Training Log


.	Date	Week	Month	Personal Training	Run: Route	Run: Time	Run: Distance (km)	Swim: Time	Swim: Distance (km)	cycle route	cycle: time	cycle: distance (km)	run total distance (km) 2007	swim total distance (km) 2007	run total distance (km) life	swim total distance (km) life	cycle total distance (km) life
.	5/14/2007 mon	20	may					00:47:42	2				1955.08	101.8	5824.41	515.35	10856.79
.	5/15/2007 tue	20	may		cheras training route	1:12:12	11.71
.	5/16/2007 wed	20	may		cheras training route	1:08:57	11.71	00:47:20	2
.	5/17/2007 thu	20	may		cheras training route	1:08:17	11.71	00:48:22	2
.	5/18/2007 fri	20	may					00:48:11	2
.	5/19/2007sat	20	may		cheras training route	1:11:47	11.71
.	5/20/2007 sun	20	may		NB 15km	1:19:00	15
.	5/21/2007 mon	21	may		cheras training route	1:05:45	11.71	00:52:28	2
.	5/22/2007tue	21	may		cheras training route	1:05:20	11.71		stroke training
.	5/23/2007wed	21	may						stroke training
.	5/24/2007 thu	21	may		cheras training route	1:03:40	11.71	00:48:02	2
.	5/25/2007 fri	21	may		cheras training route	1:12:03	11.71	00:48:03	2
.	5/26/2007 sat	21	may					00:48:37	2
.	5/27/2007 sun	21	may		Genting Sempah-Genting Highlands (time up only)	2:43:06	40
.	5/28/2007 mon	22	may					00:51:25	2
.	5/29/2007 tue	22	may					00:49:21	2
.	5/30/2007 wed	22	may		cheras training route	1:12:58	11.71	00:49:59	2
.	5/31/2007 thu	22	may					00:50:15	2
.	6/1/2007 fri	22	june


.	6/2/2007 sat	22	june	cheras - hulu langat bt 14 - tekali - bt 18	10:11:00	63
.	6/3/2007 sun	22	june
.	6/4/2007 mon	23	june
.	6/5/2007 tue	23	june				00:47:12	2
.	6/6/2007 wed	23	june				00:45:50	2
.	6/7/2007 thu	23	june	cheras training route	1:15:34	11.71
.	6/8/2007 fri	23	june
.	6/9/2007 sat	23	june	permaisuri run
.	6/10/2007 sun	23	june
.	6/11/2007 mon	24	june	cheras training route	1:17:14	11.71	00:48:50	2
.	6/12/2007 tue	24	june				00:50:31	2
.	6/13/2007 wed	24	june	cheras training route	1:12:15	11.71
.	6/14/2007 thu	24	june				00:46:26	2
.	6/15/2007 fri	24	june				none	2
.	6/16/2007 sat	24	june
.	6/17/2007 sun	24	june
.	6/18/2007 mon	25	june
.	6/19/2007 tue	25	june	cheras training route	1:07:11	11.71
.	6/20/2007 wed	25	june
.	6/21/2007 thu	25	june	cheras training route	1:11:13	11.71


.	6/22/2007 fri	25	june	cheras training route	1:05:03	11.71
.	6/23/2007 sat	25	june
.	6/24/2007 sun	25	june	back to back kuala klawang	14:52:34	84
.	6/25/2007 mon	26	june
.	6/26/2007 tue	26	june				00:48:07	2
.	6/27/2007 wed	26	june	cheras training route	1:10:44	11.71	00:50:09	2
.	6/28/2007 thu	26	june
.	6/29/2007 fri	26	june				00:48:58	2
.	6/30/2007 sat	26	june	permaisuri lake	0:18:49	3
.	7/1/2007 sun	26	july
.	7/2/2007 mon	27	july				none	1
.	7/3/2007 tue	27	july	cheras-bt 14-bt 9	3:36:54	29.7
.	7/4/2007 wed	27	july				00:48:40	2
.	7/5/2007 thu	27	july				00:46:18	2
.	7/6/2007 fri	27	july
.	7/7/2007 sat	27	july	penang jungle route	none	6.6
.	7/8/2007 sun	27	july
.	7/9/2007 mon	28	july	cheras training route	1:05:41	11.71
.	7/10/2007 tue	28	july	cheras training route	1:01:28	11.71
.	7/11/2007 wed	28	july	cheras training route	1:00:17	11.71


.	7/12/2007 thu	28	july				00:47:42	2
.	7/13/2007 fri	28	july	cheras training route	1:01:10	11.71
.	7/14/2007 sat	28	july
.	7/15/2007 sun	28	july	cheras training route	none	11.71
.	7/16/2007 mon	29	july	cheras training route	0:59:12	11.71
.	7/17/2007 tue	29	july	cheras training route	1:03:41	11.71
.	7/18/2007 wed	29	july	cheras training route	1:00:26	11.71
.	7/19/2007 thu	29	july	cheras training route	0:58:58	11.71
.	7/20/2007 fri	29	july
.	7/21/2007 sat	29	july	UPNM Iron Hill Run	0:52:34	10.28
.	7/22/2007 sun	29	july
.	7/23/2007 mon	30	july
.	7/24/2007 tue	30	july
.	7/25/2007 wed	30	july	cheras training route	1:07:30	11.71
.	7/26/2007 thu	30	july	cheras training route half marathon	2:13:15	21.22
.	7/27/2007 fri	30	july
.	7/28/2007 sat	30	july
.	7/29/2007 sun	30	july
.	7/30/2007 mon	31	july
.	7/31/2007 tue	31	july


.	8/1/2007 wed	31	aug	cheras training route half marathon	2:09:15	21.22
.	8/2/2007 thu	31	aug				00:48:53	2
.	8/3/2007 fri	31	aug	cheras training route	1:03:59	11.71
.	8/4/2007 sat	31	aug
.	8/5/2007 sun	31	aug	adidas KOTR	1:33:27	21
.	8/6/2007 mon	32	aug
.	8/7/2007 tue	32	aug	cheras training route	1:04:13	11.71
.	8/8/2007 wed	32	aug	cheras training route half M	2:16:09	20.9
.	8/9/2007 thu	32	aug				00:49:58	2
.	8/10/2007 fri	32	aug	cheras training route	1:21:15	11.71
.	8/11/2007 sat	32	aug	permaisuri lake	0:16:50	3.45
.	8/12/2007 sun	32	aug	cheras-hulu langat	17:32:48	103
.	8/13/2007 mon		aug
.	8/14/2007 tue		aug
.	8/15/2007 wed		aug	cheras training route	1:16:08	11.71
.	8/16/2007 thu		aug	cheras training route half M	2:12:44	20.9	00:47:14	2
.	8/17/2007 fri		aug
.	8/18/2007 sat		aug	permaisuri lake	0:30:43	5.45
.	8/19/2007 sun		aug	cheras training route	1:08:19	11.71
.	8/20/2007 mon		aug

