Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
4/1/2010 Bike
Brick
 Easy 25.8 km 1:00:00 2:20
4/3/2010 Run   Tempo 6.2 km 24:37 3:57
4/4/2010 Bike   Easy 17.5 km 41:00 2:21
4/6/2010 Run   Easy 7.0 km 40:00 5:43
4/7/2010 Bike   Easy 23.6 km 1:00:00 2:33
4/9/2010 Swim
Taper
 Free Style 1.1 km 30:00 27:17
4/11/2010 Run
Random
 Race 10.0 km 1:01:34 6:10
4/11/2010 Bike
OSIM
 Race 40.0 km 1:24:34 2:07
4/11/2010 Swim
OSIM
 Free Style 1.5 km 36:06 24:04
4/13/2010 Run
Random
 Easy 4.2 km 23:46 5:38
4/13/2010 Bike
Random
 Easy 18.0 km 50:00 2:47
4/14/2010 Bike
Stationary Bike
 Easy 26.2 km 1:00:00 2:18
4/14/2010 Weights       30:00  
4/15/2010 Run
Warm Up
 Easy 3.6 km 19:00 5:19
4/17/2010 Run
Random
 Easy 4.8 km 27:00 5:36
4/17/2010 Run
Random
 Hill 1.0 km 5:28 5:28
4/17/2010 Bike   Easy 40.0 km 1:30:00 2:15
4/18/2010 Run
Random
 Easy 5.2 km 28:51 5:33
4/18/2010 Bike   Easy 8.9 km 21:12 2:23
4/19/2010 Bike   Easy 25.8 km 1:04:00 2:29
4/19/2010 Weights       15:00  
4/20/2010 Run
Random
 Easy 10.0 km 58:20 5:50
4/20/2010 Swim   Free Style 1.5 km 36:32 24:22
4/21/2010 Bike
Stationary Bike
 Easy 20.4 km 50:00 2:28
4/22/2010 Run
Random
 Hill 5.3 km 30:22 5:47
4/22/2010 Bike   Easy 11.5 km 30:00 2:37
4/23/2010 Swim   Free Style 1.8 km 37:30 20:50
4/24/2010 Bike
East Coast
 Easy 65.7 km 2:42:30 2:29
4/25/2010 Run
Round the Park
 Easy 5.5 km 32:04 5:50
4/25/2010 Weights       10:00  
4/26/2010 Run
Round the Park
 Easy 3.7 km 20:22 5:28
4/28/2010 Run
Round the Park
 Easy 4.3 km 25:00 5:46
4/28/2010 Bike   Easy 9.5 km 25:00 2:38
4/29/2010 Bike   Easy 12.0 km 30:00 2:30
5/2/2010 Run
Sprint Triathlon - Changi Beach
 Race 5.0 km 27:35 5:31
5/2/2010 Bike
Sprint Triathlon - Changi Beach
 Race 20.0 km 37:45 1:54
5/2/2010 Swim
Sprint Triathlon - Changi Beach
 Free Style 0.8 km 15:17 20:23
5/4/2010 Run   Easy 7.2 km 40:00 5:35
5/4/2010 Weights       20:00  
5/5/2010 Run   Easy 7.9 km 45:00 5:44
5/5/2010 Bike   Easy 9.4 km 25:30 2:43
5/6/2010 Run   Easy 10.1 km 1:00:00 5:58
5/6/2010 Swim   Free Style 1.8 km 40:00 22:14
5/8/2010 Run   Hill 4.4 km 26:16 5:58
5/8/2010 Bike   Race 23.7 km 1:00:00 2:32
5/8/2010 Swim   Free Style 1.7 km 40:00 24:15
5/9/2010 Bike   Easy 25.0 km 1:03:00 2:32
5/10/2010 Weights       30:00  
5/11/2010 Run
Track
 Tempo 3.6 km 20:00 5:36
5/11/2010 Bike
Stationary Bike
 Easy 16.0 km 40:00 2:30
5/11/2010 Swim   Free Style 1.0 km 22:30 22:30
