| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/20/2018 |
Run |
Sg Long LSD |
Long |
15.1 km |
1:35:32 |
6:19 |
 |
| 5/6/2018 |
Run |
Sg Long LSD |
Long |
16.3 km |
1:45:10 |
6:27 |
|
| 5/2/2018 |
Run |
SL |
Easy |
10.1 km |
1:03:18 |
6:17 |
|
| 4/30/2018 |
Run |
recovery run |
Easy |
5.5 km |
34:07 |
6:13 |
|
| 4/24/2018 |
Run |
LGx5 + ST |
Easy |
11.4 km |
1:10:55 |
6:14 |
|
| 4/13/2018 |
Run |
LGx4 + ST |
Easy |
9.1 km |
1:00:50 |
6:44 |
|
| 4/11/2018 |
Run |
LGx4 |
Easy |
9.1 km |
1:01:38 |
6:49 |
|
| 4/6/2018 |
Run |
LGx4 + ST |
Easy |
9.1 km |
1:00:37 |
6:42 |
|
| 4/3/2018 |
Run |
LGx4 + ST |
Easy |
9.0 km |
1:01:19 |
6:48 |
|
| 3/21/2018 |
Run |
LGx4 + ST |
Easy |
9.1 km |
1:01:42 |
6:49 |
|
| 3/14/2018 |
Run |
LGx4 + ST |
Easy |
9.1 km |
59:59 |
6:37 |
|
| 3/2/2018 |
Run |
LGx4 + ST |
Easy |
9.1 km |
57:58 |
6:23 |
|
| 2/28/2018 |
Run |
LGx4 |
Easy |
9.1 km |
57:17 |
6:19 |
|
| 2/13/2018 |
Run |
sg long quad hills |
Easy |
5.3 km |
51:03 |
9:38 |
|
| 2/8/2018 |
Run |
DB x 2 + DBs x 2 |
Easy |
7.8 km |
49:42 |
6:25 |
|
| 2/7/2018 |
Run |
SLx2 |
Easy |
3.2 km |
20:56 |
6:33 |
|
| 2/1/2018 |
Run |
DB |
Easy |
6.4 km |
36:38 |
5:45 |
|
| 1/29/2018 |
Run |
DBx1+DBsx1 |
Easy |
5.5 km |
31:35 |
5:48 |
|
| 1/25/2018 |
Run |
SLx2 |
Easy |
3.2 km |
30:48 |
9:38 |
|
| 1/24/2018 |
Run |
SLx2 |
Easy |
3.2 km |
29:15 |
9:06 |
|
| 1/23/2018 |
Run |
SLx2 |
Easy |
3.2 km |
30:26 |
9:24 |
|
| 1/22/2018 |
Run |
SLx2 |
Easy |
3.2 km |
31:25 |
9:46 |
|
| 1/19/2018 |
Run |
DBx1+DBsx1 + 3ST |
Easy |
5.5 km |
33:22 |
6:04 |
|
| 1/17/2018 |
Run |
SLx2 |
Easy |
3.2 km |
22:00 |
6:53 |
|
| 1/16/2018 |
Run |
SLx2 |
Easy |
3.2 km |
21:47 |
6:49 |
|
| 1/8/2018 |
Run |
DBx1+DBsx1 |
Easy |
5.5 km |
35:00 |
6:22 |
|
| 1/7/2018 |
Run |
LSD - podium |
Long |
17.5 km |
1:41:15 |
5:48 |
|
| 1/3/2018 |
Run |
DBx1+DBsx1 |
Easy |
5.0 km |
32:22 |
6:29 |
|
| 1/2/2018 |
Run |
DBx1 |
Easy |
4.0 km |
25:52 |
6:25 |
|
| 12/31/2017 |
Run |
SLx2 |
Easy |
3.2 km |
30:49 |
9:35 |
|
| 12/26/2017 |
Run |
SLx4 |
Easy |
6.1 km |
38:58 |
6:25 |
|
| 12/25/2017 |
Run |
SLx4 |
Easy |
6.1 km |
35:29 |
5:52 |
|
| 12/20/2017 |
Run |
SLx4 |
Easy |
6.1 km |
34:19 |
5:38 |
|
| 12/18/2017 |
Run |
