Workouts

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Date Activity Course Type ▲ Distance Duration Pace   2/7/2011 Bike House Area Easy 14.0 km 38:42 2:46 2/8/2011 Bike House Area Easy 11.6 km 29:34 2:33 2/9/2011 Bike House Area Easy 3.6 km 8:15 2:17 2/11/2011 Bike House Area Easy 28.6 km 1:10:05 2:28 2/13/2011 Bike Lumut Easy 17.7 km 44:28 2:31 2/15/2011 Bike Langkap to Pahlawan Easy 6.9 km 15:58 2:20 2/17/2011 Bike Langkap to Pahlawan Easy 35.3 km 1:18:12 2:13 2/21/2011 Bike Langkap to Pahlawan Easy 49.6 km 1:41:56 2:04 2/23/2011 Bike Langkap to Pahlawan Easy 22.4 km 56:11 2:31 2/25/2011 Bike Langkap to Pahlawan Easy 12.4 km 28:44 2:19 2/25/2011 Bike Langkap to Pahlawan Easy 8.8 km 22:46 2:35 3/1/2011 Bike Langkap to Chui Chak Easy 8.0 km 20:02 2:31 3/8/2011 Bike Langkap to Chui Chak Easy 18.7 km 46:41 2:31 3/14/2011 Bike Langkap to Chui Chak Easy 22.5 km 56:05 2:30 3/16/2011 Bike Langkap to Chui Chak Easy 37.9 km 1:34:26 2:30 3/28/2011 Bike Langkap to Chui Chak Easy 16.7 km 35:30 2:08 3/30/2011 Bike Langkap to Chui Chak Easy 18.9 km 44:30 2:22 4/1/2011 Bike Langkap to Chui Chak Easy 25.0 km 58:22 2:21 4/18/2011 Bike Langkap to Chui Chak Easy 20.0 km 46:03 2:19 4/21/2011 Bike Langkap to Chui Chak Easy 32.7 km 1:06:42 2:03 4/25/2011 Bike Langkap to Chui Chak Easy 25.0 km 58:36 2:21 4/29/2011 Bike Langkap to Kampar Easy 50.2 km 1:51:45 2:14 5/3/2011 Bike Langkap to Kampar Easy 80.0 km 3:00:00 2:15 5/6/2011 Bike   Easy 23.0 km     5/10/2011 Bike Langkap to Pahlawan Easy 8.0 km 33:45 4:14 5/12/2011 Bike Langkap to Chui Chak Easy 20.0 km 41:31 2:05 5/25/2011 Bike Langkap to Chui Chak Easy 16.5 km 37:38 2:17 5/26/2011 Bike Langkap to Chui Chak Easy 17.5 km 39:26 2:16 5/27/2011 Bike Langkap to Chui Chak Easy 37.4 km 1:18:27 2:06 5/29/2011 Bike Langkap to Chui Chak Easy 20.0 km     6/6/2011 Bike Langkap to Chui Chak Easy 18.8 km     6/7/2011 Bike Langkap to Chui Chak Easy 37.4 km     6/8/2011 Bike Langkap to Chui Chak Easy 27.4 km 1:04:18 2:21 6/10/2011 Bike Langkap to Chui Chak Easy 37.4 km 1:24:49 2:17 6/11/2011 Bike Langkap to Chui Chak Easy 45.4 km     6/21/2011 Bike Langkap to Chui Chak Easy 18.7 km 43:52 2:22 7/24/2011 Bike PD Tri 2011 Easy 40.0 km 1:18:37 1:58 8/3/2011 Bike House Area Run Easy 28.8 km 1:10:00 2:26 8/13/2011 Bike House Area Run Easy 61.5 km 2:20:00 2:17 8/15/2011 Bike House Area Run Easy 34.9 km 1:20:00 2:18 8/18/2011 Bike House Area Run Easy 36.0 km 1:20:06 2:14 8/20/2011 Bike   Easy 10.7 km 25:00 2:21 8/24/2011 Bike   Easy 32.7 km 1:21:00 2:29 9/2/2011 Bike House Area Easy 25.4 km 1:00:00 2:22 9/6/2011 Bike House Area Run Easy 37.4 km 1:30:00 2:25 9/22/2011 