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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Workouts
Summary
Summary
Date ▲
Activity
Course
Type
Distance
Duration
Pace
9/26/2009
Run
Serendah 6K lap
Easy
6.0 km
33:18
5:33
9/27/2009
Run
Serendah 6K lap
Easy
6.0 km
36:11
6:02
9/28/2009
Weights
1:00:00
9/29/2009
Run
Taman Wawasan Hill course
Hill
6.0 km
54:01
9:01
9/30/2009
Run
Taman Wawasan lap
Easy
5.0 km
49:04
9:49
10/2/2009
Run
MOF-JPM-Taman Wawasan-MOF lap
Steady run
5.0 km
31:30
6:18
10/3/2009
Run
Serendah 4K lap
Steady run
4.0 km
32:01
8:01
10/5/2009
Weights
1:08:12
10/7/2009
Run
MOF Gym Treadmill
Interval
7.5 km
59:53
8:00
10/8/2009
Run
MOF-JPM-Taman Wawasan-MOF lap
Steady run
5.0 km
30:12
6:03
10/10/2009
Run
Serendah 9K lap
Steady run
9.3 km
1:00:06
6:30
10/11/2009
Run
Serendah 6K lap
Steady run
5.2 km
43:14
8:17
10/11/2009
Run
Serendah 6K lap
Tempo
6.3 km
41:49
6:36
10/14/2009
Run
MOF Gym Treadmill
Interval
8.1 km
59:55
7:25
10/15/2009
Run
MOF-JPM-Taman Wawasan-MOF lap
Tempo
6.1 km
44:35
7:17
10/16/2009
Run
MOF Gym Treadmill
Hill
4.0 km
34:30
8:35
10/19/2009
Run
MOF Gym Treadmill
Interval
8.9 km
1:03:57
7:12
10/23/2009
Run
MOF-JPM-Taman Wawasan-MOF + Tmn Wawasan lap
Fartlek
10.1 km
1:04:01
6:22
10/24/2009
Run
Serendah 4K lap
Easy
3.9 km
35:39
9:10
10/25/2009
Run
UPM Mizuno Wave Run
Race
11.0 km
1:08:02
6:10
10/26/2009
Weights
1:15:00
10/27/2009
Run
UPM Track
Interval
7.1 km
55:17
7:45
10/28/2009
Weights
1:01:10
10/31/2009
Run
Serendah 4K lap
Tempo
4.5 km
29:20
6:32
11/1/2009
Run
Maybank track
Race
8.3 km
53:11
6:25
11/5/2009
Run
MOF-JPM-Taman Wawasan-MOF + Tmn Wawasan lap
Steady run
7.0 km
49:31
7:07
11/7/2009
Weights
1:00:00
11/8/2009
Run
Serendah 6K lap
Steady run
12.2 km
1:28:20
7:15
11/10/2009
Run
Taman Wawasan Hill course
Interval
6.4 km
1:07:00
10:29
11/11/2009
Weights
1:10:00
11/13/2009
Run
Taman Wawasan Hill course
Tempo
8.3 km
57:26
6:56
11/15/2009
Run
Klang Pacers 12K route
Race
12.2 km
1:14:37
6:09
11/18/2009
Weights
1:15:00
11/19/2009
Run
Taman Wawasan lap
Easy
4.6 km
36:21
7:59
11/22/2009
Run
Serendah 6K lap
Steady run
11.2 km
1:11:50
6:25
11/24/2009
Run
Taman Wawasan Interval track
Interval
7.0 km
52:12
7:25
11/30/2009
Weights
1:22:53
12/1/2009
Run
Taman Wawasan Interval track
Interval
7.6 km
56:38
7:29
12/2/2009
Weights
1:02:17
12/5/2009
Run
Serendah 6K lap
Tempo
5.0 km
27:11
5:29
12/7/2009
Weights
1:09:00
12/9/2009
Weights
1:12:27
12/12/2009
Run
Serendah 6K lap
Easy
5.6 km
36:11
6:31
12/13/2009
Run
Serendah 9K lap
Tempo
9.5 km
56:37
5:57
12/14/2009
Weights
1:29:07
12/17/2009
Weights
1:24:57
12/18/2009
Run
Serendah 6K lap
Steady run
11.1 km
1:11:53
6:28
12/20/2009
Run
Jalan Beringin lap
Race
