Preparing for Gua Tempurung Adventure

Spending four hours at the historical and majestic Gua Tempurung in Gopeng gives you a fresh perspective of adventure. You get to climb, crawl, wade in a river and admire captivating artistic formations on the walls.

Wear bright colors and reflectors for caving

How much time do you need to explore Gua Tempurung? It ranges from 40 mins to 4 hours depending on the tour you choose. There are 4 types of tour; Golden Flowstone (to the Platform #3), Top of the World (until Platform #5), Top of the World & Short River Adventure, and the Grad Tour. The price for an adult ranges from RM6 – RM22. Malaysians get to enjoy discounted prices with myKad.  No advanced booking is required. The tours start at 9am till 4pm, but if you are planning for Tour 3 or Tour 4, be there before 11am.  Details about the tours can be found  here and  Gua Tempurung Outdoor Camp. Last year, they were closed for a few months for renovation so do call their office or check their info/social sites to get updates of their operating  hours.

My sharing is based on my experiences at Tour 3.

Essentials to bring

  • Headlamps  (must bring as it is pitch dark in the cave)
  • Gloves with grip for Tour 3 & 4 (useful when you crawl in the river)
  • Knee pads (you need to crawl in a river with gravels underneath)
  • Waterproof bag
  • Waterproof camera
  • Extra clothes and slippers/shoes to change to after the Tour

You do not need to bring helmets as they are provided.

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What to wear

  • Water-friendly clothing for Tour 3 & 4 cause you will get wet. Long sleeves are good to avoid being grazed by sharp edges.
  • Sports shoes for Tour 1 and 2, but if you are planning for Tour 3 &4, wear rubber shoes or aqua shoes with good grip.
  • Long pants are better for Tour 3 and 4 if you want to avoid grazed by the sharp edges and stones. You’d be sliding down a 9 meter cliff.


  • Use lockers to keep your car keys and important belongings. You cannot rely on waterproof bags. Water can leak into the bag and can damage electronic devices
  • There is a toilet and shower area at the entrance. You need to pay 50 sen and RM1 respectively.
  • Tours are managed in groups and you will be assigned to a guide
  • You don’t need to bring too many things with you.
  • Bring water or snacks if you need
  • If you are bringing young children, they will enjoy the adventure in the dark.

What to expect

A canopy of beautiful arts

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Crawling in a river of cool water.

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My family and I enjoyed the adventure and would definitely go again. Afterall, it is only a half day affordable yet captivating adventure. I loved the fact that I could bask on the rocks, with water flowing on my back, and I didn’t have to put on the sunblock. The water was super clean and the rocks were non-slippery. Cave tourism must expand further!

Wear It Pink October

I started running pink early October wherever I go.

In this essential month of October, we have launched programmes to spread awareness in conjunction of Pink October Breast Cancer Awareness. Our main highlights was to promote self-defense among ladies. On the 21st. October we held a free Kickboxing class for our customers at the Hammerfist Fight Club to promote health awareness on breast cancer. To pay respect for the breast cancer survivors, we showed support and care by wearing pink on that day. We limited the number of participants to 20 people as the fight studio isn’t that big. Many people showed up more than we expected and most importantly, they were all in pink! Frankly, we could not not help feeling a little bit moved to see how dedicated the supporters were that day. Kudos to people who care!

Here are some pictures of our participants showing their pink spirit.

Sisters standing up for each other. We gotcha’ back sis!

Having fun learning self defense with our trainer, Benny.

Give up or give it all you’ve got! We chose the latter.

Here are some short clips of us giving our best in spite of zero experience in kickboxing.

We highlighted our pink coloured products and encouraged our customers to share their post on instagram wearing pink to show support through social media.

Amin Sports Hijab in fuschia. Riada Nahl in pink.
Tron 2 Ultra Top streaked in hot pink.
Our dear customer, Azzie Mohd showed support wearing full Nashata items in pink.

Until the end of the month, even our founder, Eliza Noordin portrayed endless support by wearing pink Heather Floral Top during participating a marathon in Jakarta.

In a nutshell, though October has come to an end, Pink October spirit will always live in our hearts. Hats off to the breast cancer survivors! Our thoughts and prayers will always be with you heroes.

Weight Loss – Muscles vs Fat Mass

If you are trying to lose weight and you are not sure about what to exercise for, cardio or muscles, then this video is for you.
This quick video will help you determine how much cardio and how much strength training your body needs according to your body type. It gives a quick insight into what you should do to help your body with the weight loss process.

