above). Note that from the neural adaptation perspective, improvement in the Rate of Force Development (RFD) can make you a faster runner.

RFD is how quickly you apply force into the ground/track. Improved RFD can be shown by the "decrease" of ground contact time during each stride. Shorter contact times means shorter total time you spend on the ground, which will contribute to your overall running time. Middle distance runners spends 0.17-0.23 seconds on each ground contact. Decrements of 0.01 per contact will contribute significantly to a higher running speed, and total running time. This is one reason why the sprinters are faster (less ground contact time). Just like the sprinters, running form deteriorates over time during high intensity exercise due to fatigue. The stronger you are, the better the level of muscular endurance (with right training intervention), the longer you can hold the "neutral/good" running form. This contributes in more efficient running biomechanics (e.g. leg swing, posture alignment), force transfer, and therefore improve running economy (which can increase the time to exhaustion).

So, the key of strength training is "correct implementation". The main obstacle is that you don't know how to do it. If the strength session continuously disrupts your endurance sessions, you may want to decrease your strength training volume (as you may not got it right in the first place?). But bear in mind, just like track training, the strength training is highly individual. Below is a general guideline for exercise progression.

  • Movement function. The goal is to improve movement pattern, coordination, balance, and basic strength. Duration 4-6 weeks. 
  • General muscular endurance. Bodyweight circuits is a good structure of training during this phase. Exercises such as duck walk (with band), single leg deadlift (band), arabesque rotation, and burpees can be used. Duration 4-6 weeks.
  • Strength endurance. With or no weights, high repetition (12-18 reps), moderate movement's speed, shorter rest interval. Duration 4-6 weeks.
  • Muscular strength. Must target the specific muscles used for running. Limit the main exercises per session, 2-3 exercises, plus other (3-5) auxiliary exercises and core stability. Exercise example, half squat at 85% of 1RM performed 4-5 times (not to failure). Duration 4 weeks.
  • Power and power endurance. Repetitive exercises. Late pre-competition and early competition phase. Complex training can be a good choice. For example, 6 reps (with 70% 1RM weight) of bench press, followed by 6 reps med ball slam; 6 reps of lunge (weight), followed by 3 reps box jump and 3 reps drop jump.
  • Reactive or elastic strength. Exercises with light equipment such as medicine ball. Plyometrics exercises such as bounding, jump over hurdles, tuck jump, pogo jumps, and other single- and double leg hopping will be the choices. Total ground contact should be around 120 - 60 (decreasing) per session. This is performed during the competition phase. One or a maximum of twice sessions per week.
  • Explosive strength. Also known or defined as RFD (rate of force development), which can be developed with light (less than 30% of 1RM), medium, or heavy (more than 70% of 1RM) weights / equipment. In practical setting, explosive strength-type workout is performed in the same session with the power / power endurance exercises (e.g. complex training).
Running is a type of movement that involve slow stretch shortening cycle. It is therefore important for athletes to perform elastic strength-type exercises such as plyometrics and other bodyweight-based exercises.

However, one should take note that basic strength level must be sufficient before implementation of those training.

Also, there is the need to go for with heavy weights. Bear in mind that this is the only another time for you (runner) to experience the very high motor unit recruitment after the one during actual race. Hence, nervous system must be stressed for such purposes via the performance of strength training, i.e. 85% of 1RM (= 6RM) weight to be performed for 4-5 times, that is nearly to failure (but not to failure).

Below are examples of resistance-based training for runners (800m and up to marathon).

a) Bodyweight exercise (circuit) - early-season workout for experienced and highly-trained runners
  • Push up (30s) + squat (30s) ... rest interval 15s ... repeat 2 times.
  • Rest 1-min
  • Lunge (30s) + hip thrust ( 30s) ... rest interval 15s ... repeat 2 times.
  • Rest 1-min
  • Box step up (30s) + dips (30s) ... rest interval 15s ... repeat 2 times.
  • Rest 1-min
  • Split jump (30s) + dynamic plank (30s) ... rest interval 15s ... repeat times.
  • Rest 1-min
  • Leg up/raise for core (30s) + toe taps (30s) ... rest interval 5s ... repeat 2 times.
  • Rest 4-6 minutes. Repeat the whole protocol 1-2 more times.
b) Circuit training (combined light equipment and bodyweights)
  • SET 1 (30sec on, 15sec off, repeat 2 times (after 4-min rest)
  • Balance - Arabesque rotation
  • Lower and upper body - Stationary lunge and twist (2-5kg)
  • Upper body - Dumbbell bench press (5-15kg)
  • Lower body - Nordic hamstring curl
  • Lower body - Donkey whips
  • SET 2 (30sec on, 15sec off, repeat 2 times (after 4-min rest)
  • Lower body - Squat (20-40kg)
  • Upper body - Triceps push down (5-15kg)
  • Lower body - Hip flexion 
  • Whole body - Mountaineers
  • Lower body - Body crawl
c) Conventional and specific strength exercise - general guideline for exercise selection
  • Whole body - Power clean, snatch, suspended push up, TRX knee tucks. 
  • Upper body - Incline and bench press, bench pull, triceps pushdown, standing cable pull, rowing (variation), chin up, lateral pulldown.
  • Lower body - Squat (variation), lunges (variation), step up, hip flexion and extension, romanian deadlift, dynamic (multi) calf exercises*, hamstring curl (variation), hip thrust, abductors and adductors, donkey kicks (band).
  • Core stability - plank variation, swiss ball exchange, mountaineers, back extension, V-up, leg lift, dead bug, Russian twist.
  • Dynamic calf exercise - jump in place, pogo jump, ankle taps, X-jump, ladder drills (variation), hexagon jumps, quarter squat toe raise, farmers toes walk, eccentric heel drop (straight and bent knee). Note that all hop/jump performed at low height (less than 20cm).
d) Maximal strength - general guidelines
  • 2-3 sets of 5 reps of 85% 1RM, 3-5 rest between set, or alternate lower and upper body after 2-3 min rest; Can be 3 sets of 3 reps at 90% 1RM. Number of exercise per session can be 2-3, but it's not wrong to do 5 if you don't have any additional non-max strength exercises.
  • Duration around 4 weeks (ideally pre-competition); if your season is yearly long, although not continuously 8 total weeks is ideal; it is not uncommon to see 1-2 weeks of max strength session (1 session per week) in the middle of two important meets separated 6 weeks during competition phase.
  • Lower body - deadlift or sumo deadlift.
  • Lower body - 1/3 squat (upper part of lower body) - can be progressed from full squat, parallel squat, or half squat in a periodized plan, although these are done for different objectives (e.g. Olympic barbell full squat that emphasizes/aims at general conditioning).
  • Lower body - exercises such as calf raise from split leg or quarter lunge position (lower part of lower body) is seen as "more specific" to the sports.
  • Upper body - exercises such as bench pull, bench press, bent over row, and standing cable pull can be the choices.
For conventional strength or gym-based exercise, the goal should be to achieve sufficient strength "level" and "higher" neuromuscular coordination for the runners to be able to safely perform the more elastic strength activities (e.g. plyometrics).

