| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/21/2010 |
Run |
Taman Wawasan lap |
Tempo |
7.5 km |
55:36 |
7:23 |
 |
| 11/25/2010 |
Run |
Taman Wawasan lap |
Easy |
5.4 km |
46:27 |
8:37 |
|
| 11/16/2010 |
Run |
MOF Gym Treadmill |
Tempo |
8.8 km |
1:05:00 |
7:24 |
|
| 9/21/2010 |
Run |
MOF Gym Treadmill |
Interval |
5.9 km |
52:35 |
8:53 |
|
| 9/3/2010 |
Run |
MOF Gym Treadmill |
Interval |
4.1 km |
34:50 |
8:30 |
|
| 9/1/2010 |
Run |
MOF Gym Treadmill |
Tempo |
4.7 km |
35:45 |
7:33 |
|
| 7/13/2010 |
Run |
Taman Wawasan lap |
Easy |
4.8 km |
40:45 |
8:32 |
|
| 5/19/2010 |
Run |
Treasury gym |
Interval |
7.4 km |
57:49 |
7:47 |
|
| 5/17/2010 |
Run |
Treasury gym |
Easy |
3.6 km |
35:09 |
9:48 |
|
| 5/12/2010 |
Run |
Treasury gym |
Interval |
8.6 km |
1:00:07 |
7:00 |
|
| 5/10/2010 |
Run |
MOF-JPM-Alamanda-Tmn Warisan-PICC-MOF |
Long |
18.0 km |
2:25:12 |
8:04 |
|
| 5/4/2010 |
Run |
Taman Wawasan 1K track |
Interval |
10.9 km |
1:22:45 |
7:36 |
|
| 4/28/2010 |
Run |
Treasury gym |
Interval |
7.5 km |
57:20 |
7:39 |
|
| 4/24/2010 |
Run |
MOF-JPM-Alamanda-Tmn Warisan-PICC-MOF |
Long |
16.3 km |
2:17:44 |
8:28 |
|
| 4/23/2010 |
Run |
MOF-JPM-Taman Wawasan-MOF lap |
Tempo |
5.3 km |
32:55 |
6:17 |
|
| 4/20/2010 |
Run |
Taman Wawasan lap |
Steady run |
7.0 km |
54:02 |
7:44 |
|
| 4/18/2010 |
Run |
MOF-JPM-Alamanda-Tmn Warisan-MOF |
Long |
14.5 km |
1:42:48 |
7:07 |
|
| 4/13/2010 |
Run |
Treasury gym |
Interval |
7.7 km |
59:09 |
7:42 |
|
| 4/11/2010 |
Run |
Saujana Putra small lap |
Long |
10.8 km |
1:12:50 |
6:44 |
|
| 4/8/2010 |
Run |
Saujana Putra small lap |
Easy |
4.5 km |
43:29 |
9:36 |
|
| 4/6/2010 |
Run |
MOF Gym Treadmill |
Interval |
6.8 km |
43:17 |
6:20 |
|
| 3/24/2010 |
Run |
MOF-JPM-Taman Wawasan-MOF lap |
Tempo |
6.0 km |
42:02 |
7:02 |
|
| 3/18/2010 |
Run |
Treasury gym |
Tempo |
6.3 km |
48:01 |
7:41 |
|
| 3/17/2010 |
Run |
Treasury gym |
Interval |
6.5 km |
50:55 |
7:53 |
|
| 3/14/2010 |
Run |
Saujana Putra small lap |
Steady run |
11.2 km |
1:18:14 |
7:01 |
|
| 3/10/2010 |
Run |
Taman Wawasan lap |
Tempo |
3.8 km |
24:22 |
6:24 |
|
| 3/8/2010 |
Run |
Taman Wawasan lap |
Easy |
2.8 km |
23:02 |
8:16 |
|
| 3/7/2010 |
Run |
Saujana Putra small lap |
Long |