8/21/2007 tue

aug

cheras training route

1:07:11

11.71

8/22/2007 wed

aug

8/23/2007 thu

aug

cheras training route

1:06:49

11.71

8/24/2007 fri

aug

cheras training route

1:03:35

11.71

8/25/2007 sat

aug

8/26/2007 sun

aug

cheras training route half m

1:59:04

20.9

8/27/2007 mon

aug

8/28/2007 tue

aug

cheras training route half m

2:08:29

20.9

8/29/2007 wed

aug

cheras training route half m

2:09:18

20.9

8/30/2007 thu

aug

8/31/2007 fri

aug

cheras training route

1:02:59

11.71

9/1/2007 sat

sept

9/2/2007 sun

sept

cheras training route half m

2:05:10

20.9

9/3/2007 mon

sept

cheras training route

1:06:26

11.71

9/4/2007 tue

sept

cheras training route

1:10:13

11.71

9/5/2007 wed

sept

9/6/2007 thu

sept

cheras training route half m

2:07:15

20.9

9/7/2007 fri

sept

9/8/2007 sat

sept

9/9/2007 sun

sept

cheras taining route half m

2:04:58

20.9

9/10/2007 mon

sept

9/11/2007 tue

sept

cheras training route

1:04:48

11.71

9/12/2007 wed

sept

cheras training route

1:05:59

11.71

9/13/2007 thu

sept

cheras training route

1:12:16

11.71

9/14/2007 fri

sept

cheras training route

1:09:30

11.71

9/15/2007 sat

sept

9/16/2007 sun

sept

9/17/2007 mon

sept

cheras training route

1:07:35

11.71

9/18/2007 tue

sept

9/19/2007 wed

sept

cheras training route

1:07:01

11.71

9/20/2007 thu

sept

cheras training route

1:09:58

11.71

9/21/2007 fri

sept

9/22/2007 sat

sept

9/23/2007 sun

sept

9/24/2007 mon

sept

9/25/2007 tue

sept

cheras training route

1:08:21

11.71

9/26/2007 wed

sept

9/27/2007 thu

sept

cheras training route

1:04:40

11.71

9/28/2007 fri

sept

9/29/2007 sat

sept

9/30/2007 sun

sept

10/1/2007 mon

oct

10/2/2007 tue

oct

cheras training route

1:06:08

11.71

10/3/2007 wed

oct

10/4/2007 thu

oct

10/5/2007 fri

oct

cheras training route

1:07:30

11.71

10/6/2007 sat

oct

10/7/2007 sun

oct

10/8/2007 mon

oct

10/9/2007 tue

oct

10/10/2007 wed

oct

cheras training route

1:06:19

11.71

10/11/2007 thu

oct

10/12/2007 fri

oct

10/13/2007 sat

oct

10/14/2007 sun

oct

10/15/2007 mon

oct

10/16/2007 tue

oct

10/17/2007 wed

oct

10/18/2007 thu

oct

cheras training route

1:06:42

11.71

10/19/2007 fri

oct

cheras training route

1:07:19

11.71

10/20/2007 sat

oct

cheras training route

1:08:45

11.71

10/21/2007 sun

oct

10/22/2007 mon

oct

10/23/2007 tue

oct

cheras training route

1:04:48

11.71

10/24/2007 wed

oct

cheras training route

1:06:12

11.71

10/25/2007 thu

oct

0:50:55

10/26/2007 fri

oct

10/27/2007 sat

oct

cheras training route

1:04:01

11.71

1.7

10/28/2007 sun

oct

10/29/2007 mon

oct

0:55:36

10/30/2007 tue

oct

cheras training route

1:06:55

11.71

10/31/2007 wed

oct

11/1/2007 thu

nov

cheras training route

1:05:04

11.71

0:58:46

11/2/2007 fri

nov

0:55:11

11/3/2007 sat

nov

cheras training route half m

2:07:00

20.9

11/4/2007 sun

nov

11/5/2007 mon

nov

cheras training route

1:03:41

11.71

0:48:41

11/6/2007 tue

nov

cheras training half m

2:10:54

20.9

11/7/2007 wed

nov

48:01

11/8/2007 thue

nov

1:12:48

11/9/2007 fri

nov

cheras training route

1:08:32

11.71

11/10/2007 sat

nov

11/11/2007 sun

nov

ultra run: road to klawang

124

11/12/2007 mon

nov

11/13/2007 tue

nov

11/14/2007 wed

nov

11/15/2007 thu

nov

0:54:58

11/16/2007 fri

nov

cheras training route

1:06:19

11.71

0:54:52

11/17/2007 sat

nov

11/18/2007 sun

nov

bukit aman

2:18:00

11/19/2007 mon

nov

0:50:48

11/20/2007 tue

nov

cheras half m

2:06:23

20.9

11/21/2007 wed

nov

cheras half m

2:13:55

20.9

0:54:06

11/22/2007 thu

nov

cheras half m

2:16:45

20.9

11/23/2007 fri

nov

11/24/2007 sat

nov

11/25/2007 sun

nov

bkt aman

2:35:30

11/26/2007 mon

nov

cheras half m

2:07:28

20.9

11/27/2007 tue

nov

0:54:36

11/28/2007 wed

nov

cheras half m

2:06:16

20.9

11/29/2007 thu

nov

cheras training route

1:08:35

11.71

11/30/2007 fri

nov

12/1/2007 sat

dec

ultra run:road to klawang

25:59:06

147

12/2/2007 sun

dec

12/3/2007 mon

dec

12/4/2007 tue

dec

12/5/2007 wed

dec

cheras training route

1:23:27

11.71

12/6/2007 thu

dec

0:53:59

12/7/2007 fri

dec

1.6

12/8/2007 sat

dec

cheras training route

1:12:54

11.71

12/9/2007 sun

dec

bkt aman

1:22:02

12/10/2007 mon

dec

0:52:21

2.2

12/11/2007 tue

dec

cheras training route

1:06:58

11.71

12/12/2007 wed

dec

0:56:46

12/13/2007 thu

dec

cheras training route

1:04:16

11.71

1:05:26

12/14/2007 fri

dec

cheras training route

1:05:31

11.71

0:54:54

1.5

12/15/2007 sat

dec

12/16/2007 sun

dec

bkt aman

2:07:00

12/17/2007 mon

dec

1:00:00

1.8

12/18/2007 tue

dec

cheras training route

1:07:07

11.71

12/19/2007 wed

dec

cheras training route

1:02:50

11.71

0:57:48

12/20/2007 thu

dec

12/21/2007 fri

dec

cheras training route

0:59:57

11.71

12/22/2007 sat

dec

12/23/2007 sun

dec

permaisuri

12/24/2007 mon

dec

12/25/2007 tue

dec

cheras training route

1:13:04

11.71

12/26/2007 wed

dec

0:51:57

12/27/2007 thu

dec

12/28/2007 fri

dec

cheras training route

1:09:34

11.71

0:48:33

12/29/2007 sat

dec

cheras half m

2:07:56

20.9

12/30/2007 sun

dec

permaisuri lake (x3)