SLx2 |
Easy |
3.2 km |
18:31 |
5:48 |
|
| 12/17/2017 |
Run |
LSD Hartamas |
Long |
21.3 km |
2:09:56 |
6:06 |
|
| 12/13/2017 |
Run |
SLx2 |
Easy |
3.2 km |
19:19 |
6:03 |
|
| 12/10/2017 |
Run |
Sg Long LSD |
Long |
15.1 km |
1:23:19 |
5:32 |
|
| 12/6/2017 |
Run |
SLx2 |
Easy |
3.2 km |
17:51 |
5:35 |
|
| 12/5/2017 |
Run |
SLx2 |
Easy |
3.2 km |
32:37 |
10:12 |
|
| 12/4/2017 |
Run |
Sg Long |
Easy |
1.8 km |
17:12 |
9:34 |
|
| 11/30/2017 |
Run |
SLx2 + 3x20s ST |
Easy |
3.2 km |
17:04 |
5:21 |
|
| 11/29/2017 |
Run |
SLx2 |
Easy |
3.2 km |
17:19 |
5:25 |
|
| 11/26/2017 |
Run |
LSD - podium |
Long |
17.0 km |
1:39:58 |
5:53 |
|
| 11/20/2017 |
Run |
SLx2 |
Easy |
3.2 km |
17:21 |
5:26 |
|
| 11/19/2017 |
Run |
LSD - podium |
Long |
17.0 km |
1:35:40 |
5:38 |
|
| 11/17/2017 |
Run |
Laundry Run |
Easy |
3.2 km |
18:55 |
5:53 |
|
| 11/15/2017 |
Run |
SLx2 |
Easy |
3.2 km |
18:17 |
5:43 |
|
| 11/13/2017 |
Run |
SLx2 |
Easy |
3.2 km |
16:53 |
5:16 |
|
| 11/12/2017 |
Run |
LSD |
Long |
15.0 km |
1:28:20 |
5:54 |
|
| 11/10/2017 |
Run |
Sungai Long |
Easy |
4.6 km |
25:34 |
5:37 |
|
| 11/7/2017 |
Run |
SLx2 |
Easy |
3.2 km |
17:42 |
5:32 |
|
| 11/5/2017 |
Run |
Laundry Run |
Easy |
3.2 km |
18:38 |
5:46 |
|
| 11/1/2017 |
Run |
SLx2 |
Easy |
3.2 km |
18:41 |
5:51 |
|
| 10/30/2017 |
Run |
SLx3 |
Easy |
4.6 km |
26:01 |
5:40 |
|
| 10/25/2017 |
Run |
SLx2 |
Easy |
3.2 km |
17:55 |
5:36 |
|
| 10/23/2017 |
Run |
SLx5 |
Easy |
7.5 km |
42:16 |
5:39 |
|
| 10/22/2017 |
Run |
MPKj Half Marathon |
Race |
20.9 km |
2:06:35 |
6:04 |
|
| 10/20/2017 |
Run |
SLx2 |
Easy |
3.2 km |
18:25 |
5:45 |
|
| 10/18/2017 |
Run |
Sg Long |
Easy |
11.5 km |
1:12:11 |
6:17 |
|
| 10/17/2017 |
Run |
palmwalk track |
Easy |
3.8 km |
23:53 |
6:17 |
|
| 10/15/2017 |
Run |
warmup + 3ST |
Easy |
2.0 km |
12:45 |
6:21 |
|
| 10/13/2017 |
Run |
SLx2 |
Easy |
5.5 km |
31:25 |
5:43 |
|
| 10/9/2017 |
Run |
SL x2 |
Easy |
3.2 km |
18:02 |
5:38 |
|
| 10/8/2017 |
Run |
LSD - podium |
Long |
17.0 km |
1:33:37 |
5:31 |
|
| 10/4/2017 |
Run |
SL x2 |
Easy |
3.2 km |
18:58 |
5:56 |
|
| 10/3/2017 |
Run |
SL x2 |
Easy |
3.2 km |
18:24 |
5:45 |
|
| 10/2/2017 |
Run |
SL x2 |
Easy |
3.2 km |
18:59 |
5:55 |
|
| 9/27/2017 |