Good luck,

The Must-Do in Penang – Hill Climb & Escape

Other than the good food in Penang, you may have heard about Batu Ferringhi and Georgetown – the world heritage city. But there are more fun things to do in Penang and here are the two things my family & I enjoyed recently in Penang :

1. Penang Hill Climb (3.5 hour)
From the Moon Gate at Botanical Garden, we took the trail on the left. So up we went on that trail through many many steep steps called the 1500 Steps. After about 45 mins of climbing, we reached Station 46. There were more than 20 hikers at that station, some weight lifting, a couple serving tea from the kettle and a group enjoying freshly-cut watermelons. It was an interesting sight. We went up further, not knowing how far we had to walk and it felt endless.

1500 Steps to Station 46

1500 Steps to Station 46

The view of Penang City on the way to Station 46

The view of Penang City on the way to Station 46

After Station 46, we saw many unique nature artifacts, but we didn’t take pictures as we were pressing for time. We passed by a big rock, little creeks and then up and down hill till we met the tarmac road, supposedly Station 84. Due to time limitation, we descended on that road till we reach the Botanical garden. You’d need at least 5 hours to climb up down the Penang Hill. We started climbing close to 3 pm and wanted to be back before it gets dark. Note : Beware of monkeys. They would come close to you to snatch your food and drinks. Bring a walking stick to be safe. You can find out more about how to climb to the top here.

Huge Rock!

Huge Rock!


And we bumped into these little creeks

Going down on a tarmac road is not necessary easier

Going down on a tarmac road is not necessary easier

2. Escape Penang (6 hours)
If  you find Legoland and Universal Studio not as exciting anymore, or if you want to experience something adventurous & thrilling, yet safe, go to the Escape Penang. Book your tickets online and you will go through a seamless experience checking into the park. It operates everyday, 9am – 6pm except Mondays and the tickets are priced from zero to RM83. It is located  at Teluk Bahang, which is further up the road to Batu Feringghi. Bring along hand gloves because you’d definitely need them. Clean, beautiful, well-managed and safe, my family and I enjoyed every moment at the park. You need to be more than 1.2 meters tall and weigh at least 40 kg to enjoy the monkey business and flying fox. There is a good balance of activities for kids and adults so everyone has got something exciting to do. They offer a good selection of food,  sizable shower area and praying rooms all under grass-lined rooftops.

Flying Fox / Flying Lemur Escape Penang

Flying Fox / Flying Lemur from a very very tall tower

Different types of challenge & levels

Monkey Business : Different types of challenge & levels from 1-3

Monkey Business at Level 3 in a full body safety harness

Moi – Monkey Business at Level 3 in a full body safety harness

The fun park that blends into nature

The modern park that blends into nature

A family of Ayam Gajah

A family of Ayam Gajah / Elephant Chicken

The 5 of us went down the Tubby Racer together

The 5 of us went down the Tubby Racer together

I’d love to go back again! Perhaps when their waterpark is ready. Oh ya ladies, it is good to wear tights and short tops as you’d be wearing full body safety harness and you’d be floating in the air with people from below looking up. For activities like the monkey business and flying lemur, it is good to tuck in your hijab or simply wear the hooda sports hijab.

The toughest race (so far)

I don’t usually start my blog post with an appreciation speech, but a 50km ultramarathon trail is an important milestone in my running career. I would not have been able to do it without my family and friends who have always believed in me, for assisting from registration to accommodation and everything in between, my running family Kyserun Krew for their weekly training, LSDs, trail running, and Gunung Nuang hiking, my other running family Naked Spirit Runners for their encouragement, and my Fuelfam Fuel Athletics for making every rep count. I dedicate this medal to all of you.


As soon as I watched Cameron Ultra-Trail’s official promotion video, I knew I had to do it. I can feel it in my guts that 50km is the distance that I should sign up, despite the crazy 2240m of elevation and little voices in my head doubting my capabilities. I had 6 months to train, and it has been 8 months since my first 50km ultramarathon (road condition). I did not have much time, and the elevation that I will face in this race is no easy feat. I set to work immediately within the limited time that I had. Trail running and strength training became a regular part of my routine, and as the race day approaches I hiked to the peak of Gunung Nuang twice.

slide2 slide1Never underestimate the importance of studying a route with its checkpoints, especially for a long distance race.

With other 50km runners

With other 50km runners

Finally, it was Race Day. I can tell that the race director and his team have put in a lot of effort while planning the route so runners will get the biggest bang for their buck – after every tough segment of the race, runners will be rewarded with a magnificient view or a very pleasant downhill. Checkpoints were also strategically placed with enough food and drinks. My biggest regret was not utilizing the special bag drop facility (the crew will bring your bag from the starting point to CP4) to stash an extra pair of road running shoes, because CP4 (at 18km to 42km) we will be running around the Boh Tea Plantation on gravel and road. Unfortunately, I packed another pair of trail shoes so they weren’t very helpful to be utilized on road conditions.

