| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/27/2017 |
Run |
Kepong Metropolitan park |
Easy |
5.1 km |
31:35 |
6:13 |
 |
| 7/13/2017 |
Run |
Gym workout - EZ |
Easy |
5.0 km |
35:00 |
6:58 |
|
| 5/30/2017 |
Run |
Sg Long x5 |
Easy |
7.5 km |
46:07 |
6:09 |
|
| 5/29/2017 |
Run |
Sg Long |
Easy |
3.4 km |
22:12 |
6:32 |
|
| 5/29/2017 |
Run |
200m x 12 |
Fartlek |
4.9 km |
26:45 |
5:26 |
|
| 5/29/2017 |
Run |
Sg Long |
Easy |
2.2 km |
13:45 |
6:24 |
|
| 5/2/2017 |
Run |
LG x6 |
Long |
14.2 km |
1:26:55 |
6:07 |
|
| 4/27/2017 |
Run |
LG x4 |
Easy |
9.2 km |
58:42 |
6:23 |
|
| 4/26/2017 |
Run |
lake gardens x5 |
Fartlek |
11.5 km |
1:10:35 |
6:09 |
|
| 4/19/2017 |
Run |
SG long x4 |
Easy |
6.1 km |
38:16 |
6:17 |
|
| 4/19/2017 |
Run |
lake Gardens x2 |
Easy |
4.6 km |
59:00 |
12:50 |
|
| 4/14/2017 |
Run |
Reps 45s x 5 |
Fartlek |
5.5 km |
31:01 |
5:39 |
|
| 3/29/2017 |
Run |
Gym workout - Interval |
Interval |
9.7 km |
1:05:00 |
6:41 |
|
| 3/27/2017 |
Run |
8 x palmwalk track |
Easy |
3.3 km |
20:12 |
6:08 |
|
| 3/24/2017 |
Run |
SG long x4 |
Easy |
5.8 km |
36:16 |
6:16 |
|
| 3/22/2017 |
Run |
sg long x3 |
Easy |
4.3 km |
27:30 |
6:21 |
|
| 3/21/2017 |
Run |
5 x palmwalk track |
Easy |
2.0 km |
12:12 |
6:07 |
|
| 3/21/2017 |
Run |
sg long x2 + |
Tempo |
3.0 km |
14:52 |
4:58 |
|
| 3/21/2017 |
Run |
Random route |
Easy |
4.3 km |
27:41 |
6:26 |
|
| 3/21/2017 |
Run |
Drills |
Default |
0.1 km |
0:35 |
6:29 |
|
| 3/16/2017 |
Run |
sg long / db + 7 x 35s @ 1500 |
Fartlek |
10.3 km |
1:03:19 |
6:09 |
|
| 1/22/2017 |
Run |
Sunlife Resolution Run 12km |
Race |
12.0 km |
1:01:06 |
5:05 |
|
| 1/20/2017 |
Run |
hill sprint x6 |
Hill |
0.6 km |
4:00 |
6:40 |
|
| 1/15/2017 |
Run |
Twincity Half Marathon |
Race |
21.1 km |
1:49:39 |
5:12 |
|
| 1/11/2017 |
Run |
Drills |
Default |
0.1 km |
0:35 |
6:29 |
|
| 1/8/2017 |
Run |
MPI Generali 2017 |
Race |
10.4 km |
53:54 |
5:10 |
|
| 1/8/2017 |
Run |
Drills |
Default |
0.1 km |
0:35 |
6:29 |
|
| 12/11/2016 |
Run |
kuantan city run |
Race |
10.2 km |
50:12 |
4:55 |
|
| 12/7/2016 |
Run |
Gym workout - Tempo |
Tempo |
10.0 km |
1:00:00 |
6:00 |
|
| 10/19/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:05:30 |
6:27 |
|
| 10/16/2016 |
Run |
MPKj Half Marathon 2016 |
Race |
10.3 km |
51:54 |
5:02 |
|
| 10/14/2016 |
Run |
Gym workout - Tempo + Reps |