During early season, conditioning sessions can be performed three times, 2 gym-based and 1 session of bodyweight circuit. One or two (maximum) sessions per week during pre- and competition phase.

Meanwhile, there are several reasons for strength assessment. Just like other sports, test results can help for monitoring progress, training feedback, and so on. However, the selection of tests is crucial. A coach should consider specificity aspect in regards to the type of muscular actions such as the type of movement, the pattern of movement, and muscle involvement (recruitment) when selecting the tests.

Tests such as half squat, incline press, and standing hip flexors can be considered by coaches in developing fitness tests for runners. The details and other assessments are as follows;

Strength. Tests should assess the ability of muscle to produce force specific to movement pattern and muscle recruitment in running.
  • Half squat
  • Bench pull
*note - refer 1RM procedure at the end.

Strength endurance. Tests should assess the ability of muscle to repetitively produce force specific to  movement pattern and muscle recruitment in running.
  • Split cycle jump.
Muscular ability (power). The tests should attempt to assess the ability of muscle to use the stretch shortening cycle (repetitively).
  • Vertical jump
  • Horizontal jump
  • Repetitive jump (or vertical or horizontal jumps)
Power (in watt). The tests should provide higher accuracy and less measurement error (compared with the above), and they should provide more detailed information, i.e. ground contact, rate of the rise of force (force development) and so on. Performed on force plateform or contact mat.
  • Countermovement jump
  • Drop jump (30cm)
  • Repetitive jump
  • Reactive Strength Index (RSI) 
Speed. Used to assess sprint acceleration.
  • 30 metres speed
Speed endurance.
  • 400 metres run.
  • 60 seconds all-out.
  • 3 x 300 metres test. First test done at 80%, next two at 95-100%. Rest interval about 10-min. Key: Examine the decrements in times (in %). Lactate concentration can be also analysed.
Endurance.

  • For 1500m - 4 x 1-minute all out run, 2-min rest between runs. Examine the total distance covered.
  • For 10km - 4 x 2.4 km all out run, 2-min rest between runs, then 400m all-out sprint.
  • Ideally, lactate concentration at pre-, intermediate, and post of each run should be analysed.
Stabilization.
  • 2-min plank hold
  • 12-level core stabilization
  • 60sec elbow plank (level 1), 60sec elbow plank hover, 60sec straight arm plank, by 60sec straight arm hover, and finally (level 5) 60sec straight arm side hover with wide leg (wide pushup grip)
1 RM procedure.
100% of maximum means the end of upper limit. Specifically, only 1 repetition (1RM) can be lifted successfully and attempt for the next lift (2nd) will be fail. According to NSCA, 90% of 1RM means one can lift just 4 reps (next one will fail). Further, 85% means 6 times, 80% means 8 times, 75% means 10 times, 70% means 12 times, and 65% means 15 times. Understanding this concept can facilitate the process of 1RM determination. Briefly, following is the procedure;
  • Warm up set - 50% of expected 1RM - lift 10 times.
  • 1st set - 70% of expected 1RM - lift 5 times
  • 2nd set - 80% of expected 1RM - lift 3 times
  • 3rd set - 90% of expected 1RM - lift 1-2 times (at this point make sure you have more clear idea about your maximum weight can be lifted, so you should know how much should increase)
  • Increase weight 2.5kg to 5kg for upper body, 5kg to 10km for lowerbody.
  • After determination of weight to be lifted, attempt maximum repetition you can do. If you lift one, means that's is your 1RM, if you lift 2 or 3 or 4 reps means 2RM or 3RM, or 4RM, respectively. You can now predict your 1RM (2RM must plus 2.5kg, R3M must plus 5kg, and son on. It should be 5kg increment per rep for lower body).
  • Done.
Research and coaching practice indicates that strength training can increase endurance running performance. Quality of training should determine the results and outcomes. Up to three conditioning or gym session can be conducted during early season, and and the number of session to be reduced during competition phase. Physical strength can also have benefits from injury prevention standpoint.

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Results 42nd Thailand University Games 2015 at Nakhon Pathom (Nontri Games)

>> January 18, 2015

Kamphaeng Saen, Nakhon Pathom (THA), 15-18 Jan 2015 "42nd National University Games (Nontri Games)"
-multi-sport (17 in all) national level university event that is known "Nontri Games" (pronounced 'Non See') (upon the name of Kasetsart University’s symbolic tree);
-held from 15 to 24 January 2015 (athletics 17-21) at Kasetsart University, Kamphaeng Saen (a district) campus, Nakhon Pathom province, about 55km west of Bangkok city;
-selected results as follows;

MEN
100m (17):

Meenapra's 2015 opening of 10.44
1. Jirapong Meenapra 10.44
2. Bundit Chuychai ( บัณฑิต  ช่วงไชย ) 10.62
3. Rattanapon Sowan ( รัตนพล  โสวัน) 10.72
4. Kasama Uttarak ( กษมะ  อุทรักษ์ ) 10.88

Semifinals:
S1: Kasama Uttarak 10.78
S2: Bundit Chuychai 10.72
S3: Jirapong Meenapra 10.45, Rattanapon Sowan 10.78

Heats:
H5: Aphisit Phomkaew 10.87
H6: Bundit Chuychai 10.78

200m (19)
1. Jaran Sathongram ( จรัญ  สะเทิงรัมย์ ) 21.44
2. Rattanapon Sowan 21.53
3. Saharat Sammayam ( สหรัฐ  สัมมาญาณ ) 21.88
4. ยุทธนา  ฤทธิรณ 21.95
5. Faris Rakdee ( ฟาริส  รักดี ) 21.96

400m (18)
1. คุณานนท์  สุขแก้ว 47.38
2. Srikharin Wannasa ( ศรีขรินทร์  วรรณสา ) 47.48
3. อภิสิทธิ์  ฉ่ำศรี 48.53
4. Treenet Krittanukulwong ( ตรีเนตร  กฤตานุกูลวงศ์ ) 48.80

1500m (18)
1. Enock Kigen (KEN) 3:53.44
2. Somwichai Kumkrongchok ( สมวิชัย   คุ้มครองโชค ) 3:59.24
3. Nattawuth Innum ( ณัฐวุฒน์  อินนุ่ม ) 4:02.91