10.8 km
1:10:25
6:31
12/21/2009
Weights
40:03
12/24/2009
Weights
48:50
12/27/2009
Run
Serendah 9K lap
Steady run
9.0 km
56:00
6:14
12/30/2009
Weights
45:00
12/31/2009
Run
Taman Wawasan lap
Steady run
7.6 km
50:28
6:37
1/1/2010
Weights
1:00:00
1/3/2010
Run
Serendah 6K lap
Steady run
10.2 km
1:10:24
6:55
1/4/2010
Cross training
Treasury gym
Run + weights
2.3 km
49:43
21:26
1/5/2010
Run
Taman Wawasan Interval track
Interval
7.0 km
58:25
8:18
1/6/2010
Weights
1:05:57
1/10/2010
Run
Serendah 9K lap
Steady run
12.7 km
1:27:04
6:52
1/11/2010
Run
Treasury gym
Easy
3.1 km
31:32
10:11
1/12/2010
Run
Treasury lap
Interval
4.9 km
40:40
8:23
1/21/2010
Run
Saujana Putra Big Lap
Easy
4.6 km
38:02
8:14
1/22/2010
Run
Taman Wawasan lap
Steady run
3.7 km
24:52
6:41
1/24/2010
Run
MOF-JPM-Alamanda-Tmn Warisan-MOF
Long
14.0 km
1:33:30
6:41
1/26/2010
Run
Taman Wawasan Interval track
Interval
7.6 km
59:26
7:53
1/27/2010
Weights
1:15:00
1/29/2010
Run
Taman Wawasan lap
Tempo
3.9 km
27:54
7:12
2/4/2010
Weights
1:15:00
2/6/2010
Run
Putrajaya Night Marathon course
Race
21.2 km
2:32:19
7:11
2/8/2010
Weights
1:00:00
2/9/2010
Run
Taman Wawasan lap
Easy
4.7 km
45:13
9:34
2/10/2010
Weights
1:20:00
2/12/2010
Run
Saujana Putra small lap
Easy
2.0 km
39:23
19:42
2/14/2010
Run
Pantai Bukit Keluang
Steady run
4.0 km
37:32
9:23
2/17/2010
Weights
58:15
2/18/2010
Run
MOF-JPM-Taman Wawasan-MOF + Tmn Wawasan lap
Tempo
8.9 km
1:02:17
7:03
2/19/2010
Run
Taman Wawasan lap
Easy
4.4 km
45:56
10:31
2/20/2010
Weights
45:00
2/21/2010
Run
MOF-JPM-Alamanda-Tmn Warisan-MOF
Long
14.5 km
1:41:34
7:02
2/22/2010
Weights
1:00:00
2/24/2010
Swim
Intan BK Swimming pool
Free Style
600.0 m
36:01
1:00:02
2/26/2010
Weights
45:00
2/28/2010
Run
Saujana Putra small lap
Tempo
5.8 km
35:30
6:10
3/1/2010
Weights
1:15:00
3/2/2010
Run
MOF-JPM-Taman Wawasan-MOF + Tmn Wawasan lap
Fartlek
8.2 km
1:02:43
7:38
3/3/2010
Weights
1:15:00
3/4/2010
Run
Taman Wawasan lap
Tempo
10.4 km
1:20:32
7:47
3/7/2010
Run
Saujana Putra small lap
Long
11.1 km
1:18:02
7:04
3/8/2010
Run
Taman Wawasan lap
Easy
2.8 km
23:02
8:16
3/10/2010
Weights
1:15:00
3/10/2010
Run
Taman Wawasan lap
Tempo
3.8 km
24:22
6:24
3/14/2010
Run
Saujana Putra small lap
Steady run
11.2 km
1:18:14
7:01
3/17/2010
Run
Treasury gym
Interval
6.5 km
50:55
7:53
3/17/2010
Weights
55:00
3/18/2010
Run
Treasury gym
Tempo
6.3 km
48:01
7:41
3/20/2010
Run
MOF-JPM-Taman Wawasan-MOF lap
Long
14.3 km
1:42:34
7:10
3/22/2010
Weights
1:03:00
3/24/2010
Run
MOF-JPM-Taman Wawasan-MOF lap
Tempo
6.0 km
42:02
7:02
3/26/2010
Run
Taman Wawasan lap
Easy
4.4 km
41:13
9:23
3/27/2010
Run
Energizer Nite Run course
Race
20.7 km
2:25:09
7:01
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