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Ryzal logged 12115 miles.

Last workout over 2 years ago. Help get them back on track!

  • 0 miles
  • 0:00 time
  • 0 calories
  • 0 workouts
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  • This Week time period

Entries

  1. RUN
    good kompleks belia dan sukan paro... 00:38

    15minit warm up
    150m X 10 sprint

  2. RUN
    good kompleks belia dan sukan paro... 10.8 km 01:02 09:14 pace

    27 X 400m
    Ramadhan rum

  3. RUN
    good kompleks belia dan sukan paro... 7.2 km 00:40 08:59 pace

    18 X 400m

  4. RUN
    good kompleks belia dan sukan paro... 5.2 km 00:30 09:13 pace

    Hot with full stomach
    Tempo run

  5. RUN
    good kompleks sukan paroi (kombes) 10 km 00:59 09:33 pace

    400 X 25 lap
    Ramadhan run

  6. swim
    good poolathome 1500 m 00:37 39:21 pace

    500m warm up
    500m interval
    500m warm down

  7. VELO
    good home-melaka-home 181.2 km 06:39 16.9mph pace

    solo ride

  8. RUN
    good treadmill 4.45 km 00:30 10:50 pace

    Recovery...

  9. RUN
    good Melaka River International Ma... 42.4 km 05:06 11:36 pace

    Training for IMLGK

  10. swim
    good poolathome 1100 m 00:26 37:50 pace

    raining stop me

  11. VELO
    great Kuantan century ride 159.96 km 04:04 24.4mph pace

    1st peloton