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Khairul Ikhmal

@khaismail01

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Salam Aidilfitri ✨ by @khaismail01

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14

4 months ago

Langkawi International Half Marathon 2025 🦅

Last dance for 2025. No target, just wanted to enjoy the run but yeah, still takde luck for this race. Vomited at KM-18 and just did run-walk-run sampai FL.

Nothing much to expect, nasib baik gambar on point and scenery cantik! 😂

Thank you to my team @social.athltcs and a big huge shoutout to @lihm.official for the incredible atmosphere along race. 👏🏻 taken in Langkawi Island, Malaysia by @khaismail01

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8 months ago

Never thought I could go this far. Bila fikir balik, the journey wasn’t easy at all. Tak pernah terlintas pun that I’d get my second ANC for my degree but Allah plan was totally different.

To my family and friends, this success comes from your endless support. Let’s celebrate this special day together. Make them smile, make them proud. Insya-Allah, I will never stop learning and will always be eager for more opportunities that come my way. Thank you everyone! 🫶🏻 taken in Dewan Agong Tuanku Canselor (DATC), UiTM Shah Alam by @khaismail01

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20

8 months ago

Kuala Lumpur Standard Chartered Marathon 2025

The route definitely wasn’t fun, mate! 😅 For sure, this one’s not the kind of course to chase a big PB. Everything went smoothly until around KM-18. Then boom, the same thing happened as last year, cramping like crazy! 🥲

The main goal was to go sub 1:32 but the official result came out slightly slower than I hoped. Totally my fault for skipping the second last water station and not taking any electrolytes or salt sticks!

Not the race I wanted but hey, that’s racing. Anything can happen out there. Time to rebuild and take it as a lesson! 💪🏻

Big thanks to @social.athltcs for the slot and of course to all my friends who cheered and helped me when the cramps hit. You guys are the real MVPs that day! 🙌🏻🔥

(Psst… Strava says something else tho 👀😆)

Distance: 21.50KM
Avg Pace: 4:21 /km
Official Time: 1:33:28
Strava/Coros: 1:31:35 taken in Kuala Lumpur by @khaismail01

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33

10 months ago

Score Marathon 2025 (10KM Malaysian Men’s Open)

Yesterday, marked my fitness benchmark for the 10KM distance. The last time I did a 10KM time trial was back in 2023. Throughout 2024, I’ve mostly focused on half marathon races. It’s time for me to change the game! 😂

The race went smoothly. Had enough sleep, well-prepared with my gear and nutrition plan, arrived early and body responded very well throughout the race, even though the route was completely rolling.

A big thank you to @ahmdsykir_ for the training program. It was incredibly painful to stay committed through the 11 weeks of specific workouts. Also, thank you to my team @social.athltcs for your unwavering support during the race. It was superb experience and atmosphere to run again in @scoremarathon.

Let’s use this benchmark as part of the preparation for @klscmarathon. Keep head down and work little harder. Let’s get back to the grind! 🤟🏻 taken in Putrajaya by @khaismail01

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53

a year ago

It’s a W4D3 thing! I’ve been working towards a sub-20 with 4 weeks left before the real TT but sifu @farhatfaez always bahan bila nak sub-20. So, I decided to do the TT early! 🤣

It’s an unofficial PB but we did it on track using track mode. So, kali ni kita claim PB guna Strava.

Thank you so much to @cicikemaruwey, @ihyak_ and @farhatfaez for pacing the second pack. It’s been great to be part of the workout given by @therunningsaga and shoutout to @bukanrunclub for the picture! taken in Stadium Merdeka by @khaismail01

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41

a year ago

Langkawi International Half Marathon 2024 🦅

Last race for this year. Didn’t set any specific target since I couldn’t maintain the mileage and training plan I was supposed to reach. I just tried my luck, aiming for 4:30 - 4:40 to see how my body would react during the race but yeah, bonked after KM-15. 🤣

It’s a bit frustrating but it is what it is. However, I’m really happy to see all my friends achieving their PB. Spending time with them was one of the best parts of this runcation and I think we should definitely repeat this next year!

To those who wished me the best, thank you! I truly appreciate it! Big thanks to my runcation team @social.athltcs and a huge round of applause to @lihm.official for organizing such an amazing event! 👏🏻

#socialathleticsmy taken in Langkawi Island, Malaysia by @khaismail01

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21

2 years ago

Kuala Lumpur Standard Chartered Marathon 2024

One of the toughest races I’ve had. I prepared with a 9 week training block focused more on building tempo and threshold effort. I thought I could achieve my #projectbreaking135 but the race became more difficult and challenging than expected.

The route humbled me. The initial plan was to run with a negative split strategy but I got too excited and rushed my pacing. I used my threshold pace too early, which only lasted for about an hour until KM-15. After that, I struggled with lactic acid buildup and poor nutrition management, facing cramps at KM-19 and KM-21. At that point, I just focused on finishing the race!

