Training - 3.77Km @ Desa Park City

Endomondo Running Workout: was out running 3.77 km in 30m:02s using Endomondo.

My knee started giving me problem on 3.5Km, and I have no choice to stop running, and just walk for 2-3Km.

For the next few days, I just unable to run due to my joint pain on my whole body. Start to recover on Friday, hope can continue to run on Saturday evening.

Multipurpose Insurance Run 2012 @ Padang Merbuk

Endomondo Running Workout: was out running 11.84 km in 1h:32m:56s using Endomondo.

This time was good, as non-stop for the first 6Km even it is up hill. Of course, the pace much more slower while on up hill.

Listening to music did help, as I run down hill so fast was due to the music, must keep this music for my running already.

Calories: 749 kcal

Average Pace: 7:51 min/km

Distance: 11.84 km 

Duration: 1h:32m:56s

Training - 5.5Km @ Desa Park City

Endomondo Running Workout: was out running 5.51 km in 41m:28s using Endomondo.

Today, first time using ear-phones to run, and it is i.Tech MusicBAND 807 bluetooth. May be my pace increase a little, but overall result still consider ok. Unfortunately, when on 5.5Km, my knee start to complaint, and at first thought wanted to finish in 6Km, then just realise this Sunday will have the MPI Run, better take a rest, and otherwise I will injure myself.

Calories: 348 kcal

Average Pace: 7:32 min/km

Distance: 5.51 km

Duration: 41m:28s

Training - 8.1Km @ Desa Park City

Endomondo Running Workout: was out running 8.17 km in 1h:02m:53s using Endomondo.

This round, non-stop for the first 7Km++, should able to do better next time.

Calories: 517 kcal

Average Pace: 7:42 min/km

Distance: 8.17 km

Duration: 1h:02m:53s

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