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.