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  • 1 miles
  • 05:40 time
  • 2800 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. swim
    great W21/D4: THU 25 May 2017 - Mor... 512 m 02:00 377:11 pace

    W21/D4: THU 25 May 2017 - Morning Swim Drills with Personal Coach / Condo Pool. Swam approx 512m in 2:00:00 and burned 1,100kcal.
    # Drills:
    • 6x32m FS warm-up 192m
    • Drills to correct ar's sco... read more

  2. FIT
    great W21/D3: WED 24 May 2017 - Mor... 01:00

    W21/D3: WED 24 May 2017 - Morning Yoga / Condo Clubhouse. Attended an hour class with regulars and burned approx 200kcal.
    W21: D3/Wed am Yoga 1hr + D2/Tue am swam + D1/Mon am swam 1,152m. WEEK'... read more

  3. swim
    great W21/D3: TUE 23 May 2017 - Mor... 640 m 01:30 226:18 pace

    W21/D3: TUE 23 May 2017 - Morning Swim Drills with Personal Coach / Condo Pool. Swam approx 640m in 1:30:00 and burned 881kcal.
    Drills:
    • 4x32m TI FS warm-up 128m
    • 2x32m aero craw 64m/192m
    • 4x32... read more

  4. swim
    great W21/D1: MON 22 May 2017 – Mor... 1152 m 01:10 97:47 pace

    W21/D1: MON 22 May 2017 – Morning Swim Drills / Condo Pool. Swam approx 1,152m in 1:10:00 and burned 819kcal. Post SCKLM 2017 recovery. Felt pretty good. No injuries, which is a great relief, and n... read more

  5. RUN
    great W20/D7: SUN 21 May 2017 - Sta... 42.2 km 05:41 13:00 pace

    W20/D7: SUN 21 May 2017 - Standard Chartered KL Marathon 2017 / My 10th Marathon.
    Ran 42.195km in 05:41:00 and burned approx 5,500kcal.
    W20: D7/Sun am ran 42.195km + D6/Sat pm swam 1,000m + D4/Th... read more

  6. swim
    W20/D6: SAT 20 May 2017 - Tot... 1000 m 04:00 386:14 pace

    W20/D6: SAT 20 May 2017 - Total Immersion Level 2 / Day 1/3 Days Course. Optimum Train / Pandamaran Klang.
    Swam approx 1,000m in 4:00:00 and burned 1,787kcal.
    # First Session:
    • 4x25m own FS w... read more

  7. swim
    great W20/D4: THU, 18 May 2017 – Mo... 2368 m 02:00 81:33 pace

    W20/D4: THU, 18 May 2017 – Morning Swim & Drills / Condo Pool. Swam approx 2,368m in 2:00:00 and burned 1,404kcal. Splits:
    • 16x32m FS warm-up 512m
    • 2x32m BS 64m/576m
    • 8x32m LH craw & RH... read more

  8. FIT
    great W20/D3: WED, 17 May 2017 - Mo... 01:00

    W20/D3: WED, 17 May 2017 - Morning Yoga. Attended an hour class with regular minus Irene. Burned approx 200kcal.
    W20: D3/Wed am Yoga 1hr + D2/Tue am swam 1,536m + D1/Mon pm cycled 30km + am swam 2,... read more

  9. swim
    W20/D2: TUE, 16 May 2017 - Mo... 1536 m 01:30 94:17 pace

    W20/D2: TUE, 16 May 2017 - Morning Swim Class. Swim & Drills: 1,536m in 01:30:00 and burned 1,053kcal.
    Splits:
    • 2x32m FS own warm up 64m
    • 2x32m FS 64m/128m
    • 2x32m BS 64m/192m
    • 2x32m FS 64m... read more

  10. VELO
    W20/D1: MON, 15 May 2017 - Ev... 30 km 01:03 17.8mph pace

    W20/D1: MON, 15 May 2017 - Evening Spin / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotorcraft 3D & Q-Rings 39/53. Cycled 30km average @28.6kph, in 01:03:... read more

  11. swim
    great W20/D1: MON, 15 may 2017 - Mo... 2048 m 00:54 42:26 pace

    W20/D1: MON, 15 may 2017 - Morning Swim /Condo Pool. Swam 2,048m in 00:54:00, approx 2:38/100m pace and 631kcal. T-6 to SCKLM 2017. Training continues.

