Archive | November, 2016

Resuming My Couch To 5k Training – Learning To Run

I started this journey way back in 2013 with my Couch to 5k training and my dusty treadmill and unfortunately this category on my blog has remained lonely with only 2 posts in it for the past 3 years.

But now I’m eating well with WildFit, I feel great and have loads of energy, plus I’m way better at committing to things now – I decided to take it up again.

I think last time I only documented the first workout of week 1 and probably didn’t manage to get much further than that: Couch-to-5k – Week 1 Workout 1 Conquered!.

This time though, I WILL FINISH IT! No promises I’ll actually be able to run 5 kilometres at the end, but I’ll give it a damn good go.

So yah, I started again. Started with walking at 3.2 mph and jogging at 5.2 mph – not too bad. Got a good sweat on and heart rate maxed out (my Fitbit Charge 2 arrived just in time!).

Resuming My Couch To 5k Training

It’s a good work-out, nicely paced and with 3.2/5.2 mph I find it very manageable to complete. The first week has you going about 2.6km in 28 minutes.

Fitbit Charge 2 - Couch to 5k

I’ve actually complete 3 weeks of the program now and am starting my 4th (tomorrow night will be Week 4 – Day 1) and I haven’t missed a single session yet, plus I’ve completed them all.

My speed is up as well, now I’m doing 3.4 mph for the brisk walk and 5.4 mph for the jogging sections (the past week had 2x 3 minute jogs – which was pretty intense).

Couch to 5K Training

It’ll be interesting to see what the coming week brings, I can definitely feel the difference in my cardiovascular fitness, stamina and ability to run. It helps a lot of Badminton (which I try to play at least twice a week) – and burns insane calories (1500-2000 in a 2 hour session).

Definitely getting thinner, fitter and healthier every day!

Get a great book to help here: 5K Training For Beginners: From Couch To 5K Runner In 8 Weeks Or Less

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Continue Reading · No Comments · Couch-to-5K, Fitness

Web Application Security – DevFest + GDay George Town 2016

Recently I was invited down to Penang for DevFest + GDay George Town 2016 to give a talk on Web Application Security. This is my 3rd year in a row attending (for a panel and last year a talk) and this year I managed to record (most of) my talk with my own camera.

Web Application Security Talk

The subject I covered was titled “An introduction to Web Application Security” mainly focused for web application developers (although most principles also apply to mobile and native or embedded apps). The talk covers the basic principles of infosec (CIA), do’s and don’t and the top 5 from the OWASP Top 10.

I thought what was the highest value subject that I have some decent expertise in and is relevant to the audience (mostly young or junior web and mobile devs), last year I already covered CI/CD and the tools used + some agile.

So this year I decided to go back to my roots and dive into security in a fairly holistic manner (without getting too technical).

georgetown_devfest2016-2

The slides are up on Slideshare here:

And the (almost) full video is here:

Apologies for the last 5-10 minutes being cut off as the camera battery ran out 🙁

Hope you enjoyed it.

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Continue Reading · No Comments · Hacking & Infosec, Internet & Tech

Doctor Ringgit – Get Cash Loan Within 24 Hours in Malaysia

Doctor Ringgit is an online licensed money lender in Malaysia focusing on small loans, a simple stress free process and a quick 24-hour turn around.

Doctor Ringgit - Get Cash Loan Within 24 Hours in Malaysia

Loans are available from RM500-5000 (capped at RM2000 for first time borrowers) with a maximum of 18% (around the same as most credit cards charge annual interest rate).

Sometimes you just need that little extra cash, you need it fast and you can pay it back once you get your salary. The initial term for the loans are at a maximum of 30 days, but if one cannot afford to pay it back when due, they can opt for an extension of the loan for another 30 days by paying the minimum payment. Much like credit cards, if by only paying the minimum amount required, one can finish paying off the loan by the 12th month.

The application is super straight forwards.

Doctor Ringgit Loan Application

Doctor Ringgit promises to be:

  • Rapid – A few minutes to apply using their hassle free application process, upon approval money is disbursed within 24 hours (for business days)
  • Simple – Skip queues, complex application procedures and long approval times
  • Transparent– They make it a priority to be transparent about your loan details and conditions

Who Can Apply For Doctor Ringgit

The application process is as follows:

  • Step 1 – Apply on the website using your phone number, full name, current salary, occupation, NRIC and full address
  • Step 2 – Their Risk Department will call you to verify the above details and to explain the loan details
  • Step 3 – Verification department will validate your details and give approval (or not)
  • Step 4 – Their Riders will meet with you to sign the Loan Agreement
  • Step 5 – Money will be disbursed to your account

You can find out more here: https://www.doctorringgit.info and get some quick cash if you need it!

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