Bike House Area Run Easy 46.0 km     9/23/2011 Bike   Easy 21.7 km 1:00:00 2:46 9/27/2011 Bike   Easy 25.4 km 1:00:00 2:22 1/17/2013 Bike   Easy 10.0 km 29:51 3:00 2/27/2011 Bike Bukit Fraser Hill 58.9 km 3:35:00 3:40 12/1/2009 Swim   Back Stroke       7/24/2011 Swim PD Tri 2011 Back Stroke 1.5 km 40:00 26:40 7/18/2008 Swim Random Route Breast Stroke   1:00:00   12/3/2009 Swim Taman Tun Razak Breast Stroke 600.0 m     12/8/2009 Swim Taman Tun Razak Breast Stroke 800.0 m     12/10/2009 Swim Taman Tun Razak Breast Stroke 800.0 m     12/15/2009 Swim Taman Tun Razak Breast Stroke 400.0 m     2/13/2010 Swim Teluk Intan Breast Stroke   30:00   2/23/2010 Swim Bandar Tun Razak Breast Stroke 1000.0 m 51:00 51:00 2/25/2010 Swim Bandar Tun Razak Breast Stroke 800.0 m 46:00 57:30 3/2/2010 Swim Bandar Tun Razak Breast Stroke 1.3 km 1:02:00 47:42 3/4/2010 Swim Bandar Tun Razak Breast Stroke 1.0 km 46:00 46:00 3/6/2010 Swim Bukit Jalil Breast Stroke 0.8 km 40:00 50:00 3/16/2010 Swim Bandar Tun Razak Breast Stroke 500.0 m 30:00 1:00:00 3/17/2010 Swim Bandar Tun Razak Breast Stroke 1.8 km 1:14:45 41:32 3/18/2010 Swim Bandar Tun Razak Breast Stroke 1.6 km 1:07:45 42:21 3/24/2010 Swim Bandar Tun Razak Breast Stroke   30:00   3/25/2010 Swim Stadium Bukit Jalil Breast Stroke 800.0 m 29:00 36:15 3/29/2010 Swim Stadium Bukit Jalil Breast Stroke 2400.0 m 1:15:53 31:38 3/30/2010 Swim Bandar Tun Razak Breast Stroke 1.5 km 53:00 35:20 4/1/2010 Swim Bandar Tun Razak Breast Stroke 2.2 km 1:12:04 32:46 4/1/2010 Swim Bandar Tun Razak Breast Stroke 1.3 km 1:00:00 46:10 4/5/2010 Swim Bandar Tun Razak Breast Stroke 1.9 km 1:20:00 42:07 5/29/2011 Swim Ti Breast Stroke 1.0 km 31:30 30:53 7/22/2011 Swim Ti Breast Stroke 1.5 km 46:14 30:50 4/13/2010 Swim Bandar Tun Razak Free Style 1.3 km 1:05:00 50:00 8/23/2011 Swim   Free Style 1.5 km     12/22/2012 Swim   Free Style 0.4 km 8:33 23:46 3/27/2008 Swim Random Route Mixed   45:00   5/23/2008 Swim Random Route Mixed   30:00   7/2/2008 Swim Random Route Mixed   1:00:00   4/8/2010 Swim Bandar Tun Razak Mixed 2500.0 m 1:27:12 34:53 4/9/2010 Swim Bandar Tun Razak Mixed 1.5 km 1:15:00 50:00 4/20/2010 Swim Bandar Tun Razak Mixed 1.5 km 1:30:00 1:00:00 3/24/2008 Weights           3/26/2008 Weights           4/5/2008 Weights           4/7/2008 Weights           4/9/2008 Weights           4/11/2008 Weights           4/14/2008 Weights           4/17/2008 Weights           4/21/2008 Weights           4/23/2008 Weights           4/28/2008 Weights           4/30/2008 Weights           5/6/2008 Weights           5/8/2008 Weights           5/10/2008 Weights           5/13/2008 Weights