0:50:44

10.35

12/31/2007 mon

dec

1:14:07

run total distance (km) 2008

swim total distance (km) 2008

cycle total distance (km) 2008

1/1/2008 tue

jan

lake gardens (x6)

1:02:03

13.8

2327.325

215.45

2668.87

1/2/2008 wed

jan

cheras half m

1:59:34

20.9

1/3/2008 thu

jan

cheras half m

2:05:52

20.9

0:48:39

1/4/2008 fri

jan

cheras training route

1:07:01

11.71

1/5/2008 sat

1/6/2008 sun

jan

bkt aman 30k

2:45:34

1/7/2008 mon

jan

0:58:05

1/8/2008 tue

jan

cheras half m

2:02:14

20.9

1:01:38

1/9/2008 wed

jan

1/10/2008 thu

jan

0:51:49

1/11/2008 fri

jan

0:51:29

1/12/2008 sat

jan

cheras half m

2:12:45

20.9

1/13/2008 sun

jan

bkt aman

2:52:11

1/14/2008 mon

jan

1/15/2008 tue

jan

1/16/2008 wed

jan

kuantan run

0:35:14

1/17/2008 thu

jan

cheras half m

2:08:08

20.9

1/18/2008 fri

jan

cheras half m

2:10:02

20.9

0:47:23

1/19/2008 sat

1/20/2008 sun

jan

GE 30k

2:46:03

30.64

1/21/2008 mon

jan

0:53:03

1/22/2008 tue

jan

cheras route

1:09:35

11.71

0:54:40

1/23/2008 wed

1/24/2008 thu

jan

cheras route

1:15:10

11.71

1/25/2008 fri

jan

cheras half m

2:08:09

20.9

1/26/2008 sat

jan

cheras half m

2:06:09

20.9

1/27/2008 sun

1/28/2008 mon

jan

cheras route

1:09:30

11.71

1/29/2008 tue

jan

cheras half m (adistar)

2:17:27

20.9

1/30/2008 wed

jan

50 pushups, 150 situps, biceps 50

1/31/2008 thu

jan

cheras half m

2:03:07

20.9

2/1/2008 fri

feb

60 pushups, 150 situps

cheras route

1:06:31

11.71

2/2/2008 sat

feb

60 pushups, 150 situps, biceps 50

2/3/2008 sun

feb

bkt aman

2:15:32

2/4/2008 mon

feb

60 pushups, 150 situps, biceps

2/5/2008 tue

feb

cheras half m

2:07:52

20.9

2/6/2008 wed

2/7/2008 thu

kuantan run

2/8/2008 fri

kuantan run

2/9/2008 sat

2/10/2008 sun

2/11/2008 mon

feb

60 pushups, 120 situps, arms, biceps

2/12/2008 tue

feb

cheras route

1:11:48

11.71

0:30:15

1.2

2/13/2008 wed

feb

0:50:06

2/14/2008 thu

feb

0:47:20

2/15/2008 fri

feb

cheras route

1:10:31

11.71

0:48:07

2/16/2008 sat

feb


.	2/17/2008 sun		gunung nuang		5:36:02	19.44
.	2/18/2008 mon
.	2/19/2008 tue						0:49:29	2
.	2/20/2008 wed						0:45:41	2
.	2/21/2008 thu		cheras route		1:09:10	11.71	0:45:20	2
.	2/22/2008 fri		cheras route		1:09:47	11.71
.	2/23/2008 sat		ultra run: cheras-bt14-bt18		8:53:44	63
.	2/24/2008 sun		KLIM circuit		1:30:00	16.8
.	2/25/2008 mon		bukit segar (185 meters up)		0:22:00	1.5
.	2/26/2008 tue		bukit segar x 2		0:55:00	3		1
.	2/27/2008 wed		bukit segar		0:32:53	1.5		1
.	2/28/2008 thu		bukit segar		0:34:27	1.5		1
.	2/29/2008 fri		upper body training
.	3/1/2008 sat	mar	bukit segar		0:34:48	1.5
.	3/2/2008 sun	mar	gunung nuang		5:03:00	19.44
.	3/3/2008 mon	mar						1
.	3/4/2008 tue	mar						1
.	3/5/2008 wed	mar		cheras training route	1:08:03	11.71		1
.	3/6/2008 thu	mar	50 pushups, waist	bkt segar	0:34:40	1.5	12/31/1899 23:50:00	2
.	3/7/2008 fri	mar

3/8/2008 sat

mar

3/9/2008 sun

mar

ktn run

3/10/2008 mon

mar

bkt segar

0:33:00

1.5

3/11/2008 tue

mar

bkt segar

0:35:00

1.5

3/12/2008 wed

mar

cheras route

1:10:17

11.71

3/13/2008 thu

mar

0:45:20

3/14/2008 fri

mar

cheras route

1:06:35

11.71

0:47:00

3/15/2008 sat

mar

cheras route

11.71

3/16/2008 sun

mar

bkt aman

1:43:45

3/17/2008 mon

mar

upper body

3/18/2008 tue

mar

cheras half m

2:04:47

20.9

0:46:03

3/19/2008 wed

mar

bkt segar

0:30:50

1.5

0:47:05

3/20/2008 thu

mar

bkt aman

1:42:06

3/21/2008 fri

mar

1.5

1:12:38

3/22/2008 sat

mar

bkt segar

0:31:38

3/23/2008 sun

mar

bkt aman

1:43:28

3/24/2008 mon

mar

1:08:16

3/25/2008 tue

mar

bkt segar

0:30:20

1.5

1:08:07

3/26/2008 wed

mar

cheras route

1:09:28

11.71

0:52:21

3/27/2008 thu

mar

0.8

3/28/2008 fri

mar

bkt segar

1.5

3/29/2008 sat

mar

permaisuri

3.45

3/30/2008 sun

mar

KLIM 2008

4:09:10

42.195

3/31/2008 mon

4/1/2008 tue

apr

bkt segar

0:29:16

1.5

1:06:32

4/2/2008 wed

apr

bkt segar

0:29:28

1.5

0:45:54

4/3/2008 thu

apr

1:29:42

4/4/2008 fri

apr

cheras route

1/3/1900 9:23:00

11.71

2:13:20

4/5/2008 sat

apr

4/6/2008 sun

apr

permaisuri lake (x3)

