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Entries

  1. RUN
    great W12/D2: TUE, 21 Mar 2017 - Ev... 10 km 01:12 11:35 pace

    W12/D2: TUE, 21 Mar 2017 - Evening Run / TM / Condo Gym. Ran 10km average @7:12/km, in 01:12:00 and burned 750kcal. First 5km 00:28:45, tapered the rest. Inclination: average 1.0%. W12: D2/Tue pm r... read more

  2. VELO
    W12/D2: TUE, 21 Mar 2017 - Mo... 40 km 01:25 17.5mph pace

    W12/D2: TUE, 21 Mar 2017 - Morning Spin / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotorcraft 3D & Q-Rings 39/53. Cycled 40km average @28.2kph, in 01:25:... read more

  3. VELO
    W12/D1: MON, 20 Mar 2017 - Mo... 30 km 01:03 17.8mph pace

    W12/D1: MON, 20 Mar 2017 - Morning Spin / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotorcraft 3D & Q-Rings 39/53. Cycled 30km average @28.6kph, in 01:03:... read more

  4. VELO
    great W11/D7: SUN, 19 March 2017 - ... 32.6 km 02:07 9.6mph pace

    W11/D7: SUN, 19 March 2017 - Morning Ride with Irene and Alicia / Desa ParkCity. Cycled 32.6km, average @15.5kph in 02:06:31 and burned 1,058kcal. Irene took the lead, drew a giant squid with the g... read more

  5. VELO
    great W11/D6: SAT, 18 March 2017 - ... 94.7 km 03:05 19.1mph pace

    W11/D6: SAT, 18 March 2017 - Morning Spin / Condo Gym / Vision Fitness Trainer. Cycled 94.7km, average @30.7kph in 03:05:00 and burned 2,500kcal. Cadence 85 to 95rpm. Vision Fitness Trainer: Level ... read more

  6. swim
    W11/D4: THU, 16 March 2017 - ... 3904 m 02:03 50:42 pace

    W11/D4: THU, 16 March 2017 - Morning Swim / Condo Pool. Swam 3,904m in 02:03:00 and burned 1,200kcal. Splits: FS 1,024m + BS 2,048m + FS 832m. W11: D4/Thu am swam 3,904m + D3/Wed pm ran 5.9km + am ... read more

  7. RUN
    great W11/D3: WED, 15 March 2017 - ... 5.9 km 00:29 07:46 pace

    W11/D3: WED, 15 March 2017 - Evening Run / TM / Condo Gym. Ran 5.9km, ave 6:06/km, in 00:36:00 and burned 400kcal. First 5km in 00:28:30. Inclination: 5km @1% and the rest @0.5%. W11: D3/Wed pm ran... read more

  8. swim
    great W11/D2: TUE, 14 March 2017 - ... 2048 m 01:04 50:17 pace

    W11/D2: TUE, 14 March 2017 - Morning Swim / Condo Pool. Swam 2,048m in 01:04:00 and burned 500kcal. HAPPY BIRTHDAY TO MY ❤️ IRENE. WEEK'S TOTAL TO DATE: SWAM 2,048M, CYCLED 50.3KM AND BURNED 1... read more

  9. FIT
    great W11/D3: WED, 15 March 2017 - ... 01:00

    W11/D3: WED, 15 March 2017 - Morning Yoga / Condo Clubhouse. Attended an hour class and burned approx 200kcal. WEEK'S TOTAL TO DATE: SWAM 2,048M, CYCLED 50.3KM, YOGA 1HR AND BURNED 1,900KCAL. ... read more

  10. VELO
    W11/D1: MON, 13 March 2017 - ... 50.3 km 01:35 19.7mph pace

    W11/D1: MON, 13 March 2017 - Evening Spin / Condo Gym / Vision Trainer. Cycled 50.3km at an average of 31.8km/h, in 01:35:00 and burned approx 1,200kcal. Gradient: Level 10, 32.45km for 60mins. Lev... read more