Run |
SL x3 |
Easy |
4.6 km |
26:19 |
5:43 |
|
| 9/25/2017 |
Run |
SL x2 |
Easy |
3.2 km |
18:47 |
5:53 |
|
| 9/24/2017 |
Run |
LSD - Hockey+Mayor+TNS Hills |
Long |
17.6 km |
1:49:14 |
6:13 |
|
| 9/21/2017 |
Run |
SL x2 |
Easy |
3.2 km |
17:42 |
5:32 |
|
| 9/20/2017 |
Run |
SL x3 |
Easy |
4.6 km |
26:27 |
5:44 |
|
| 9/18/2017 |
Run |
EZ Run |
Easy |
8.0 km |
48:55 |
6:07 |
|
| 9/15/2017 |
Run |
EZ Run |
Easy |
3.2 km |
19:49 |
6:12 |
|
| 9/14/2017 |
Run |
EZ Run |
Easy |
5.5 km |
34:09 |
6:13 |
|
| 9/5/2017 |
Run |
Sg Long |
Easy |
7.0 km |
42:07 |
6:02 |
|
| 9/4/2017 |
Run |
Sg Long LSD |
Long |
15.6 km |
1:37:46 |
6:17 |
|
| 8/30/2017 |
Run |
SL x 2 |
Easy |
3.2 km |
21:05 |
6:36 |
|
| 8/29/2017 |
Run |
SL x 4 |
Easy |
6.0 km |
38:59 |
6:29 |
|
| 8/20/2017 |
Run |
LSD - podium |
Long |
17.0 km |
1:43:13 |
6:05 |
|
| 8/18/2017 |
Run |
EZ Run |
Easy |
4.3 km |
26:24 |
6:06 |
|
| 8/13/2017 |
Run |
LSD - podium |
Long |
15.9 km |
1:34:05 |
5:56 |
|
| 8/10/2017 |
Run |
sg long x2 |
Easy |
3.2 km |
21:00 |
6:34 |
|
| 8/9/2017 |
Run |
Sungai Long |
Easy |
9.7 km |
1:01:47 |
6:23 |
|
| 7/24/2017 |
Run |
recovery run |
Easy |
3.2 km |
20:06 |
6:16 |
|
| 7/18/2017 |
Run |
palmwalk track x11 |
Easy |
4.2 km |
29:08 |
6:54 |
|
| 7/5/2017 |
Run |
LG x 3 |
Easy |
7.0 km |
45:50 |
6:33 |
|
| 7/3/2017 |
Run |
SL x 2 |
Easy |
3.1 km |
20:32 |
6:35 |
|
| 6/27/2017 |
Run |
LG x 2 |
Easy |
4.5 km |
28:20 |
6:18 |
|
| 6/25/2017 |
Run |
LSD - podium |
Long |
17.1 km |
1:47:31 |
6:19 |
|
| 6/23/2017 |
Run |
db x 1 + dbs X 1 |
Easy |
5.4 km |
37:11 |
6:54 |
|
| 6/21/2017 |
Run |
SL x 4 |
Easy |
6.0 km |
40:40 |
6:47 |
|
| 6/18/2017 |
Run |
LSD - podium |
Easy |
17.0 km |
1:48:01 |
6:22 |
|
| 6/15/2017 |
Run |
LG x 3 |
Easy |
6.8 km |
47:05 |
6:55 |
|
| 6/11/2017 |
Run |
DB x 3 + DBs x 3 |
Long |
15.6 km |
1:42:22 |
6:33 |
|
| 6/6/2017 |
Run |
Sg Long x5 |
Easy |
7.5 km |
46:41 |
6:14 |
|
| 5/24/2017 |
Run |
sg long quadhills |
Easy |
5.9 km |
1:05:42 |
11:05 |
|
| 5/23/2017 |
Run |
dbx1 dbsx1 |
Easy |
5.4 km |
36:14 |
6:47 |
|
| 5/22/2017 |
Run |
db x 1 + dbs X 1 |
Easy |
5.4 km |
35:02 |
6:29 |
|
| 5/19/2017 |
Run |
palmwalk track |
Easy |
5.8 km |
34:46 |
6:00 |
|