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