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Entries

  1. RUN
    W31/D4: THU, 30 July 2015 - T... 6.5 km 00:39 09:39 pace

    W31/D4: THU, 30 July 2015 - The Address Dubai Mall. Morning Run / TM / Hotel Gym.

    Ran 6.5km @6:00/km in 00:39:00 and burned 525kcal. First 6.1km in 00:35:06 at an average of 1.5% inclination with... read more

  2. VELO
    great W31/D3: 29 July 2015 - Mornin... 30 km 01:03 17.9mph pace

    W31/D3: 29 July 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 30km @28.8km/h i... read more

  3. RUN
    great W31/D1: MON, 27 Jul 2015 - Ev... 14 km 01:23 09:32 pace

    W31/D1: MON, 27 Jul 2015 - Evening Run / TM Condo Gym / Brooks Pure Cadence.

    Ran 14km @5:56/km, in 01:23:02 and burned 1,200kcal. Splits: 5km 00:27:45, 10km 00:54:45 & 13km 01:11:00. Taperin... read more

  4. VELO
    W30/D7: SUN, 26 July 2015 - M... 40 km 01:22 18.1mph pace

    W30/D7: SUN, 26 July 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 40km @29.18... read more

  5. FIT
    W30/D6: SAT, 25 July 2015 - M... 10.6 km 01:04 09:38 pace

    W30/D6: SAT, 25 July 2015 - Morning Run / Condo Gym / Elliptical.

    Ran (elliptical) 10.6km @5:59/km in 01:03:30 and burned 855kcal. Ran after 21.6km MTB ride with Irene Lau, 40mins interval, racked... read more

  6. VELO
    W30/D6: SAT, 25 July 2015 - M... 21.6 km 01:08 11.8mph pace

    W30/D6: SAT, 25 July 2015 - Morning Ride with Irene Lau. Bike: Merida Big Seven 750 MTB.

    Cycled 21.6km @19kph in 01:08:22 and burned 520kcal.

    W30: D6/Sat am rode MTB 21.6km + D4/Thu am cycled 3... read more

  7. VELO
    W30/D4: THU, 23 July 2015 - M... 35 km 01:13 17.9mph pace

    W30/D4: THU, 23 July 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 35km @28.... read more

  8. FIT
    W30/D3: WED, 22 July 2015 - M... 01:00

    W30/D3: WED, 22 July 2015 - Morning Yoga / Condo Clubhouse. Attended an hour of Yoga class and burned approx 200kcal.

    Breathing exercises, arms and upper body stretches, sun salutation, forward ... read more

  9. swim
    W30/D2: TUE, 21 July 2015 - E... 4224 m 02:02 46:19 pace

    W30/D2: TUE, 21 July 2015 - Evening Swim with Chin Ya Yen / Condo Clubhouse.

    Swam freestyle: 132 lengths x 32m = 4,224m @02:52:96/100m pace in 02:01:36 and burned 1,219kcal.

    Splits: Elapsed Dis... read more

  10. VELO
    W30/D2: TUE, 21 July 2015 - M... 22 km 00:47 17.5mph pace

    W30/D2: TUE, 21 July 2015 - Morning Spin. Bike: Cervelo P5 Three / Elite Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 22km @28.09... read more

  11. RUN
    W30/D1: MON, 20 Jul 2015 - Ev... 10.5 km 01:04 09:46 pace

    W30/D1: MON, 20 Jul 2015 - Evening Run / TM / Condo Gym / Brooks PureCadence. Ran 10.5km @6:04/km in 01:03:45 and burned 848kcal. Inclination: 0.5%. Splits: 5km 00:28:20 & 10km 00:58:15. Brisk ... read more

  12. VELO
    W29/D7: 19 Jul 2015 - 7:03am,... 42.6 km 02:28 10.7mph pace

    W29/D7: 19 Jul 2015 - 7:03am, SUN. Morning Ride with Irene Lau, Alicia, Jeffrey Khoong and The Liews (Nick Liew, Stephanie Khoong, Bak Lam & Bak Fai). Route: Denai Alam - Guthrie Corridor. LKF:... read more

  13. VELO
    D29/D6: 18 Jul 2015 - 9:01am,... 26.6 km 01:28 11.2mph pace

    W29/D6: 18 Jul 2015 - 9:01am, SAT, Desa ParkCity. Duathlon Brick Training for Irene Lau. Coached by Len Kuan Fan and accompanied by Alicia.

    LKF: Cycled 26.6km (MTB) @18.1kph, in 01:28:24 and ... read more

  14. RUN
    W29/D6: 18 Jul 2015 - 8:10am,... 7.05 km

    W29/D6: 18 Jul 2015 - 8:10am, SAT, Desa ParkCity. Duathlon Brick Training for Irene. Coached by LKF and accompanied by Alicia.

    LKF: Ran 7.05km @6:16/km, in 00:44:15 and burned 571kcal.

    W29: D6/... read more

  15. VELO
    W29/D5: 17 Jul 2015 - 7: 24am... 95.77 km 03:57 15.1mph pace

    W29/D5: 17 Jul 2015 - 7: 24am & 7:52am, FRI. Morning Ride with Loi Kok Mun and Heng Huey Raei. Route: Batu 18 Hulu Langat to Titi Town via Genting Peres. Bike: Cervelo R5. Total Distance: 95.77... read more

  16. RUN
    W29/D3: WED, 15, July 2015 - ... 8 km 00:55 11:06 pace

    W29/D3: WED, 15, July 2015 - Evening Run / Condo Gym. Ran 8km @6:54/km in 00:55:15 and burned 652kcal. Splits: 5km in 00:28:30, 5.5km in 00:33:00 and brisk walked the rest at 0.5 to 2.0% inclinatio... read more

  17. FIT
    W29/D3: WED 15, July 2015 - M... 01:00

    W29/D3: WED 15, July 2015 - Morning Yoga / Condo Clubhouse. Attended an hour of Yoga with Charlene and two others, and burned 200kcal. Charlene's first Yoga lesson. She was alright, looking go... read more

  18. swim
    W29/D2: TUE, 14 July 2015 - E... 4160 m 01:58 45:38 pace

    W29/D2: TUE, 14 July 2015 - Evening Swim with Chin Ya Yen / Condo Pool. Swam freestyle 130 lengths x 32m = 4,160m in approx 01:58:00 and burned 1,188kcal. Miscalculated, should be in excess. First ... read more

  19. VELO
    W28/D7: SUN, 12 July 2015 - 5... 42 km 01:33 16.8mph pace

    W28/D7: SUN, 12 July 2015 - 5:14pm. Solo MTB Afternoon Ride. Charlene and Alicia at tennis class. Rode 42km, average @27kph in 01:33:29 and burned 1,018kcal. A quick ride before fetching them, and ... read more

  20. RUN
    W28/D7: SUN, 12 July 2015 - 7... 12.31 km 01:10 09:12 pace

    W28/D7: SUN, 12 July 2015 - 7:58am. Family Morning Run at Desa ParkCity.

    Ran 12.31km @5:43/km in 01:10:25 and burned 990kcal.

    Splits:
    • 1km @5:42 • 2km @5:02 • 3km @5:31 • 4km @5:19 • 5km @5:35... read more