10,000m (18)
1. Tesfay Negash (KEN) 31:06.32
2. Sanchai Namkhet ( สัญชัย  นามเขต ) 32:10.60
3. Desta Fitsun Oglu (KEN) 32:27.93
4. Nattawuth Innum (ณัฐวุฒน์  อินนุ่ม ) 33:00.63

Long Jump (19)
1. Sarayuth Khoryon ( ศราวุฒิ  ข้อยุ่น ) 7.47
2. Warunyu Kongnil ( วรัญญู  คงนิล ) 7.32

Shot Put (19)
1. Thwat Kachin ( ธวัฒ  คชินทร์ ) 16.42
2. วัฒนชัย  กล่อมวัฒนา 13.94
3. Panyawut Bamrung ( ปัญญวุธ  บำรุง ) 13.78

Hammer Throw (19)
1. Montree Phompo 50.05


WOMEN

100m (17):
1. Tassaporn Wannakit 11.88
2. Jinthara Saengdee 12.07
3. Phensri Chairerk 12.17
4. Kwanruethai Pakdee 12.25

Semifinals:
S1: Tassaporn Wannakit 12.00,  Kwanruethai Pakdee 12.07, Phensri Chairerk ( เพ็ญศรี  ชัยฤกษ์ )12.24
S2: Jinthara Saengdee ( จินตหรา  เสียงดี ) 12.25

400m (18)
1. Sunisa Petchbana ( สุนิษา  เพชรบ้านนา ) 57.78

1500m (18)
1, Viola Jepchirchir Kimeli (KEN) 4:45.60
2. จันทรนิภา  บุญวงศ์ 4:48.63

10,000m (17)
1. Viola Jepchirchir KImeli (KEN) 36:51.81
2. Linda Jantachit 39:13.59
3. Voraporn Nuansri 39:56.47

High Jump (17)
1. Sukanya Chomchuendee ( ชญาณิศา  ชมชื่นดี ) 1.63
2. Jaruwan Kittiphat ( จารุวรรณ  กิจติผัด ) 1.63

Long Jump (18)
1. Thanaporn Jan-on ( ธนาภรณ์  จันทร์อ่อน ) 5.95
2. Pharichat Suktaweesathikul ( ปาริชาติ  สุขทวีสถิตย์กุล ) 5.85
3. Jaruwan Kittiphat ( จารุวรรณ กิจติผัด ) 5.76
4. Sunisa Khotseemueang ( สุนิสา  โคตรสีเมือง ) 5.75

Pole Vault (17)
1. Sukanya Chomchuendee 3.40

Discus Throw (17):
1. Subenrat Insaeng 55.58
2. Sawitri Thongchaow 38.27

Hammer Throw (18):
1. Panwat Gimsrang 52.37
2. Sunisa Boonprasarn 49.04
3. Nithaya Buaroi ( นิตยา  บัวโรย ) 47.89
4. Sirikan Wanprakorn ( ศิริขวัญ  วันประโคน ) 42.20

Javelin Throw (19)
1. Nattha Nacharn ( ณัฎฐา  นาชาญ ) 49.22
2. Suwanat Wongmongkon ( สุวนันท์  วงมงคล ) 48.68
3. Saowalak Phethong ( เสาวลักษณ์  เพชรทอง ) 46.84
4. Srisakul Bumrungchart ( ศรีสกุล  บำรุงชาติ ) 42.01

-compiled and processed (Thai name's transcription into alphabet) by Jad Adrian (ATFS statistician)
-will be updated.

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Malaysian Athletics Top 10 Ranking Lists 2014

>> January 05, 2015

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Malaysian Athletics Results 2014 - Issue No 10

>> December 31, 2014

MALAYSIAN  ATHLETICS  RESULTS  2014 – 10
-by Jad Adrian, ATFS statistician for MAF/KOM           
-email: info@adriansprints.com        


Marikina (PHI),  1-4 Dec 2014  “6th ASEAN School Games”
-competition for athletes born in 1996 or later; multi-sports event with 7 ASEAN nations took part;
- 5 games records were renewed, incuding 2 by Malaysians (boys 200m & girls 100mh);
-national youth team became the overall champion for athletics with a haul of 15G, 9S, 6B (30 medals), way ahead Thailand in 2nd with 7G, 8S, 10B (25 medals);
-hand-timed and no wind information for several events; results by Malaysian athletes;

BOYS
100m           (  1)/nwi: Badrul Hisyam Abdul Manap 10.4h (& 10.4h as 1h2),  2. Jonathan Nyepa 10.5h (& 10.6h as 1h1);
200m    (  3)/-0.3: Badrul Hisyam Abdul Manap 21.61
400m    (  3):  ...2. Muhammad Azam Masri 48.24,  ...6. Quek Lee Yong 51.03, 
800m    (  1):  ...7. Muhammad Nabil Mohamad Nasir 2:01.8h
1500m (  2):  ...4. Devin Roy Vincent 4:12.11, ...7. Asif Rahman Jiyaudeen 4:17.73;
3000m  (  4):  ...2 Devin Roy Vincent 10:06.05
5000m (  3): ...4. Sivaneshwaran Gunasegaran 17:16.60
110mh         (  3)/99cm/+0.1: ...3. Muhamad Ammar Zakuan Zanuar 14.60,  4. Mohd Rizzua Haizad Muhamad 15.12;
400mh  (  4)/91cm:  Quek Lee Yong 53.23,  ...4. Muhamad Ammar Zakuan Zanuar 56.21;
H J        (  4):  Norshafiee Mohd Shah 2.10,  2. Jonathan Tinggang 2.05;
L J               (  2):  ...3. Mohd Shahrin Azuan Jamaika 6.74/-0.1, ...9. Nik Fariezal Erman Nik Ab Hadi 6.34/+0.3;
T J        (  4):  Nik Fariezal Erman Nik Abd Hadi 15.12/+0.8
S P               (  1)/5kg:  ...3. Ting Aik Hou 15.04
J T               (  3)/700g:  ...4. Faris Hazim Jamaluddin 48.63
4x100m        (  3): Malaysia Team 41.11 (Jonathan Nyepa, Quek Lee Yong, Badrul Hisyam Abdul Manap, Muhamad Azam Masri)
4x400m        (  4):  Malaysia Team 3:15.96 (Badrul Hisyam Abdul Manap, Quek Lee Yong, Muhammad Azam Masri, Jonathan Nyepa)

