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