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Entries

  1. FIT
    12.53 km 01:00 07:44 pace

    5 December 2016 - MON / Bangkok. Morning Row / Hotel Gym. Row 12.525km in 01:00:18, Level 7 and burned 800kcal. Featured Photo: Accidental discovery... Wanton Mee breakfast.

  2. FIT
    01:00

    W49/D3: WED, 30 November 2016 - Morning Yoga / Condo Clubhouse. Attended Yoga class for an hour and burned approx 200kcal. Featured Photo: Wheel pose taken early this year. W49: D3/Wed am Yoga 1hr... read more

  3. swim
    1600 m 00:45 45:15 pace

    W49/D2: TUE, 29 November 2016 - Morning Swim with Alicia / Condo Pool. Swam 1,600m in 00:45:00 and burned 507kcal. Alicia on school holiday decided yesterday to swim with Daddy. She swam 1,024m wit... read more

  4. RUN
    9.5 km 00:52 08:51 pace

    28 November 2016 - MON / Morning Run / Condo Gym / TM / Brooks PureCadence 4. Ran 9.5km @5:30/km in 00:52:18 and burned 842kcal

  5. FIT
    01:15

    W48/D7: SUN, 27 November 2016 - Home Yoga. Practised an hour fifteen of Yoga, including lots of stretching, floor exercise, free weights and body toning. Standard poses such as sun salutation, chai... read more

  6. VELO
    W48/D4: THU, 24 November 2016... 30.28 km 01:00 18.8mph pace

    W48/D4: THU, 24 November 2016 - BRICK RUN & BIKE 2/2: Condo Gym / Vision Trainer. Cycled 30.28km in 01:00:00 and burned 849kcal. Level 6, 7 and 8 with an average power above 140 watt. W48: D4/... read more

  7. RUN
    W48/D4: THU, 24 November 2016... 10 km 00:55 08:53 pace

    W48/D4: THU, 24 November 2016 - BRICK RUN & BIKE 1/2: Condo Gym / TM / Brooks PureCadence 4. Ran 10km in 00:55:16 and burned 855kcal. Next is 30KM ride / spin.
    W48: D4/Thu am ran 10km + D2/Tue ... read more

  8. VELO
    W48/D2: TUE, 22 November 2016... 40 km 01:17 19.3mph pace

    W48/D2: TUE, 22 November 2016 - Morning Spin / Condo Gym / Vision Trainer. Cycled 40km @31.01km/h in 01:17:24 and burned 1,090kcal. Level 9, average power above 165watt for 45mins. Then level 8, av... read more

  9. swim
    great W48/D1: MON, 21 November 2016... 3328 m 01:36 46:25 pace

    W48/D1: MON, 21 November 2016 - Morning Swim / Condo Pool. Freestyle, 104 x 32m = 3,328m @2.53/100m pace in 01:36:00 and burned 1,083kcal.

  10. FIT
    02:00

    W47/D7: 20 November 2016 - SUN / Home. My lazy morning. Trying out boxing handwraps bought from Decathlon. Hopefully these help to avoid cuts and blisters from wearing the gel gloves bought earlier... read more

  11. VELO
    31 km 01:00 19.1mph pace

    W47/D6: SAT, 19 November 2016 - Morning Spin / Condo Gym. Cycled 31km @30.8km/h in 01:00:24 and burned 859kcal. Post IMMY long awaited recovery exercise. Managing some superficial injury. IMMY wet ... read more

  12. RUN
    42.2 km 05:42 13:01 pace

    12 November 2016 - SAT / Langkawi. IRONMAN Malaysia (IMMY) 2016. My Personal Best out of three IMs. Time: 15:23:50, shaved more than 20mins over 2014 IM. Ironman Malaysia's bike course is one ... read more

  13. VELO
    180 km 07:18 15.3mph pace

    12 November 2016 - SAT / Langkawi. IRONMAN Malaysia (IMMY) 2016. My Personal Best out of three IMs. Time: 15:23:50, shaved more than 20mins over 2014 IM. Ironman Malaysia's bike course is one ... read more

  14. swim
    3800 m 01:57 49:44 pace

    12 November 2016 - SAT / Langkawi. IRONMAN Malaysia (IMMY) 2016. My Personal Best out of three IMs. Time: 15:23:50, shaved more than 20mins over 2014 IM. Ironman Malaysia's bike course is one ... read more

  15. VELO
    W44/D4: THU, 10 November 2016... 31.8 km 01:23 14.3mph pace

    W44/D4: THU, 10 November 2016 - Bike Test and Practise / Hotel to MIEC and Surroundings / T-2 To IRONMAN MALAYSIA 2016, Langkawi.
    Cycled 31.8km in 01:22:51 and burned 1,173kcal. Cycled with Kok M... read more

  16. swim
    W44/D4: THU, 10 November 2016... 1600 m 00:51 51:17 pace

    W44/D4: THU, 10 November 2016 - Open Water Practise Swim / Swim Start, Pantai Kok / T-2 To IRONMAN MALAYSIA 2016, Langkawi.
    Swam 1,600m @3:11/100m in 00:51:00 and burned 581kcal. Slower intention... read more

  17. swim
    W44/D1: MON, 7 November 2016 ... 2112 m 00:58 44:11 pace

    W44/D1: MON, 7 November 2016 - Morning Swim / Condo Pool / T-5 To IRONMAN MALAYSIA 2016, Langkawi.
    Swam 2,112m @2:45/100m in 00:58:00 and burned 661kcal. Last pool swim until this Thursday for the... read more

  18. RUN
    W43/D7: SUN, 6 November 2016 ... 5.5 km 00:34 09:56 pace

    W43/D7: SUN, 6 November 2016 - T-6 to IRONMAN MALAYSIA, Langkawi, IMMY 2016 / Morning BRICK 2/2 / Condo Gym.
    Ran 5.5km @6:10/km in 00:34:00 and burned 556kcal. After 25km cycle. Next is packing. B... read more

  19. VELO
    W43/D7: SUN, 6 November 2016 ... 25 km 00:49 19.1mph pace

    W43/D7: SUN, 6 November 2016 - T-6 to IRONMAN MALAYSIA, Langkawi, IMMY 2016 / Morning BRICK 1/2 / Condo Gym.
    Cycled 25km @30.77kph, in 00:48.45 and burned 687kcal. Next is a short run.
    W43: D7/Su... read more

  20. FIT
    W43/D5: FRI, 4 November 2016 ... 00:30

    W43/D5: FRI, 4 November 2016 - T-8 to IRONMAN MALAYSIA, Langkawi, IMMY 2016 / BKP INTER HOUSE BASKETBALL TOURNAMENT 2016 / Verve Suites KL South. Green Cheetah 3 on 3 third placing.
    W43: D5/Fri pm... read more