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  • 10 miles
  • 01:36 time
  • 1329 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    W18/D1: 6:45am, MON, 27 Apr 1... 16.5 km 01:36 09:23 pace

    W18/D1: 6:45am, MON, 27 Apr 15 - TM / Gym / Brooks PureCadence 3. Ran 16.5km @5:60/km, in 01:36:15 and burned 1,329kcal. Felt great. Switched swim to tomorrow and Wednesday. Not enough time in the ... read more

  2. VELO
    W16/D7: 26 Apr 15 - Sun, 7:29... 66.2 km 02:21 17.5mph pace

    W16/D7: 26 Apr 15 - Sun, 7:29am. Morning ride Chin Ya Yen / Team BUTs & Friends, and others mainly Cervelo cyclists known to Joe Chai / Bike Hauz.
    Route: Anti clockwise. Slow ride through town... read more

  3. swim
    W17/D6: 25 Apr 15, 7:15am, SA... 2560 m 01:07 41:50 pace

    W17/D6: 25 Apr 15, 7:15am, SAT - Pool / Clubhouse. Swam freestyle: 2,560m at an average pace of 2:35.5/100m in 01:06:33 and burned 664kcal. Felt really good. Rotation, breathing, alignment and left... read more

  4. RUN
    W17/D5: 24 Apr 15, 6:45am, WE... 8.5 km 00:49 09:11 pace

    W17/D5: 24 Apr 15, 6:45am, WED - TM / Gym / Brooks PureCadence 3. Ran 8.5km @5:43/km in 00:48:33 and burned 684kcal. Splits: 5km @5:26/km in 00:27:09 and 8km @5:27/km in 00:43:38. W17: D5/Fri am ra... read more

  5. VELO
    W17/D4: 23 Apr 15, 5:45am, WE... 40 km 01:23 18.0mph pace

    W17/D4: 23 Apr 15, 5:45am, WED - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.
    Cycled 40km @28.92km/h in 01:23:0... read more

  6. VELO
    W17/D3: 22 Apr 15, 6:00am, WE... 25 km 00:50 18.6mph pace

    W17/D3: 22 Apr 15, 6:00am, WED - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.
    Cycled 25km @30km/h in 00:50:00 a... read more

  7. swim
    W17/D2: 21 Apr 15, 7:43pm, TU... 1536 m 00:42 43:50 pace

    W17/D2: 21 Apr 15, 7:43pm, TUE - Pool, Clubhouse. Evening swim with BUTs & Swimmers / Chin Ya Yen / Richi Lim.
    Swam freestyle: (lengths x 32m)
    • 32 lengths = 1,024m, @2:41/100m, 00:27:30
    • 9 ... read more

  8. RUN
    great W17/D2: 21 Apr 15, 6:55am, TU... 10.2 km 00:58 09:04 pace

    W17/D2: 21 Apr 15, 6:55am, TUE - TM / Gym / Brooks PureCadence 3. Ran 10.2km, average @5:39/km pace, in 00:57:33 and burned 820kcal. Splits: 5km @5:27.6/km, 00:27:30 and 10km @5:39.3/km, 00:56:33. ... read more

  9. swim
    W17/D1: 7:00am, 20 yApr 2015 ... 2176 m 01:01 45:06 pace

    W17/D1: 7:00am, 20 yApr 2015 - Pool / Clubhouse. Swam freestyle, 68 lengths x 32m =2,176m @2:48/100m in 1:01:00 and burned 614kcal. Fresh new week. Embracing change and moving into future. Create h... read more

  10. VELO
    W16/D7: 19 Apr 15 - Sun, 7:17... 76.6 km 02:41 17.7mph pace

    W16/D7: 19 Apr 15 - Sun, 7:17am. Morning ride Matt Collins & Chin Ya Yen / Team Butts & Friends, and 30+ others mainly from Team Zero followed by Team Magnum, then Cervelo / Bike Hauz and u... read more

  11. RUN
    W16/D6: 7:15am, 18 Apr 2015 -... 10.5 km 01:01 09:19 pace

    W16/D6: 7:15am, 18 Apr 2015 - TM / Gym / Brooks PureCadence 3. Ran 10.5km @5:47/km in 01:00:52 and burned 846kcal. Done 10km on 1.5 to 2.0% inclination. Ave 5:40/km pace, in 00:56:42. Brisk walked ... read more

  12. VELO
    W16/D5: 4:45am, 16 Apr 2015 -... 75 km 02:35 18.0mph pace

    W16/D5: 4:45am, 16 Apr 2015 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53. Cycled 75km @29.03km/h in 02:35:00 a... read more

  13. VELO
    great W16/D4: 6:45am, 16 Apr 2015 -... 45 km 01:31 18.4mph pace

    W16/D4: 6:45am, 16 Apr 2015 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53. Cycled 45km @29.67km/h in 01:31:00 a... read more

  14. FIT
    great W16/D3: 6:45am, 15 Apr 2015 -... 01:00

    W16/D3: 6:45am, 15 Apr 2015 - Yoga / Clubhouse. Attended an hour of Yoga class with our regulars and burned approx 200kcal. W16: D3/Wed am Yoga 1hr + D2/Tue am swam 2,048m + D1/Mon am swam 2,112m. ... read more

  15. swim
    W16/D2: 6:45am, 14 Apr 2015 -... 2112 m 00:59 44:48 pace

    W16/D2: 6:45am, 14 Apr 2015 - Pool / Clubhouse. Swam freestyle, 66 lengths x 32m =2,112m @2:47/100m in 00:58:48 and burned 604kcal. Improved but better with coaching for the expert. W16: D2/Tue am... read more

  16. swim
    great W16/D1: 7:00am, 13 Apr 2015 -... 2048 m 01:00 47:08 pace

    W16/D1: 7:00am, 13 Apr 2015 - Pool / Clubhouse. Swam freestyle, 64 lengths x 32m =2,048m @2:56/100m in 1:00:00 and burned 604kcal.

  17. VELO
    W15/D7: 7:07am, SUN, 12 Apr 2... 40.1 km 03:19 7.5mph pace

    W15/D7: 7:07am, SUN, 12 Apr 2015 - Hulu Langat Balai Polis Batu 18 to Semenyih Dam and Return. Morning Ride with BUTs & Friends / The Fans (Len Kuan Fan / Irene Lau / Charlene / Alicia & Th... read more

  18. RUN
    W15/D6: 7:05am, SAT, 11 Apr 2... 13.25 km 01:17 09:21 pace

    W15/D6: 7:05am, SAT, 11 Apr 2015 - Gym / Brooks PureCadence 3. Ran 13.25km @5:48/km pace in 01:17:00 and burned 1,114kcal. W15: D6/Sat am ran 13.25km + D3/Wed am Yoga 1hr. WEEK'S TOTAL TO DATE... read more

  19. swim
    W15/D6: 6:05pm, SAT, 11 Apr 2... 1920 m 00:56 46:56 pace

    W15/D6: 6:05pm, SAT, 11 Apr 2015 - Pool / Clubhouse. Swam freestyle, 60 lengths x 32m = 1,920m in 00:56:00 and burned 564kcal. Alicia, 10, our youngest swam quite well. Hard for me to catch up now ... read more

  20. FIT
    W15/D3: 7:00am, WED, 8 April ... 01:00

    W15/D3: 7:00am, WED, 8 April 2015 - Yoga / Clubhouse. Attended an hour of Yoga class with the regular and burned approx 200kcal.