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  • 77 miles
  • 07:04 time
  • 4618 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. VELO
    W35/T-30D/T-4W to IRONMAN Lan... 45 km 01:35 17.7mph pace

    W35/T-30D/T-4W to IRONMAN Langkawi: 7:45pm, WED, 27 Aug 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cy... read more

  2. VELO
    great W35/T-30D/T-4W to IRONMAN Lan... 45 km 01:35 17.7mph pace

    W35/T-30D/T-4W to IRONMAN Langkawi: 7;00am, WED, 27 Aug 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cy... read more

  3. FIT
    great W35/T-31D/T-4W to IRONMAN Lan... 01:00

    W35/T-31D/T-4W to IRONMAN Langkawi: 7;00am, WED, 27 Aug 2014 - Yoga / Clubhouse.

    Attended an hour of Yoga with our regulars and burned 200kcal. Breathing exercise, sun salutations, standing forwar... read more

  4. swim
    W35/T-32D/T-4W to IRONMAN Lan... 4288 m 01:52 42:02 pace

    W35/T-32D/T-4W to IRONMAN Langkawi: 8:15pm, TUE, 26 Aug 2014 - Pool / Clubhouse.

    Swam freestyle, 134 x 32m = 4,288m @2:36.7/100m pace, in 01:52:00 and burned 1,155kcal.

    Learned the correct techn... read more

  5. VELO
    W35/T-32D/T-4W to IRONMAN Lan... 30 km 01:02 18.0mph pace

    W35/T-32D/T-4W to IRONMAN Langkawi: 7:00am, TUE, 26 Aug 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    ... read more

  6. RUN
    W35/T-33D/T-4W to IRONMAN Lan... 17.31 km 01:45 09:45 pace

    W35/T-33D/T-4W to IRONMAN Langkawi: 6:30am, MON, 25 Aug 2014 - TM / Brooks PC2.

    Ran 17.31km @6:03/km, in 01:45:00 and burned 1,407kcal.

    Sourced Xlab hydration system to replace the broken Pro... read more

  7. VELO
    W34/T-34D/T-4W to IRONMAN Lan... 69.6 km 03:07 13.8mph pace

    W34/T-34D/T-4W to IRONMAN Langkawi: 7:23am, SUN, 24 Aug 2014 - Semenyih - Broga - Lenggeng - Hulu Klawang (Mount Telapa Buruk, Jelebu) / Cervelo P5-Three / Cassette: Shimano Ultegra 6800 11-Speed, ... read more

  8. RUN
    W34/T-35D/T-5W to IRONMAN Lan... 10.31 km 01:07 10:27 pace

    W34/T-35D/T-5W to IRONMAN Langkawi: 7:00am, SAT, 23 Aug 2014 - TM / Brooks PureCadence.

    Ran 10.31km @6:30/km, in 01:07:00 and burned 842kcal.

    Riding buddies confirmed Semenyih - Broga - Kuala K... read more

  9. VELO
    W34/T-36D/T-5W to IRONMAN Lan... 40 km 01:23 18.0mph pace

    W34/T-36D/T-5W to IRONMAN Langkawi: 9:20pm, FRI, 22 Aug 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cy... read more

  10. RUN
    W34/T-36D/T-5W to IRONMAN Lan... 8.21 km 00:54 10:34 pace

    W34/T-36D/T-5W to IRONMAN Langkawi: 6:35am, FRI, 22 Aug 2014 - TM / Brooks Pure Cadence 2.

    Ran 8.21km @6:34/km, in 00:53:58 and burned 671kcal.

    W34/T-36D: Fri/D5 am ran 8.21km + Thu/D4 pm cycled... read more

  11. RUN
    W34/T-37D/T-5W to IRONMAN Lan... 16.71 km 01:37 09:20 pace

    W34/T-37D/T-5W to IRONMAN Langkawi: 6:05am, THU, 21 Aug 2014 - TM / Gym.

    Ran 16.71km @5:48/km, in 01:37:00 and burned 1,354kcal. Splits: 5km @5:18/km, in 26'30", 10km @5:14/km, in 52... read more

  12. VELO
    W34/T-37D/T-5W to IRONMAN Lan... 30 km 01:05 17.2mph pace

    W34/T-37D/T-5W to IRONMAN Langkawi: 9:30pm, THU, 21 Aug 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    ... read more

  13. VELO
    W34/T-38D/T-5W to IRONMAN Lan... 60 km 02:02 18.3mph pace

    W34/T-38D/T-5W to IRONMAN Langkawi: 7:30pm, WED, 20 Aug 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.

    C... read more

  14. FIT
    great W34/T-38D/T-5W to IRONMAN Lan... 01:00

    W34/T-38D/T-5W to IRONMAN Langkawi: 7:00am, WED, 20 Aug 2014 - Yoga / Clubhouse.

    Attended an hour of Yoga class with the ladies and burned 200kcal. Yoga with socks on to train new core muscles. Y... read more

  15. swim
    W34/T-39D/T-5W to IRONMAN Lan... 4224 m 02:01 46:10 pace

    W34/T-39D/T-5W to IRONMAN Langkawi: 6:00am, TUE, MON, 19 Aug 2014 - Pool / Clubhouse.

    Swam freestyle, 132 x 32m = 4,224m @2:52/100m, in 02:01:12 and burned 1,248kcal.

    Tried something new. Wore ... read more

  16. RUN
    W34/T-40D/T-5W to IRONMAN Lan... 12.51 km 01:15 09:35 pace

    W34/T-40D/T-5W to IRONMAN Langkawi: 6:00am, MON, 18 Aug 2014 - TM / Brooks PureCadence 2.

    Ran 12.51km @5:58/km, in 01:14:34 and burned 1,016kcal.

    Negative splits, first 10km @5:34/km, in 00:55:... read more

  17. VELO
    W33/T-41D/T-5W to IRONMAN Lan... 180 km 07:07 15.7mph pace

    W33/T-41D/T-5W to IRONMAN Langkawi: 5:02am, SUN, 17 Aug 2014 – Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.

    Cy... read more

  18. swim
    W33/T-42D/T-5W to IRONMAN Lan... 2304 m 01:07 46:47 pace

    W33/T-42D/T-5W to IRONMAN Langkawi: 7:12pm, SAT, 16 Aug 2014 – Pool / Clubhouse.

    Swam freestyle: 72 x 32m = 2,304m, @2:54/100m, in 01:07:00 and burned 691kcal.

    W33/T-43D: D6/Sat pm swam 2,30... read more

  19. RUN
    10.51 km 01:00 09:11 pace

    W33/T-43D/T-6W to IRONMAN Langkawi: 8:02pm, FRI, 15 Aug 2014 – Outdoor / Brooks PureCadence.

    Ran 10.51km @5:43/km, in 01:00:00 and burned 851kcal. First 10km @5:32.5/km, gradient 0.5%, in 00:55:25... read more

  20. RUN
    W33/T-43D/T-6W to IRONMAN Lan... 10.06 km 01:01 09:45 pace

    W33/T-43D/T-6W to IRONMAN Langkawi: 6:45am, FRI, 15 Aug 2014 – Outdoor / Brooks PureCadence.

    Ran 10.06km @6:03/km, in 01:00:59 and burned 818cal. Negative splits on 0 to 1.5% inclination up to 8km... read more