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Arif logged 5674 miles.

Last workout 11 months ago. Help get them back on track!

  • 0 miles
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Entries

  1. RUN
    Damansara Loop 4.91 km 00:29 09:27 pace

    Nice weather for a run...

  2. RUN
    great Damansara Loop 4.91 km 00:31 10:18 pace

    For once, an easy run felt easy...

  3. RUN
    blah Damansara Loop 4.9 km 00:32 10:33 pace

    Heavy legs today

  4. RUN
    good Damansara Loop 4.9 km 00:28 09:18 pace

    Another day, another loop. Getting a bit faster though

  5. RUN
    good Damansara Loop 4.9 km 00:32 10:33 pace

    Legs not there today. Rain during the last km was a relief.

  6. RUN
    good Gym run (Manulife) 2.2 km 00:15:00 10:58 pace

    Run to gym, work on back, triceps and abs, ran back home

  7. RUN
    good Damansara Loop 4.9 km 00:30 09:43 pace

    Couldn't quite go as quick as Monday but I'll take it

  8. RUN
    good Gym run 4 km 00:25 10:03 pace

    Ran from home to gym, worked out chest, biceps and abs, ran home. Save money on parking and petrol.

  9. RUN
    Damansara Loop 4.91 km 00:29 09:31 pace

    It's been a loooooong time since breaking the 6-min pace barrier...
    Hell... it's been a looooong time since I ran consistently.

  10. RUN
    tired Home - Empire Damansara - Home 3.27 km 00:22 10:47 pace

    Don't remember a 3k easy run being so painful...

    • Marlin Z.
      Marlin Z. Nice Job
      Nice Job:

      It is now.. Hehehe.. Btw, well done there. At least something!

      about 1 year ago

    • Keni K.
      Keni K.

      Welcome back, iron person!

      about 1 year ago Like

  11. VELO
    Bike Trainer 25 km 00:50 18.6mph pace

    Had Crowie and Julie Dibens as my coach tonight. Had it all: intervals/cadence, hill climbs, speedwork, endurance and sprints. Tough tough workout.

  12. RUN
    Dreadmill 5.5 km 00:30 08:46 pace

    10 min warmup, then tempo run increasing pace every 5 minutes.

  13. VELO
    Bike Trainer 22 km 00:45 18.2mph pace

    15 min warmup
    10x1 min on, 1 min off
    10 min cooldown

  14. VELO
    Bike Trainer 20 km 00:40 18.6mph pace

    10 min warmup
    5x3 min intervals, 2 min recovery
    5 min cooldown

  15. RUN
    Damansara Perdana 4.5 km 00:27 09:39 pace

    Easy run after an hour spinning on the trainer. Slowly... Slowly...

  16. VELO
    good D'Bayu - GCE 45.41 km 01:35 17.7mph pace

    How unfit am I when I can get dropped on a slow ride. Long road back to fitness. Time to spend more time on the trainer...

  17. RUN
    5.01 km 00:31 09:54 pace

    Got my ass kicked on a 5k run. Oh well, at least I'm running again. Things can only get better, right???

  18. VELO
    good Tadonamo Powerma Sim - Bike 24.56 km 00:53 17.2mph pace

    Got lost, missed a turn and ended up 7km short. Good fun though. A huge thanks to Tadonamo Triathletes for putting the sim together.

  19. RUN
    good Tadanamo Powerman Sim - Run 5.68 km 00:32 08:59 pace

    Richard said jog, not run. Jog may arse!!! Dude was doing sub-5 minute pace! No way I was going to keep up!

    • Henry W.
      Henry W.

      Ha ha ha! We can only train harder to keep up!

      almost 2 years ago Like

    • Tri S.
      Tri S. Nice Job
      Nice Job:

      That's his jog lah

      almost 2 years ago