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  • 19 miles
  • 01:03 time
  • 796 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. VELO
    W27/D2: TUE, 30 June 2015 - E... 30 km 01:03 17.8mph pace

    W27/D2: TUE, 30 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 30km @28.... read more

  2. VELO
    W27/D1: MON, 29 June 2015 - E... 45 km 01:33 18.0mph pace

    W27/D1: MON, 29 June 2015 - Evening Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 45km @28.... read more

  3. RUN
    W26/D6: SAT, 27 June 2015 - M... 6.2 km 00:57 14:44 pace

    W26/D6: SAT, 27 June 2015 - Morning Run around Bandar Utama.

    Ran 6.2km @9:09/km in 00:56:47 and burned 395kcal. Coach Len Kuan Fan and Irene Lau. Brick training for Irene's first duathlon ... read more

  4. VELO
    W26/D5: FRI, 26 June 2015 - M... 20 km 00:40 18.6mph pace

    W26/D5: FRI, 26 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 20km @30k... read more

  5. RUN
    W26/D4: THU, 25 June 2015 - E... 7 km 00:42 09:38 pace

    W26/D4: THU, 25 June 2015 - Evening Run / Condo Gym / Brooks PureCadence 2.

    Ran 7km @5:59/km pace, in 00:41:55 and burned 593kcal.

    • 6.00km @5:33/km in 00:33:16 tempo
    • 6.67km @5:53/km in 00:39:... read more

  6. VELO
    W26/D4: THU, 25 June 2015 - W... 58 km 02:03 17.6mph pace

    W26/D4: THU, 25 June 2015 - W26/D2: TUE, 23 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Ring... read more

  7. RUN
    W26/D3: WED, 24 June 2015 - E... 9 km 00:56 10:01 pace

    W26/D3: WED, 24 June 2015 - Evening Run / Condo Gym / Brooks PureCadence 2.

    Ran 9km @6:14/km pace, in 00:56:04 and burned 738kcal. First run after more than six weeks.
    • 7.50km @5:30/km, 00:4... read more

  8. FIT
    W26/D3: WED, 24 June 2015 - M... 01:00

    W26/D3: WED, 24 June 2015 - Morning Yoga / Condo Clubhouse.

    Attended an hour of Yoga class with our regular ladies and burned 200kcal.

    Poses: Breathing, upper shoulder & arm stretches, forw... read more

  9. swim
    W26/D2: TUE, 23 June 2015 - E... 4672 m 02:01 41:33 pace

    W26/D2: TUE, 23 June 2015 - Evening Swim / Condo Clubhouse.

    Freestyle, 146 x 32m = 4,672m @2:34.9/100m pace in 02:00:39 and burned 1,208kcal.

    Lengths/Distance • Time / Elapsed Time @ Pace Spli... read more

  10. VELO
    W26/D2: TUE, 23 June 2015 - M... 34 km 01:10 18.0mph pace

    W26/D2: TUE, 23 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 34km @km/h ... read more

  11. VELO
    W26/D1: MON, 22 June 2015 - M... 48 km 01:42 17.6mph pace

    W26/D1: MON, 22 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 48km @28.37... read more

  12. VELO
    W25/D7: SUN, 21 June 2015 - M... 51 km 01:46 17.9mph pace

    W25/D7: SUN, 21 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 51km @28.87... read more

  13. VELO
    W25/D6: 20 June 2015 - 6:17am... 34.1 km 01:50 11.5mph pace

    W25/D6: 20 June 2015 - 6:17am, SAT. Morning Ride. Coaching Irene Lau for her first attempt in multisport races. We are participating in the coming Port Dickson International Duathlon 2015, in about... read more

  14. VELO
    W25/D5: FRI, 19 June 2015 - M... 40 km 01:26 17.3mph pace

    W25/D5: FRI, 19 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 40km @27.... read more

  15. VELO
    W25/D4: THU, 18 June 2015 - M... 40 km 01:25 17.5mph pace

    W25/D4: THU, 18 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 40km @28.24... read more

  16. FIT
    W25/D3: WED, 17 June 2015 - M... 01:00

    W25/D3: WED, 17 June 2015 - Morning Yoga.

    Attended an hour of Yoga with our regulars and burned 200kcal.

    Special emphasis on breathing, forward fold, arm stretches, eagle pose in combinatio... read more

  17. VELO
    W25/D2: TUE, 16 June 2015 - M... 30 km 01:01 18.5mph pace

    W25/D2: TUE, 16 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 30km @29km/... read more

  18. VELO
    W25/D1: MON, 15 June 2015 - M... 26 km 00:52 18.6mph pace

    W25/D1: MON, 15 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 26km @29.86km/h... read more

  19. VELO
    W25/D1: MON, 15 June 2015 - E... 35 km 01:12 18.1mph pace

    W25/D1: MON, 15 June 2015 - Evening Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 35km @29.... read more

  20. VELO
    W24/D7: SUN, 14 June 2015 - M... 60 km 02:03 18.3mph pace

    W24/D7: SUN, 14 June 2015 - Morning Spin. Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 60km @29.4km/h ... read more