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Entries

  1. RUN
    Newton Challenge 2016 30 km 03:13 10:22 pace

    W28/D7: 5:30am, SUN, 24 July 2016 - Bandar Kinrara, Puchong: Newton Challenge 2016, 30km Men Veteran Category. Completed around 3:13:20 under wet condition. Elevation: 316m. Burned: 2,611kcal. Temp... read more

  2. VELO
    W28/D3: WED, 20 July 2016 - M... 40 km 01:25 17.5mph pace

    W28/D3: WED, 20 July 2016 - Morning Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.
    Cycled 40km in 01:25:00 and burned ... read more

  3. swim
    W28/D1: MON, 18 July 2016 - M... 3284 m 01:47 52:26 pace

    W28/D1: MON, 18 July 2016 - Morning Swim / Condo Pool. Swam breaststroke style for 3,584m in 01:47:00, average 2:59/100m, and burned 1,220kcal.

  4. RUN
    W27/D7: SUN, 17 July 2016 - F... 10.51 km 01:25 12:59 pace

    W27/D7: SUN, 17 July 2016 - Family Run with Irene Lau, Eunice & Alicia. Ran 10.51km in 01:24:48 and burned 857kcal.
    Coached Alicia to run her first 10km. Took the route less traveled. Eunice r... read more

  5. RUN
    W27/D4: THU, 14 July 2016 - M... 9.6 km 01:00 10:06 pace

    W27/D4: THU, 14 July 2016 - Morning Run / Condo Gym / TM / Brooks PureCadence 3.
    Ran 9.6km, ave @6:17/km, in 01:00:20 and burned 841kcal.
    Splits:
    • 5km, 00:29:35
    • 8km, 00:46:10
    • Brisk walked t... read more

  6. VELO
    W27/D4: THU, 14 July 2016 - E... 26 km 00:51 19.0mph pace

    W27/D4: THU, 14 July 2016 - Evening BRICK: BOXING & BIKE 2/2 / Condo Gym.
    Cycled 26km, Trainer: TRUE, Level 9 for 51mins and burned approx 730kcal. After 25mins of boxing bag punching.
    W27:... read more

  7. FIT
    W27/D4: THU, 14 July 2016 - E... 00:25

    W27/D4: THU, 14 July 2016 - Evening BRICK: BOXING & BIKE 1/2 / Condo Gym.
    Boxing and Punching Bag: Practised 25mins of intense punching and burned approx 200kcal. Bruises, cuts and chafes aro... read more

  8. RUN
    W27/D3: WED, 13 July 2016 - M... 15.1 km 01:35 10:07 pace

    W27/D3: WED, 13 July 2016 - Morning Run / Condo Gym / TM / Brooks PureCadence 3.
    Ran 15.1km, ave @6:17/km, in 01:35:00 and burned 1,323kcal.
    Splits:
    • 5km, 00:29:00
    • 10km 00:57:30
    • 12.5km 01:12... read more

  9. VELO
    W27/D2: TUE, 12 July 2016 - E... 22 km 00:45 18.2mph pace

    W27/D2: TUE, 12 July 2016 - Evening Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.
    Cycled 22km @29.33km/h, in 00:45:00... read more

  10. VELO
    W27/D1: MON, 11 July 2016 - E... 22 km 00:47 17.5mph pace

    W27/D1: MON, 11 July 2016 - Evening Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.
    Cycled 22km @28.1km/h, in 00:47:00 ... read more

  11. swim
    W27/D1: MON, 11 July 2016 - M... 3520 m 01:45 48:00 pace

    W27/D1: MON, 11 July 2016 - Morning Swim / Condo Pool. Swam 3,520m in 01:45:00, average 2:59/100m, and burned 1,197kcal.
    Splits:
    • Freestyle: 80 x 32m = 2,560m
    • Breaststroke: 30 X32m = 960m
    Vaca... read more

  12. FIT
    W26/D5: FRI, 8 July 2016 - Mo... 01:00

    W26/D5: FRI, 8 July 2016 - Morning Yoga / Arimia, a secluded vineyard at Wilyabrup, 30 mins Drive from Margaret River / WA.
    Stretched and practised an hour of Yoga and Pocket Gym (heavy duty elas... read more

  13. RUN
    W26/D3: WED, 6 July 2016 - Mo... 12.1 km 01:17 10:14 pace

    W26/D3: WED, 6 July 2016 - Morning Run / Safety Bay Foreshore / Rockingham / WA.
    Ran 12.1km in 01:17:02, ave @6:23/km and burned 1,058kcal. Had not hit the ground for a few months just to allow my... read more

  14. swim
    W26/D1: MON, 4 July 2016 - Mo... 2112 m 01:03 47:37 pace

    W26/D1: MON, 4 July 2016 - Morning Swim / Condo Pool. Swam 66 x 32m = 2,112m in 01:02:30, ave @2:58/100m and burned 706kcal. Recovering from long ride and boxing.

  15. VELO
    W25/D7: SUN, 3 July 2016 - Mo... 100.9 km 03:30 17.9mph pace

    W25/D7: SUN, 3 July 2016 - Morning/Noon Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.
    Cycled 100.9km @28.83km/h, in 0... read more

  16. RUN
    W25/D6: SAT, 2 July 2016 - El... 7.7 km 00:46 09:36 pace

    W25/D6: SAT, 2 July 2016 - Elliptical / Condo Gym. Ran 7.7km @5:58/km in 00:46:00 and burned 753kcal. Elliptical: Level 6.
    W25: D6/Sat am ran 7.7km + D5/Fri pm boxing 30mins + cycled 46.2km+ D4/Th... read more

  17. FIT
    W25/D5: FRI, 1 July 2016 - BR... 00:30

    W25/D5: FRI, 1 July 2016 - BRICK 2 of 2: Spin / Boxing / Condo Gym. Practised punches for 30mins on the boxing bag and burned approx 200kcal.
    W25: D5/Fri pm boxing 30mins + cycled 46.2km+ D4/Thu a... read more

  18. VELO
    W25/D5: FRI, 1 July 2016 - BR... 46.2 km 01:31 18.9mph pace

    W25/D5: FRI, 1 July 2016 - BRICK 1 of 2: Spin / Boxing / Condo Gym. Cycled 46.2km @30.44kph in 01:31:04 and burned 1,302kcal. Trainer: Vision / Average Mode Level 9.
    W25: D5/Fri pm cycled 46.2km+... read more

  19. swim
    W25/D4: THU, 30 June 2016 - M... 4544 m 02:14 47:27 pace

    W25/D4: THU, 30 June 2016 - Morning Swim / Condo Pool.
    Swam 142 x 32m = 4,544m in 2:14:00, overall average 2:57/100m, and burned 1,527kcal.
    Spits:
    • Freestyle: 50 x 32m = 1,600m.
    • Breaststroke: ... read more

  20. VELO
    W25/D3: WED, 29 June 2016 - M... 32 km 01:06 18.1mph pace

    W25/D3: WED, 29 June 2016 - Morning Spin / Home / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.
    Cycled 32km @29.09km/h, in 01:06:0... read more