Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
1/31/2012 Bike
Bike Loan
 Long 150.0 km    
3/16/2013 Run
Easy
 Default 5.0 km    
4/3/2013 Swim   Free Style 2.7 km    
8/3/2015 Swim
Easy
 Free Style      
10/30/2015 Swim   Free Style 1.5 km    
2/6/2018 Yoga
Gentle Flow
 Default      
6/20/2015 Run
Drills
 Fartlek 0.2 km 1:28 9:12
5/14/2017 Swim   Default 0.1 km 1:58 19:38
1/12/2015 Run
Cool down
 Easy 0.3 km 2:02 6:23
9/26/2009 Run
Track
 Easy 0.4 km 2:10 5:25
12/25/2015 Run   Hard 0.5 km 2:19 5:02
8/20/2010 Run
Warm Up
 Easy 0.4 km 2:20 5:50
6/21/2014 Run
30s on, 30s off x 5
 Hard 0.6 km 2:30 4:06
12/31/2014 Run
Cool down
 Easy 0.4 km 2:37 6:24
11/10/2011 Run
Cool down
 Easy 0.5 km 2:39 5:54
10/15/2014 Run
Cool down
 Easy 0.4 km 2:48 6:30
3/28/2016 Run
Cool down
 Easy 0.5 km 3:01 6:03
6/16/2010 Run
4x20s
 Hard 0.7 km 3:31 5:02
9/18/2009 Run
Home to Upper Paya Lebar - Loop
 Interval 0.9 km 3:40 4:19
1/16/2010 Run   Interval 0.6 km 3:45 6:09
6/18/2014 Run   Hard 1.0 km 3:55 3:46
11/6/2014 Run
Brick
 Hard 1.0 km 3:55 3:53
6/10/2010 Run
4x20s
 Interval 0.8 km 4:00 4:57
7/23/2014 Run
1km Time Trial
 Race 1.0 km 4:00 4:00
12/18/2014 Swim
Warm Up
 Free Style 0.2 km 4:00 20:00
2/27/2016 Swim   Free Style 0.2 km 4:00 20:00
2/27/2016 Run   Hard 1.0 km 4:00 4:00
11/6/2014 Run
Brick
 Hard 1.0 km 4:11 4:12
2/4/2015 Run
4x1min on/off
 Hard 1.0 km 4:15 4:15
1/19/2016 Run   Hard 1.0 km 4:50 4:50
3/31/2010 Swim
Warm Up
 Free Style 0.2 km 4:54 24:30
1/25/2010 Run
Track
 Interval 1.0 km 5:00 5:00
2/2/2010 Cardio
Stairmachine
 Default   5:00  
1/4/2012 Weights       5:00  
4/12/2012 Weights       5:00  
4/18/2012 Weights       5:00  
6/5/2014 Run
Brick
 Tempo 1.0 km 5:00 5:00
11/4/2014 Run
Drills, 10x100m Hill Repeats
 Hill 1.0 km 5:00 5:00
11/23/2014 Swim
W Hotel Pool
 Free Style 0.2 km 5:00 25:00
7/7/2015 Run
Brick Run
 Interval 1.0 km 5:00 5:00
10/10/2015 Swim
Pre-Race Brick
 Free Style 0.3 km 5:00 16:40
11/12/2014 Run
1 min on, 1 min off
 Interval 1.2 km 5:00 4:11
3/10/2017 Swim   Free Style   5:02 8:23:57
4/14/2015 Run
Brick
 Hard 1.1 km 5:10 4:42
8/6/2014 Run
Sprints
 Interval 1.5 km 5:11 3:28
11/24/2009 Swim
Warm Up
 Free Style 0.2 km 5:15 26:15
1/24/2017 Cardio
Row
 Default   5:17  
5/7/2016 Swim
Da Nang Pre Race Swim
 Free Style 0.2 km 5:19 29:35
7/20/2014 Run
1 min on, 1 min off
 Interval 1.2 km 5:20 4:21
4/17/2010 Run
Random
 Hill 1.0 km 5:28 5:28
