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Ngai logged 1896 miles.

Last workout about 3 years ago. Help get them back on track!

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  1. RUN
    good FORT 4 FITNESS 13.1 mi 02:19 10:34 pace

    Good time for little training

  2. swim
    good LA FITNESS 00:45

    AWESOME WORKOUT and perfect timing. I met 2 swim coaches and former military dudes tonight. They gave me great technique advice and swam with me to make sure i did it right. I switched over to bila... read more

  3. swim
    good LA FITNESS 01:00

    Awesome night at the pool! I swam with a nose clip and that's a no go. Im not getting enough air in so the clip is out. Change of swimwear helps too. Smooth in, smooth out.

  4. swim
    good LA FITNESS 00:45

    Tonight was about techniques! I spent all day looking at breathing videos and applied it tonight. It seemed to work. I went farther and didnt tire out as fast.

  5. swim
    good LA FITNESS 00:30

    Super duper

  6. swim
    alright LA FITNESS 00:30

    Taking in to much water but it was fine.

  7. RUN
    good Little Rock marathon 26.2 mi 05:35 12:47 pace

    My first ever marathon where i trained strictly on the treadmill. My conditioning and muscles sure showed. Race was cold and wet but still pretty awesome.

  8. RUN
    good 6 mi 01:00 10:00 pace

    Treadmill for a few weeks

  9. RUN
    good Livonia 5 mi 01:00 12:00 pace

    Cold and sloooow

  10. RUN
    great Fort 4 fitness half marathon 13.1 mi 02:06 09:38 pace

    Great! I miss how fun and quick half marathons can be. My goal was under 2hrs but race crowd slowed me up.

  11. RUN
    good Woodstock 50 mi 13:56 16:42 pace

    Brutal but I loved it

  12. RUN
    good The park 11.11 mi 02:13 11:57 pace

    Last long run before Woodstock 50! If I'm not ready now, I never will be.

  13. RUN
    good Livonia 18 mi 03:42 12:21 pace


  14. RUN
    good Paint creek trail 14 mi 02:41 11:31 pace

    Good run! I will need to add supplements to the rotation. Wild berry Cinnabon is my choice of recovery foods :)

  15. RUN
    good Livonia 9 mi 01:40 11:05 pace

    I had another 9 in me but didn't want to be running till midnight lol

  16. RUN
    good Livonia 8.82 mi 01:40 11:21 pace