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Entries

  1. VELO
    W16/D7: 7:27am, SUN, 20 April... 67.7 km 02:25 17.4mph pace

    W16/D7: 7:27am, SUN, 20 April 2014 - Cervelo P5 Three with Zipp 404 Wheels / Semenyih - Setul - Broga Loop. Distance: 67.7m. Moving Time: 2:25:07. Elevation Gain: 1,358m. Max Elevation: 257m. Avera... read more

  2. RUN
    W16/D6: 6:51am, SAT, 19 April... 10.83 km 01:16 11:14 pace

    W16/D6: 6:51am, SAT, 19 April 2014 - Asics G-Kayano 18 / Bukit Kiara Hills. Ran 10.83km @6:59/km in 01:15:40 and burned 944kcal. First run after IM 70.3 Putrajaya. Hills, stretched to prevent plant... read more

  3. swim
    W16/D5: 6:00am, FRI, 18 April... 2560 m 01:05 40:32 pace

    W16/D5: 6:00am, FRI, 18 April 2014 - Pool / Clubhouse. Swam freestyle for a distance of 2,560m @2:31.17/100m in 1:04:30 and burned 652kcal. Post Ironman 70.3 Putrajaya cardio routine. Great workout... read more

  4. FIT
    W16/D3: 7:00am, WED, 16 April... 01:00

    W16/D3: 7:00am, WED, 16 April 2014 - Yoga / Clubhouse. Attended an hour of Yoga class and burned 200kcal. Sun salutation, warrior 1, reverse warrior, triangle, half moon, plank, chair, downward dog... read more

  5. RUN
    W15/D7/T-0 on IM70.3: 12:25am... 21.1 km 02:58 13:36 pace

    W15/D7/T-0 on IM70.3: 12:25pm, SUN, 13 April 2014 - Run / Putrajaya Half Ironman. Location: Putrajaya. Ran 21.1km in 2:58:28 and burned 2,606kcal. Overall Time: 07:17:49. Division Rank: 26. Gender ... read more

  6. VELO
    W15/D7/T-0 on IM70.3: 9:11am,... 90.1 km 03:14 17.3mph pace

    W15/D7/T-0 on IM70.3: 9:11am, SUN, 13 April 2014 - Cycle / Putrajaya Half Ironman. Location: Putrajaya - Cyberjaya Loop. Cycled 90.1km in 3:14:03 and burned 2,483kcal. Transition: Swim-to-bike: 5:1... read more

  7. swim
    W15/D7/T-0 on IM70.3: 8:10am,... 1900 m 00:55 46:17 pace

    W15/D7/T-0 on IM70.3: 8:10am, SUN, 13 April 2014 - Swim / Putrajaya Half Ironman. Division Rank: 27. Gender Rank: 641. Overall Rank: 734. Location: Putrajaya Lake. Swam 1,900m 54:39 minutes and bur... read more

  8. swim
    W15/D6/T-1 to IM70.3: 8:00am,... 550 m 00:25 73:09 pace

    W15/D6/T-1 to IM70.3: 8:00am, SAT, 12 April 2014 - Practice Swim / 1 days to Putrajaya Half Ironman. Location: Putrajaya Lake. Swam at the actual lake for 550m for 20 minutes and burned 254kcal. W1... read more

  9. FIT
    W15/D5/T-2 to IM70.3: 7:15am,... 01:00

    W15/D5/T-2 to IM70.3: 7:15am, FRI, 11 April 2014 - Yoga / 2 days to Putrajaya Half Ironman. Practised an hour of Yoga and burned 200kcal. Stretched and did the fundamental poses for the event. Sun ... read more

  10. VELO
    W15/D4/T-3 to IM70.3: 7:15am,... 20 km 00:32 23.3mph pace

    W15/D4/T-3 to IM70.3: 7:15am, THU, 10 April 2014 - Swim (Pool) & Bike (Trainer): 2nd Leg / 3 days to Putrajaya Half Ironman. Cycled 20km (22.6km less 11.5%), cadence around 100rpm, speed 37.5k... read more

