1136 total / 0 in 2019

Completed 6 half marathons in 2012. Registered for two halves and three full marathons in 2013. Cyclist too with plans for a first Power Man event.

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Wilfred logged 1136 miles.

Last workout almost 6 years ago. Help get them back on track!

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  • This Week time period


  1. RUN
    alright outer hood 10 km 01:22 13:06 pace

    Matter over mind, tired mentally. Run today equivalent to dragging two elephants.

  2. RUN
    good in the hood. 8 km 00:56 11:18 pace

    Weather was humid when I pushed off at 7pm. Overall a good day today, mind filled with happy thoughts making the run less torturous. Reality setting in, 26 days to the Langkawi Island Marathon.

  3. RUN
    good Double Hills 10 km 01:16 12:13 pace

    Back to the hills after recovering from the knee injury. Did my version of 'intervals', walking up the hills and powering up on the straights. Ok, I walked on certain stretches which were... read more

  4. RUN
    great strong in the hood 12 km 01:33 12:28 pace

    No more pain! Kept to a 7.5 min/km pace, slowly getting back to the momentum. Slight mental block after the 10th km, distance set at the beginning of the run, 16 kms. Oh well, 35 days to the Langka... read more

    • Regina L.
      Regina L.

      Well done brutha!

      almost 6 years ago Like

    • Show 6 more comments...
    • Regina L.
      Regina L.

      Oooh that's another thing. I usually work on Saturdays. But if parliament's not dissolved or if I'm in town, will try to make it for sure.

      almost 6 years ago Like

    • Wilfred Y.
      Wilfred Y.

      Oic, Sunday's they run too. 20kms to Hartamas. If Parliament dissolved, me busy too. Hehe. K then, leave it open for now. Don't stop running :)

      almost 6 years ago Like

  5. VELO
    good Into the groove 11 km 00:40 10.3mph pace

    First ride after a month. Slowly pedaling the right knee into rhythm. Kept the cadence high and no pain in sight. Tried up saddling at one stretch but was not a good idea. It's slowly getting ... read more

  6. RUN
    alright Slow and Steady 8 km 01:03 12:40 pace

    Taped the right knee kinesiology. Didn't push at all and kept to a pace of approximately 8min/km. Paused after 4 kms, walked for 2 minutes. Spasms at certain intervals but vanished when the ru... read more

  7. RUN
    alright Double Hills 10 km 01:24 13:31 pace

    Back to run Double Hills today. Tired and knee still not to it's optimum. Was nice catching up with the many runners whom I've not seen in months.

  8. RUN
    good SC Hong Kong Marathon 21 km 02:47 12:48 pace

    Weather was great, about 18c. Loved the route, even managed the hills. Did 'national service' pacing with an expectant mum in our running group and then I took off when she didn't fe... read more

    • Wilfred Y.
      Wilfred Y.

      Haha, yes bro. Signed up for 4 FMs for this year already beginning in April :) Yup, HK next year too. Well done, Henry.

      almost 6 years ago Like1 person

    • Henry W.
      Henry W.

      Going to be yr virgin FM this April?

      almost 6 years ago Like

    • Henry W.
      Henry W. Nice Job
      Nice Job:

      Full marathon ya next year!

      almost 6 years ago

  9. VELO
    injured Hills in Disguised 39 km 02:48 8.7mph pace

    Pushed off from Damansara Jaya's 'Dirty Nelly' towards Bangsar. Route via Bandar Utama, Taman Tun, Bangsar and Bukit Pantai. Hills training at its max and now Lorong Maarof, Penaga, ... read more

    • Tri S.
      Tri S.

      Nice ride. So that was where the rode went!

      almost 6 years ago Like

    • Tri S.
      Tri S.

      Rode = ride. Sorry. Fat fingers with the i and o next to each other

      almost 6 years ago Like

  10. VELO
    good Outer Hood 35 km 01:42 12.7mph pace

    Plan was to run Double Hills this morning but I somehow overslept. At 7.30am, decided that the easiest to do was to get WilYeo prepped for a ride. Looped around USJ2, USJ 11 and then USJ 5. The roa... read more

  11. RUN
    good Outer hood 15 km 01:58 12:41 pace

    First and only workout this week. Ran down Per. Tujuan into Per. Setia, looped back USJ3D, back onto Tujuan and into Per. Murni. Stopped by at Taipan to greet the folks in 'Red' distribut... read more

  12. VELO
    good Tour de Langkawi Hotride 63 km 02:20 16.8mph pace

    Route was in Putrajaya. Pelaton was led by a LTDL lead car followed by the Terengganu state cycling team. Police outriders and marshalls ensured the route was cleared from traffic. Two accidents oc... read more

  13. VELO
    great Putrajaya / Sepang Gold Coast 112.5 km 04:19 16.2mph pace

    Slept enough last night and carbo loaded this morning, in exchange for a real good ride today. Gear shifts were superb too with a mis-shift once and a Specialized happily overtaking WilYeo...but no... read more

  14. FIT
    good Inner / Outer Hood 22 km 01:27 06:21 pace

    Began with a ride of 18 kms around the inner and moving to the outer hood. Returned the bike and went for a 4 kms run around the inner hood. Finished the morning by giving WilYeo a bath. Now, to th... read more

  15. FIT
    good In the Gym 4 km 01:03 25:20 pace

    Working Saturday morning, so no outdoors today. Ran 4 kms on the mill and cycled 24 minutes on training mode.

  16. RUN
    great Outer Hood 8 km 01:06 13:21 pace

    Decided to run last minute at 8pm. Eugene ran along today. Pace was strong and managed a sprint the last hundred metres. Old man proved a point today.

  17. VELO
    alright Putrajaya / Salak Tinggi 64.53 km 02:55 13.7mph pace

    Route was rolling today like a 'mini dragon back' on the Kajang coastals. Was somehow tired, wondered where did the stamina go. Average speed was 22 km/h with the fastest clocked at 55.8 ... read more

  18. VELO
    good Inner Hood 16 km 00:53 11.2mph pace

    Traffic a bit heavy in the hood. Easy on the straights and seated climb all the way on the hill. Average of 18.3 km/h today. Rattling sounds from the front fork area, only to realise that the bottl... read more

  19. RUN
    good LSD Solaris 16 km 02:13 13:20 pace

    A slightly longer run after a few weeks of riding. Slow consistent pace of 8.27 km/h. Paced with Chee Mee the entire run. Overall, sattisfied.

  20. VELO
    good Ulu Langat, Selangor / Pekan ... 90.7 km 05:48 9.7mph pace

    The toughest route ever! This ride has made Genting Sempah / Bentong look amateur. The first 10 kms were nice and fast until the climbs started. Still manageable until Peras. The ride thereafter un... read more