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  • 84 miles
  • 07:50 time
  • 5334 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    W10/D4: 6:15am, THU, 5 March ... 18.06 km 01:47 09:32 pace

    W10/D4: 6:15am, THU, 5 March 2015 - TM / Condo Gym / Brooks PureCadence 2. Ran 18.06km at an average pace of 5:55/km in 01:47:00 and burned 1,465kcal.
    Negative splits up to 5:24/km pace / 7km befo... read more

  2. VELO
    45 km 01:37 17.3mph pace

    W10/D3: 7:45pm, WED, 4 March 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 @27.84km/h in 01:37... read more

  3. FIT
    great W10/D3: 7:00am, WED, 4 March ... 01:00

    W10/D3: 7:00am, WED, 4 March 2015 - Yoga / Clubhouse. Attended an hour of Yoga class with our regulars and burned 200kcal. W09: D3/Wed am Yoga 1hr + D2/Tue am swam 2,048m + D1/Mon pm cycled 25km + ... read more

  4. swim
    W10/D2: 6:45am, TUE, 3 March ... 2048 m 00:59 46:00 pace

    W10/D2: 6:45am, TUE, 3 March 2015 - Pool / Clubhouse. Swim freestyle, 64 lengths x 32m = 2,048m at an average pace of 2:52/100m or 00:58:33 and burned 584kcal.

    Googles
    First swim after seven week... read more

  5. VELO
    W10/D1: 7:45pm, MON, 2 March ... 25 km 00:52 17.9mph pace

    W10/D1: 7:45pm, MON, 2 March 2015 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53. Cycled 25km @28.85km/h in 00:52... read more

  6. VELO
    W10/D1: 6:00am, MON, 2 March ... 45 km 01:35 17.7mph pace

    W10/D1: 6:00am, MON, 2 March 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 @28.42km/h in 01:3... read more

  7. VELO
    W09/D7: 1 Mar 2015 - 8:04am, ... 21 km 01:30 8.7mph pace

    W09/D7: 1 Mar 2015 - 8:04am, SUN. AIDS Charity Cycling event at Cyberjaya with Irene Lau, Charlene and Alicia.

    # Cycling Data
    • Total Distance: 21km
    • Ave Speed: 14.1km/h
    • Max Speed: 40km/h... read more

  8. RUN
    W09/D6: 9:30am, 28 Feb 2015 -... 8.2 km 00:48 09:25 pace

    W09/D6: 9:30am, 28 Feb 2015 - TM / Gym / Brooks PureCadence 3.

    Ran 8.2km @5:51/km in 00:48:00 and burned 694kcal.

    First run after a week down with sore throat and cough. Getting ready for Aids... read more

  9. VELO
    W08/D6: 6:22am, SAT, 21 Feb 2... 70.2 km 03:37 12.1mph pace

    W08/D6: 6:22am, SAT, 21 Feb 2015 - Solo Morning Ride, 70.2km. Route: Bukit Utama Hill, Changkat Bukit Kiara - Bukit Kiara Hills, TTDI - Water Reservoir, ParkCity Heights, Desa ParkCity. Bike: Merid... read more

  10. RUN
    W08/D5: 6:13am, FRI, 20 Feb 2... 10.57 km 01:09 10:32 pace

    W08/D5: 6:13am, FRI, 20 Feb 2015 - Day 2 of CNY, Annual Kuala Pilah Family Run 2 / Brooks PureCadence 3.

    Ran 10.57m at an ave 6:33/km in 01:09:17 and burned 864kcal.

    Another great run with Len K... read more

  11. RUN
    W08/D4: 6:07am, THU, 19 Feb 2... 17.52 km 01:49 10:02 pace

    W08/D4: 6:07am, THU, 19 Feb 2015 - CNY Annual Kuala Pilah Family Run / Brooks PureCadence 3.

    Ran 17.52km at an ave 6:14/km in 01:49:16 and burned 1,426kcal.

    Every year, I made it a point to... read more

  12. VELO
    W08/D3: 5:15am, WED, 18 Feb 2... 52 km 01:46 18.3mph pace

    W08/D3: 5:15am, WED, 18 Feb 2015 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 52km @29.43kph in 01:46:... read more

  13. VELO
    W08/D2: 6:05am, TUE, 17 Feb 2... 45 km 01:32 18.2mph pace

    W08/D2: 6:05am, TUE, 17 Feb 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 @29.35kph in 01:32:... read more

  14. RUN
    W08/D1: 6:00am, MON, 16 Feb 2... 13.3 km 01:18 09:26 pace

    W08/D1: 6:00am, MON, 16 Feb 2015 - TM / Gym / Brooks PureCadence 3. Ran 13.3km @5:52/km in 01:18:03 and burned 1,079kcal. Splits: 5km @5:26/km in 00:27:10 and 10km @5:20/km in 00:53:22. Negative sp... read more

  15. VELO
    W07D7: 7:07am, SUN, 15 Feb 20... 50 km 03:10 9.8mph pace

    W07D7: 7:07am, SUN, 15 Feb 2015 - Morning Ride with Irene Lau and BUTs & Friends / Richi Lim​, Lim Choon Yuen​, Nick Liew​ and Liew Bak Lam.

    COMING OF AGE: IRENE, NOW A CYCLIST

    Going further ... read more

  16. RUN
    W07/D6: 7:00am, SAT, 14 Feb 2... 11.5 km 01:02 08:39 pace

    W07/D6: 7:00am, SAT, 14 Feb 2015 - TM / Gym / Brooks PureCadence 3.

    Ran 11.5km @5:23/km in 01:01:52 and burned 928kcal.

    Happy Valentine's Day Everybody! Negative splits and 1.0% inclinatio... read more

  17. RUN
    W07/D5: 6:35am, FRI, 13 Feb 2... 8.8 km 00:49 08:55 pace

    W07/D5: 6:35am, FRI, 13 Feb 2015 - TM / Gym / Brooks PureCadence 3.

    Ran 8.8km @5:33/km in 00:48:48 and burned 711kcal.

    Negative splits up to 7.5km before tapering. Felt great.

    W07: D5/Fri am ... read more

  18. VELO
    W07/W4: 5:45am, THU, 12 Feb 2... 50 km 01:45 17.8mph pace

    W07/W4: 5:45am, THU, 12 Feb 2012 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 50km @28.57kph in 01:45:... read more

  19. FIT
    W07/W3: 7:00am, WED, 11 Feb 2... 01:00

    W07/W3: 7:00am, WED, 11 Feb 2012 - Yoga & Pilates / Clubhouse. Attended an hour class. Welcomed new member, dressed up red for the occasion, couple poses, group poses and photo shots for Lunar ... read more

  20. VELO
    W06/D7: 7:13am, SUN, 8 Feb 20... 29.7 km 02:36 7.1mph pace

    W06/D7: 7:13am, SUN, 8 Feb 2015 - Morning Ride with Irene, Eunice and Alicia.

    Route: Bukit Utama 1 to Desa ParkCity - Bukit Utama 1.

    # Bike
    • LK: Merida Big Seven 750 MTB
    • Irene: Tern Ec... read more