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Entries

  1. RUN
    W37/D7: SUN, 25 September 201... 17.11 km 01:53 10:39 pace

    W37/D7: SUN, 25 September 2016 - Bandar Utama. Ran 17.11km @6:37/km in 01:53:15 and burned 1,850kcal. Good week. Need to step up another 10 to 15% distance next week. W37: D7/Sun pm ran 17.11km + D... read more

  2. VELO
    W37/D6: FRI, 24 September 201... 65 km 02:15 18.0mph pace

    W37/D6: FRI, 24 September 2016 - Morning Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53. Cycled 65km @km/h, in 02:15:00 ... read more

  3. VELO
    W37/D4: THU, 22 September 201... 23 km 00:48 17.9mph pace

    W37/D4: THU, 22 September 2016 - Evening Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53. Cycled 23km @28.8km/h, in 00:4... read more

  4. swim
    W37/D4: THU, 22 September 201... 4096 m 02:02 47:56 pace

    W37/D4: THU, 22 September 2016 - Morning Swim / Condo Pool.
    Swam freestyle for 4,096m in approx 02:02:00 (forgotten to wear a watch, time taken from clubhouse clock), average pace 2:59/100m, and ... read more

  5. RUN
    W37/D3: WED, 21 September 201... 3 km 00:21 11:15 pace

    W37/D3: WED, 21 September 2016 - Evening BRICK 1/2: Spin / Elliptical: OCTANE Fitness / Condo Gym. Ran (elliptical) 3km in 00:21:00 and burned 343kcal. Immediately after 51km spin. Hopefully a long... read more

  6. VELO
    W37/D3: WED, 21 September 201... 51 km 01:40 19.0mph pace

    W37/D3: WED, 21 September 2016 - Evening BRICK 1/2: Spin / Bike: Vision Fitness / Condo Gym. Cycled 51km in 01:40:00 and burned 1,431kcal. Elliptical next.
    # Splits:
    • Level 10: 21mins
    • Level 9: ... read more

  7. FIT
    W37/D3: WED, 21 September 201... 01:00

    W37/D3: WED, 21 September 2016 - Morning Yoga / Condo Clubhouse. Attended an hour class and burned approx 200kcal. Heavy legs due after yesterday's spin. Special emphasis on abdominal and glut... read more

  8. VELO
    W37/D2: TUE, 20 September 201... 31 km 01:03 18.3mph pace

    W37/D2: TUE, 20 September 2016 - Morning Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53. Cycled 31km @29.5km/h, in 01:03... read more

  9. swim
    W37/D2: TUE, 20 September 201... 3520 m 01:39 45:15 pace

    W37/D2: TUE, 20 September 2016 - Morning Swim / Condo Pool. Swam 3,520m, 2:48/100m, in 01:39:00 and burned 1,128kcal.
    Splits:
    # Freestyle
    • 512m/512m 00:13:30
    • 512m/1,024m 00:14:00/00:27:30
    • 512... read more

  10. VELO
    great W37/D1: MON, 19 September 201... 31 km 01:03 18.3mph pace

    W37/D1: MON, 19 September 2016 - Morning Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53. Cycled 31km @29.5km/h, in 01:03... read more

  11. RUN
    W36/D7: SUN, 18 September 201... 21.1 km 02:04 09:25 pace

    W36/D7: SUN, 18 September 2016 - MMU, Cyberjaya / Compressport Run Malaysia 2016. Ran 21.1km in approx 2:03:30 and burned 2,014kcal. Irene, Charlene and Alicia ran 10km. Mission accomplished. Great... read more

  12. VELO
    W36/D5: FRI, 16 September 201... 51 km 01:38 19.4mph pace

    W36/D5: FRI, 16 September 2016 - Malaysia Day / Morning Spin / Condo Gym. Cycled 51km in 01:38:00, approx 32.22kph and burned 1,403kcal. Got ready, went down to car park and then rain started. Plan... read more

  13. swim
    W36/D4: THU, 15 September 201... 2560 m 01:15 47:08 pace

    W36/D4: THU, 15 September 2016 - Morning Swim with Alicia and Charlene / Condo Pool.
    Swam 2,560m in 01:15:00 and burned 855kcal.
    # Daddy
    • 516m/18mins Freestyle Both Side Breathing
    • 516m/14mins ... read more

  14. FIT
    W36/D3: WED, 14 September 201... 01:00

    W36/D3: WED, 14 September 2016 - Morning Yoga / Clubhouse.
    Attended an hour class and burned 200kcal. Hwangyong-Hamnida (환영합니다 / Welcome) to our new Yoga member from South Korea. W36: D3/Wed am Y... read more

  15. swim
    W36/D2: TUE, 13 September 201... 2560 m 01:26 54:03 pace

    W36/D2: TUE, 13 September 2016 - Morning Swim / Condo Pool.
    Swam 2,560m in 01:26:00 and burned 969kcal. Recovery routine. Slow, practised breathing on both side and about half the distance in brea... read more

  16. RUN
    W36/D1: MON, 12 September 201... 18.2 km 01:54 10:04 pace

    W36/D1: MON, 12 September 2016 - Morning Run with Irene Lau, Charlene and Alicia / Hari Raya Haji Public Holiday / Condo Gym. T-6 to Compressport Run Malaysia, Cyberjaya.
    # Daddy
    Run TM 18.2km in ... read more

  17. VELO
    W35/D7: SUN, 11 September 201... 61.7 km 02:02 18.9mph pace

    W35/D7: SUN, 11 September 2016 - Condo Gym Workout with Irene and Alicia.
    Cycled 61.7km in 02:01:41 and burned 1,732kcal. Horsing around in the gym with free weights, multi station and boxing.
    • ... read more

  18. VELO
    W35/D6: SAT, 10 September 201... 87.62 km 02:57 18.5mph pace

    W35/D6: SAT, 10 September 2016 - Morning Ride. BUTs & Friends Joined BU/Alice's Group. Route: MyDin-GCE-Latar-Kundang-GCE-MyDin.

    Bike: Cervelo R5
    # Garmin (More Accurate)
    • Distance: 87... read more

  19. swim
    W35/D4: THU, 8 September 2016... 01:53

    W35/D4: THU, 8 September 2016 - Morning Swim / Condo Pool.
    Swam 3,904m in 01:53:00, @2:54/100m and burned 1,617kcal.
    Splits:
    • 512m, 00:14:00
    • 512m/1,024m, 00:14:00/00:28:00
    • 512m/1,536... read more

  20. RUN
    W35/D4: THU, 8 September 2016... 9.5 km 00:57 09:38 pace

    W35/D4: THU, 8 September 2016 - Evening Run / Condo Gym / TM. Ran 9.5km in 00:56:56, @5:58/km and burned 916kcal.
    W35: D4/Thu pm ran 9.5km + am swam 3,904m + D3/Wed pm ran 8km + am yoga 1hr + D2/T... read more