
Chinese: 
各位观众朋友们大家好
又是喜爱徒手锻炼的老厮
现在是星期天凌晨 4:15a.m.
下个星期就是BIM 2019 了
所以... ... 纳闽的Running Club
主办了这个
最后的LSD
让所有，有兴趣的人
可以在今天
做最后的冲刺
本来Alif老厮今天也是会来的
可是他说身体不太舒服
所以他在家里休息
今天我一个人上阵啦
这是Running Club的教练
Coach Allan
早安

English: 
Good morning everybody it's Calisthenic laosi again
Today is Sunday 4:15a.m.
BIM 2019 is on next week
So thanks to Labuan Running Club for
organising this Last LSD
so all the interested runners
get to train
for the last time
Alif laosi was supposed to join me today
but he wasn't felling well
so he decided to take the day off
So I'm on my on
This is Coach Allan from the running club
Good morning

Chinese: 
Haiqal老厮？
喔Haiqal老厮今天没来
他今天取消锻炼
哪些想要增加里程的随便，但是... ...
足够啦（足够了）
下星期BIM喔
干脆到Chimney啦
哈哈哈
谁要来一圈的
设定啊（Strava）
准备啊
全抛离了（呜呜）
我只能够说

English: 
Where is teacher Haiqal (Alif)?
Oh he can't make it today
he cancel today
Those who wanna run more just go for it
But I think it's enough
BIM is next week
Just go for the Chimney
Setting (Strava) ya...
Ready
Everybody gone ... ...
I can only say

Chinese: 
当专业的
Runner跟你讲随便跑的时候是
你不要太认真
因为他们奔跑的速度是
你是追不到的
按摩小腿一下... ...
我相信我做到最错的就是
一个星期跑了两次LSD
两次都是13.5公里
那么
双脚没有时间休息是
所以今天的表现会这么差 （后来发现还好）
下个礼拜
要好好的休息
长跑最怕遇到的
第二件事情
很凶的狗

English: 
When the Pro Runners
tell you "it's just a casul run"
you just can't buy it
as their running pace
is absolutely insane comparing to amature
massaging my calves
I think what I do wrong the most is
running 2 LSD in a week
both 13.5KM
So
my weak leg didn't get to rest
that's why I feel terrible today
Next Week
I'll take a good good rest
The second thing Runners fear most
fierce dogs
Everybody is heading back now

English: 
Benefit of LSD in the morning
you can run in the middle of the road
Safety first, safety first

Chinese: 
加油Brother （好）
竟然拿着Camera
凌晨锻炼的好处
你走马路中间都可以

English: 
it's drizzling now
I wanna run faster
but I can't
This is my fastest pace
almost there, almost there
Ok ma laosi?
I don't really had a choice XD
reach the goal finally
finally ... ... XD
Bro
U train both now you know
Legs and arms (coz I'm holding camera) XD
Ya (both are jacked up) XD
we train legs only XD
even my arm is numb XD
let's look at the time
OK

Chinese: 
安全第一、安全第一
下起毛毛雨聊
我想跑快一点的
可是我跑不快啊
最快就是酱聊
快到了，快到了
OK吗老厮？
不Ok都要Ok喔 XD
终于跑到终点了
终于啊 ... ...
谢谢大家
兄弟你一次练两个部位（手和脚）
两个都壮了
我们练腿罢了XD
手都麻痹了
来看看时间
OK

English: 
Overall the experience today is fantastic
Although all Senpai are Super Fast
But as the saying goes
#Run with your own pace
even though you're slower it's fine
As long as you're running with your own pace
You'll finish it eventually
Still running (RESPECT)
Super runner this one
Here ends my Vid
If you like what you see
Subscribe, share, like and comment
and I'll see you in BIM 2019!

Chinese: 
总的来说今天跑步的体验还是相当不错的
虽然各位前辈的速度都非常的快
但是套用前辈们的那句话就是
跑出自己的步伐
即使你跑得比别人慢，不要紧
只要你是用自己的步伐跑
你一定能够跑得完
前辈还在练 ... ...
超级跑咔
今天的视频就此告一段落
喜欢我的影片的
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我们下个星期BIM2019见！
