Chau Kok Y.
Miles:
665 total logged
Goal:

Sub 4 in SCKL Marathon and Swim 5000m in 2010

  • 0 mi tracked
  • 0:00 logged
  • 0 calories
  • 0 workouts
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  • This Week time period
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Entries

  1. Chau Kok Y.'s Photo Chau Kok Y. swim
    goodBandar Tun Razak – 1200 m / 00:45

    Relax Swim

    1 day ago
  2. Chau Kok Y.'s Photo Chau Kok Y. RUN
    goodLake Garden – 9.2 km / 00:57 09:56 pace

    Interval 2.3 km 15:40 15:40 6:49
    Interval 2.3 km 14:40 30:20 6:23
    Interval 2.3 km 14:20 44:40 6:14
    Interval 2.3 km 12:11 56:51 5:18

    3 days ago
  3. Chau Kok Y.'s Photo Chau Kok Y. swim
    goodBandar Tun Razak – 1600 m / 01:08

    Interval 1 km 37:45 37:45 3:47 / 100m Frog Style.
    Interval 0.6 km 30:00 1:07:45 5:00 / 100m Learning Free Style.

    4 days ago
  4. Chau Kok Y.'s Photo Chau Kok Y. RUN
    goodTaman Tasik Permaisuri – 10.6 km / 01:03 09:29 pace

    Interval 5.2 km 29:30 29:30 5:41 Hill Route.
    Interval 4 km 24:00 53:30 6:00 Small Route.
    Interval 1.4 km 9:00 1:02:30 6:26 Easy Run

    4 days ago
  5. Chau Kok Y.'s Photo Chau Kok Y. swim
    goodBandar Tun Razak – 1800 m / 01:15

    Interval 1000 m 44:45 44:45 4:29 / 100m
    Interval 800 m 30:00 1:14:45 3:45 / 100m

    5 days ago
  6. Chau Kok Y.'s Photo Chau Kok Y. swim
    goodBandar Tun Razak – 500 m / 00:30

    Relax Swim after run 10km.. Just want have a test after run then swim..

    6 days ago
  7. Chau Kok Y.'s Photo Chau Kok Y. RUN
    goodTaman Tasik Permaisuri – 9.8 km / 00:57 09:17 pace

    Interval 1.4 km 8:30 8:30 6:05
    Interval 1.4 km 8:15 16:45 5:54
    Interval 1.4 km 8:07 24:52 5:48
    Interval 1.4 km 8:10 33:02 5:50
    Interval 1.4 km 8:00 41:02 5:43
    Interval 1.4 km 8:00 49:02 5:43
    Interval 1.4 km 7... read more

    6 days ago
  8. Chau Kok Y.'s Photo Chau Kok Y.  

    Will Stop Interval and Tempo run for a period..

    6 days ago
    • Michael L. Michael L.
      Michael L.

      Body needs a rest once in a while. I will resume interval and tempo runs after the half-marathon this Sunday. Have stopped them will working on basic running fitness after the knee injury..

      6 days ago
    • Chau Kok Y. Chau Kok Y.
      Chau Kok Y.

      ML: i will stop to do interval and temp bcos have to do more easy n long run to burn calories to reduce my weight.. after i get my target weight will take back interval and temp run.

      6 days ago
  9. Chau Kok Y.'s Photo Chau Kok Y. RUN
    goodTaman Tasik Permaisuri – 9.8 km / 00:56 09:13 pace

    Recovering Run. 3rd Loop Pace with Sifu. Last loop pace with Don and Yi

    Interval 1.4 km 8:55 8:55 6:23
    Interval 1.4 km 8:15 17:10 5:54
    Interval 1.4 km 8:15 25:25 5:54
    Interval 1.4 km 8:00 33:25 5:43
    Interval 1.4 km 8:00 41:25... read more

    6 days ago
  10. Chau Kok Y.'s Photo Chau Kok Y. RUN
    alrightBareno 15km 2010 – 15 km / 01:19 08:25 pace

    Lucky still can finish in 1 hour 20min.. hehe

    8 days ago
 

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