0:55:41

10.35

4/7/2008 mon

apr

bk segar

0:31:10

1.5

0:59:55

4/8/2008 tue

apr

bkt segar

0:32:59

1.5

0:33:35

1.4

4/9/2008 wed

apr

4/10/2008 thu

4/11/2008 fri

4/12/2008 sat

4/13/2008 sun

apr

kapas swimathon 2008

2:21:25

6.5

4/14/2008 mon

4/15/2008 tue

apr

cheras route

1:03:53

11.71

4/16/2008 wed

apr

cheras route

1:06:30

11.71

4/17/2008 thu

apr

cheras half m

2:04:59

20.9

4/18/2008 fri

4/19/2008 sat

apr

cheras route

1:00:48

11.71

4/20/2008 sun

apr

gunung bunga buah

12.9

4/21/2008 mon

apr

0:49:54

4/22/2008 tue

apr

cheras half m

2:03:00

20.9

4/23/2008 wed

apr

cheras route

1:02:55

11.71

4/24/2008 thu

apr

0:44:06

4/25/2008 fri

apr

cheras route

1:03:32

11.71

4/26/2008 sat

apr

ipoh fun run

0:33:00

4/27/2008

4/28/2008

4/29/2008 tue

apr

cheras route

1:05:43

11.71

4/30/2008 wed

apr

cheras half m

2:05:17

20.9

5/1/2008 thu

may

bkt aman

1:55:49

5/2/2008 fri

may

0:49:58

5/3/2008 sat

may

5/4/2008 sun

may

bkt aman ultra

11:49:55

5/5/2008 mon

5/6/2008 tue

may

5/7/2008 wed

may

0:42:10

1.9

5/8/2008 thu

may

swim time for 2km

0:42:35

3.1

5/9/2008 fri

may

swim time for 2km

0:41:38

2.2

5/10/2008

5/11/2008 sun

may

a famosa triathlon

run 10km

0:40:07

0:33:58

1.5

5/12/2008 mon

5/13/2008 tue

may

cheras route

1:06:23

11.71

5/14/2008 wed

may

cheras route

1:06:26

11.71

5/15/2008 thu

may

speed swimming 1.5, 0.5km.

5/16/2008 fri

may

speed 1.0 normal, 0.5 zipper, 0.5 fast (0:09:38)

2.1

5/17/2008 sat

5/18/2008 sun

may

hulu langat

62.44

5/19/2008 mon

may

hoa-genting sempah

5/20/2008 tue

may

speed 1.0 normal, 0.5 zipper, 0.5 fast (0:09:51)

cheras route

1:09:14

11.71

2.2

5/21/2008 wed

may

speed 1.0 normal, 0.5 zipper, 0.5 fast (0:09:44)

2.1

5/22/2008 thu

5/23/2008 fri

cheras route

1:05:48

11.71

5/24/2008 sat

may

putrajaya

55.28

5/25/2008 sun

may

rmaf illegal race

cheras

5/26/2008 mon

may

swim time for 2km

0:42:32

2.1

5/27/2008 tue

may

cheras half m (night)

2:18:27

20.9

5/28/2008 wed

may

cheras half m (night)

2:16:32

20.9

5/29/2008

5/30/2008

5/31/2008 sat

may

sundown ultra 84km

11:07:11

6/1/2008 sun

6/2/2008 mon

6/3/2008 tue

6/4/2008 wed

6/5/2008 thu

6/6/2008 frie

june

1:06:58

4 hill climb bkt segar

14.2

6/7/2008 sat

june

bkt segar

17.19

6/8/2008 sun

june

BROGA - exit semenyih

146.4

6/9/2008 mon

6/10/2008 tue

june

1:04:15

6/11/2008 wed

june

cheras route

1:03:26

11.78

1:07:12

6/12/2008 thu

june

core-upper body training

hill climb bkt segar

22.99

6/13/2008 frie

cheras route

1:08:48

11.78

6/14/2008 sat

june

cheras-perez

91.73

6/15/2008 sun

june

hoa-genting highlands (time up only)

3:01:00

6/16/2008 mon

june

6/17/2008 tue

june

cheras route

1:04:58

11.78

0:43:28

6/18/2008 wed

june

hill climb bkt segar

18.05

6/19/2008 thu

june

bkt segar

0:34:04

1.5

6/20/2008 fri

june

cheras route

1:06:42

11.78

1:02:58

6/21/2008 sat

june

bkt segar

0:34:55

1.5

6/22/2008 sun

june

fraser hill

6/23/2008

6/24/2008 tue

june

cheras route

1:02:14

11.78

2.3

6/25/2008 wed

june

core-upper body training

bkt segar x 2

6/26/2008 thu

cheras route

1:01:08

11.78

putrajaya

6/27/2008 fri

core-upper body training

1:06:58

6/28/2008 sat

june

bkt aman 5k

bkt aman

6/29/2008 sun

june

gunung nuang

5:47:37

19.44

6/30/2008 mon

7/1/2008 tue

july

swim time 2k

0:42:44

2.2

7/2/2008 wed

july

core-upper body

cheras route

1:04:08

11.78

7/3/2008 thu

july

core-upper body

0:44:58

2.1

7/4/2008

7/5/2008


.	7/6/2008 sun	kenyir tri: 2:43:07			10		1.5			40
.	7/7/2008
.	7/8/2008
.	7/9/2008 wed		cheras route	1:06:18	11.78			hill climb		8.87
.	7/10/2008 thu	upper-core training, swim time 3km				1:03:59	3.1
.	7/11/2008 fri	fun swim	cheras route	1:03:00	11.78		0.5
.	7/12/2008 sat							hill climb		8.53
.	7/13/2008 sun		gunung nuang	4:31:35	19.44
.	7/14/2008 mon
.	7/15/2008 tue	saucony a2, core-upper body	cheras route	0:59:09	11.78
.	7/16/2008 wed	swim time 3km				1:03:03	3.2
.	7/17/2008 thu		cheras route: Accident		5.5
.	7/18/2008 fri
.	7/19/2008 sat
.	7/20/2008 sun
.	7/21/2008 mon	core-upper body
.	7/22/2008 tue	core-upper body
.	7/23/2008 wed		cheras home	0:24:37	4.5
.	7/24/2008 thu		cheras home	0:30:16	6				putrajaya: ave 27.2kmh	30.77
.	7/25/2008 fri		cheras home x5	0:36:48	7.5