GIRLS
100m    (  1)/nwi: ...4. Norris Foo 12.34
200m    (  3)/+1.9:  ...6. Shereen Samson Vallabouy 25.53
400m    (  3):  Siti Nur Afiqah Abdul Razak 55.66 (& 56.82 as 1h1 at 2-Dec);
1500m (  2):  ...8.  Faradilah Raznie 5:20.22,  9. Manissha Arokiasamy 5:25.09;
3000m (  4):  ... 6. Manissha Arokiasamy 11:51.32,  7. Munirah Ha'Ali 11:51.41;
100mh (  3)/84cm/nwi: Nur Syafiqah Anis Abu Bakar 14.51
400mh (  4): ...3. Saidatul Izatti Suhaimi 65.54
H J        (  3):  ...3. Shahirah Sazali 1.50
P V       (  4):  ...5. Puteri Nur Adillah Shik Azizir Rahman 3.00
L J        (  1)  Noor Shahidatun Nadia Mohd Zuki 5.67/-0.3, ...5. Kirthana Ramasamy 5.36/+0.5
T J        (  3):  Noor Shahidatun Nadia Mohd Zuki 12.54/0.0,  2. Kirthana Ramasamy 12.46/-0.9
S P        (  2)/4.00kg: ...2. Grace Wong Xiu Mei 11.34,  ... 7. Queenie Ting Kung Ni 7.23;
D T       (  4): Queenie Ting Kung Ni 38.83,  2. Grace Wong Xiu Mei 38.50;
J T        (  3)/600g: ...4. Celine Kong 36.76
4x100m        (  3):  ...2. Malaysia Team 47.35 (Shereen Samson Vallabouy, Nur Syafiqah Anis Abu Bakar, Siti Nur Afiqah Abdul Razak, Norris Foo)
4x400m        (  4):  Malaysia Team 3:50.01 (Shereen Samson Vallabouy, Siti Nur Afiqah Abdul Razak, Saidatul Izatti Suhaimi, Faradilah Raznie);


Seremban,  6-7 Dec 2014  “MKH Seremban International 12-Hour Walk 2014”
-with intermediate “50km” performance (unfortunately not exactly 50km) for 3 fastest walkers;
-top 5 for 12-h walk and top 3 for 50km walk as follows;
MEN
50km walk (much less than 50km)
1. Muhamad Khairil Harith Harun 4:23:16,  2. Umasuttan Ganesan 4:30:54,  3. Anipoobarathi Barathithasen 4:36:27;

12-Hour walk
1. Timothy John Erickson (AUS) 115.36km (exact time 11:56:56),   2. Umasuttan Ganesan 108.58km (12:00:04),   3. Anipoobarathi Barathithasen 107.07km (11:57:25),  4. Michael Campaniello (USA) 104.81km (12:00:07),  5. Suresh Kumar 104.05km (12:00:06);

WOMEN
50km walk (much less than 50km)
1. Norliana Mohd Rusni 4:51:32,  2. Michelle Thompson (AUS) 5:01:32,  3. Loh Chooi Fern 5:31:32;

12-Hour walk
1. Michelle Thompson (AUS) 115.36km (exact time 11:57:47),  2. Norliana Mohd Rusni 97.27km (12:00:09),   3. Irene Tai Sau King (HKG) 90.48km (12:00:08,   4. Loh Chooi Fern 90.48km (12:00:10),  5. Chong Hsiao Shiang 82.94km (12:01:11);


Petaling Jaya,  7 Dec 2014  “PJ Half Marathon”
-exact distance unknown;  selected results as follows;
MEN
1. John Kiplimo (KEN) 1:14:12,  2. Alex Kipkorir (KEN) 1:14:33,  3. Paul Kimani Kiragu (KEN) 1:15:44,  4. Charles Munyua Njoki (KEN) 1:16:50,  5. Calvin Boon Chang Yik (MAS) 1:17:58,  6. Lili Suhairi Md Yang Ghazali (MAS) 1:21:40,  7. Peh Yong Heng (MAS) 1:22:24;

WOMEN
1. Dorcas Jebotip Tarus (KEN) 1:25:51,  2. Sheela Samivellu (MAS) 1:26:29,  3. Sally Chelagat Kipyego (KEN) 1:31:57,  4. Chua Khit Yeng (MAS) 1:39:16,  5. Michele Tan Bee Kiang (MAS) 1:39:28,  6. Susan Henderson (AUS) 1:42:12,  7. Loh Voon Ying (MAS) 1:43:13,  8. Yee Pei Ni (MAS) 1:43:53,  9. Choo Suit Mei (MAS) 1:46:21,  10. Susan Gilbert (USA) 1:47:38,  11. Seah Bee Lian (MAS) 1:48:00


Siem Reap (CAM), 7 Dec 2014  “Angkor Wat International Half Marathon”
-course certified by AIMS;
WOMEN
Half Marathon
... 34. Leong Mun Yi 1:45:22.6


Labuan,  7-8 Dec 2014  “8th BIMP-EAGA Friendship Games”
-friendship games among regions/states for specific parts (focus growth areas for economy, tourism and investment) in Brunei, Indonesia, Malaysia, and the Philippines;
-incomplete results; wind-reading not reported; selected results as follows;
MEN
100m    (  7):  Nixson Kennedy (Sarawak MAS) 10.70,  2. Abdul Rahim Abdullah (BRU)10.97

200m           (  8): Dominukus Ndieken (Papua INA) 22.49,   2. Lukman Jai (Sulawesi Selatan INA) 22.61,   Nixson Kennedy (Sarawak MAS) 22.71;

400m           (  7):  Nelson Keya (Papua INA) 49.06,  2. Lukman Jai (Sulawesi Selatan INA) 49.75,  3. Budi Ahmad Prayoga (Maluku INA) 50.19

800m           (  7): Fredy Pattiasina (Kalimantan INA) 1:57.54,  2. Sonny Wagdos (Davao PHI) 1:58.06,  3. Raymond Yew Ling Tung (Sabah MAS) 1:58.35

1500m         (  7):  Sonny Wagdos (Davao PHI) 4:05.35,  2. Fredy Pattiasina (Kalimantan INA) 4:08.25,  3. Raymond Yew Ling Tung (Sabah MAS) 4:10.51,  4. Monce Picarima (Maluku INA) 4:13.26,  5. Zainudin (Kalimantan Barat INA) 4:20.03;

5000m (  7):  Sonny Wagdos (Davao PHI) 16:25.99,  Zainudin (Kalimantan Barat INA) 16:48.66

L J        (  7): Wira Aditya (Kalimantan Barat INA) 6.50

S P               (  7): Adenin Bolhan (BRU) 12.27,  2. Andreson Rumangun (Papua INA) 11.80,  3. Hasin Pajri (Sulawesi Selatan INA) 11.69;

