Training - 12Km @ Desa Park City

Endomondo Running Workout: was out running 12.02 km in 1h:35m:22s using Endomondo.

1 minute improvement on the for the 10Km run, and first time mark the 12Km run so far ....

Total: 12 km in 1:35:22

Calories burnt:760 kcal

Cross Training - 30Km cycle @ Desa Pack City

Endomondo Cycling Workout: was out cycling 30.11 km in 1h:43m:19s using Endomondo.

Nowaday, cycling 30Km is my basic training for the week.

Average Speed: 17.5 km/h

Calories: 896 kcal

Distance: 30.11 km

Duration: 1h:43m:19s

Training - 11.6Km @ Desa Park City

Endomondo Running Workout: was out running 11.67 km in 1h:32m:26s using Endomondo.

First time running non-stop for the 10Km, and music really help to push, but it won't last long .....next target 12Km mark...

Compare to previous week, crossing 10Km on 1:18, improve 2 minutes.

Calories: 738 kcal

Average Pace: 7:55 min/km

Distance: 11.67 km

Duration: 1h:32m:26s

Training - 8.7Km @ Desa Park City

Endomondo Running Workout: was out running 8.78 km in 1h:10m:10s using Endomondo.

Didn't bring along my GPS, therefore this is the drawing distance ...

Calories: 555 kcal

Average Pace: 7:59 min/km

Distance: 8.78 km

Duration: 1h:10m:10s

Training - 11Km @ Desa Park City

Endomondo Running Workout: was out running 11.04 km in 1h:29m:22s using Endomondo.

Today, mark my first 11Km for my run in Desa Park City, non-stop for the first 9Km, and run slowly on the last 2 Km.

Wish I can do the similar for the next few week, until 15Km mark before early March.

Calories: 698 kcal

Average Pace: 8:06 min/km

Distance: 11.04 km

Duration: 1h:29m:22s

Cross Training - 31Km cycle @ Desa Pack City

Endomondo Cycling Workout: was out cycling 31.44 km in 1h:48m:00s using Endomondo.

This is the first time crossing 30Km mark, and hope the time should be better next time.

Average Speed: 17.5 km/h

Calories: 936 kcal

Distance: 31.44 km

Duration: 1h:48m:00s

Training - 10Km @ Desa Park City

Endomondo Running Workout: was out running 10.02 km in 1h:21m:40s using Endomondo.

Date : 07 Feb 2012

This is the 2nd 10Km within a week, even the result not very good, still run non-stop for the 1st 8Km, and added some uphill run.

Calories: 634 kcal

Average Pace: 8:09 min/km

Distance: 10.02 km

Duration: 1h:21m:40s

Training - 10Km @ Desa Park City

Endomondo Running Workout: was out running 10.02 km in 1h:20m:11s using Endomondo.

Date : 05 FEB 2012

This is my first 10Km after CNY, and the result not very good. What was good is the non-stop running for the 1st 8Km. This is the training for the March 21Km Brooks.

Calories: 634 kcal

Average Pace: 8:00 min/km

Distance: 10.02 km

Duration: 1h:20m:11s

Cross Training - 24Km cycle @ Desa Pack City

Endomondo Cycling Workout Cycling 24.46 km in 1h:30m:47s

First cycling session after the long CNY.

Average Speed: 16.2 km/h

Calories: 728 kcal

Distance: 24.46 km

Duration: 1h:30m:47s

Training - 9Km @ Desa Park City

Endomondo Running Workout: was out running 9.02 km in 1h:13m:59s using Endomondo.

Training workout for the half marathon in March, the Brooks @ Bukit jalil. This was the 1st run after Chinese New Year, and the previous run was on almost 13 days ago. Result not so good, anyhow still manage to finish 9Km.