.	7/26/2008 sat	core-upper body
.	7/27/2008 sun		bkt aman	1:40:26	20.22
.	7/28/2008 mon	core-upper body
.	7/29/2008 tue		cheras home x6	0:42:24	9			kl-putrajaya-subang jaya: 25.8 kmh	56
.	7/30/2008 wed	core-upper body					1.7
.	7/31/2008 thu							putrajaya: ave 26.3 kmh	33.85
.	8/1/2008 fri		cheras homex6	0:43:20	9	0:44:58	2
.	8/2/2008 sat		putrajaya short run	0:21:23	4.8			putrajaya: ave 28.1 kmh	63
.	8/3/2008 sun		gunung nuang	4:15:19	19.44
.	8/4/2008 mon
.	8/5/2008 tue	core-upper body
.	8/6/2008 wed		cheras homex8	1:01:45	12	0:43:10	2
.	8/7/2008 thu							putrajaya: ave 22.7	42.57
.	8/8/2008 fri							kl-putrajaya-subang	56
.	8/9/2008 sat
.	8/10/2008 sun		bkt aman	1:35:31	20.22
.	8/11/2008 mon	swim time 3k				1:04:28	3.1
.	8/12/2008 tue	swim time 2k				0:40:58	2.5
.	8/13/2008 wed		cheras homex8	0:55:42	12			putrajaya	63
.	8/14/2008 thu


.	8/15/2008 fri
.	8/16/2008 sat		Race: Desaru long distance triathlon time: 6:33:00	desaru		21		2	desaru	90
.	8/17/2008 sun							0.5
.	8/18/2008 mon
.	8/19/2008 tue		swim time 2k	cheras homex6	0:43:54	9	0:42:06	2.5
.	8/20/2008 wed		swim time 2k				0:38:54	2.5
.	8/21/2008 thu			cheras homex6	0:45:03	9
.	8/22/2008 fri
.	8/23/2008 sat
.	8/24/2008 sun			sabah kinabalu climbathon: DNF 7.5km ascent	5:21:14	18
.	8/25/2008 mon	aug
.	8/26/2008 tue
.	8/27/2008 wed		upper-core training
.	8/28/2008 thu			cheras route	1:02:32	11.78
.	8/29/2008 fri		upper-core training	permaisuri x 7		9.45
.	8/30/2008 sat			cheras half m	2:05:24	20.97
.	8/31/2008 sun			cheras route	1:13:04	11.78
.	9/1/2008 mon
.	9/2/2008 tue
.	9/3/2008 wed	sep		cheras homex4	0:41:11	6

9/4/2008 thu

9/5/2008 fri

sep

upper-core training

cheras homex8

1:09:20

9/6/2008 sat

9/7/2008 sun

sep

permaisuri

0:25:46

4.8

9/8/2008 mon

sep

upper-core

9/9/2008 tue

sep

cheras homex4

9/10/2008 wed

sep

upper-core

9/11/2008 thu

sep

cheras homex4

0:31:00

9/12/2008 fri

sep

cheras homex4

0:27:19

9/13/2008 sat

sep

genting sempah-genting highlands (time up only, time down around 1:51)

2:47:15

9/14/2008

9/15/2008 mon

9/16/2008 tue

sep

upper-core training

cheras homex4

0:28:20

9/17/2008

9/18/2008 thu

sep

cheras homex4

0:27:13

9/19/2008 fri

sep

upper-core training

genting run (time up: 2:13:58 time down: 1:57:14)

4:11:14

9/20/0200 sat

9/21/2008 sun

9/22/2008 mon

9/23/2008 tue

sep

cheras homex4

0:30:12

9/24/2008

9/25/2008 thu

sep

upper-core training

cheras homex4

0:29:21

9/26/2008 fri

sep

upper-core training

cheras homex4

0:29:39

9/27/2008 sat

sep

genting run (time up: 2:22:48 time down: 1:55:14)

4:18:03

9/28/2008 sun

sep

permaisuri

0:19:23

3.45

9/29/2008

9/30/2008 tue

sep

cheras homex4

0:32:13

10/1/2008

10/2/2008

10/3/2008

10/4/2008

10/5/2008 sun

10/6/2008 mon

oct

cheras homex4

0:32:59

1.1

10/7/2008

10/8/2008 wed

oct

cheras homex8

1:08:36

10/9/2008 thu

0:26:54

1.2

10/10/2008 fri

oct

cheras route

1:06:14

11.78

10/11/2008 sat

oct

cheras-titi

120

10/12/2008 sun

bkt aman

2:01:04

20.22

10/13/2008 mon

10/14/2008 tue

oct

upper-core training

0:56:23

2.55

10/15/2008 wed

10/16/2008 thu

oct

bkt segar

1.5

10/17/2008 fri

oct

upper-core training

cheras homex4

0:35:15

1.6

10/18/2008 sat

oct

upper-core training

10/19/2008 sun

oct

bkt aman

1:52:58

20.22

10/20/2008 mon

oct

upper-core (diet plan)

0:46:31

10/21/2008 tue

oct

uperr-core (diet plan)

10/22/2008 wed

oct

upper-core (diet plan)

cheras homex4

0:30:32

0:43:20

10/23/2008 thu

oct

upper-core (diet plan) : swim time 2.0km

0:45:39

2.1

10/24/2008 fri

oct

upper-core (dp)

0:46:25

2.1

10/25/2008 sat

bukit gasing

10/26/2008 sun

oct

powerman simulation (3:45:58)