  12. swim
    W19/D7: SUN, 14 May 2017 - Ev... 1792 m 00:43 38:37 pace

    W19/D7: SUN, 14 May 2017 - Evening Swim / Condo Pool. Swam 1,792m in 00:43:00 and burned 503kcal. W19: D7/Sun pm swam 1,792m + am ran 25.51km + D6/Sat am cycled 90km + D5/Fri am cycled 30km + D4/Th... read more

  13. RUN
    great W19/D7: SUN, 14 May 2017 - Mo... 25.51 km 03:02 11:30 pace

    W19/D7: SUN, 14 May 2017 - Morning LSD / Outdoor / T-7 to SCKLM 2017. Ran 25.51km in 03:02:19 and burned 2,143kcal.
    W19: D7/Sun am ran 25.51km + D6/Sat am cycled 90km + D5/Fri am cycled 30km + D4/... read more

  14. VELO
    W19/D6: SAT, 13 May 2017 - Mo... 90 km 03:10 17.7mph pace

    W19/D6: SAT, 13 May 2017 - Morning Spin / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotorcraft 3D & Q-Rings 39/53. Cycled 90km average @28.4kph, in 03:10:... read more

  15. VELO
    W19/D5: FRI, 12 May 2017 - Mo... 30 km 01:03 17.8mph pace

    W19/D5: FRI, 12 May 2017 - Morning Spin / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotorcraft 3D & Q-Rings 39/53. Cycled 30km average @28.6kph, in 01:03:... read more

  16. swim
    W19/D4: THU, 11 May 2017 - Ev... 2112 m 01:12 54:51 pace

    W19/D4: THU, 11 May 2017 - Evening Swim & Drills / Condo Pool. Swam and drills for about 2,112m in 01:12:00 and burned 842kcal. Drills:
    • FS warm-up 16x32m = 512m
    • BS 2x32m = 64m/576m
    • FS w... read more

  17. swim
    great W19/D4: THU, 11 May 2017 - M... 1600 m 02:00 120:42 pace

    W19/D4: THU, 11 May 2017 - Morning Swim & Class / Condo Pool. Swam and drills under a coach for about 1,000m in 01:30:00 and burned 1,053kcal.
    Drills:
    • FS warm-up 6x32m = 192m
    • FS with bo... read more

  18. swim
    W19/D3: WED, 10 May 2017 - We... 2048 m 01:00 47:08 pace

    W19/D3: WED, 10 May 2017 - Wesak Day / Evening Swim & Drills.
    Swam and drills for about 2,048m in 01:00:00 and burned 881kcal.
    Drills:
    • FS 34x32m = 1,088m in 00:22:30, approx 2:04/100m pac... read more

  19. RUN
    W19/D3: WED, 10 May 2017 - We... 35.32 km 04:37 12:37 pace

    W19/D3: WED, 10 May 2017 - Wesak Day / Morning Run with BIL / ALex Hew. Ran 35.32km in 04:37:02 and burned 2,974kcal. Finished just the right time to meet Irene for coffee. W19: D3/Wed am ran 35.32... read more

  20. swim
    great W19/D2: TUE, 9 May 2017 - Mor... 1000 m 01:30 144:50 pace

    W19/D2: TUE, 9 May 2017 - Morning Swim & Class. Swam and drills under a coach for about 1,000m in 01:30:00 and burned 1,053kcal.
    Drills:
    • FS warm-up 6x32m = 192m
    • Review/Standing Practise: H... read more