Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
11/29/2014 Run   Long 14.0 km 1:26:23 6:11
11/9/2014 Run
2x1km Brick Run
 Interval 2.3 km 11:37 5:05
11/8/2014 Run   Easy 10.1 km 59:36 5:56
11/6/2014 Run
Brick
 Hard 1.0 km 3:55 3:53
11/6/2014 Run
Duathlon Brick Run (1)
 Easy 6.6 km 40:49 6:11
11/5/2014 Run   Easy 5.0 km 30:53 6:10
11/1/2014 Run   Long 12.4 km 1:14:47 6:04
10/29/2014 Run   Easy 10.0 km 1:02:52 6:18
10/28/2014 Run   Easy 8.6 km 52:53 6:09
10/25/2014 Run   Easy 5.1 km 30:03 5:55
10/24/2014 Run   Easy 10.0 km 1:02:33 6:15
10/11/2014 Run   Easy 4.9 km 28:14 5:46
10/5/2014 Run
Sentosa
 Tempo 5.9 km 31:49 5:22
10/1/2014 Run   Easy 10.5 km 1:04:22 6:07
9/7/2014 Run
Trifactor
 Race 10.0 km 53:03 5:19
8/17/2014 Run   Race 10.0 km 55:58 5:36
8/13/2014 Run
Botanic Gardens
 Interval 4.0 km 25:00 6:15
8/11/2014 Run
6x1 min on/off at 3:25-3:45
 Interval 2.7 km 18:47 6:53
8/10/2014 Run
6x1 min on/off at 3:25-3:45
 Interval 2.4 km 16:02 6:45
8/9/2014 Run
Transition Run x 6
 Hard 1.9 km 17:14 8:56
7/26/2014 Run   Tempo 1.6 km 10:15 6:23
7/23/2014 Run
1km Time Trial
 Race 1.0 km 4:00 4:00
7/9/2014 Run
Trifactor
 Race 10.0 km 53:00 5:18
6/21/2014 Run
30s on, 30s off x 5
 Hard 0.6 km 2:30 4:06
6/14/2014 Run
1 min on, 30s off x 5
 Interval 5.0 km 30:01 6:01
6/13/2014 Run
Treadmill at Altitude
 Easy 6.7 km 41:33 6:15
6/12/2014 Run   Easy 4.0 km 25:01 6:16
6/9/2014 Run   Easy 4.7 km 29:16 6:13
6/7/2014 Run   Long 10.9 km 1:08:09 6:16
6/6/2014 Run   Easy 8.2 km 50:02 6:09
6/4/2014 Run
Fartlek - 2min on, 2 min off
 Tempo 7.2 km 44:01 6:07
6/2/2014 Run   Easy 5.0 km 31:03 6:13
5/30/2014 Run   Easy 6.1 km 38:00 6:16
5/24/2014 Run   Long 11.1 km 1:06:13 5:58
5/21/2014 Run
2x1km-40s on, 10s off x12
 Interval 7.0 km 30:00 4:18
5/19/2014 Run   Easy 10.1 km 1:03:08 6:15
5/7/2014 Run   Easy 5.1 km 30:51 6:03
4/19/2014 Run
Sungailiat
 Race 10.0 km 51:00 5:06
4/13/2014 Run
Putrajaya 70.3
 Race 21.0 km 2:30:00 7:09
4/4/2014 Run
Fartlek - 2min on, 2 min off
 Tempo 9.6 km 54:30 5:41
3/29/2014 Run
Sibolga
 Race 5.0 km 25:00 5:00
3/29/2014 Run
Pre-Race Brick
 Easy 1.8 km 9:40 5:23
3/17/2014 Run   Easy 5.8 km 36:24 6:14
2/23/2014 Run
Waikiki
 Race 5.0 km 20:00 4:00
2/23/2014 Run
Sentosa
 Easy 10.0 km 55:00 5:30
2/16/2014 Run   Tempo 9.5 km 56:36 5:57
2/16/2014 Run
Metasprint
 Race 5.0 km 22:49 4:34
2/8/2014 Run
Brick
 Interval 6.0 km 40:00 6:40
2/5/2014 Run
4k-2k-2k-1.2k-800m
 Interval 10.0 km 50:00 5:00
2/3/2014 Run
Treadmill at Altitude
 Tempo 9.0 km 52:43 5:52
2/1/2014 Run   Long 17.3 km 1:46:09 6:09
1/30/2014 Run
Green Corridor
 Hard 12.9 km 1:20:23 6:16
1/29/2014 Run
Threshold Run - Altitude
 Tempo 10.0 km 1:03:20 6:20
1/27/2014 Run
Threshold Run - Altitude
 Tempo 10.0 km 1:02:16 6:14
1/22/2014 Run
Green Corridor
 Tempo 10.0 km 56:23 5:38
1/12/2014 Run
Rifle Range
 Hill 10.0 km 59:16 5:56
1/6/2014 Run   Easy 6.0 km 36:06 6:01
1/5/2014 Run   Easy 6.3 km 39:17 6:13
1/2/2014 Run   Easy 10.0 km 1:02:53 6:18
12/21/2013 Run
Pre-Race Brick
 Easy 3.0 km 17:34 5:49
12/14/2013 Run   Easy 10.5 km 1:04:54 6:10
12/12/2013 Run
Altitude
 Easy 3.0 km 20:00 6:40
11/24/2013 Run   Easy 7.8 km 47:00 6:02
11/19/2013 Run
Treadmill at Altitude
 Easy 5.0 km 32:00 6:24
11/3/2013 Run
Nusajaya Tri
 Race 8.2 km 49:00 5:59
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