10/27/2008 mon

10/28/2008 tue

oct

swim time 2km

cheras homex8

1:02:08

0:46:47

2.2

10/29/2008 wed

oct

upper-core (dp), swim time 2km

0:44:08

2.1

10/30/2008 thu

oct

(dp)

cheras homex8

1:03:03

10/31/2008 fri

oct

1.6

11/1/2008

11/2/2008 sun

genting trailblazer

1:22:32


.	11/3/2008 mon							1.1
.	11/4/2008 tue			cheras homex8	1:10:39	12
.	11/5/2008 wed
.	11/6/2008 thu								putrajaya	45
.	11/7/2008 fri
.	11/8/2008 sat
.	11/9/2008 sun			bkt aman	1:48:45	20.22
.	11/10/2008
.	11/11/2008 tue			cheras homex14	1:55:55	21
.	11/12/2008 wed	nov	upper body-core	cheras homex8	1:03:40	12
.	11/13/2008 thu	nov		cheras homex14	1:52:17	21			putrajaya 1.5 hrs	47
.	11/14/2008 fri	nov	upper body-core, swim time 2k				0:41:13	2.4
.	11/15/2008 sat	nov							kl-putrajaya-salak	80
.	11/16/2008 sun	nov		bkt amanx2	4:16:28	40.44
.	11/17/2008 mon
.	11/18/2008 tue	nov	upper body-core					2.4
.	11/19/2008 wed		upper body-core				0:39:25	2
.	11/20/2008 thu
.	11/21/2008 fri	nov					0:42:25	2.2
.	11/22/2008								HOA-bentong	100


.	11/23/2008 sun	nov		bkt aman		19.72
.	11/24/2008 mon						0:45:55	2
.	11/25/2008 tue			cheras homex10	1:22:21	15
.	11/26/2008 wed		upper body-core				0:42:04	2
.	11/27/2008 thu								putrajaya	42
.	11/28/2008 fri						1:05:32	3
.	11/29/2008 sat								cheras-klawang	149
.	11/30/2008 sun
.	12/1/2008 mon		upper body-core				1:07:15	3
.	12/2/2008 tue		sick
.	12/3/2008 wed		still sick						putrajaya ave 28.8	46
.	12/4/2008 thu			cheras homex8	1:05:05	12
.	12/5/2008
.	12/6/2008 sat								KL-kuantan	271
.	12/7/2008 sun
.	12/8/2008 mon
.	12/9/2008 tue								kuantan-kl	276
.	12/10/2008 wed
.	12/11/2008
.	12/12/2008 fri


.	12/13/2008 sat		permaisuri		6.9
.	12/14/2008 sun		cheras homex8	1:08:59	12
.	12/15/2008 mon		cheras homex8	1:05:24	12
.	12/16/2008 tue	upper body, core				0:49:55	2
.	12/17/2008 wed		cheras homex10	1:24:05	15		2
.	12/18/2008 thu							bkt jalil-putrajaya	50
.	12/19/2008 fri	upper body,core	cheras homex10	1:22:27	15
.	12/20/2008 sat	upper body, core
.	12/21/2008 sun		bkt aman	1:53:29	20.22
.	12/22/2008 mon						2.5
.	12/23/2008 tue	upper body, core
.	12/24/2008 wed						2
.	12/25/2008 thu		cheras homex14	2:03:11	21
.	12/26/2008 fri	upper body core					3
.	12/27/2008 sat							fraser loop	192
.	12/28/2008 sun		permaisuri lake		3.45
.	12/29/2008 mon
.	12/30/2008 tue						2.5
.	12/31/2008 wed	upper body core
.	1/1/2009 thu							cheras-broga jantan	180.72	run total distance (km) 2009	swim total distance (km) 2009	cycle total distance (km) 2009


.	1/2/2009 fri						3			1542.005	198.1	8187.92
.	1/3/2009 sat
.	1/4/2009 sun			bkt aman		20.22
.	1/5/2009 mon						3
.	1/6/2009 tue
.	1/7/2009 wed			cheras home x 8		12
.	1/8/2009 thu		upper body core
.	1/9/2009 fri			cheras homex14		21
.	1/10/2009 sat							ampang-tekala	120
.	1/11/2009 sun
.	1/12/2009 mon
.	1/13/2009 tue			cheras homex10		15
.	1/14/2009 wed	jan	upper body core				3	to swimming pool	9.34
.	1/15/2009 thu	jan		cheras homex14		21
.	1/16/2009 fri	jan	upper body core				3	to pool	9.34
.	1/17/2009 sat	jan						cheras-putrajaya	157
.	1/18/2009 sun
.	1/19/2009 mon	jan	upper body core				2	to pool	9.34
.	1/20/2009 tue	jan		cheras homex14	1:48:43	21
.	1/21/2009 wed	jan	upper body core


.	1/22/2009 thu	jan	upper body core
.	1/23/2009 fri	jan	swim					3			9.34
.	1/24/2009 sat	jan								Cheras-Salak	106.47
.	1/25/2009 sun
.	1/26/2009 mon	jan		kuantan x 5 (4.48) pace 4.92min/km	1:50:16	22.4
.	1/27/2009
.	1/28/2009 wed	jan		kuantan x 7 pace 5.00 min/kim	2:37:03	31.36
.	1/29/2009
.	1/30/2009 fri	jan						2		cheras-hulu langat	61.78
.	1/31/2009
.	2/1/2009 sun	feb	tri simulation	run 30 min	0:30:36	5.65	0:45:12	2.2	putrajayax5	4:36:38	129.24
.	2/2/2009
.	2/3/2009 tue	feb						2.5	commute		9.84
.	2/4/2009 wed	feb		cheras homex10 (4.70 min/k)	1:10:33	15
.	2/5/2009 thu	feb						2.5	commute		47.31
.	2/6/2009 fri	feb	upper core body
.	2/7/2009 sat	feb	tri simulation			8		2	putrajayax2		54
.	2/8/2009 sun	feb							commute (estimate)		70
.	2/9/2009 mon
.	2/10/2009 tue			cheras homex8 (4.95min/k)	0:59:24	12


.	2/11/2009 wed	upper core body						commute (est)		23.06
.	2/12/2009 thu		cheras homex10	1:15:24	15			commute		9.84
.	2/13/2009 fri
.	2/14/2009 sat							home-salak		115.44
.	2/15/2009 sun							putrajayax3 (ave 28.2)		79
.	2/16/2009 mon
.	2/17/2009 tue	swim only					2.3
.	2/18/2009 wed
.	2/19/2009 thu		cheras homex8	1:00:25	12		2.3
.	2/20/2009 fri						2.4
.	2/21/2009 sat							hulu langat		60
.	2/22/2009 sun							commute		50
.	2/23/2009 mon
.	2/24/2009 tue
.	2/25/2009 wed
.	2/26/2009 thu							test cycle langkawi		31
.	2/27/2009 fri	test swim langkawi					1
.	2/28/2009 sat	ironman langkawi 12:59	marathon	4:59:00	42.2	swim: 1:16	3.8	cycle	6:16:00	180
.	3/1/2009 sun
.	3/2/2009 mon