A bit disappointed that I didn’t achieve my target but hey, it’s still a PB, right? I think I need a better training program and nutrition plan.

Since dah start kerja ni, actually memang burnout bila nak continue training. Dari 6 times training per week reduce to 5 times training per week sebab badan terlalu fatigue. Also, I’ve lost a lot of time. Masa training pun berubah 100%. Sometime perform, sometime drop. But that’s part of running. Things can be unpredictable!

I also want to give the biggest credit to my crew @social.athltcs for always showing up to support me and other runners. Shout out to @klscmarathon for the vibes and the challenging route. Let’s keep head down, move on and prepare more properly for the next race!

Distance: 21.48KM
Avg Pace: 4:33 /km
Net Time: 1:37:39
Strava/Coros: 1:35:49

#socialathleticsmy taken in Dataran Merdeka by @khaismail01

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43

2 years ago

Score Marathon 2024 (21KM Malaysian Men’s Open - Speed)

The day I wasn’t expecting to achieve my #projectbreaking140. My body and legs were fatigued due to a 10-hour event for 2 days at Score Expo and lack of sleep.

During the race, I chose to finish with a solid time. I tried to increase and maintain my target pace for the first 10km. Surprisingly, my body felt very good until KM-17 but then my legs became heavy and showed signs of cramping (I think I lack of electrolytes because I only depend on mineral water during the race 😅).

But alhamdulillah, I achieved my target. I tried to increase my pace on the hills and maintain it on the flat route. I didn’t skip any water stations but still struggled with managing my nutrition.

Thank you to my crew @social.athltcs for supporting me throughout the race. Shout out also to @scoremarathon for the well-organized event. Looking forward to my next #projectbreaking135 at KLSCM! Let’s gooo!!!

Distance: 21.16KM
Avg Pace: 4:38 /km
Net Time: 1:38:07
Strava/Coros: 1:37:45

#socialathleticsmy taken in Putrajaya by @khaismail01

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53

2 years ago

ALEPS EKIDEN Half Marathon 2024 (21KM Mixed Open)

Distance: 5.05KM (Relays)
Avg Pace: 4:03 /km
Previous PB: 23:10
New PB: 20:15
Net Time Team: 1:47:56
Team Position: 29

An unexpected race. I joined because I wanted to run with the @social.athltcs crew and just having fun. Took as first runner and my target is to finish under sub20. Trying to follow 3:50 /km pack but only lasted till KM-3 and then gone.

I know 5KM is not my game since my focus for this year was to break my PB on Half Marathon race. Since it was a short distance race, I know that I lack of doing anaerobic workouts and focused more on building my aerobic endurance.

But it’s okay! I take this PB as my new benchmark for preparing my next race. I know It’s part of the challenge that I must take and learn for the next race. Keep your head up!

Kudos to Team A and B @social.athltcs for your result. Korang memang the best! Congrats also to my team sebab dah do the best. Takde korang maybe tak berapa fun and gila-gila untuk support other teams. See you all on the next race!

#socialathleticsmy taken in Subang Jaya by @khaismail01

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2 years ago

Twincity Marathon 2024 (21KM Men’s Open)

Distance: 21.40KM
Avg Pace: 4:49 /km
Target Time: 1:45:00
Finish Time: 1:43:08
Net Time: 1:42:58
Strava/Coros: 1:41:29

This is my first debut in Half Marathon race and the result I got was beyond my expectation. Starting to commit my training program from January until April was very-very painful. Despite, my fitness started to drop during Ramadan because I was not consistent in giving my full effort and commitment to my training plan. But alhamdullilah, all hard work paid off!

Route Cyberjaya memang fully dengan rolling. Elevation tak terlalu tinggi, cuma a bit long. As a cadence runner, the best way untuk maintain that pace and sustain the stamina is aku only focus on my cadence and breathing technique.

Bringing two packs energy gel from @kodanutrition tapi satu pun tak guna dari start event sampai FL. Hanya berbekalkan pisang 1 jam sebelum race and air mineral saja. Tak berani ambil risiko buat benda baru sebab jarang practice consume energy gel during long run. But start KM-19 tu memang kaki dah start rasa lemau. Nasib dapat finish strong! 😅

However, this is just only one of my benchmark for break 1:40 during Score Marathon nanti and aku just nak bagi the biggest thanks to all my Wolfpack Crew @social.athltcs and @farhatfaez @ahmdsykir_ @imn.zmri and @irfan_fahimi sebab datang lari and support each other. See you all on ALEPS EKIDEN and Score Marathon nanti! 👊🏻

#socialathleticsmy taken in Persiaran Flora, Cyberjaya by @khaismail01

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40

2 years ago

☕️☕️☕️ by @khaismail01

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11

4 years ago