D T              (  7):  Adenin Bolhan (BRU) 39.31,  2. Abdul Rahman Lee (Sarawak MAS) 37.78,  3. Jeffrey Chan Wen Jie (Labuan MAS) 35.21,  4. Chua Kwong Cheung (Sarawak MAS) 33.83,  5. Anderson Rumangun (Papua INA) 33.80;

J T               (  7):  Raphael Ausn (Sarawak MAS) 56.98,  2. Acus Abadi Ndiken (Papua INA) 54.57,  3. Elecius Ndiken (Papua INA) 53.70,  4. Brinoth Alarick Larry (Sabah MAS) 49.98,  5. Liaw Choon Fatt (BRU) 47.37;

4x100m        (  7): Papua Team (INA) 42.39,  2. Brunei Team (BRU) 43.36,  3. Sabah Team (MAS) 43.56;

4x400m        (  8): Papua Team (INA) (Dominikus Ndiken, Artaban Nunaki, Nelson Keya, Herman Bitibalyo) 3:23.72;

WOMEN
400m    (  8):  Maziah Mahusin (BRU) 59.20 / National Record
1500m         (  7): Kesya Hattu (Maluku INA) 5:15.89,  2. Jollymae Gabaisen (Davao PHI) 5:26.02,  3. Norhalizah Mungkit (Sabah MAS) 5:27.62,  4. Leong Sheo Yee (BRU) 5:30.09;

T J               (  7): Teressa Frisca (Kalimantan Barat INA) 11.88,  2. Liew See Iee (Sarawak MAS) 10.98,  3. Michelle Pandian (Davao PHI) 10.97,  4. Jatifah Gesikin (Sabah MAS) 10.91;

S P               (  7):  Betty Hoong King Ching (Sarawak MAS) 11.72,  2. Olivia Wong Xiao Jing (Sarawak MAS) 10.22,  3. Denise Mary William (Labuan MAS) 10.18;

D T              (  7):  Olivia Wong Xiao Jing (Sarawak MAS) 35.32,  2. April Rose Guiang (Davao PHI) 31.03;

4x400m             (  8): South Sulawesi (INA) 4:07.44;


Palembang (INA),  15-18 Dec 2014  “17th ASEAN University Games”
-national university athletics team finished in 2nd with a haul of 7G, 10S, 9B (26 medals); Vietnam team became the overall champion for athletics (16+6+2=23);
-best results by Malaysian athletes as follows;
MEN
100m    (15)/+2.4:  ...2. Jonathan Nyepa 10.55w, ...5. Harith Ammar Mohd Sobri 10.62w;
200       (17)/+0.1:  Jonathan Nyepa 21.57,  2. Harith Ammar Mohd Sobri 21.76;
400m    (15):  Mohamad Arif Zulhilmi Alet 47.74, ...4. Mohd Fairol Nazim Mohd Nor 48.92;
800m    (16):  ...6. Kesavan Maniam 1:55.16
5000m  (17): ...15. Ahmad Luth Hamizan 16:40.09;
3000st   (16):  Ahmad Luth Hamizan 9:46.73
110mh  (18):  ...4. Muhd Ajmal Aiman Hassan 14.66/+1.2
400mh  (17): ...5. Eldy Sham Erlon 56.44, ...6. Muhamad Firdaus Mazalan-II  56.85;
H J        (15):  Navin Raj Subramaniam 2.09,  2. Kavee Alagan Anpalagan 2.09;
P V       (17): ...3. Iskandar Alwi 4.80;
L J        (16): ...3. Mohd Lukman Hakim Ramlan (96) 7.19/-0.3
T J        (18):  ...3. El Said Abdel Aziz 14.39/-1.1;
S P        (18):  Adi Alifuddin Hussin 16.60,  ...3. Mohamad Alif Hanif Affandi 14.59;
D T       (16):  Muhammad Irfan Shamsuddin (95) 53.63
Dec       (18): ...?. Mohamad Daniel Mokhtar ?? (11.36/+1.2, 5.99/-0.6, 8.96, 1.75, 53.08; 
4x100m (18):  ...3. National University Team (?,?,?,?)  41.90;
4x400m        (18): ...2. National University Team (Anchois Aron, Kannathasan Subramaniam, Mohd Fairol Nazim, Mohamad Arif Zulhilmi Alet) 3:14.15

WOMEN
100m    (15)/+1.8:  ...2. Zaidatul Husniah Zulkifli 11.62 / 2nd MAS All-Time
200m    (17)/+0.6:  ...2. Zaidatul Husniah Zulkifli 24.20 / 4th MAS All-Time
400m    (15):  ...2. Nurul Faezah Asma Mazlan 57.05,  ...5. Nurulassikin Mohd Rashid 59.86;
100mh  (18)/+1.3:  ...2. Raja Nursheena Raja Azhar 13.86,  ...4. Ku Munirah Ku Zamzuri 14.55;
400mh  (17): ...4. Saidatul Izzati Suhaimi 67.40;
H J               (16): ...3. Yap Sean Yee 1.73;
P V              (16): ...2. Chuah Yu Tian 3.00;
L J               (15): ...3. Noor Amira Mohamad Nafiah 6.29/0.0 / National Record,  ...6. Lily Hartini Ahmad Zabri 5.14/0.0;

T J               (17): ...3. Noor Amira Mohamad Nafiah 13.40/0.0, ...6. Lily Hartini Ahmad Zabri 11.77/-0.1;
S P        (17): ...3. Bibi Nuraishah Ishak 12.52;
D T       (15): ...2. Yap Jeng Tzan 44.39;
Hep      (16):  ..? Norliyana Kamaruddin ?/ (17.04/+0.1, 1.64, 9.84, 29.29/+0.4;
4x100m        (18):  ...3. National University Team (Raja Nursheena Raja Azhar, Zaidatul Husniah Zulkifli, Nurul Faezah Asma Mazlan, Lau Kah Lin) 47.74;
4x400m        (18):  ...2. National University Team (Nurulassikin Mohd Rashid, Zaidatul Husniah Zulkifli, Saidatul Izzati Suhaimi, Nurul Faezah Asma Mazlan) 3:54.22;


Chiang Mai (THA),  21 Dec 2014  “Chiang Mai Marathon”
-selected results from Malaysian participants;
MEN
Marathon
... 19. Seng Siew Yeoh 2:58:48

WOMEN
Half marathon
... 4. Lynn Guan 1:49:22

Singapore (SIN), 21 Dec 2014 “SAA Track and Field Series Meet”
MEN
H J        (21):  Mohd Ashraf Saipu Rahman 2.05


Cyberjaya,  21 Dec 2014  “Twincity Marathon”
-twin-city = Cyberjaya + Putrajaya; no sanction from authority;
MEN
Marathon
1. Lili Suhairi Md Yang Ghazali 3:02:53

WOMEN
Marathon
1. Chua Khit Yeng 3:59:19,  2. Loh Voon Ying 3:54:24,  3. Tang Chai Ling 3:55:57,  4. Choo Suit Mei 3:56:26 ... 1st veteran: Lim Sue Peng 3:59:55

Half marathon (veteran):  1. Susan Khoo (GBR) 1:40:49,  2. Anne Lee Khum Chiew 1:44:13

Read more...