5/13/2010 Run
Track
 Easy 9.5 km 53:26 5:38
5/13/2010 Bike
Stationary Bike
 Easy 22.5 km 1:00:00 2:40
5/14/2010 Bike
Stationary Bike
 Easy 11.9 km 30:00 2:32
5/14/2010 Squash   Default   1:00:00  
5/15/2010 Run
Macritchie
 Long 5.7 km 34:00 5:58
5/15/2010 Run
Macritchie
 Long 5.1 km 30:44 6:04
5/15/2010 Swim   Free Style 1.0 km 22:10 22:10
5/16/2010 Bike
Stationary Bike
 Tempo 27.9 km 1:10:00 2:31
5/17/2010 Run
Home to Upper Paya Lebar - Loop
 Tempo 5.7 km 30:56 5:28
5/18/2010 Run
Cool down
 Easy 1.0 km 5:38 5:38
5/18/2010 Run   Tempo 5.0 km 26:46 5:22
5/18/2010 Bike
Stationary Bike
 Tempo 9.7 km 25:10 2:36
5/19/2010 Bike
Stationary Bike
 Easy 8.2 km 20:00 2:26
5/19/2010 Swim   Free Style 1.8 km 40:15 22:22
5/19/2010 Weights       30:00  
5/20/2010 Run
Park
 Hard 4.4 km 23:40 5:25
5/20/2010 Bike
Cool down
 Easy 6.5 km 16:50 2:36
5/22/2010 Run   Long 15.0 km 1:28:00 5:52
5/22/2010 Squash   Default   1:00:00  
5/23/2010 Run   Easy 4.2 km 23:00 5:26
5/23/2010 Bike   Easy 21.5 km 1:00:00 2:48
5/24/2010 Swim   Free Style 1.3 km 30:00 23:05
5/25/2010 Run
Park
 Easy 5.4 km 29:50 5:33
5/25/2010 Bike
Cool down
 Easy 15.0 km 40:00 2:40
5/27/2010 Run
Park
 Easy 6.1 km 34:22 5:40
5/27/2010 Bike   Easy 27.8 km 1:12:00 2:36
5/28/2010 Run
Park
 Hill 1.1 km 6:15 5:38
5/28/2010 Run
Park
 Tempo 4.3 km 24:12 5:35
5/28/2010 Bike
Cool down
 Easy 11.6 km 30:00 2:35
5/29/2010 Run
Macritchie
 Long 12.9 km 1:17:52 6:04
5/30/2010 Bike   Tempo 24.0 km 1:00:00 2:30
5/30/2010 Weights       30:00  
5/31/2010 Run   Easy 7.8 km 43:00 5:33
6/1/2010 Bike   Tempo 18.7 km 45:30 2:27
6/1/2010 Swim   Free Style 1.1 km 25:00 22:44
6/2/2010 Run   Hard 4.4 km 23:56 5:28
6/2/2010 Weights       10:00  
6/3/2010 Bike   Long 43.7 km 1:50:00 2:32
6/4/2010 Run
Brick
 Easy 1.9 km 11:30 6:00
6/4/2010 Bike
Brick
 Easy 13.0 km 30:00 2:19
6/4/2010 Swim   Free Style 2.0 km 46:31 23:16
6/4/2010 Weights       30:00  
6/4/2010 Cardio
Stairmachine
 Default   8:30  
6/6/2010 Run
Home to Upper Paya Lebar - Loop
 Easy 11.0 km 1:02:00 5:39
6/6/2010 Bike   Easy 15.1 km 39:00 2:35
6/7/2010 Run
Home to Upper Paya Lebar - Loop
 Tempo 3.7 km 20:06 5:29
6/8/2010 Bike   Easy 26.8 km 1:04:00 2:24
6/8/2010 Swim
7x100m
 Free Style 1.5 km 35:06 23:24
6/9/2010 Bike
Power Intervals 7 x 20s
 Interval 29.9 km 1:10:00 2:21
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