Merah Ara Mara Marak: Route 13, 14, 15

Monday 28 March 2011

Route 13, 14, 15

Route 15 : Ahad 27/03/2011 10.03am-10.42am = 39 minit

Pusingan 1 : JH4-JH3-'JH3B'-JH4-JH9-JH5-'JH8'-JH4. 10.03-10.11. 8 MINIT.
Pusingan 2 : JH4-'JH8'-JH5-JH9-JH4-'JH3B'-JH3-JH4. 10.11-10.19. 8 MINIT.
pUSINGAN 3 : 10.19-10.27. 8 MINIT.
pUSINGAN 4 : 10.27-10.35. 8 MINIT.
Pusingan 5 : 10.35-10.42. 7 minit.

JALAN H3

|'JH|[74|72|70|68|66|64|62|60|58|56|54|52|50]| |[48|46|44|42|40|38|[][][32|30|28|26|24]| |

|3B'|[69||67|65||63|61|59||57|55|53||51|49||47]| |[45|43|41|39|37|35][ ][ ][29|27|25|23]| |

JALAN D2/JALAN H4

[ ][ ][ ]|J| [46][44][42][40][38][36][30][28][26][24][TNB][RUKUNTETANGGA]|'J|
[///////]|H|
[ ][ ][ ]|9| [##########PANGSAPURI HM##########][RUKUNTETANGGA]|8' |

[\\\\\\\]| JALAN H5

Route 14 : Sabtu 26/03/2011 7.00pm-7.30pm = 30 minit

Pusingan 1 : JH4-'JH8'-JH5-JH9-JH4-'JH3B'-JH3-JH4. 7.00-7.08. 8 minit.
Pusingan 2 : JH4-JH3-'JH3B'-JH4-JH9-JH5-'JH8'-JH4. 7.08-7.15. 7 mnit.
Pusingan 3 : 7.15-7.23. 8 minit.
Pusingan 4 : 7.23-7.30. 7 minit.

JALAN H3

| 'JH|[74|72|70|68|66|64|62|60|58|56|54|52|50]| |

| 3B'|[69||67|65||63|61|59||57|55|53||51|49||47]| |

JALAN D2/JALAN H4

[ ][ ][ ][ ]|J| [46][44][42][40][38][36][30][28][26][24][TNB][RUKUNTETANGGA]|'J|
[//////////]|H|
[ ][ ][ ][ ]|9| [##########PANGSAPURI HM##########][RUKUNTETANGGA]|8'|

[\\\\\\\]| JALAN H5

Route 13 : Jumaat 25/3/11 6.50pm-7.24pm = 34 minit

Pusingan 1 : JH4-'JH7'-JH5-JH9-JH4-JH3-JH4. 6.50-6.57. 7 minit.
Pusingan 2 : JH4-JH3-JH4-JH9-JH5-'JH7'-JH4. 6.57-7.04. 7 minit.
Pusingan 3 : 7.04-7.11. 7 minit.
Pusingan 4 : 7.11-7.18. 7 minit.
Pusingan 5 : 7.18-7.24. 6 minit.

JALAN H3

[70][68][66][64][62][60][58][56][54][52][50]||[48][46][44][42][40][38][][][32][30][28][26][24] | |

[67][65][63][61][59][57][55][53][51][49][47]| |[45][43][41][39][37][35][ ][ ][29][27][25][23]| |

JALAN H4

|J| [46][44][42][40][38][36][30][28][26][24][TNB] [KAWASAN RUKUN TETANGGA] |'J|
|H|
|9| [##########PANGSAPURI HM##########] [KAWASAN RUKUN TETANGGA] |8'|

|JALAN H5

2 comments:

Nida30 March 2011 at 00:10
Hcy..go, go, go! Ida de exer ngemop, nyapu n masak jer...heh.. Khamis ni gi umrah seminggu dgn keluarga mertua.
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Ibu WA Alim30 March 2011 at 00:30
Tk Nida. Lagi ok ape ngemop, nyapu & masak tu..