.	3/3/2009 tue
.	3/4/2009 wed		cheras homex3	0:23:34	4.5		2
.	3/5/2009 thu	swim					2.1	commute	10
.	3/6/2009 fri	swim				1:06:12	3	commute	10
.	3/7/2009
.	3/8/2009 sun		bkt aman	1:56:46	20.22			commute	78
.	3/9/2009
.	3/10/2009 tue					0:43:30	2.1	commute	10
.	3/11/2009 wed							commute	10.46
.	3/12/2009 thu		cheras homex8	1:03:54	12
.	3/13/2009 fri					1:04:08	3	commute	10
.	3/14/2009 sat							commute	24.84
.	3/15/2009 sun		permaisuirex3	0:56:02	10.35			commute	63
.	3/16/2009 mon					1:02:15	3	commute	5
.	3/17/2009 tue	swim time 3km				1:01:30	3.5	commute	10
.	3/18/2009 wed					1:02:45	3	commute	19.4
.	3/19/2009 thu							commute	23
.	3/20/2009 fri						3	commute	33.84
.	3/21/2009 sat							commute	35.63
.	3/22/2009 sun							long ride hulu langat	62


.	3/23/2009 mon					1:04:49	3	commute		10
.	3/24/2009 tue		cheras homex10	1:31:06	15			commute		2
.	3/25/2009 wed	swim time 3km				1:03:29	3.2	commute		10
.	3/26/2009 thu							commute		17.75
.	3/27/2009 fri	upper core body				1:00:07	3	commute		10
.	3/28/2009 st							long ride sempah		34.75
.	3/29/2009 sun		bkt aman	2:12:30	20.22
.	3/30/2009
.	3/31/2009 tue							commute		10
.	4/1/2009 wed		cheras homex10 (1.22km loop)	1:03:16	12.2			putrajaya nite ride		55
.	4/2/2009 thu					0:28:22	1.4
.	4/3/2009 fri		cheras homex12	1:17:01	14.64			putrajaya nite ride		55
.	4/4/2009 sat
.	4/5/2009 sun		bkt aman	2:04:29	21.06
.	4/6/2009 mon					0:51:28	2.5	commute		22.14
.	4/7/2009 tue					1:02:56	3	commute		10
.	4/8/2009 wed					0:30:24	1.5	commute+putrajaya		52.79
.	4/9/2009 thu						1	commute	10
.	4/10/2009
.	4/11/2009


.	4/12/2009	Kapas 2009				2:35:00	6.5
.	4/13/2009 mon
.	4/14/2009 tue		cheras homex12	1:19:19	14.64
.	4/15/2009 wed							commute+putrajaya	69.11
.	4/16/2009 thu		cheras homex15	1:42:10	18.3
.	4/17/2009 fri							commute(41.5) + putrajaya	93.5
.	4/18/2009 sat
.	4/19/2009 sun							hoa-bentong (ave 24.1)	100.66
.	4/20/2009 mon						1.5	commute	10
.	4/21/2009 tue		cheras homex10	1:05:00	12.2
.	4/22/2009 wed					0:44:00	2	commute(10)+putrajaya (ave 31.3)	53.23
.	4/23/2009 thu		cheras homex15	1:46:38	18.3
.	4/24/2009 fri					0:41:19	2	commute(10)+putrajaya	65
.	4/25/2009 sat	rest						commute	27
.	4/26/2009 sun							bentong (ave 24.3)	104
.	4/27/2009 mon							commute	16
.	4/28/2009 tue		cheras homex12	1:25:28	14.64
.	4/29/2009 wed					0:41:54	2	commute	10
.	4/30/2009 thu	swim time 2k				0:40:21	2.1	commute(10)+putrajaya	54
.	5/1/2009 fri							commute(12.47)+putrajaya	54.47


.	5/2/2009 sat
.	5/3/2009 sun	bkt aman	1:53:29	20.22
.	5/4/2009 mon				0:53:12	2.5	commute	10
.	5/5/2009 tue	cheras homex20	2:30:39	24.4
.	5/6/2009 wed						putrajaya	44
.	5/7/2009 thu					2.5	commute	10
.	5/8/2009 fri						putrajaya	55
.	5/9/2009 sat						hoa-bentong	103
.	5/10/2009 sun		1:49:07	20.22
.	5/11/2009
.	5/12/2009 tue					2.6	commute	10
.	5/13/2009wed						putrajaya	42
.	5/14/2009 thu				0:53:24	2.5	commute	10
.	5/15/2009 fri						putrajaya	55
.	5/16/2009
.	5/17/2009	cheras homex10	1:04:18	12.2
.	5/18/2009 mon				0:48:04	2.3	commute	10
.	5/19/2009 tue	cheras homex10	1:08:05	12.2
.	5/20/2009 wed					2	commute	10
.	5/21/2009 thu	cheras homex15	1:41:49	18.3


.	5/22/2009 fri							putrajaya	55
.	5/23/2009 sat
.	5/24/2009							simpang pertang -karak ave 26.5	274
.	5/25/2009 mon
.	5/26/2009 tue						2	commute	29.56
.	5/27/2009 wed							putrajaya (44) commute	54
.	5/28/2009 thu					0:40:41	2	commute	10
.	5/29/2009
.	5/30/2009							commute	72
.	5/31/2009 sun		permaisuri x 2	0:37:10	6.9
.	6/1/2009 mon						2.5	commute	10
.	6/2/2009 tue		cheras homex10	1:02:51	12.2		2	commute	10
.	6/3/2009 wed							putrajaya	44
.	6/4/2009
.	6/5/2009 fri		cheras homex5	0:28:51	6.1		1.8	commute	10
.	6/6/2009
.	6/7/2009 sun	Xterra	trail run	0:47:39	10	0:28:28	1.5
.	6/8/2009
.	6/9/2009 tue						2.8	commute	10
.	6/10/2009 wed							putrajaya	45