11.1 km |
1:18:02 |
7:04 |
|
| 3/4/2010 |
Run |
Taman Wawasan lap |
Tempo |
10.4 km |
1:20:32 |
7:47 |
|
| 3/2/2010 |
Run |
MOF-JPM-Taman Wawasan-MOF + Tmn Wawasan lap |
Fartlek |
8.2 km |
1:02:43 |
7:38 |
|
| 2/28/2010 |
Run |
Saujana Putra small lap |
Tempo |
5.8 km |
35:30 |
6:10 |
|
| 2/19/2010 |
Run |
Taman Wawasan lap |
Easy |
4.4 km |
45:56 |
10:31 |
|
| 2/18/2010 |
Run |
MOF-JPM-Taman Wawasan-MOF + Tmn Wawasan lap |
Tempo |
8.9 km |
1:02:17 |
7:03 |
|
| 2/9/2010 |
Run |
Taman Wawasan lap |
Easy |
4.7 km |
45:13 |
9:34 |
|
| 1/29/2010 |
Run |
Taman Wawasan lap |
Tempo |
3.9 km |
27:54 |
7:12 |
|
| 1/26/2010 |
Run |
Taman Wawasan Interval track |
Interval |
7.6 km |
59:26 |
7:53 |
|
| 1/22/2010 |
Run |
Taman Wawasan lap |
Steady run |
3.7 km |
24:52 |
6:41 |
|
| 1/12/2010 |
Run |
Treasury lap |
Interval |
4.9 km |
40:40 |
8:23 |
|
| 1/11/2010 |
Run |
Treasury gym |
Easy |
3.1 km |
31:32 |
10:11 |
|
| 1/5/2010 |
Run |
Taman Wawasan Interval track |
Interval |
7.0 km |
58:25 |
8:18 |
|
| 12/31/2009 |
Run |
Taman Wawasan lap |
Steady run |
7.6 km |
50:28 |
6:37 |
|
| 12/1/2009 |
Run |
Taman Wawasan Interval track |
Interval |
7.6 km |
56:38 |
7:29 |
|
| 11/22/2009 |
Run |
Serendah 6K lap |
Steady run |
11.2 km |
1:11:50 |
6:25 |
|
| 11/15/2009 |
Run |
Klang Pacers 12K route |
Race |
12.2 km |
1:14:37 |
6:09 |
|
| 11/8/2009 |
Run |
Serendah 6K lap |
Steady run |
12.2 km |
1:28:20 |
7:15 |
|
| 10/31/2009 |
Run |
Serendah 4K lap |
Tempo |
4.5 km |
29:20 |
6:32 |
|
| 10/25/2009 |
Run |
UPM Mizuno Wave Run |
Race |
11.0 km |
1:08:02 |
6:10 |
|
| 10/24/2009 |
Run |
Serendah 4K lap |
Easy |
3.9 km |
35:39 |
9:10 |
|
| 10/23/2009 |
Run |
MOF-JPM-Taman Wawasan-MOF + Tmn Wawasan lap |
Fartlek |
10.1 km |
1:04:01 |
6:22 |
|
| 10/11/2009 |
Run |
Serendah 6K lap |
Tempo |
6.3 km |
41:49 |
6:36 |
|
| 10/11/2009 |
Run |
Serendah 6K lap |
Steady run |
5.2 km |
43:14 |
8:17 |
|
| 10/10/2009 |
Run |
Serendah 9K lap |
Steady run |
9.3 km |
1:00:06 |
6:30 |
|
| 10/8/2009 |
Run |
MOF-JPM-Taman Wawasan-MOF lap |
Steady run |
5.0 km |
30:12 |
6:03 |
|
| 10/3/2009 |
Run |
Serendah 4K lap |
Steady run |
4.0 km |
32:01 |
8:01 |
|
| 9/27/2009 |
Run |
Serendah 6K lap |
Easy |
6.0 km |
36:11 |
6:02 |
|