Then, umrah tu blh bertawaf and bersaei byk..
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31/03
Don't get too stressed over your looks. Remember that love for yourself is more important than anything else, because it's what moves you to achieve things.

30/03
Watch your posture. How you carry yourself affects how people perceive you more than you think! Perk up that chin, throw those shoulder back, and glide through the air as if you just signed a ten million dollar contract.

29/03
Educate yourself in culture. Stay on top of the arts, film, music, fashion, news and all things hip.

28/03
Smile, and do it like you mean it. To smile genuinely, you have to be genuinely happy with yourself. Don't hide behind your smile all the time. If you are unhappy about something, express your opinion.

27/03
Remember: Clothes don't make you, they complement you.

26/03
Never put blush on the apples of the cheeks. Keep it BELOW the cheekbone and away from the eyes.

25/03
Rid yourself of any insecurities. If your shoulders are slouching and you have a scared look on your face you will look bad even in a Gucci & Manolo shoes.

24/03
Mind your style, from top to bottom. There are two things that can make or break your look:your hair and your shoes.

23/3
Give Mud Therapy a Try! It detoxifies the joints in your body, releases stress, and revitalizes your skin.

22/3
Get fit. Being healthy is a million times more important than being thin. Check with your doctor for your proper weight range and work to get and stay within it.

21/4
Be fashionable. This one is a given, but a lot of people don't realize how wrong they are in the clothes they wear. Learn about your body type, height, skin tone and preferences. Discover yourself, and fashion will come to you.

20/5
Think of yourself as attractive. No one has the right to judge how you look but you, and if you decide to be good-looking, then that is what you will portray and that is what you will be!

18/4

Stand up straight. This makes you look like you respect yourself, and others will follow your lead. Plus, it has the visual effect of smoothing out any bulges that aren't particularly flattering.

17/3
Feel good about yourself. When you feel good, you look good. People are attracted to and feel comfortable with people who respect themself.

16/3
Whiten your teeth. Everyone looks better with whiter teeth, and it's not very expensive if you buy the strips you can apply yourself.

15/3
True beauty comes from within! Maintain positive thoughts about yourself and others. Be positife inside and you will glow on the outside.

14/3
Smile! You will look and feel truly beautiful.

13/3
Shoes with heels will make your legs look amazing; if those aren't possible, wear some funky tennis shoes.

12/3
Try your perfumes (if you have them), and see what makes you feel best.

11/3
Smile and be Friendly! This is the first ingredient for beauty.

10/3
Don't change your interests or values just because the outside of you is getting a makeover.

9/3
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8/3
Be yourself! Get over jealousy and comparisons to others. See what makes others look good. How do they accentuate the possitive?

7/3
Take care of your lips. Use a medicated chapstick, and add lip gloss when appropriate.

6/3
Confidence is one of the sexiest things in the world. Embolden yourself! Keep your posture straight and your head up.

5/3
Get enough sleep. This will help you to always look your best. Regular sleeping patterns help your body to effectively regenerate and feel great the next day!

4/3
Exercise. Looking great means feeling good about yourself and staying healthy.

3/3
Hot showers can damage your skin, drying it out. Try taking a warm shower, and eventually turning the water down to cool. This will help to close your pores after the warm shower.

2/4
Use a gentle soap like Dove for acne prone skin. It makes your skin a lot less oily because its PH balanced.

1/4
Pick clothes that flatter your body, but dom't go too far. People get the wrong impression if you show too much skin.

Make sure to brush and floss your teeth at least twice a day. Make sure to floss at bedtime and use a cheap gum massage,
to get under the gum flap. You want to prevent the buildup of plaque, which can discolor your teeth.

Drink lots of water. Rinse your mouth thoroughly after every meal or snack to make sure no food residue is sticking to your teeth.

