Gordon Liew
Still lack of milage. Kaki beh strong. At SCKLM me can dabao liao. =_="
- Miles:
- 2064 total / 273 in 2013
- Goal:
Run while you're still young.
Track and share your training!
Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.
Entries
-
RUN
good LSD@LG 21.6 km 02:04 09:13 pace
-
RUN
good Run@Kg.Pdn.Track 12.4 km 01:14 09:38 pace
TrackRun#
•2km(WarmUp) = 13:54s.
•4km = 19:30s.
•2km = 11:21s.
•2km = 11:35s.
•400m(Pia) = 1:15s
•2km(CoolDown) = 16:40s -
RUN
great M'siaBreakfastDayRun2013 7.45 km 00:35 07:35 pace
MiloRun 7km Mens Open#
•7.45km(GPS)
•Nice weather to run
•FromRank 27th jump to Rank 26th bcoz sm1 disqualified. -
RUN
good TrackInternal@KgPdn. 7 km 00:34 07:45 pace
IntervalRun#
•400m X 5laps(2:20) = 11:02s
•1km X 2sets = 4mins, 3:53s.
•2km = 9:15s.
•1km(CoolDown) = 6.33s. -
RUN
-
RUN
-
RUN
-
RUN
-
RUN
good LarianBersamaBomba2013 10 km 00:53 08:30 pace
Sm say it was over distance. Total distance shud be 10.90km. But overall im satisfied. Im managed to get Medal. My Rank is 57. Same as last year. Lol.(❛౪❛)Ⴛ̅̀∣ժ̅ ꒭੭ੇ ૅੁ˝ㄜ˝Ɩ ıまਭ
-
RUN
blah SCKKM ClinicRun(TTP) 7.8 km 00:59 12:09 pace
ClinicRun#
• 2.6km per loop and i did 3 loops. I lead for the 1st loop and after cumin out from washroom can't continue jor. Pancit. Im tired.. Need to rest and sleep nw.. Gdnite world -
FIT
good Hike@KetumbarHills 2.01 km 00:50 40:02 pace
Leisure Hike(KetumbarHills)#
• Hike with my friend. A newbie. Walk all the way. Aunty oso can beat us while going down hill. Haha.. Paiseh! -
RUN
great Run@HseArea 8.03 km 00:42 08:22 pace
HseAreaWorkout#
• 3.4km(WarmUp)=17:10s.
• 3.4km(Tempo)=15mins.
• 1.23km(CoolDown)=9:37s.
AfterRun:
• Jump 200reps x3 sets.
• Sit up 20reps on the bench
• Plank for 2mins. -
RUN
-
walk
tired DisasterLSD 10 km 01:32 14:44 pace
Damn...end up both legs cramp on all the way bc to LG. So lonely walk alone ;(
-
RUN
good LSD(LG-Hartamas) 10 km 00:52 08:20 pace
LG-Hartamas!
Just try to follow Alex pace. At last near Istana uphill there. Sayur by Raymond and see both of them getting far away. -
RUN
-
RUN
-
FIT
-
RUN
good Interval@Kg.Pdn 10 km 00:53 08:33 pace
IntervalWorkout#
•2km(WarmUp)=12:31s.
•400mX5laps(2:20s)=8:10s.
•1kmX4sets=16:42s.
•400mX3sets(2:10s)=4:26s.
•800m(CoolDown)=11:21s -
RUN
good MaknaFounderRun2013 12 km 01:08 09:05 pace
1st uphill pace with my gf and when downhill say bye2 with gf. Hahaha. Din eat enough of breakfast. Bo tenaga . Overall.. Its was fun