Malaysian Athletics Results 2014 - Issue 9

>> December 30, 2014

MALAYSIAN  ATHLETICS  RESULTS  2014 – 9
-by Jad Adrian, ATFS statistician for MAF/KOM           
-email: info@adriansprints.com        


Kuala Lumpur,  8 November 2014  “MISCF Athletics championships”
-MICHF = Malaysian Indian Sports and Cultural Foundation
-held at the National Sports Council training track; wind-reading not taken; selected results as follows;
Boys/under-19
5000m         : G. Sivanehswaran (FT) 16:57.24; 2. S. Poovasanthan (Pah) 17:16.55;

Girls/under-16
100m    : Shereen Samson Vallabouy (Prk/98) 12.7h
400m    : Shereen Samson Vallabouy (Prk/98) 61.0h

Girls/under-19
5000m  : Pavithtra Devi Jayaindraan (Sel) 22:01.79


Ipoh,  9 November 2014  “Perak All-Comers Athletics Championships”
-best results as follows;
MEN
100m           /nwi: 1h5 Harith Ammar Mohd Sobri 10.7h,  2h5 Mohd Zabidi Ghazali 10.8h,  3h5 Jonathan Nyepa (96) 10.9h,  4h5 Nixson Kennedy 11.1h,  5h5 Kannathasan Subramaniam 11.2h

200m           /all nwi: 1h5 Jonathan Nyepa (96) 21.9h,  2h5 Kannathasan Subramaniam 22.0h,  3h5 Harith Ammar Mohd Sobri 22.1h,  4h5 Hamizi Arobi 22.3h,  5h5 Anchois Aron 22.4h,  6h5 Kwong Kar Jun 22.5h,  7h5 Sebastian Lee Azcona 22.6h

400m           :  1r2 Mohd Fairol Nazim 49.4h,  2r2 Schzuan Ahmad Rosely 50.3h;  1r4 Ku Amir Syazwan Ku Sharif (96) 50.2h

800m           : 1r1 Jegan Arumugam 1:56.8h,  2r1 Kesavan Maniam 1:57.4h,  3r1 Dekeeshgaaren Sasigaran (95) 1:58.9h

1500m         : Kesavan Maniam 2:05.2h,  2. Tan Wei Heng 4:05.7h,  3. Mohd Syafiq Shamsl Bahri 4:08.9h,  4. Jeevinthiran Victor Ravinthiran 4:10.9h;

5000m  : Tan Wei Heng 16:10.3h,  2. Christopher Soosai 16:19.2h

110mh         /nwi:  Muhammad Zulfikri Yusri (98) 15.7h,  2. Zakaria Usup (PDRM) 15.9h,  3. Ghasfar Gabra 16.0h

L J               : Mohd Sharin Azuan Jamaika (96) 7.23/nwi,  2. Nik Lukmanul Hakim Nik Yahya 7.19/nwi,  3. Nasharudin Fitri Zaini 7.02/nwi,  4. Mohd Shaifuddin (Mohd Saifuddin Ishak SEL 190492, Paralympics ??) 6.98/nwi;

H J        : Muhd Ashraf Saipu Rahman 2.14,  2. Mohd Zulhelmi Rosli (Ter/96) 1.90

T J        : Muhammad Hakimi Ismail 15.96/nwi

S P        : Goh Wei Kiang 12.35,  2. Ting Aik Hou (Sar/97) 12.16,  3. Mohd Amirul (Prk/??) 11.35

D T       : Chuo Kwong Cheung (Sar/97) 33.57

J T        : Teoh Tzen Yih (Pen/95) 50.40,  2. Mohamad Ali Hamid 49.70

10,000m W        : Muhammad Khairil Harith Harun 48:56,  2. Mohamad Shamrin Mohd Aris 51:13

4x100m : KOM/MAF Team (?,?,?,?) 41.4h

4x400m : KOM/MAF Team (?,?,?,?,) 3:20.5h,  2. KOM/MAF Team 2 (?,?,?,?) 3:20.6h

WOMEN
100m           /all nwi:  1h2 Noor Shahidatun Nadia Mohd Zuki (96) 12.4h;  1h3 Zaidatul Husniah Zulkifli 11.5h,  2h3 Zaidatul Husna Zulkifli  12.0h,  3h3 Thana Teoh (pelapis MSN team, unknown??) 12.5h

200m           /all nwi: 1h2 Zaidatul Husniah Zulkifli 24.2h,  2h2 Zaidatul Husna Zulkifli 24.7h,  3h2 Siti Nur Afiqah Abd Razak (98) 24.9h,  4h2 Nurul Faizah Asma Mazlan 25.1h,  5h2 Thana Teoh 26.1h;   1h3 Saidatul Izzati Suhaimi (96) 26.1h

400m           : 1r1 Saidatul Izzati Suhaimi (96) 60.3h;  1r2 Siti Nur Afiqah Abd Razak (98) 59.3h,  2r2 Nurul Faizah Asma Mazlan 59.6h

800m    : Sheeren Samson Vallabouy (98) 2:29.8h

100mh /nwi:  1r2 Norhazwani Abdul Haris (99) 15.4h

400mh  : Norhazwani Abdul Haris (98) 69.8h

H J        :  Nur Syahirah Md Osman (Prk/98) 1.56,  2. Nani Shahiera Zawawi (Ter/96) 1.53

L J               :  Noor Amira Mohamad Nafiah 6.15/nwi,  2. Noor Shahidatun Nadia Mohd Zuki (96) 5.89/nwi,  3. Noor Shila Idris 5.35/nwi,  4. Nurul Atikah Abidin (Ter/96) 5.12/nwi;

J T               :  Celine Kong (97) 37.25,  2. Nur Syazana Tarmuji (Mal/130496) 31.27,  3. Nur Rajaah Atirah Akram (Prk/98) 30.99

