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Entries

  1. VELO
    W02/D7: SUN, 15 Jan 2017 - So... 68.8 km 02:27 17.4mph pace

    W02/D7: SUN, 15 Jan 2017 - Solo Morning Ride / Bukit Utama - GCE - Return. Bike: Merida 750 Big Seven MTB. STRAVA: Rode 68.8km, average speed 23.3km/h, moving time 02:27:08 and burned 2,082kcal. To... read more

  2. RUN
    W02/D6: SAT, 14 Jan 2017 - Co... 6.2 km 00:41 10:45 pace

    W02/D6: SAT, 14 Jan 2017 - Condo Gym / Morning BRICK: Run-Bike-Run 3/3: Ran 6.2km in 41:27, @6:41/km and burned 664kcal. TM at 1.5% inclination for 5km, gradually reduced to end. Splits: 2.5km 15:4... read more

  3. VELO
    W02/D6: SAT, 14 Jan 2017 - Co... 43 km 01:26 18.6mph pace

    W02/D6: SAT, 14 Jan 2017 - Condo Gym / Morning BRICK: Run-Bike-Run 2/3: Cycled 43km in 01:26:00 and burned 1,218kcal. Vision Fitness Trainer at Level 7 & 8. Featured Photo: Past and Present Sun... read more

  4. RUN
    W02/D6: SAT, 14 Jan 2017 - Co... 9 km 00:55 09:50 pace

    W02/D6: SAT, 14 Jan 2017 - Condo Gym / Morning BRICK: Run-Bike-Run 1/3: Ran 9km in 00:55:04, @6:07/km and burned 891kcal. Splits: 2.5km 14:36, 5.0km 29:04, 7.5km 44:42km, then tapered and brisk-wal... read more

  5. VELO
    W02/D4: THU, 12 January 2017 ... 25 km 00:49 19.1mph pace

    W02/D4: THU, 12 January 2017 - Morning BRICK: Run & Bike / 2nd Leg / Condo Gym / Vision Trainer. Cycled 25km in 00:48:42 and burned 679kcal. Immediately after 10.8km run.

  6. RUN
    W02/D4: THU, 12 January 2017 ... 10.8 km 01:09 10:15 pace

    W02/D4: THU, 12 January 2017 - Morning BRICK: Run & Bike / 1st Leg / TM. Ran 10.8km in 01:08:50 and burned 1,101kcal. Splits: 2.5km 14:48, 5km 00:28:28 7.5km 00:42:45, 10km 01:00:45 and brisk-w... read more

  7. FIT
    W02/D3: WED, 11 January 2017 ... 01:00

    W02/D3: WED, 11 January 2017 - Morning Yoga / Condo Clubhouse. Attended Yoga class for an hour and burned approx 200kcal. Breathing exercise, arms and shoulder stretches, sun salutation, forward be... read more

  8. VELO
    W02/D2: TUE, 10 January 2017 ... 40 km 01:26 17.3mph pace

    W02/D2: TUE, 10 January 2017 - Morning Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotorcraft 3D & Q-Rings 39/53. Cycled 40km @27.9km/h, in 01... read more

  9. VELO
    W01/D7: SUN, 8 January 2017 -... 28 km 01:32 11.4mph pace

    W01/D7: SUN, 8 January 2017 - Morning BRICK: Bike & Run with The Nicks (Nick Liew, Stephanie Khoong, Liew Bak Lam and Gang / GCE & Denai Alam. Bike: Merida Big Seven 750 MTB. Cycled 28km in... read more

  10. RUN
    W01/D7: SUN, 8 January 2017 -... 3.7 km 00:22 09:31 pace

    W01/D7: SUN, 8 January 2017 - Morning BRICK: Bike & Run with The Nicks (Nick Liew, Stephanie Khoong, Liew Bak Lam and Gang / GCE & Denai Alam. Shoes: Asics Gel-Kayano 18. Ran 3.7km in 00:21... read more

  11. RUN
    W01/D6: SAT, 7 January 2017 -... 8 km 00:45 09:07 pace

    W01/D6: SAT, 7 January 2017 - Morning Run / Condo Gym. Ran 8km in 00:45:20 and burned 729kcal. Splits: 2.5km 14:02, 5.0km 27:45, 7.5km 42:20 and tapered the rest. Featured Photo: Bought two pair of... read more

  12. swim
    W01/D4: THU, 5 January 2017 -... 3904 m 02:05 51:31 pace

    W01/D4: THU, 5 January 2017 - Morning Swim / Condo Pool. Swam 3,904m in 02:05:00 and burned 1,200kcal Splits:
    FS Snorkel: 1088 39'/39' 3:35
    BS 1024/2112 30'/69' 2:56/3:16
    FS 10... read more

  13. FIT
    great W01/D3: WED, 4 January 2017 -... 01:00

    W01/D3: WED, 4 January 2017 - Morning Yoga / Condo Clubhouse. Attended an hour of Yoga class with our regulars and burned approx 200kcal. W01: D3/Yoga 1hr + D2/Tue pm ran 6.1km + am swam 2,112m + D... read more

  14. VELO
    34 km 01:10 18.1mph pace

    W01/D3: WED, 4 January 2017 - Evening Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotorcraft 3D & Q-Rings 39/53. Cycled 34km @28km/h, in 01:10... read more

  15. swim
    W01/D2: TUE, 3 January 2017 -... 2112 m 01:02 47:14 pace

    W01/D2: TUE, 3 January 2017 - Morning Swim / Condo Pool. Swam 2,112m in 01:02:00 and burned approx 699kcal. Splits: • Freestyle: 1,024m in 34mins • Breaststroke: 1,024m in 28mins .

  16. RUN
    W01/D2: TUE, 3 January 2017 -... 6.1 km 00:36 09:33 pace

    W01/D2: TUE, 3 January 2017 - Evening Run / Condo Gym. Ran 6.1km in 00:36:15, average 5:57/km and burned 583kcal. Inclination: 1.5%. Splits: 2.5km in 00:14:00, 5km in 00:27:50 and brisk-walked the ... read more

  17. VELO
    great W01/D1:MON, 2 January 2017 - ... 42 km 01:27 18.0mph pace

    W01/D1:MON, 2 January 2017 - GCE / BRICK: Bike & Run / First Leg: Morning Ride with Nick Liew & Bak Fei. STRAVA: Rode 42km in 01:30:54 and burned 1,232kcal. GARMIN: 42km in 01:27:00. Ave Mo... read more

  18. RUN
    great W01/D1: MON, 2 January 2017 -... 3.5 km 00:22 10:14 pace

    W01/D1: MON, 2 January 2017 - GCE / BRICK: Bike & Run / Second Leg: Morning Run with Nick Liew (4.8km) & Bak Fei. STRAVA: Ran 3.5km in 00:22:17 and burned 356kcal. Ave Speed: 6:21/km. Almos... read more

  19. FIT
    great W01/D2: MON, 2 January 2017 -... 01:00

    W01/D2: MON, 2 January 2017 - Evening Activity / Condo Gym. Practised an hour of Yoga, stretching and body workout. Featured Photos: Some of my routines and Alicia on the treadmill. She ran 3.5km i... read more

  20. RUN
    W00/D7: SUN, 1 January 2017 -... 17.2 km 02:00 11:13 pace

    W00/D7: SUN, 1 January 2017 - Morning New Year Run / Condo Gym. Ran 17.2km in 02:00:00. Splits: 5km 31:45, 10km 01:03:15, 15km 01:46:00 and tapered the rest. Slow and sluggish. Featured Photo: Food... read more