Fartlek |
9.0 km |
1:00:00 |
6:40 |
|
| 8/31/2016 |
Run |
Huntmer Merdeka Run 2016 |
Race |
9.6 km |
47:45 |
4:58 |
|
| 8/7/2016 |
Run |
warm down |
Easy |
5.9 km |
42:42 |
7:18 |
|
| 8/7/2016 |
Run |
SCKLM 2016 - 10.3km |
Race |
10.3 km |
50:24 |
4:54 |
|
| 7/30/2016 |
Run |
Boys Brigade 10km Run |
Race |
10.2 km |
51:39 |
5:05 |
|
| 7/30/2016 |
Run |
Warmup + 4ST |
Easy |
3.1 km |
23:27 |
7:39 |
|
| 7/24/2016 |
Run |
Newton 30km |
Race |
29.5 km |
2:48:27 |
5:43 |
|
| 7/3/2016 |
Run |
hartamas /dh back |
Long |
22.1 km |
2:31:56 |
6:54 |
|
| 5/22/2016 |
Run |
Thirsty Runner MAEPS |
Race |
12.0 km |
1:03:25 |
5:19 |
|
| 2/28/2016 |
Run |
Mestech Rare Journey Run |
Race |
8.0 km |
39:23 |
4:55 |
|
| 1/17/2016 |
Run |
Uniten The Loop |
Race |
11.8 km |
59:41 |
5:03 |
|
| 1/4/2016 |
Run |
Gym workout - Repeats |
Fartlek |
4.7 km |
30:00 |
6:26 |
|
| 1/1/2016 |
Run |
KL 2016 New Year Run |
Race |
10.8 km |
52:30 |
4:53 |
|
| 12/28/2015 |
Run |
Gym workout - Repeats |
Fartlek |
4.5 km |
30:00 |
6:39 |
|
| 12/20/2015 |
Run |
Newton 15km Kinrara |
Race |
15.0 km |
1:16:24 |
5:07 |
|
| 12/17/2015 |
Run |
Gym workout - Repeats |
Fartlek |
5.4 km |
36:00 |
6:42 |
|
| 12/15/2015 |
Run |
Frim fr waterfall to school |
Tempo |
3.5 km |
17:07 |
4:54 |
|
| 12/6/2015 |
Run |
AMNIG Run 10km |
Race |
9.6 km |
47:59 |
5:02 |
|
| 12/3/2015 |
Run |
Sg Long Hill Sprint 6x |
Hill |
2.6 km |
16:19 |
6:17 |
|
| 11/23/2015 |
Run |
Sg Long Hill Sprint 5x |
Hill |
2.5 km |
15:55 |
6:22 |
|
| 11/8/2015 |
Run |
MPKj Mizuno Run 12km |
Race |
12.1 km |
1:01:03 |
5:04 |
|
| 11/4/2015 |
Run |
Sg Long 4x |
Easy |
5.9 km |
34:39 |
5:55 |
|
| 10/31/2015 |
Run |
CPSS Run 2015 |
Race |
5.7 km |
28:33 |
5:03 |
|
| 10/27/2015 |
Run |
Sg Long 4x |
Easy |
5.8 km |
36:00 |
6:15 |
|
| 10/10/2015 |
Run |
Moonlight Run 2015 |
Race |
8.5 km |
41:38 |
4:56 |
|
| 9/6/2015 |
Run |
Sri Kota 11km Run |
Race |
11.1 km |
55:17 |
5:00 |
|
| 9/4/2015 |
Run |
Gym workout |
Interval |
8.6 km |
50:00 |
5:49 |
|
| 8/23/2015 |
Run |
MGPA RUn - Taman Botani Negara |
Race |
9.5 km |
52:22 |
5:33 |
|
| 8/12/2015 |
Run |
Sg Long Hill Sprint 8x |
Hill |
3.0 km |
19:26 |
6:34 |
|
| 8/9/2015 |
Run |
HEW Run Putrajaya |
Race |
10.8 km |
54:08 |
5:02 |
|
| 7/26/2015 |
Run |
Seremban Half Marathon - 10km |
Race |
8.9 km |
45:06 |