If you smoke try to cut down as much as possible and of cource it is better for your health to quit smoking altogether as you no doubt know.

Try to eat a better diet with lots of raw foods - fruits and veggies. Make huge salads. Avoid fast food and processed food as much as possible.

Make appointments to get your teeth cleand regularly!

Regular use of paste of bi-carbonate of soda with water removes the surface stain from the teeth.

Coffee and tea are notorious for causing teeth staining. Make sure to sip or rinse your mouth with water while you're drinking coffee or tea and after you're done. Colas and wine can also cause stain on the teeth.

Some fruits such as strawberries are excellent tooth whiteners. Strawberries can be rubbed on the teeth or mashed up in a paste and brushed on. Leave on the teeth for five minutes. Rince well.

Avoid drinking water with any added fluoride or using toothpaste with fluoride as it's been reported that it can discolor or stain your teeth.

Baking soda has long been used for dental whitening. Many types of tooth paste have baking soda in their ingredients because of its effectiveness.

Application of a paste of lemon juice and a salt in the yellowish tint of the teeth is a wonderful way of eradicating that dull color of the teeth.

Rubbing the inner white part of an orange peel in the discoloured teeth gives a lovely white shine.

31/8/2009
Regular physical activity reduces the risk for many diseases, helps control weight, and strengthen muscles, bones, and joints.

30/8/2009
Be active. The safest and most effective way to lose weight is to reduce calories and increase physical activity.

29/8/2009
Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.

28/8/2009
Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from the food) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).

27/8/2009
Remember to do squats! They strengthen all of the major muscles of the lower body.

26/8/2009
"Eat your fruits and vegetables." Healthy diets rich in fruits and vegetables may reduce the risk of cancer and chronic diseases.

25/9/2009
Lift weights. It is a myth that women who lift weights will get bulky muscles.

24/3/2010
Did you overeat this holiday weekend? Don't feel guilty about it, because it is O. K. to let go every now and then. But, recommit today to eat well and keep exercising.

23/9/2009
Be physically active, at a moderate intensity for at least 30 minutes most days of the week.

22/1/2010
Hang a Food Pyramid chart on your wall to remind you to eat accordingly.

21/1/2010
Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you feel thirsty.

20/8/2009
Stay motivated! Surround yourself with fitness reminders at home, work, and on the computer.

19/8/2009
At times, you will not feel like exercising. If you're just feeling a little tired or low on energy, go ahead and try to complete your routine. The workout will boost your energy level and your mood.

18/8/2009
Enroll in a class, such as ballroom dancing, yoga, or even in pottery making.

17/8/2009
when you accomplish one of your short-term or long-term goals, make sure that you reward yourself well!

16/8/2009
Identify what you want to accomplish with your health, strength and weight. Set goals to plan for success.

15/8/2009
Want to stay young? Scientific research has shown that exercise can slow the physiological aging clock.

14/8/2009
Strength training is important for cardiac health because the risk of heart disease is lower when the body is leaner.

13/10/2009
Set a target weight for a specific occasion such as a vacation or family reunion.

12/8/2009
Do pushups, situps or other exercises during commercial breaks. Stretch during the show!

11/8/2009
Surround your self with people and things that remind you to live a healthy lifestyle.

10/8/2009
When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

9/9/2009
Eat breakfast so that you don't pig out later on.

8/9/2009
People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.

7/8/2009
Join a sporting team with your friends.

6/8/2009
Who ever said physical activity is all work and no play? Participate in physical activities you enjoy!

5/8/2009
"Ultimately, I am what I choose to be; my self-esteem follows the same path."- Anonymous

4/8/2009
The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weight or rapidly taking the stairs.

3/8/2009
To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling or dancing.

2/8/2009
Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or basic stretching.

1/8/2009
"Physical fitness is not only one of the most important keys to a healthy body, it is the basic of dynamic and creative intellectual activity." John F. Kennedy