Cross Training - 21Km cycle @ Desa Pack City

Endomondo Cycling Workout: was out cycling 21.24 km in 1h:22m:02s using Endomondo.

Average Speed: 15.5 km/h

Calories: 632 kcal

Distance: 21.24 km

Duration: 1h:22m:02s

Training - 8.1Km @ Desa Park City

Endomondo Running Workout: was out running 8.15 km in 1h:02m:50s using Endomondo.

This round, running non-stop for the first 7Km, and this is my first time. Even the last few Km the pace is slow, will need to improve this to prepare for the coming 21Km run in March & May.

Calories: 515 kcal

Average Pace: 7:43 min/km

Distance: 8.15 km

Duration: 1h:02m:50s

Training - 8Km @ Desa Park City

Endomondo Running Workout: was out running 8.05 km in 1h:00m:46s using Endomondo.

Officially my weight was down 1 Kg, therefore the reading on my work out will be different for the same distance. This workout was done in 23 DEC.

Calories: 509 kcal

Average Pace: 7:33 min/km

Distance: 8.05 km

Duration: 1h:00m:46s

Malakoff 12Km Run @ Damansara Height

Endomondo Running Workout: was out running 11.65 km in 1h:34m:30s using Endomondo.


This is the up hill and down hill tracks, and not easy for me. Still manage to non-stop run for 3.3Km, will need to improve this on the next run. This time, didn't stop on any water station at all as start to practice drink when thirsty, anyway I still have 2 bottle of 200ml water with me, and still unable to finish my own water after the race.

Calories: 749 kcal

Average Pace: 8:07 min/km

Distance: 11.65 km

Duration: 1h:34m:30s

Cross Training - 26Km cycle @ Desa Pack City

Endomondo Cycling Workout: was out cycling 26.14 km in 1h:40m:31s using Endomondo.

Average Speed: 15.6 km/h

Calories: 790 kcal

Distance: 26.14 km

Duration: 1h:40m:31s

Cross Training - 15Km cycle @ RRI Kota Damansara

Endomondo Mountain biking Workout: was out mountain biking 8.13 km in 42m:09s using Endomondo.

This time went for off road ride with friends who frequently ride at RRI, Kota Damnsara. The trip was good. The distance is about 15Km starting from a friend's house who stay at Kota Damansara. We met another friend at the Petronas station, heading to RRI around 7:30am.

Average Speed: 11.8 km/h

Calories: 215 kcal

Distance: 7.11 km

Duration: 36m:02s

Average Speed: 11.6 km/h

Calories: 333 kcal

Distance: 8.13 km

Duration: 42m:09s

Training - 10Km @ Desa Park City

Endomondo Running Workout: was out running 6.28 km in 1h:08m:15s using Endomondo.

I believe I did around 10Km today, as my GPS device does not work after I run 6.28Km. The fist 3Km is good, then the rest of the mileage are bad as expected. Met 2 of my friends when I'm almost complete my run, and then we walk slowing and have a chat time with each others. Both of them also sign up for the MPI Run 2012 in 8 Jan 2012, 12Km category.

Calories: 403 kcal

Average Pace: 10:52 min/km

Distance: 6.28 km

Duration: 1h:08m:15s

Training - 8Km @ Desa Park City

Endomondo Running Workout: was out running 8.10 km in 1h:01m:26s using Endomondo.

The timing is bad, anyway doesn't really want to push. So, it was a leisure run after all.

Calories: 520 kcal

Average Pace: 7:35 min/km

Distance: 8.10 km

Duration: 1h:01m:26s

MPSJ 10Km Run 2011 - 10Km @ MPSJ

Endomondo Running Workout: was out running 9.85 km in 1h:13m:13s using Endomondo.

The route only 9.85Km, wake up around 4:15am, and reach there about 5:10am. I think I'm the first runner to reach there, and I shouldn't be there too early. I'm good for the first 3Km, and average on these first 3Km is about 6:45/km. Unfortunately, I'm slow down a lot at the last 3 Km. Next time should stop/rest at 4Km instead of 3Km.

As understood, no medal or certificate for me, and do not know what is my rank as there is no timing chip or ribbon. The traffic is bad, and the police does not really do their job either, very disappointed on the race, and will not participate next year.

Calories: 633 kcal

Average Pace: 7:26 min/km

Distance: 9.85 km

Duration: 1h:13m:13s

Cross Training - 25Km cycle @ Desa Park City

Endomondo Cycling Workout: was out cycling 25.16 km in 1h:32m:56s using Endomondo.

OCBC cycling have either 25Km tack or 52 Km track, now I have my best record for the 25Km track, which is around 1:30min.
Believe doing in OCBC, I will be better.

Average Speed: 16.2 km/h

Calories: 761 kcal

Distance: 25.16 km

Duration: 1h:32m:56s

Training - 8Km @ Desa Park City

Endomondo Running Workout: was out running 8.06 km in 59m:42s using Endomondo.

Another 8Km in Desa Park City, this round still below 1 hour, slightly more then previous 8Km. Anyway, today is the try out of my new NB shoe, model MX415-WS, so far so good, I believe the shoe is ready for this Sunday MPSJ 10Km run.

Calories: 518 kcal

Average Pace: 7:24 min/km

Distance: 8.06 km

Duration: 59m:42s

Parckcity Run - 10Km @ Desa Park City

Endomondo Running Workout: was out running 10.11 km in 1h:14m:26s using Endomondo.

Thought this should be the easy one, as this is my training ground for most of the time. Didn't expect the uphill, as never train this before, and timing was still good.

Calories: 650 kcal

Average Pace: 7:22 min/km

Distance: 10.11 km

Duration: 1h:14m:26s

Cross Training - 22Km cycle @ Desa Pack City

Endomondo Cycling Workout: was out cycling 22.75 km in 1h:18m:22s using Endomondo.