  11. VELO
    W10/D7: SUN, 12 March 2017 - ... 50 km 01:35 19.6mph pace

    W10/D7: SUN, 12 March 2017 - Morning Spin / Condo Gym / Vision Trainer. Cycled 50km at an average of 31.6km/h, in 01:35:00 and burned approx 1,200kcal. Gradient: Level 9 to 11. Cadence: 82rpm to 11... read more

  12. FIT
    01:00

    W10/D3: WED, 8 March 2017 - Post POWERMAN Malaysia / Recovery Yoga. Attended an hour yoga with regulars and two newbies. Burned approx 200kcal.
    WEEK'S TOTAL TO DATE: SWAM 2,432M, YOGA 1HR AND ... read more

  13. swim
    great W10/D2: TUE, 7 March 2017 - P... 2432 m 01:12 47:38 pace

    W10/D2: TUE, 7 March 2017 - Post POWERMAN Malaysia / Recovery Swim Condo Pool. Swam 2,432m in 01:12:00 and burned approx 823kcal.
    Splits:
    * FS: 16 x 32m = 512m @00:14:30
    * BS: 16 x 32m = 512m / 1,... read more

  14. RUN
    great W09/D7: SUN, 5 March 2017 - W... 10 km 01:01 09:44 pace

    W09/D7: SUN, 5 March 2017 - World Series, POWERMAN Malaysia Duathlon Asia Championship 2017, Putrajaya / Classic Category: 10km / 30km / 10km - Run 10km.
    Run 10km: 00:57:56
    Transition 1: 00:05:22 /... read more

  15. VELO
    great W09/D7: SUN, 5 March 2017 - W... 60 km 01:54 19.5mph pace

    W09/D7: SUN, 5 March 2017 - World Series, POWERMAN Malaysia Duathlon Asia Championship 2017, Putrajaya / Classic Category: 10km / 30km / 10km.
    Run 10km: 00:57:56
    Transition 1: 00:05:22 / 01:03:19
    B... read more

  16. RUN
    great / Run 10km. 10 km 00:58 09:19 pace

    W09/D7: SUN, 5 March 2017 - World Series, POWERMAN Malaysia Duathlon Asia Championship 2017, Putrajaya / Classic Category: 10km / 30km / 10km.
    Run 10km: 00:57:56
    Transition 1: 00:05:22 / 01:03:19... read more

  17. FIT
    great W09/D3: WED, 1 March 2017 - M... 01:00

    W09/D3: WED, 1 March 2017 - Morning Yoga / T-4 to POWERMAN Duathlon Asia Championship / Condo Clubhouse. Attended an hour class and burned approx 200kcal. Featured Photo: Home made lunch. Same dinn... read more

  18. RUN
    great W09/D2: TUE, 28 February 2017... 7 km 00:40 09:08 pace

    W09/D2: TUE, 28 February 2017 - Evening Run / T-5 to POWERMAN Duathlon Asia Championship / TM / Condo Gym. Ran 7km, average 5:41/km, in 00:39:45, and burned 609kcal. Average inclination at 1.0%. Fi... read more

  19. VELO
    great W09/D1: MON, 27 February 2017... 31 km 01:00 19.1mph pace

    W09/D1: MON, 27 February 2017 - Morning Spin / T-6 to POWERMAN Duathlon Asia Championship / Vision Trainer / Condo Gym. Cycled 31km, average 30.8km/h, in 01:00:25 and burned 849kcal. Level 9 at an ... read more

  20. VELO
    W08/D7: SUN, 26 Feb 2017 - Ev... 40.5 km 01:18 19.3mph pace

    W08/D7: SUN, 26 Feb 2017 - Evening BRICK: Run & Bike 2/2 at Condo Gym / Vision Trainer. Cycled 40.5km in 01:18:15 and burned 1,106kcal. Level 9, average cadence around 84 to 92rpm. Featured Pho... read more