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Weng logged 148 miles.

Last workout about 7 years ago. Help get them back on track!

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Entries

  1. RUN
    alright Setia Alam 10.4 km 01:07 10:21 pace

    CICM 10 KM run at Setia Alam on 13 November 2011 (Sunday, 6:45am)

  2. RUN
    good KLCC Park 6.5 km 00:41 10:09 pace

    KLCC Park Adination - 5 Loops (1.3km X 5) = 6.5KM

  3. RUN
    good KLCC Park 6.5 km 00:43 10:36 pace

    KLCC Park for 5 Loops, 6.5km

  4. RUN
    good KLCC Park 3.9 km 00:23 09:41 pace

    Recovery Run after SCKLM..

  5. RUN
    alright Bukit Aman --> Petronas, Hart... 21.75 km 02:27 10:54 pace

    Last LSD before Sundown....

  6. RUN
    good KL Tower 2.07 km 00:27 21:11 pace

    KL Night Towerthon 2011, 2058 steps...

  7. RUN
    alright KLCC Park 5.8 km 00:32 08:59 pace

    Raining ....

  8. RUN
    alright Putrajaya Nite LSD 21.92 km 02:43 11:56 pace

    Putrajaya Nite LSD --> slow slow pace.....weather cool, nice to run..

  9. RUN
    alright KLCC Park 2.78 km 00:13:44 07:57 pace

    Speed work --> 200m for 16 loops (each loop rest 1:15mins)

  10. swim
    good Chin Woo Swimming Pool 2000 m 00:50 40:22 pace

    Recovery Swim after Putrajaya LSD...
    Frog Style --> 1000M --> 25mins
    Free Style --> 1000M --> 25mins

  11. RUN
    alright Putrajaya Nite LSD 21 km 02:32 11:38 pace

    Completed 21KM Nite LSD at Putrajaya, my body said enough oledi.. dun go so far.. need rest..... i must listen...

  12. RUN
    good 6.32 km 00:34 08:46 pace

    KLCC park - speed work 700m for 9 loops (2 mins rest for each loop)

  13. RUN
    good BA -> Hartamas 28 km 03:22 11:36 pace

    LSD - 30km

  14. RUN
    good KLCC Park 7 km 00:45 10:17 pace

    Recovery Run for Bareno

  15. swim
    good Chin Woo Swiming Pool 1000 m 00:29 46:28 pace

    recovery Swim ..

  16. RUN
    good KLCC Park 6.6 km 00:39 09:27 pace

    coool.. PB

  17. RUN
    alright KLCC Park 6.5 km 00:45 11:11 pace

    Kaki Cacat and Sick ....

  18. RUN
    alright KLCC Park 6.5 km 00:41 10:02 pace

    Tempo Run 5 Loops KLCC Park (6.5KM), follow ronnie addination..

  19. RUN
    alright KLCC Park 6.5 km 00:44 10:54 pace

    Slow and recovery run...

  20. RUN
    alright CICM 10KM run at Bukit Jalil 10 km 01:12 11:34 pace

    CICM run....Slow run for recovery....