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  • 111 miles
  • 12:13 time
  • 9170 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. RUN
    W30/D5/T-64D/T-9W to IRONMAN ... 9.5 km 00:57 09:35 pace

    W30/D5/T-64D/T-9W to IRONMAN Langkawi: 6:59am, FRI, 25 July 2014 - TM / Brooks PC2. Ran 9.5km @5:57.6/km, in 00:56:37 and burned 844kcal.

    Splits:

    Negative splits, 5km @5:33.4/km 00:27:47, 6km @... read more

  2. swim
    W30/D4/T-65D/T-9W to IRONMAN ... 4288 m 02:07 47:39 pace

    W30/D4/T-65D/T-9W to IRONMAN Langkawi: 6:57am, THU, 24 July 2014 - Pool / Clubhouse. Swam freestyle, 134laps x 32m = 4,288m @2:57.7/100m in 02:07:00 and burned 1,333kcal.

    Unilateral right side br... read more

  3. VELO
    W30/D4/T-65D/T-9W to IRONMAN ... 40 km 01:22 18.2mph pace

    W30/D4/T-65D/T-9W to IRONMAN Langkawi: 9:37pm, THU, 24 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.... read more

  4. VELO
    W30/D3/T-66D/T-9W to IRONMAN ... 40 km 01:20 18.6mph pace

    W30/D3/T-66D/T-9W to IRONMAN Langkawi: 6:25am, WED, 23 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.... read more

  5. RUN
    W30/D3/T-66D/T-9W to IRONMAN ... 12.07 km 01:12 09:36 pace

    W30/D3/T-66D/T-9W to IRONMAN Langkawi: 8:57pm, WED, 23 July 2014 - Brooks PureCadence 2.

    Ran 12.07km @5:57/km in 01:12:00 and burned 980kcal. Splits: 5km 28:15 & 10km 56:00. Negative splits u... read more

  6. RUN
    W30/D2/T-67D/T-9W to IRONMAN ... 20.09 km 02:06 10:06 pace

    W30/D2/T-67D/T-9W to IRONMAN Langkawi: 7:07am, TUE, 22 July 2014 - Outdoor / BrooksPC2. Ran 20.093km @6:16/km in 02:06:12 and burned 1,636kcal. Decided to rest yesterday evening. Double the distanc... read more

  7. swim
    W30/D2/T-67D/T-9W to IRONMAN ... 3200 m 01:33 46:36 pace

    W30/D2/T-67D/T-9W to IRONMAN Langkawi: 8:25pm, TUE, 22 July 2014 - Pool / Clubhouse. Swam freestyle, 100 x 32m = 3,200m @2:53.75/100m in 01:32:40 and burned 965kcal. Unilateral right side breathing... read more

  8. VELO
    W30/D1/T-68D/T-9W to IRONMAN ... 50 km 01:37 19.2mph pace

    W30/D1/T-68D/T-9W to IRONMAN Langkawi: 6:30am, MON, 21 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.... read more

  9. VELO
    W29/D7/T-69D/T-10W to IRONMAN... 21.1 km 01:29 8.9mph pace

    W29/D7/T-69D/T-10W to IRONMAN Langkawi: 8:34am, SUN, 20 July 2014 - Route: Bukit Utama / Centrepoint / BU1 / BU 4. Cycled 21.1km in 01:28:35 and burned 450kcal. Total Elevation: 137m. Max Elevation... read more

  10. swim
    W29/D7/T-69D/T-10W to IRONMAN... 2560 m 01:12 45:14 pace

    W29/D7/T-69D/T-10W to IRONMAN Langkawi: 6:45am, SUN, 20 July 2014 - Pool / Clubhouse. Swam freestyle, 80 x 32m = 2,560m @2:48.67/100m in 01:11:58 burned 745kcal.

    Kept unilateral right side breath... read more

  11. RUN
    W29/D6/T-70D/T-10W to IRONMAN... 17.02 km 01:40 09:27 pace

    W29/D6/T-70D/T-10W to IRONMAN Langkawi: 6:52am, SAT, 19 July 2014 - Bukit Utama - Bandar Utama - TTDI - Kiara Hills Loop / Brooks PureCadence 2. Ran 17.02 km @5:52/km in 01:39:58 and burned 1.380kc... read more

  12. VELO
    W29/D5/T-71D/T-10W to IRONMAN... 35 km 01:08 19.2mph pace

    W29/D5/T-71D/T-10W to IRONMAN Langkawi: 7:00am, FRI, 18 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53... read more

  13. VELO
    W29/D4/T-72D/T-10W to IRONMAN... 50 km 01:40 18.6mph pace

    W29/D4/T-72D/T-10W to IRONMAN Langkawi: 7:00am, THU, 17 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53... read more

  14. FIT
    W29/D3/T-73D/T-10W to IRONMAN... 01:00

    W29/D3/T-73D/T-10W to IRONMAN Langkawi: 7:00am, WED, 16 July 2014 - Yoga / Clubhouse. Attended usual Wednesday Yoga class for an hour. W29/T-10W: D3/Wed am Yoga + D2/Tue am cycled 115km. WEEK'... read more

  15. VELO
    W29/D2/T-74/T-10W to IRONMAN ... 115 km 03:46 19.0mph pace

    W29/D2/T-74/T-10W to IRONMAN Langkawi: 5:30am, TUE, 15 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.... read more

  16. VELO
    W28/D5/T-78/T-11W to IRONMAN ... 20 km 00:33 22.6mph pace

    W28/D5/T-78/T-11W to IRONMAN Langkawi: 6:40am, FRI, 11 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.... read more

  17. VELO
    great W28/D4/T-79/T-11W to IRONMAN ... 38 km 01:15 18.9mph pace

    W28/D4/T-79/T-11W to IRONMAN Langkawi: 6:25am, THU, 10 July 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D+ BBright Round 39/53.... read more

  18. RUN
    W28/D3/T-80/T-11W to IRONMAN ... 20.04 km 02:02 09:47 pace

    W28/D3/T-80/T-11W to IRONMAN Langkawi: 8:25pm, WED, 9 July 2014 - TM / Brooks PureCadence. Ran 20.04km @6:05/km in 02:02:00 and burned 1,629kcal. Splits: 10km @5:37/km in 00:56:12 and 17.5km @5:50/... read more

  19. swim
    W28/D4/T-79/T-11W to IRONMAN ... 2048 m 00:55 42:54 pace

    W28/D4/T-79/T-11W to IRONMAN Langkawi: 9:15pm, THU, 10 July 2014 - Pool / Clubhouse. Swam freestyle, unilateral breathing, 64 x 32m = 2,048m @2:41.86/100m, in 00:54:36 and burned 566kcal.

    Splits:... read more

  20. FIT
    W28/D3/T-80/T-11W to IRONMAN ... 01:00

    W28/D3/T-80/T-11W to IRONMAN Langkawi: 7:14am, WED, 9 July 2014 - Yoga / Home. Practised a hour of yoga, free weights and burned 200kcal. Haze (more like smog), yoga class at the Clubhouse called o... read more