We were transported into another world when hiking to the highest peak of the route - Peak Berembun

We were transported into another world when hiking to the highest peak of the route – Peak Berembun

The first cut off point - Robinson Falls

The first cut off point at 12.3km- Robinson Falls

Personally, I found the Boh Tea Plantation was the hardest segment of the race. It wasn’t very hot however because Cameron Highland’s high altitude, I felt as if the sun was shining right above my head. Sipping on isotonic drinks were really helpful to prevent cramps and the dizzy spells. After 34km, reality hit me hard. I could not run anymore despite refueling with solid food. I was mentally exhausted. Even the sight of the vast green tea plants and the fragrant smell of freshly plucked leaves were unable to uplift my spirits. I gathered whatever that is left inside of me and dragged myself to the next checkpoint to head out of the tea plantation. After heading out of the tea plantation, there was only 8km left and that cheered me again because the finishing line feels a lot closer now. I completed 50km in about 14 hours 18 minutes (unofficial timing) in one piece.

Boh Tea Plantation - we spent about 27km going up and down, and in loops

Boh Tea Plantation – we spent about 27km going up and down, and in loops

"Oh my god what am I doing"

“I am ok I am ok I am ok”

Ultramarathon brings out the best and the worst in everyone. Due to it’s extreme distance and long hours, it digs up emotions that I never knew could exist. Never before I have felt the highest high and the lowest low that I could possibly feel in one day. It also brings out physical pain on muscles that I never knew in my body. Yet, it gave me an indescribable satisfaction that could not be attained through other distances. Despite all of the hardship, preparation, and emotional toll, I could not find a single reason to stop participating in another ultramarathon. Eventually, I hope to make 50km a regular distance in my running calendar.


Until next week,

The Weekend Runner

Embracing elevation at Gunung Nuang


My partner had no idea what she got herself into when she agreed to go on a hike with me!

People hike for various reasons. Some love breathing in the fresh air, some enjoy the meditative feeling of being close to nature, or some are addicted to the thrill and exhilaration of a strenuous sport. I, on the other hand, learnt how to embrace elevation.

Hate it or love it, hills and slopes are a part of any run regardless of the distance. A few hundred metres of elevation adds challenge and fun to a run, however, a few thousand metres that I will encounter in my next ultramarathon is a different league of its own.

Running in loops at the base of Gunung Nuang, that I affectionately call as Nuang loops (from the entrance up to the first checkpoint before Camp Lolo) is my favourite spot for trail runs because of its elevation and long stretch of uphills and downhills. Since this is the last week of training before Cameron Ultra, I decided to go all the way to the peak, giving myself 2 weeks to recover if anything goes wrong. At 1493 metres, it is the highest peak in Selangor, providing the perfect spot for some last minute elevation training.

What we plan to accomplish for that day.

What we plan to accomplish for that day.

We hiked up at about 7am and reached the peak of Gunung Nuang at about 12.45pm. Overall, it took us about 10 hours of hiking from Pangsun entrance – Peak – Pangsun entrance. While still in Nuang loops area, I proceeded to run-walk to the first checkpoint, Camp Lolo, because it is the easiest part of the hike. The real ‘fun’ begins after Camp Lolo. The distance between each checkpoints are reducing, but the route was getting more challenging. From the starting point to the peak, it was around 10-12km. It was definitely not a hike for beginners. Not to mention that it was drizzling too, so the ground was muddy and slippery. Personally, I found the hardest portion of the journey was between Camp Pacat and Puncak Pengasih. There was a lot of natural obstacles such as big rocks and fallen tree trunks that required using all 4 of my limbs. It was also very steep, so I had to use a lot of my quads to push myself up (strength training was slowly paying off!).

This was just the beginning

This was just the beginning

The second hardest portion for me was going down. I confess that I am scared of heights, so the sight of a really big gap forced me to get down on my bum and slowly slide down until I trust my footing. However, once I gained the rhythm and technique, I jumped and ran down at every opportunity possible. I was also rushing to get back to Camp Lolo for Zohor prayers. It resulted in a few miscalculated landings, but hey, what is hiking without a few bruises and cuts.

What goes up, must come down. The question is now HOW do I get down???

What goes up, must come down. The question is now HOW do I get down???

Resting and zohor prayers at Camp Lolo before we head back to the starting point. There is a waterfall and stream, perfect for washing up and ablutions. Previous campers also left tarps and kiblat indicators.


Resting and zohor prayers at Camp Lolo before we head back to the starting point. There is a waterfall and stream, perfect for washing up and ablutions. Previous campers also left tarps and kiblat indicators.

Now I understand why hikers like to subject themselves to the ‘pain’ – there is an indescribable sense of accomplishment once you complete the trek, and it’s a addictive. While nursing your legs in pain, you find yourself wondering which mountain or hill to scale in the nearest time. You just want to go on and on. Runners, does that sound familiar?

Until next week,

The Weekend Runner.