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Bernard logged 4632 miles.

Last workout 4 months ago. Help get them back on track!

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Entries

  1. Bernard L.'s Photo Bernard
    RUN
    alright Bukit Aman - Sri Hartamas 18.63 km 02:11 11:16 pace

    Been ages since I ran this route. Took it easy asthere are occasional discomfort on the foot.

    4 months ago via Garmin
  2. Bernard L.'s Photo Bernard
    RUN
    good Home Loop 1.4 km 00:08:20 09:34 pace

    Run was interrupted by rain..

    4 months ago
  3. Bernard L.'s Photo Bernard
    RUN
    good Home Loop 4.5 km 00:25 08:52 pace

    Short tempo run.

    6:12, 5:33, 5:12, 5:16, 5:16

    4 months ago via Garmin   
  4. Bernard L.'s Photo Bernard
    RUN
    good Dreadmill 10 km 00:59 09:32 pace

    Supposed to go out for a 19k but it rained in the morning. Ended up running on the dreadmill.

    4 months ago via Garmin
    • Henry W.
      Henry W.
      Henry W.

      Bro,forgot to ask u out. Will be in touch with u on LSD from last weekend of Jan. I won't be in town next weekend.

      4 months ago • Like

    • Calvin S.
      Calvin S.
      Calvin S.

      Let's run together on CNY. Doing 25K at Kinrara. Let me know if u wanna join.

      4 months ago • Like

  5. Bernard L.'s Photo Bernard
    VELO
    good Uptown - GCE 46 km 01:27 19.8mph pace

    Short and fast Saturday ride with a very good turn out. Like always, the 7km on the rolling GCE was really really fast and furious, averaging 38km/h.

    4 months ago via Garmin   
  6. Bernard L.'s Photo Bernard
    RUN
    good Home Loop 5.16 km 00:35 10:57 pace

    Short intervals. Been away from the running shoe for almost 2 weeks.

    1500m @ 6:21
    3 x 800m @ 5:12, 5:11, 5:12
    Recovery and warm down in between

    4 months ago via Garmin   
  7. Bernard L.'s Photo Bernard
    VELO
    alright Uptown - Kg Bukit Tinggi 109.97 km 04:05 16.7mph pace

    Steady pace from Uptown until HOA. From there onwards, it was full gas up the 15km climb up Sempah. The peloton was going at 28-30km/h on the earlier sections of the climbs and everyone lined out i... read more

    5 months ago via Garmin   
  8. Bernard L.'s Photo Bernard
    VELO
    Ipoh - Penang 167.5 km 05:28 19.0mph pace

    Day 2 from Ipoh to Penang.

    The UCi guys escorted us from Ipoh until Padang Rengas (55km). From there on, it was again all fast & furious. Detoured 10km into Matang (75km) to have some really g... read more

    5 months ago via Garmin   
  9. Bernard L.'s Photo Bernard
    VELO
    great PJ - Ipoh 209.8 km 06:19 20.6mph pace

    Year end road & eating trip with the P2K guys. Day 1 from Uptown to Penang. There were 19 riders with a support car following us.

    Stopped at Slim River (105km) for breakfast, Bidor (141km) to ... read more

    5 months ago via Garmin   
  10. Bernard L.'s Photo Bernard
    VELO
    good Uptown - Bt. Arang 85.29 km 02:49 18.9mph pace

    Great weather today. Nice & easy ride. Some of the group went to Kuala Selangor, but I turned into Bt. Arang and back.

    380km ride from PJ to Penang this weekend!

    Merry X'mas everyone!

    5 months ago via Garmin
  11. Bernard L.'s Photo Bernard
    VELO
    alright Uptown - Kuala Kubu Baru 130.12 km 04:14 19.1mph pace

    Hot and long day!

    The double big climb at Hulu Yam came after 90km with the peloton averaging 37km/h all morning. Crawled my way up the the climb which averages about 10% for 5km & followed by... read more

    5 months ago via Garmin
  12. Bernard L.'s Photo Bernard
    RUN
    blah Tempo 9.5 km 00:54 09:08 pace

    1.5k warmup, 8k @ 5:30 - 5:40. I guess the legs are still on year-end holiday mood. Thus, took a short break somewhere in the middle of the 8k before continuing.

    5 months ago
  13. Bernard L.'s Photo Bernard
    RUN
    good Interval Training 8.04 km 00:54 10:43 pace

    Intervals day. Skipped the last set due to running late for work.

    5 months ago via Garmin   
  14. Bernard L.'s Photo Bernard
    VELO
    good P2K - UCI Ride 103.02 km 03:19 19.3mph pace

    Rode with UCI who came all the way from Ipoh. There were about 40 of them and about 20 of us. Quite a big group.

    Supposed to be a fun and easy ride and it stayed so until the fruit farms in Kunda... read more

    5 months ago via Garmin   
  15. Bernard L.'s Photo Bernard
    RUN
    blah Home Loop 7.1 km 00:44 09:58 pace

    Overslept..so went for a short run instead.

    5 months ago via Garmin   
  16. Bernard L.'s Photo Bernard
    RUN
    alright Home Loop 5.59 km 00:36 10:15 pace

    12 weeks to Hong Kong Marathon..it's time to restart training.

    5 months ago via Garmin   
  17. Bernard L.'s Photo Bernard
    FIT
    good Spinning@Celebrity Fitness 01:00

    3 more weeks to the last BIG ride of the year with almost 400km from PJ to Penang. I'll need to find time to juggle between my weekend long rides and runs for the upcoming HK marathon too. Oth... read more

    6 months ago
  18. Bernard L.'s Photo Bernard
    RUN
    blah Bandar Utama 8.01 km 00:51 10:17 pace

    Physically I was running, but mentally I think I was still sleeping.

    6 months ago via Garmin