12/28/2009 Run   Easy 1.0 km 5:30 5:30
1/28/2010 Run
Striding Drills
 Easy 0.8 km 5:30 6:53
4/7/2015 Run   Easy 1.0 km 5:30 5:30
9/18/2012 Run
Brick
 Easy 1.1 km 5:32 5:03
5/6/2012 Run   Easy 1.0 km 5:34 5:31
5/18/2010 Run
Cool down
 Easy 1.0 km 5:38 5:38
2/12/2017 Swim   Free Style 250.0 m 5:40 22:40
4/10/2015 Run   Hard 1.3 km 5:57 4:42
9/18/2009 Run
Home to Upper Paya Lebar - Loop
 Easy 1.0 km 6:00 6:00
11/28/2009 Run
Warm Up
 Easy 1.0 km 6:00 6:00
1/20/2012 Weights       6:00  
3/21/2010 Run
Cool down
 Easy 1.0 km 6:05 6:05
5/7/2016 Bike   Easy 2.2 km 6:13 2:47
2/12/2017 Run   Easy 1.1 km 6:14 5:43
9/6/2014 Run
1 min on, 1 min off
 Tempo 1.5 km 6:15 4:14
5/28/2010 Run
Park
 Hill 1.1 km 6:15 5:38
1/16/2010 Run
Warm Up
 Easy 1.1 km 6:21 5:41
11/2/2016 Bike   Easy 3.0 km 6:22 2:08
11/15/2009 Run
Warm Up
 Easy 1.0 km 6:22 6:22
4/16/2015 Swim   Free Style 0.3 km 6:47 19:58
4/16/2015 Swim   Free Style 0.3 km 6:55 23:51
8/28/2009 Cardio
Rowing Machine
 Default   7:00  
2/27/2011 Run
Cool down
 Easy 1.1 km 7:00 6:22
3/8/2015 Swim   Free Style 0.3 km 7:00 23:20
4/19/2015 Swim
UZenmaya Phuket Pool
 Free Style 0.4 km 7:00 20:00
7/27/2010 Run
Cool down
 Easy 1.2 km 7:03 5:56
12/10/2015 Swim   Free Style 0.4 km 7:36 19:01
12/12/2010 Bike
Random
 Easy 3.1 km 8:00 2:35
3/5/2011 Run
Transition Run
 Tempo 1.4 km 8:00 5:43
8/8/2014 Run
1 min on, 2 mins off x 8 at 3:45min/km (Altitude)
 Interval 2.1 km 8:00 3:45
11/8/2009 Run
Warm Up
 Easy 1.4 km 8:06 5:58
3/19/2015 Run
10 x 200m with 60s rest
 Interval 2.0 km 8:15 4:08
3/24/2011 Bike
Recovery
 Easy 3.0 km 8:20 2:47
6/4/2016 Run
2 x 1km at 4:06 and 4:10
 Hard 2.0 km 8:26 4:13
6/4/2010 Cardio
Stairmachine
 Default   8:30  
5/3/2017 Run   Default 1.3 km 8:34 6:36
6/11/2016 Run
2 x 1km at 4:16 and 4:20
 Hard 2.0 km 8:36 4:18
11/13/2017 Run   Default 1.3 km 8:46 6:33
3/10/2017 Run   Easy 1.4 km 8:51 6:14
8/31/2014 Run
Brick
 Hard 1.9 km 8:52 4:38
1/19/2012 Bike
Cool down
 Easy 3.1 km 9:00 2:57
6/1/2017 Run   Default 1.3 km 9:07 7:01
10/25/2014 Bike
Aerobic - Trainer
 Easy 4.0 km 9:19 2:20
4/10/2015 Run   Tempo 1.8 km 9:20 5:15
3/16/2010 Swim
Warm Up
 Free Style 0.4 km 9:21 23:23
9/17/2014 Run
5x400m
 Interval 2.2 km 9:25 4:22
3/6/2017 Swim   Free Style 0.4 km 9:30 25:42
10/5/2017 Swim   Default 0.5 km 9:38 19:17
8/16/2016 Run   Easy 1.8 km 9:39 5:18
9/10/2017 Swim   Default 0.5 km 9:39 19:19
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