Slowly increase the mileage, and still wanted to target 18Km within or below 1 hour. Next target 25Km, and then 30Km.

Average Speed: 17.4 km/h

Calories: 688 kcal

Distance: 22.75 km

Duration: 1h:18m:22s

Training - 2Km @ Desa Park City

Endomondo Running Workout: was out running 2.16 km in 15m:11s using Endomondo.

Plan to have at least 5Km, unfortunately it rain, have to stop half way, and better to called it off after 2Km ++....

Calories: 139 kcal

Average Pace: 7:02 min/km

Distance: 2.16 km

Duration: 15m:11s

Cross Training - 21Km cycle @ Desa Pack City

Endomondo Cycling Workout: was out cycling 21.83 km in 1h:16m:37s using Endomondo.

Today mark the 1st day to cross 20Km of my cycling workout. At around Km 10+, passby The International School @ Parkcity, snap of a picture of it.

Average Speed: 17.1 km/h

Calories: 660 kcal

Distance: 21.83 km

Duration: 1h:16m:37s

Training - 8Km @ Desa Park City

Endomondo Running Workout: was out running 8.03 km in 58m:48s using Endomondo.

Nowaday, running 5-6Km does not enough for me to "ready" for half marathon next year. At normal day, I need to run at least 8Km below 1 hour, and I will be ready for half on SCM 2012...in June 2012.

Calories: 516 kcal

Average Pace: 7:19 min/km

Distance: 8.03 km

Duration: 58m:48s

Training - 3Km @ TBM

Endomondo Running Workout: was out running 3.03 km in 21m:14s using Endomondo.

First time trying out without compression wear, and knee guard. Seriously, still not use to without these. Luckily still manage to get 3Km run ...

Calories: 195 kcal

Average Pace: 7:00 min/km

Distance: 3.03 km

Duration: 21m:14s

Penang Bridge International Marathon - 10Km @ Penang Bridge

Endomondo Running Workout: was out running 10.18 km in 1h:17m:27s using Endomondo.

Calories: 654 kcal

Average Pace: 7:37 min/km

Distance: 10.18 km

Duration: 1h:17m:27s

Plan to run 21Km next year, in which the qualify time is 3.5hours, which is 210 min. 

Cross Training - Cycling for 13Km @ Desa Park City

href="http://www.endomondo.com/workouts/nB7ZBLPC7VU#.TsZJMDPdYRo.blogger">Endomondo Cycling Workout: was out cycling 13.48 km in 46m:14s using Endomondo.

Brought the Prowell Pro shorts today at RM 100 from Fook Sang, and trying it today. Feel better when cycling, and can cycle faster as compare to without the pant.

Average Speed: 17.5 km/h

Calories: 408 kcal

Distance: 13.48 km

Duration: 46m:14s

Cross Training - 18Km cycle @ Desa Pack City

Endomondo Cycling Workout: was out cycling 18.77 km in 1h:11m:17s using Endomondo.

This time is better!!

Average Speed: 15.8 km/h

Calories: 567 kcal

Distance: 18.77 km

Duration: 1h:11m:17s

CICM Responsible Care Run - 10Km @ Setia Alam

Endomondo Running Workout: was out running 10.37 km in 1h:19m:58s using Endomondo.

This is the CICM 10km run in Setia Alam. Wake up at 4:45am, and arrived at Setia Alam Welcome Centre at 6:15am.

Flag off for 21Km at 6:15am, while 10Km at 6:45am.

Completed the 10Km run within 1:15, got the number 266 at the finishing line, and then hand over the number to collect the medal and certificate.

Calories: 666 kcal

Average Pace: 7:43 min/km

Distance: 10.37 km

Duration: 1h:19m:58s

Cross Training - 16Km cycle @ Desa Park City

Endomondo Cycling Workout: was out cycling 16.06 km in 1h:01m:09s using Endomondo at Desa Park City.

Thought of doing at least 20Km this round, unfortunately, the weather wasn't good, and rain already started when I'm on 13Km. so better do a U turn, and ride to home.

Seriously thinking, how could I do 20Km in 1 hour ? that is my target next.

Training - 10Km @ Desa Park City

Endomondo Running Workout: was out running 10.16 km in 1h:15m:10s using Endomondo at Desa Parck City.

This is my third 10Km run in Desa Park City, and finally find the best route for 10Km. luckily the weather is good.

Calories: 653 kcal

Average Pace: 7:24 min/km

Distance: 10.16 km

Duration: 1h:15m:10s

PJ Half Marathon - my 10Km run

10Km run is not easy for me actually, anyway I still manage to complete it with my best time ever.
Date : 30 Oct 2011
Time : 6:41am
Distance : 10.03Km
Duration : 1h:14m:09s
Average Speed : 7.24min/km
Calories : 645kcal
Rank : 309

Route started from PJ Stadium in Kelana Jaya, all the way to Wested Digital, and cross the LDP to TM, all the way to the T-junction, then U turn back to the stadium.

Met my x-college-mate, she manage to complete the 10Km in 1 hour 30min.
While another x-colleague, met him at Km 6, he over took me from there, and manage to complete the 10Km within 1 hour 7 min.

New items for hiking

- Luxe Coolmax sock - original RM 49, promotion RM 28 including postal
- TPU Water Bladder 2.5L - original RM 69, promotion RM 50 including postal
- TPU Water Bladder 3.0L - original RM 79, promotion RM 60 including postal
- Sea to summit shoe bag large - RM 135 - corezone
- CamelBak Omega HydroTanium Reservoir - 2L - RM 135, 3L - RM 150