Shanaz
First run in 5 days. Yikes.
Loved it! :)
- Miles:
- 2500 total / 118 in 2012
- Goal:
Chicago 2012: Sub 4hr
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Entries
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RUN
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swim
good TTDI 800 m
Glad that I managed to squeeze in a little workout at the end of a working Saturday :/
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RUN
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swim
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swim
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Biasa la tu.. Public holiday ni mmg polis trafic bercuti... :)
8 days ago • Like
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RUN
good Bukit Chandan - Kuala Kangsar 11 km 01:19 11:36 pace
A relaxed morning run around Bukit Chandan with Mom and Sis. It's good to be back :)
On another note, I've hit my minimum weekly mileage for my weekly dose of Magnum Classic :D AND reached my 400... read more
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RUN
Bukit Aman 14 km 01:37 11:10 pace
Via Solaris & Double Hills. Slow and steady. It was a tough battle between going for a run vs sleeping in this morning. Glad I made the right choice :)
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swim
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swim
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RUN
Speedwork @ Stadium Selayang 4.4 km
Because I missed the track.
1.2km warmup
400m - 1:29 (3:42/km)
800m - 3:38 (4:32/km)
1200m - 5:53 (4:54/km)
400m - 1:39 (4:07/km)
400m cool down
Pancit!-
Great Performance:
Terer lah captain!! Sangat laju..
12 days ago
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Hihi thx. I nak lari shoulder to shoulder dgn you ;)
12 days ago • Like
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FIT
Gym 00:30
10min warmup on elliptical machine followed by calf press, leg press, abs (leg raise) and back extension (3 sets of 12-15 reps each).
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RUN
great Kiara Trail 10.2 km
Awesome Saturday morning trail run with the boys, marking our route with ribbons as we ran along the unfamiliar trails. First run with my new Cascadia.
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RUN
great KLCC Park 5 km 00:27 08:42 pace
A short one after work. Gotta start getting used to running at this pace for much longer distance ...
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RUN
great Gym 3.1 km 00:20 10:22 pace
A warm-up run on treadmill before I hit the weights. Happy to have hit and maintained a 5:00/km pace towards the end, even though it was for only a couple of mins :p
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RUN
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Nice Job:
terlanjur kewww
20 days ago
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Hahaha, yeah. Terlanjur 5km :p
20 days ago • Like
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- RUN
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RUN
tired Bukit Kiara Park - Hills 4.1 km
1.65km warmup - 6 x 240m hill reps (120m uphill -120m downhill) - 1.7km cooldown in the rain. I'm exhausted :s
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Great Performance:
Nice Hill work!
21 days ago
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Thx Rao!
21 days ago • Like
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swim
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RUN
great Kiara Trail - Recce 9.6 km 01:25 14:14 pace
1.8k tarmac - 6.2k trail - 1.6k tarmac. With Syah, Nik, Kak Kash & CatMan. Loved it. I guess we just found a good alternative to FRIM :)
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RUN
good KLCC Park 5 km 00:29 09:23 pace
Comfortable 5. No eyecandy in sight = No motivation to do more than 4 loops.
Better than nothing... Kan?
1 day ago • Like
Bola golf la :p
about 14 hours ago • Like
Heh heh
about 13 hours ago • Like