4917 total / 227 in 2015

Target for 2014, > Complete a sub 4hrs Full Marathon > Complete a sub 2hrs Half Marathon > Complete a 52min 10k > Control weight around 62kg

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  • 6 miles
  • 00:58 time
  • 740 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good SOS#1 Speed interval 9.77 km 00:58 09:29 pace

    6x 800m speed intervals at sub 5min pace.

  2. RUN
    good Long run 20.02 km 02:02 09:48 pace

    Long run pace at around 6min/km. Returned to Sri Hartamas Padang Merbuk route give some extra excitement cause you will never ran out of runners as your next chasing down target. Btw, disappointed ... read more

  3. RUN
    good Easy run @ USJ3/4 18.22 km 01:55 10:07 pace

    Easy run. Hot weather and the heart rate monitor should had broken, registered 200+ after 14km of ~140BPM readings. Switching back to the old one now.

  4. RUN
    good SOS#2 Tempo run 9.33 km 00:52 09:01 pace

    8km of hard tempo pace (5.5min/km). Felt strong.

  5. RUN
    good Easy run @ USJ3/4 5.05 km 00:33 10:30 pace

    Easy morning run

  6. RUN
    good SOS#1 Speed interval 9 km 00:54 09:37 pace

    3x 1.6km at 4:50, 4:50 & 4:52min/km pace. The last repeat slowed down may caused by a stomach upset.

  7. RUN
    good Long run 25.13 km 02:36 09:59 pace

    23km of 6min/km pace, with the last km pushed to target marathon pace. I am not surprised when I read Lorong Rani as Long Run... probably too into the mood of just plain dehydrated....

  8. RUN
    good Easy run @ Polo Ground 8.68 km 00:56 10:26 pace

    Easy run. Struggled to start but felt great after the run. Need more rest perhaps.

  9. RUN
    good SOS#2 Tempo run 14.27 km 01:22 09:11 pace

    12km tempo pace around 5:25-5:40min/km. Polo Ground got less visitors compared to usual weekend, but still lots of people around. Decided to detpur outside the runnung trek and rounded the housing ... read more

  10. RUN
    good Easy run @ Polo Ground 10.54 km 01:06 10:08 pace

    Easy morning run.

  11. RUN
    good SOS#1 Speed interval 14 km 01:26 09:55 pace

    Progressive speed intervals. 400m, 800m, 1200m, 1600m, 1200m, 800m & 400m. All intervals completed within 4:50-5:00min/km pace. All out while doing the last 400m. 1:34 so far is my fastest 400m.

  12. RUN
    good BWM runnung clinic 2.91 km 00:18 09:57 pace

    Easy run before the start of the clinic. Wonder into wrong direction hence just cut the run short and join the clinic.

  13. RUN
    good Easy run @ USJ3/4 10.2 km 01:06 10:24 pace

    Easy pace but body felt some struggle. May be caught by the flu...

  14. RUN
    good Easy run @ USJ3/4 7.16 km 00:45 10:06 pace

    Easy run.

  15. RUN
    good SOS#2 Tempo run 11.34 km 01:05 09:12 pace

    10km of tempo run. Felt strong and great about this target marathon pace.

  16. RUN
    good SOS#1 Speed interval 9.37 km 00:56 09:39 pace

    Speed intervals with 4x 1200m at 5min/km. Felt reat and speed up at the last repeat.

  17. RUN
    good Easy run @ USJ3/4 4.28 km 00:29 10:52 pace

    Easy run. Glad those legs still responsive after 29k yesterday.

  18. RUN
    good Hulu Langat LSD 29.24 km 03:41 12:10 pace

    LSD at Hulu Langat (MURA activity for Titi race racee). Run from the starting line to cp2 and u turn. The weather is perfect for LSD and the route is challenging. Surprised myself that I drove myse... read more

  19. RUN
    good Long run 17.39 km 01:46 09:48 pace

    Kept 16k of target long run pace Of 6.1min/km. Felt great and save the balanced mileage for tomorrow 30km LSD.

  20. RUN
    good Easy run @ USJ3/4 9.31 km 01:01 10:27 pace

    Easy pace.