4x400m :  KOM Team (?,?,?,?) 4:06.16


Penang, 16 November 2014  "29th Penang Bridge International Marathon"
-first edition in 1985; World's longest bridge marathon and is an IAAF/AIMS certified course;
-attracted over 60,000 participants (all categories) and is apparently the "World record" for bridge run with the highest number of participants;  total cash prize RM 151,700 (~USD marathon’s champions gets USD 6,500;  selected results as follows;

MEN
Marathon (*all Kenyans)
1. Alex Melly 2:19:49.6,   2. Kogei Hosea Kipyego 2:21:24.2,   3. Joseph Kito Mutinda 2:21:28.4,   4. Nelson Kirwa Rotich 2:22:21.3,   5. Joseph Kariuki 2:23:11.1,   6. Bernard Muthoni 2:23:28.5,   7. Kiptoo Joackim Kemboi 2:25:34.9,   8. Robert Kilagat Kosgei 2:26:32.0,   9. Peter Kipleting Keter 2:27:19.5,   10. Cyprian Kiogora Mwobi 2:28:29.8;   ... 1st three for veterans: Julius Kimtai Rotich 2:38:01.5,   Caleb Chengwony Chemweno 2:38:01.7,   Hillary Kipkeny Koech Kipkering 2:39:25.6

Marathon / Malaysia
1. Fabian Osmond Daimon 2:47:03.4,   2. Shaharudin Hashim 2:47:28.0,   3. Muhaizar Mohamad 2:47:37.7,   4. Mohamad Affindi Nudin 2:56:15.6,   5. Baskaran Kuppusamy 2:59:35.5,   6. Ruston Masri 3:01:43.9,   7. Daved Simpat 3:03:57.5,   8. Sahrizan Ahmad 3:04:44.4,   9. Neo Shun Jie 3:07:21.2,   10. Chaless Sivasanngaran 3:11:46.3

Half Marathon
1. James Maregu (KEN) 1:06:28.6,   2. Eliud Kering (KEN) 1:07:49.0,   3. Kibarus Alex Kipkoror (KEN) 1:08:09.1,   4. Rutto John Kipkorir (KEN) 1:08:26.3,   5. Junius Kiptalam Kimuge (KEN) 1:08:53.3, 
6. Venugopal Rajendran 1:14:41.8,   7. Ow Yong Jin Kuang 1:15:25.0,   8. Mohd Syahidan Alias 1:18:43.5,   9. Jasni Khairil Jamaluddin 1:19:13.8,   10. Muniandy M.Kisna 1:20:02.3,   11. Ramesh (SIN) 1:21:11.2; .... next Malaysian finishers;  Mohd Faisal Said 1:22:20.1,   Lok 1:22:50.0,   Kuan Mee Huat 1:23:09.2,   Lee Kim Hing 1:23:14.1 (3rd veteran);   ...  1st two veterans:  Prasoet Phaisan (THA) 1:20:28.9,   Khanit Tengisi (THA) 1:20:35.4;  marked red = maybe different individual??

10km run
1. Calvin Boon Chang Yik 37:12,   2. Jayakumar Ramasamy 37:37,   3. Soh Wai Ching 39:16 ; 
10km run junior
1. Yaasahan Raj Annavi 36:55,   2. Jensen Julian (???) 37:29,   3. Surin Rakdee (THA) 37:41

WOMEN
Marathon
1. Margaret Njuguna (KEN) 2:58:41.7 (1st veteran),   2. Frida Jepkite Lopeda (KEN) 3:04:11.3,   3. Jane Rotich (KEN) 3:05:20.5,   4. Viola Jepchirchir Kimeli (KEN) 3:08:25.8,   5. Cecilia Warutumo Wangui (KEN) 3:10:47.3,   6. Susan Jemutai Chepkwony (KEN) 3:15:07.5,   7. Caroline Kigen (KEN) 3:19:50.9,   8. Debbie Chinn (USA) 3:25:46.37 (2nd veteran),   9. Purity Serem (KEN) 3:36:09.5,   10. Ng Sun Nee 3:38:12 (1st Malaysian/ 3rd veteran),  11. Eng Lin Mee 3:42:12.1,  12. Yuan Yufang 3:45:43.7,   13. Kona Liau 3:49:34.2,   14. Thida Sonjaroen (THA) 3:53:08.6,   15. Chong Guik Guik 3:55:42.1,   16. Lucy Bailey (???) 3:56:32.3,  ... next Malaysians:  Eng Seok Ling 3:59:03.8,   Christine Loh Woon 3:59:34.6,   Ewe Bee Hong 4:01:01.5;
*marked red: It’s just impossibe for this 47-year-old runner to participate in both Marathon at Penang Malaysia and Half marathon (finished 2nd) at Bangkok Thailand on the same day !!

Half Marathon
1. Jackline Nzivo (KEN) 1:19:48.9,  2. Noor Amelia Musa 1:25:15.0 (National Record),   3. Susan Khoo (GBR) 1:33:55.3 (1s veteran),  4. Yee Pei Ni 1:35:58.6,   5. Chua Khit Yeng 1:38:00.1,   6. Loh Voon Ying 1:38:04.8,   7. Chuah Joo Khim 1:41:25.9,  8. Yang Serene (SIN) 1:42:23.2,   9. Mabel Low (SIN) 1:43:27.4,   10. Lim Ai Lin 1:43:57.3 (2nd veteran),   11. Titina Sorsak (SLO) 1:44:14.7,   12. Joanne Grange 1:44:57.6;   next Malaysians:   Wong Chooi Lin 1:46:17.6,   Tan Mei Wai 1:46:45.9,   Eunice Ham Su Yee 1:47:05.6,   June Y. 1:47:37.1,   Teh Suat Lay 1:47:40.5,   Norazilah Osman 1:48:05.1,   Puah Lay San 1:49:03.7,   Ling Chin Chin 1:49:46.8

10km run
1. Sanggeetha Subramaniam 44:19,   2. Kay Lewis (AUS) 47:37,   3. Tan Bee Ping 49:02,   4. Lim Beng Choo 49:44,   5. Rachel Chicken 50:15,   6. Amara Sae-Heng 50:16,   7. Lorna Wong 50:29,   8. Chong Ah Tin 51:35,   9. Kamala Devi Kolanthai 53:09,   10. Carolyn ?? 53:10

10km run Junior
1. Tamika Baynes (???) 43:47,   2. Charlotte Combrink (NED) 47:56,   3. Janice Loh Yinjin 48:23,   4. Lim Liang Hui 48:31,   5. Lucy Tranter (AUS) 48:47,   6. Kim Khoo 48:57,  7. Ooi Yuu Mei 49:06,   8. Celine Goh Tze Wei 51:20,   9. Megan Elizabeth Teoh 51:53,   10. Wong Jiayi 52:22


