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Entries

  1. VELO
    W04/D7: 25 Jan 2015 - 5:34am,... 53.8 km 02:33 13.1mph pace

    W04/D7: 25 Jan 2015 - 5:34am, SUN. Morning Ride with Raei Heng / BUTs & Friends.

    Route:
    Changkat Bukit Utama - Bandar Utama / Little Bandar Utama / 4.5km x2 - TTDI / Jalan Datuk Sulaiman Loop... read more

  2. VELO
    W04/D6: 24 Jan 2015 - 5:42am,... 50.8 km 02:41 11.8mph pace

    W04/D6: 24 Jan 2015 - 5:42am, SAT. Solo Morning MTB Ride.

    Route: Changkat Bukit Utama - Bandar Utama - TTDI - Kiara Hills - TTDI - Kg Sg Penchala - Desa ParkCity / Water Resevoir / Amelia / ParkC... read more

  3. RUN
    9.31 km 00:54 09:16 pace

    W04/D5: 6:55am, FRI, 23 Jan 2015 - TM / Asics Kayano 18.

    Ran 9.31km @5:46/km in 00:53:42 and burned 754kcal.

    My music. "...break free...". Pumping soul into my heart to work on a great ... read more

  4. RUN
    W04/D4: 7:58pm, THU, 22 Jan 2... 5.85 km 00:35 09:37 pace

    W04/D4: 7:58pm, THU, 22 Jan 2015 - TM / Asics Kayano 18.

    Ran 5.85km @5:59/km in 00:35:00 and burned 475kcal.

    At Nike Plus, 1,039 runs and clocked 12,020km since 16 Sep 2009, 5 years 4 months. A... read more

  5. VELO
    W04/D4: 6:18pm, THU, 22 Jan 2... 36 km 01:15 17.9mph pace

    W04/D4: 6:18pm, THU, 22 Jan 2015 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 36km @28,8km/h in 01:15:... read more

  6. RUN
    W04/D3: 7:38pm, WED, 21 Jan 2... 13.13 km 01:16 09:19 pace

    W04/D3: 7:38pm, WED, 21 Jan 2015 - TM / Brooks PureCadence 3.

    Ran 13.13km @5:48/km in 01:16:06 and burned 1,064kcal.

    Training for Ironman 70.3 Putrajaya, April 5, 2015 begins. Double sessions... read more

  7. VELO
    W04/D3: 5:55am, WED, 21 Jan 2... 45 km 01:36 17.5mph pace

    W04/D3: 5:55am, WED, 21 Jan 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 @28.13km/h in 01:... read more

  8. RUN
    W04/D2: 6:55am, TUE, 20 Jan 2... 10.11 km 00:54 08:38 pace

    W04/D2: 6:55am, TUE, 20 Jan 2015 - TM / Brooks PureCadence 3.

    Ran 10.11km @5:22/km in 54'15" and burned 815kcal. Splits: 5km in 27'01 & 10km in 53'24". Kids in their ... read more

  9. VELO
    W04/D1: 5:55am, MON, 19 Jan 2... 45 km 01:36 17.5mph pace

    W04/D1: 5:55am, MON, 19 Jan 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 @km/h in 01:36:00 a... read more

  10. VELO
    W03/D7: 18 Jan 2015 - 6:50am,... 34 km 02:49 7.5mph pace

    W03/D7: 18 Jan 2015 - 6:50am, SUN. Morning ride with Irene Lau and Alicia. Bike: Merida Big Seven 750 MTB, Tern Eclipse P18 and Helios Nexus Pro MTB. Route: Bukit Utama - TTDI - Kg Sg Penchala - De... read more

  11. VELO
    W03/D6: 17 Jan 2015 - 5:47am,... 49 km 02:21 13.0mph pace

    W03/D6: 17 Jan 2015 - 5:47am, SAT. Morning ride with Nick Liew and Jeffrey Khoong. Chin Ya Yen joined at Desa ParkCity. Route: Bukit Utama - Bandar Utama, TTDI - Kg Sg Penchala - Desa ParkCity. ... read more

  12. RUN
    W03/D5: 6:30am, FRI, 16 Jan 2... 15.63 km 01:26 08:51 pace

    W03/D5: 6:30am, FRI, 16 Jan 2015 - TM / Brooks PureCadence 3.

    Ran 15.63km @5:30/km in 01:26:00 and burned 1,262kcal.

    Splits: 5km @5:28/km in 00:27:20, 10km @5:24/km in 00:54:00 and 15km 5:26/km i... read more

  13. VELO
    W03/D4: 6:28am, THU, 15 Jan 2... 31 km 01:04 18.1mph pace

    W03/D4: 6:28am, THU, 15 Jan 2015 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 31km @29.06km/h in 01:04... read more

  14. VELO
    W03/D3: 7:55pm, WED, 14 Jan 2... 40 km 01:25 17.5mph pace

    W03/D3: 7:55pm, WED, 14 Jan 2015 - Bike: Cervelo P5 Three / Turbo Muin / Cassette: Shimano Ultegra 6800 11-Speed, 11-25T and Crankset: Rotor 3D & Q-Rings 39/53.

    Cycled 40km @28.24km/h in 01:25... read more

  15. FIT
    W03/D3: 7:00am, WED, 14 Jan 2... 01:00

    W03/D3: 7:00am, WED, 14 Jan 2015 - Yoga / Clubhouse.

    Attended an hour class with the Irene, and the regulars and burned approx 200kcal. Learned some new poses such as cow face, crow then jump to ... read more

  16. RUN
    W03/D1: 6:50am, MON, 12 Jan 2... 11.03 km 01:01 08:51 pace

    W03/D1: 6:50am, MON, 12 Jan 2015 - TM Gym / Brooks PureCadence 3.

    Ran 11.03km in 01:00:40 and burned 891kcal.

    Splits: 5km @5:09/km in 25:45 & 10km @5:07/km in 51:12. Inclination: Flat. Taper... read more

  17. VELO
    W02/D7: 6:55am, SUN, 11 Jan 2... 68.7 km 02:37 16.3mph pace

    W02/D7: 6:55am, SUN, 11 Jan 2015 - Morning Ride with BUTs & Friends. Route: Semenyih - Broga - Lenggeng - Mantin Interchange - LEKAS South - A Kilometer Passed Setul Toll - Return to Semenyih v... read more

  18. swim
    W02/D6: 5:15pm, SAT, 10 Jan 2... 2560 m 01:15 47:08 pace

    W02/D6: 5:15pm, SAT, 10 Jan 2015 - Pool / Clubhouse.

    Swam freestyle 80 x 32m = 2,560m @2:56/100m in 1:15:00 and burned 755kcal.

    Unplanned. Late lunch. Ate too much. Alicia wanted to swim so Cha... read more

  19. VELO
    W02/D6: 5:59am, SAT, 10 Jan 2... 50.5 km 02:16 13.9mph pace

    W02/D6: 5:59am, SAT, 10 Jan 2015 - Solo Morning MTB Ride. Route: Bukit Utama - Bandar Utama, TTDI - Kg Sg Penchala - Desa ParkCity. Bike: Merida Big Seven 750 MTB.

    Cycling Data
    • Total Distan... read more

  20. RUN
    W02/D5: 6:30am, FRI, 9 Jan 20... 12.57 km 01:09 08:46 pace

    W02/D5: 6:30am, FRI, 9 Jan 2015 - TM / Brooks PureCadence 2 / Gym.

    Ran 12.57km @5:26/km in 01:08:30 and burned 1,017kcal.

    Splits: 5km 00:27:45 and 10km 00:54:05. All on 1% inclination.

    Undecid... read more