  11. swim
    W15/D4/T-3 to IM70.3: 6:30am,... 1024 m 00:29 45:34 pace

    W15/D4/T-3 to IM70.3: 6:30am, THU, 10 April 2014 - Swim (Pool) & Bike (Trainer): 1st Leg / 3 days to Putrajaya Half Ironman. Freestyle, 32 (34??) x 34m = 1,024m @2:49.92/100m in 00:29:00 and b... read more

  12. FIT
    W15/D3/T-4 to IM70.3: 7:30am,... 01:00

    W15/D3/T-4 to IM70.3: 7:30am, WED, 9 April 2014 - Yoga / Clubhouse / 4 days to Putrajaya Half Ironman. Attended an hour of Yoga class and burned 100kcal. Sun salutation, pigeon, downward dog vari... read more

  13. RUN
    W15/D2/T-5 to IM70.3: 7:13am,... 8.61 km 00:57 10:42 pace

    W15/D2/T-5 to IM70.3: 7:13am, TUE, 8 April 2014 - TM / Gym / 5 days to Putrajaya Half Ironman. Ran 8.61km @6:39/km in 00:57:14 and burned 692kcal. Risky business for plantar fasciitis but waking ... read more

  14. swim
    W15/D7/T-6 to IM70.3: 6:00am,... 2560 m 01:10 44:16 pace

    W15/D7/T-6 to IM70.3: 6:00am, MON, 7 April 2014 - Pool / Clubhouse / 6 days to Putrajaya Half Ironman. First freestyle: 64 x 32m = 2,048m, @2:42.6/100m in 00:55:30, continued with breaststroke: 16... read more

  15. VELO
    W14/D7/T-7 to IM70.3: 4:55am,... 44.1 km 01:18 21.1mph pace

    W14/D7/T-7 to IM70.3: 4:55am, SUN, 6 April 2014 - Trainer / Gym / 7 days to Putrajaya Half Ironman. Cycled 44.1km (55.12km less 20%) in 01:18:00 and burned 998kcal. Full day, Qing Ming Jie, day st... read more

  16. FIT
    W14/D6/T-8 to IM70.3: 6:55am,... 01:15

    W14/D6/T-8 to IM70.3: 6:55am, SAT, 5 April 2014 - Home Yoga / 8 days to Putrajaya Half Ironman. Stretched and Yoga for 75 minutes and burned 250kcal. Sun salutation, warrior 1, reverse warrior, for... read more

  17. FIT
    W14/D5/T-9 to IM70.3: 6:00am,... 00:30

    W14/D5/T-9 to IM70.3: 6:00am, FRI, 4 April 2014 - Home Yoga / 9 days to Putrajaya Half Ironman. Stretched and Yoga for 30 minutes and burned 100kcal. No school for Charlene and Alicia as school clo... read more

  18. swim
    W14/D4/T-10 to IM70.3: 6:00am... 3072 m 01:25 44:31 pace

    W14/D4/T-10 to IM70.3: 6:00am, THU, 3 April 2014 - Pool / Clubhouse / 10 days to Putrajaya Half Ironman. Freestyle 64 x 32m (@2:44.06/100m, 00:56:00) + Breaststroke 32 x 32m (@2:49.92/100m, 00:29:0... read more

  19. FIT
    W14/D3: 7:30am, WED, 2 April ... 01:00

    W14/D3: 7:30am, WED, 2 April 2014 - Yoga / Clubhouse. T-11 (Time: 11 days) to Putrajaya IM70.3. Attended an hour of Yoga class and burned 200kcal. Sun salutation, plank variants, pigeon and pigeon ... read more

  20. RUN
    W14/D2: 10:17am, TUE, 1 April... 5.71 km 00:41 11:25 pace

    W14/D2: 10:17am, TUE, 1 April 2014 - Cycle (Trainer) & Run (TM) / Second Leg. T-12 (Time: 12 days) to Putrajaya IM70.3. Ran 5.71km @7:05/km in 00:40:32 and burned 458kcal. After 100.4km cycle. ... read more