Arau, 21-23 Nov 2014  “3rd UniMAP Open Track and Field Championships”
-wind-reading not reported in several (afected) events;  best results as follows;
MEN
100m           (22)/+2.0:  Harith Ammar Mohd Sobri 10.55,  2. Muhd Amiruddin Jamal (SIN) 10.55,  3. Mohd Izzuddin Yahaya 10.56,  4. Amirul Mukimin Yusmiza 10.98,  5. Muhamad Idris Zakaria 11.01,  6. Sebastian Lee Azcona 11.02,  7. Asnawi Hashim 11.12;
-semis          (21):   SF1/+1.2:  1s1 Mohd Izzuddin Yahaya 10.77,  2s1 Harith Ammar Mohd Sobri 10.79,  3s1 Sebastian Lee Azcona 11.17;   SF2/+1.3:  Muhd Amiruddin Jamal (SIN) 10.88;
-heats          (21):   H1/+0.3:  1h1 Mohd Izzuddin Yahaya 10.76,  2h1 Amirul Hakim Yusmiza 11.16,  3h1 Sebastian 11.17;   H3/+1.7:  1h3 Muhd Amiruddin Jamal (SIN) 11.15;   H4/+1.6: 1h4 Muhamad Idris Zakaria 11.16;

200m           (23)/+2.0:  Harith Ammar Mohd Sobri 21.75,  2. Mohd Izzuddin Yahaya 21.78,  3. Khairul Hafiz Jantan (Mal) 22.07,  3. Mohamad Baihaqi Razlan 22.54;
-heats          (22):   H1/+1.5:  1h1 Khairul Hafiz Jantan 22.03,  2h1 Ku Amir Syazwan Zakaria 22.31,  3h1 Harmizi Arobi 22.52,  4h1 Mohamad Baihaqi Razlan 22.65;    H3/+2.0:  1h3 Asnawi Hashim 22.67

400m           (22):  Mohamad Arif Zulhilmi Alet 48.35,  2. Dinesh Krishnan 49.13,  3. Mohd Fairol Nazim Mohd Nor 49.37,  4. Harmizi Arobi 50.33,  5. Khairul Hafiz Jantan 50.66

800m           (21):  Kesavan Maniam 1:56.23,  2. Dekeeshgaaren Sasigaran 1:57.63,  3. Parthiban Murugiah 1:58.34,  4. Tan Wei Heng 1:59.90

1500m         (23):  Dekeeshgaaren Sasigaran 4:20.77,  2. Tan Wei heng 4:20.78,  3. Kesavan maniam 4:20.94

H J               (21):  Muhd Ashraf Saipu Rahman 2.05,  2. Kavee Alagan Anpalagan 2.00,  3. Navin Raj Subramaniam 1.95

L J               (21):  Muhammad Hakimi Ismail 7.02,  2. Lukman Hakim Ramlan 7.00,  3. Nik Lukmanul Hakim Nik Yahya 6.85,  4. Nasharudin Fitri Zaini 6.74

T J               (21):  Muhammad Hakimi Ismail 15.41,  2. Nik Lukmanul Hakim Nik Yahya 14.65,  3. Zaulazri Md Zain 14.06,  4. Mohamad Azharishah Satar 13.94

S P               (22):  Adi Alifuddin Hussin 15.44,  2. Mohamad Alif Hanif Afandi 13.90

D T              (23):  Mohd Khairi Harun 37.88,  2. Adi Alifuddin Hussin 37.20,  3. Mohamad Alif Hanif Afandi 34.61,  4. Mohd Firdaus Jamen 33.96,  5. Arif Johari 33.54,  6. Muhammad Norzukhakim Norli 33.27

J T               (21):  Mohmad Ali Hamid 53.16,  2. Muhamad Akmal Md Zain 52.99

4x100m        (22):  MASUM Team (?,?,?,?) 42.09,  2. UniMAP Team (?,?,?,?) 42.11

4x400m        (23):  Pelapis MSN Team (?,?,?,?) 3:21.52,  2. MASUM Team (?,?,?,?) 3:22.02

WOMEN
100m    (22)/+1.5:  Zaidatul Husniah Zulkifli 11.88
200m    (23)/+1.5:  Zaidatul Husniah Zulkifli 24.26,  2. Thana Teoh 26.63

400m           (22):  Nurul Faizah Asma Mazlan 57.18,  2. Saidatul Izzatti 59.03,  3. Thana Teoh 60.01,  4. Nurulassikin Mohd rashid 60.45

H J               (22):  Norliyana Kamaruddin 1.63,  2. Nur Syahirah Mohd Osman 1.63,  3. Yap Sean Yee 1.60;

L J               (22):  Noor Amira Mohamad Nafiah 6.16/nwi,  2. Noor Shahidatun Nadia Mohd Zuki 5.61/nwi,  3. Lily Hartini Ahmad Zambri 5.03/nwi

T J               (21):  Noor Amira Mohamad Nafiah 12.99,  2. Noor Shahidatun Nadia Mohd Zuki 12.68,  3. Nurul Ashikin Abbas (Prk) 11.45,  4. Lily Hartini Ahmad Zambri 10.97,  5. Noor Anina Azni Mohamad Latif (Prk) 10.78

S P        (21):  Bibi Nuraisyah Ishak 12.52,  2. Anny Tang Siew Ung 10.19

D T              (22):  Anny Tang Siew Ung 32.28,  2. Nur Fatin Izzati Mohd Hashim 30.39,  3. Bibi Nuraisyah 30.10

J T               (21):  Nur Rajaah Atirah Mohd Fakrul Ikram (Prk) 33.18,  2. Siti Rohani Mohd Rodzi (Prk) 30.32

4x100m        (22):  MASUM Team (?,?,?,?) 48.77

4x400m        (23):  MASUM Team (?,?,?,?) 4:06.36


Hong Kong (HKG),  23 Nov 2014  “International Road Race Walking Championships”
-results by Malaysain athletes;
MEN
20km walk
1. Muhammad Khairil Harith Harun 1:37:57,  ...3. Umasuttan Ganesan 1:42:34, ...5. Mohamad
Shamrin Aris 1:44:28

WOMEN
20km walk
1. Elena Goh Ling Yen (96) 1:53:26,  ...3. Pua Ling En (95) 1:59:15


Acknowledgments
Mr Heinrich Hubbeling, Mr Nazmizan Muhammad, Mr Rasu Maniam, Mr Simon Lau


Read more...

ASIAN LEADERS (Men)

To be updated

STATISTICS

STATISTICS

ASIAN LEADERS (Women)

To be updated

Statistics


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