5:03 |
|
| 7/20/2015 |
Run |
Sg Long Backhill x9 |
Hill |
1.9 km |
12:45 |
6:43 |
|
| 7/20/2015 |
Run |
Sg Long Backhill x9 |
Easy |
1.0 km |
6:30 |
6:30 |
|
| 7/15/2015 |
Run |
Gym workout |
Easy |
3.1 km |
20:00 |
6:31 |
|
| 7/14/2015 |
Run |
Gym workout |
Fartlek |
4.9 km |
30:00 |
6:06 |
|
| 7/13/2015 |
Run |
Sg Long Backhill Warmup/Cooldown |
Easy |
1.0 km |
5:21 |
5:35 |
|
| 7/13/2015 |
Run |
Sg Long Backhill x6 |
Hill |
0.6 km |
4:25 |
7:22 |
|
| 7/13/2015 |
Run |
Sg Long Backhill Warmup/Cooldown |
Easy |
1.0 km |
5:46 |
5:43 |
|
| 7/11/2015 |
Run |
Gym workout |
Tempo |
7.3 km |
42:00 |
5:45 |
|
| 5/31/2015 |
Run |
TM Fan Run 2015 |
Race |
15.9 km |
1:23:34 |
5:15 |
|
| 5/16/2015 |
Run |
Sg Long 11x |
Long |
16.1 km |
1:40:18 |
6:15 |
|
| 5/9/2015 |
Run |
Larian Bersama Bomba |
Race |
10.8 km |
55:33 |
5:10 |
|
| 5/5/2015 |
Run |
Sg Long Hill Repeat 7x |
Hill |
3.1 km |
23:41 |
7:40 |
|
| 5/2/2015 |
Run |
Sg Long 11x |
Long |
16.1 km |
1:37:53 |
6:06 |
|
| 4/20/2015 |
Run |
Gym workout |
Easy |
3.2 km |
21:06 |
6:36 |
|
| 4/19/2015 |
Run |
3R Half Marathon |
Race |
20.8 km |
1:54:28 |
5:31 |
|
| 4/12/2015 |
Run |
Lions Malaysian Run 2015 |
Race |
12.5 km |
1:04:06 |
5:08 |
|
| 3/22/2015 |
Run |
Nottingham Charity Run 2015 |
Race |
10.1 km |
51:33 |
5:06 |
|
| 3/1/2015 |
Run |
Sg Long 10x |
Long |
14.7 km |
1:26:37 |
5:54 |
|
| 2/22/2015 |
Run |
Sg Long 10x |
Long |
14.7 km |
1:34:20 |
6:27 |
|
| 2/15/2015 |
Run |
Sg Long 10x |
Long |
14.8 km |
1:28:59 |
6:02 |
|
| 2/13/2015 |
Run |
Sg Long 4x |
Tempo |
6.0 km |
31:09 |
5:13 |
|
| 1/16/2015 |
Run |
Gym workout |
Tempo |
4.0 km |
22:51 |
5:43 |
|
| 1/15/2015 |
Run |
Gym workout |
Interval |
4.2 km |
28:19 |
6:45 |
|
| 12/30/2014 |
Run |
Sg Long 3x ++ |
Tempo |
5.1 km |
27:06 |
5:19 |
|
| 12/26/2014 |
Run |
Lake Gardens 6km - Deer Park, Planetarium, flat carcosa |
Easy |
9.2 km |
54:03 |
5:55 |
|
| 12/25/2014 |
Run |
Sg Long 3x |
Tempo |
4.6 km |
23:40 |
5:10 |
|
| 12/19/2014 |
Run |
Sg Long 7x |
Tempo |
10.4 km |
58:05 |
5:35 |
|
| 12/17/2014 |
Run |
Sg Long Hill Repeat 6x |
Hill |
2.7 km |
19:34 |
7:12 |
|
| 12/10/2014 |
Run |
Sg Long Hill Repeat 6x |
Hill |
6.0 km |
47:56 |
7:57 |
|
| 12/7/2014 |
Run |
Sg Long 10x |
Long |
14.8 km |
1:30:08 |
6:05 |
|
| 12/5/2014 |
Run |
Gym workout |
Tempo |
4.0 km |
23:50 |
5:58 |
|