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  • 34 miles
  • 06:11 time
  • 3682 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. VELO
    W38/T-8D/T-1W to IRONMAN Lang... 20 km 00:45 16.6mph pace

    W38/T-8D/T-1W to IRONMAN Langkawi: 7:00am, FRI, 19 SEP 2014 - Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 20km @26.67kph in 00:45:00 and burn... read more

  2. FIT
    W38/T-10D/T-1W to IRONMAN Lan... 01:10

    W38/T-10D/T-1W to IRONMAN Langkawi: 7:00am, WED, 17 SEP 2014 - Yoga / Home.

    Practised 70mins for yoga and burned 200kcal.

    Started with arm stretches, eyes rotations, head, neck & body rotati... read more

  3. RUN
    W38/T-11D/T-1W to IRONMAN Lan... 35.29 km 04:16 11:40 pace

    W38/T-11D/T-1W to IRONMAN Langkawi: 6:04am, TUE, 16 SEP 2014 - Pure Cadence 3 (First Run) / Outdoor.

    Ran 35.29km @7:15/km, in 04:16:00 and burned 2,906kcal. Finally nailed this LSD, now I can tap... read more

  4. swim
    W38/T-12D/T-1W to IRONMAO Lan... 3840 m 01:46 44:19 pace

    W38/T-12D/T-1W to IRONMAO Langkawi: 6:40am, MON, 15 SEP 2014 - Pool / Clubhouse.

    Swim freestyle, 120 x 32m = 3,840m, @2:44/100m, in 01:44:45 and burned 583kcal.

    Started empty, IM pace in contro... read more

  5. VELO
    W38/T-13D/T-2W to IRONMAN Lan... 60 km 02:15 16.6mph pace

    W38/T-13D/T-2W to IRONMAN Langkawi: 7:40am, SUN, 14 SEP 2014 - Cervelo P5-Three / Cassette: Shimano Ultegra 6800 11-Speed, 11-28T and Crankset: Rotor 3D & Q-Rings 39/53. Route: Semenyih - Salak... read more

  6. RUN
    W37/T-14D/T-2W to IRONMAN Lan... 9.53 km 00:53 08:57 pace

    W37/T-14D/T-2W to IRONMAN Langkawi: 5:45am, SUN, 13 SEP 2014 - TM / Brooks PureCadence 2.

    Ran 9.53km @5:34/km, in 00:53:00 and burned 770cal.

    Attending Charlene's taekwondo competition at ... read more

  7. RUN
    W37/T-15D/T-2W to IRONMAN Lan... 10.02 km 01:04 10:13 pace

    W37/T-15D/T-2W to IRONMAN Langkawi: 6:40am, FRI, 12 SEP 2014 - TM / Brooks PureCadence.

    Ran 10:02km @6:21/km, in 01:03:38 and burned 817cal. First 9km under 6:00/km pace. Antibiotics working, gum ... read more

  8. VELO
    W37/T-16D/T-2W to IRONMAN Lan... 55 km 01:52 18.3mph pace

    W37/T-16D/T-2W to IRONMAN Langkawi: 6:30am, THU, 11 SEP 2014 - Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 55km, @29.48kph, in 01:52:00 and b... read more

  9. RUN
    W37/T-16D/T-2W to IRONMAN Lan... 14.22 km 01:21 09:09 pace

    W37/T-16D/T-2W to IRONMAN Langkawi: 9:00pm, THU, 11 SEP 2014 - TM / Brooks PureCadence 2.

    Ran 14.22km @5:42/km, in 01:20:59 and burned 1,151kcal. First 10km, @5:31/km, in 00:55:12, same as last ... read more

  10. FIT
    W37/T-17D/T-2W to IRONMAN Lan... 01:00

    W37/T-17D/T-2W to IRONMAN Langkawi: 7:30am, WED, 10 SEP 2014 - Yoga/ Clubhouse.

    Attended an hour of Yoga class with the ladies and burned 200kcal. Started with breathing exercises, sun salutatio... read more

  11. swim
    W37/T-18D/T-2W to IRONMAN Lan... 4480 m 02:08 45:52 pace

    W37/T-18D/T-2W to IRONMAN Langkawi: 8:20pm, TUE, 9 SEP 2014 - Pool / Clubhouse.

    Swam freestyle, 140 x 32m = 4,480m, @2:51/100m, in 02:07:42 and burned 1,294kcal.

    W37/T-18D: D2/Tue pm swam pm 4,4... read more

  12. VELO
    W37/T-18D/T-2W to IRONMAN Lan... 57 km 01:55 18.5mph pace

    W37/T-18D/T-2W to IRONMAN Langkawi: 6:00am, TUE, 9 SEP 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycl... read more

  13. RUN
    W37/T-19D/T-2W to IRONMAN Lan... 13.52 km 01:20 09:31 pace

    W37/T-19D/T-2W to IRONMAN Langkawi: 8:38pm, MON, 8 SEP 2014 - TM / Brooks PureCadence 2.

    Ran 13.52km @5:55/km, in 01:20:00 and burned 1,097kcal. Wishing everyone happy mid autumn festival.

    Spli... read more

  14. VELO
    W37/T-19D/T-2W to IRONMAN Lan... 18 km 00:38 17.7mph pace

    W37/T-19D/T-2W to IRONMAN Langkawi: 7:00am, MON, 8 SEP 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycl... read more

  15. VELO
    W36/T-20D/T-3W to IRONMAN Lan... 74 km 02:40 17.2mph pace

    W36/T-20D/T-3W to IRONMAN Langkawi: 7:24am, SUN, 7 SEP 2014 - Cervelo P5-Three / Cassette: Shimano Ultegra 6800 11-Speed, 11-28T and Crankset: Rotor 3D & Q-Rings 39/53. Route: Semenyih - LEKAS ... read more

  16. RUN
    W36/T-21D/T-3W to IRONMAN Lan... 11.06 km 01:06 09:36 pace

    W36/T-21D/T-3W to IRONMAN Langkawi: 7:20am, SAT, 6 SEP 2014 - TM / Brooks PureCadence.

    Ran 11.06km, @5:58/km, in 01:06:03 and burned 898kcal. First 10km @5:39/km, in 00:56:32.

    • Body Weight: 76... read more

  17. RUN
    W36/T-22D/T-3W to IRONMAN Lan... 10.85 km 01:02 09:13 pace

    W36/T-22D/T-3W to IRONMAN Langkawi: 7:10am, FRI, 5 SEP 2014 - TM / Brooks PureCadence 2.

    Ran 10.85km, @5:44/km in 01:02:15 and burned 879kcal.

    • First 10km @5:24/km, in 00:53:58.
    • 5% inclinatio... read more

  18. VELO
    W36/T-22D/T-3W to IRONMAN Lan... 45 km 01:38 17.1mph pace

    W36/T-22D/T-3W to IRONMAN Langkawi: 8:30pm, FRI, 5 SEP 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cy... read more

  19. VELO
    W36/T-23D/T-3W to IRONMAN Lan... 45 km 01:37 17.3mph pace

    W36/T-23D/T-3W to IRONMAN Langkawi: 7:00am, THU, 4 SEP 2014 - Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cy... read more

  20. FIT
    W36/T-24D/T-3W to IRONMAN Lan...

    W36/T-24D/T-3W to IRONMAN Langkawi: 7:00am, WED, 3 SEP 2014 - Yoga / Clubhouse.

    Attended an hour of Yoga with friends and burned 200kcal. Started with breathing exercises, sun salutation, twist po... read more