.	6/11/2009 thu		cheras homex10	1:00:57	12.2
.	6/12/2009 fri							putrajaya	55
.	6/13/2009 sat		bkt aman	2:01:06	20.22			commute	12
.	6/14/2009 sun		bkt aman	1:42:11	20.22
.	6/15/2009 mon						2.3	commute	10
.	6/16/2009 tue
.	6/17/2009 wed		cheras homex10	1:04:38	12.2			putrajaya	44
.	6/18/2009 thue					1:04:16	3	commute	10
.	6/19/2009 fri							putrajaya	55
.	6/20/2009 sat		permaisuri x 3	0:57:32	10.35			commute	23
.	6/21/2009 sun		bkt aman	2:00:42	20.22
.	6/22/2009
.	6/23/2009 tue	Swim time 3k				1:02:09	3.1	commute	10
.	6/24/2009 wed
.	6/25/2009 thu		cheras homex10	1:00:35	12.2
.	6/26/2009 fri					1:00:46	3	commute	10
.	6/27/2009 sat							commute	19.41
.	6/28/2009 sun		SCKLM	3:55:15	42.125			commute	27.77
.	6/29/2009 mon					0:59:04	3	commute	10
.	6/30/2009 tue					0:43:33	2.2	commute	10


.	7/1/2009 wed							putrajaya		44
.	7/2/2009 thu							commute		23
.	7/3/2009 fri		cheras homex10	0:59:15	12.2			putrjaya		55
.	7/4/2009
.	7/5/2009 sun							ultra ride: kl-klawang-karak-fraser gap-KKB-KL ave 24.3		344.29
.	7/6/2009
.	7/7/2009
.	7/8/2009 wed	shoe: nike lunar glide	cheras homex10	1:01:57	12.2			putrajaya		44
.	7/9/2009 thu
.	7/10/2009 fri	shoe: nike lunar glide	cheras homex5	0:29:20	6.1
.	7/11/2009 sat
.	7/12/2009 sun	PD tri (2:34)	run	0:45:27	10	0:35:35	1.5	cycle	1:13:55	40
.	7/13/2009
.	7/14/2009 tue		cheras homex10	0:59:27	12.2			commute		15
.	7/15/2009 wed							putrajaya		44
.	7/16/2009 thu
.	7/17/2009 fri		cheras homex15	1:31:44	18.3
.	7/18/2009
.	7/19/2009 sun	century ride						century ride	4:47:23	160
.	7/20/2009 mon							hill climb		8.4


.	7/21/2009 tue		cheras homex15	1:31:25	18.3		3	commute		10
.	7/22/2009 wed	core training						hill climb+putrajaya		52.4
.	7/23/2009 thu	core-upper body
.	7/24/2009 fri		cheras homex10	0:55:53	12.2			putrajaya		55
.	7/25/2009
.	7/26/2009 sun							hoa-genting highlands		70
.	7/27/2009 mon					1:01:52	3	commute		10
.	7/28/2009 tue		cheras homex10	0:56:51	12.2
.	7/29/2009 wed					0:38:22	2	commute + putrajaya		54
.	7/30/2009 thu							commute		9.5
.	7/31/2009 fri
.	8/1/2009 sat	desaru tri	run leg	1:55:43	21	0:31:30	2	bike leg	2:50:00	90
.	8/2/2009 sun						0.5
.	8/3/2009 mon					0:39:40	2	commute		10
.	8/4/2009 tue	core-upper body						hill climb+commute		20
.	8/5/2009 wed	core-upper body				0:38:50	2	putrajaya+commute		54
.	8/6/2009 thu	rest
.	8/7/2009 fri		cheras homex10	0:58:04	12.2			putrajaya		55
.	8/8/2009 sat
.	8/9/2009 sun							hoa-genting highlands		70


.	8/10/2009 mon				0:54:05	2.6	commute	10
.	8/11/2009 tue	walk up bkt segar
.	8/12/2009 wed	walk permaisuri			0:42:30	2.1	commute	10
.	8/13/2009 thu	cheras homex8	0:49:31	9.76			mex	46
.	8/14/2009 fri	cheras homex6	0:36:46	7.32			putrajaya	46
.	8/15/2009 sat
.	8/16/2009 sun						hoa-genting highlands-amber court	75
.	8/17/2009 mon					2.5	commute	10
.	8/18/2009 tue	cheras homex10	0:57:47	12.2
.	8/19/2009 wed				1:03:25	3	commute+putrajaya	37
.	8/20/2009 thu	walk up bkt segar
.	8/21/2009 fri	cheras homex10	0:58:48	12.2
.	8/22/2009 sat	cheras homex5	0:32:17	6.1
.	8/23/2009 sun
.	8/24/2009 mon	cheras homex5	0:33:50	6.1
.	8/25/2009 tue	cheras homex6	0:42:22	7.32
.	8/26/2009 wed	cheras homx8	0:56:03	9.76
.	8/27/2009 thu
.	8/28/2009 fri						commute+putrajaya	53.07
.	8/29/2009 sat


.	8/30/2009 sun
.	8/31/2009 mon	cheras homex5	0:36:03	6.1
.	9/1/2009 tue
.	9/2/2009 wed				tbb-mex	86.5
.	9/3/2009 thu
.	9/4/2009 fri				putrajaya	55
.	9/5/2009 sat				tbb-mex	110
.	9/6/2009 sun
.	9/7/2009 mon	cheras homx10	1:10:09	15.65
.	9/8/2009 tue				commute	29
.	9/9/2009 wed
.	9/10/2009 thu
.	9/11/2009 fri	permaisuri		4.7	commute+putrajaya	72.87
.	9/12/2009 sat
.	9/13/2009 sun	permaisuri		4.7	commute	10
.	9/14/2009
.	9/15/2009	cherax homex10	1:12:22	12.2
.	9/16/2009
.	9/17/2009	cheras homex10	1:04:31	12.2	commute	19.22
.	9/18/2009 fri				commute	14.88


.	9/19/2009 sat
.	9/20/2009 sun	ultra cycling						KL-kuantan ave 27.4		270
.	9/21/2009							Kuantan-cherating		100
.	9/22/2009							Kuantan-kl		280
.	9/23/2009
.	9/24/2009 thu					0:48:04	2	commute		20
.	9/25/2009 fri					0:41:44	2	commute+putrajaya		72
.	9/26/2009
.	9/27/2009		permaisurix3	0:51:48	10.35			commute		10
.	9/28/2009 mon					0:44:50	2	commute		20
.	9/29/2009 tue
.	9/30/2009 wed
.	10/1/2009 thu		cheras homex10	0:59:35	12.2	0:39:24	2	commute		10
.	10/2/2009 fri							putrajaya+commute		38
.	10/3/2009 sat
.	10/4/2009 sun	Race:Putrajaya Half Ironman	run 21km	1:56:29	21	0:40:05	1.9	cycle 90	2:50:07	90
.	10/5/2009
.	10/6/2009
.	10/7/2009 wed		bukit segar	0:37:21	1.5			hill training		15
.	10/8/2009 thu		bkt segar	0:31:19	1.5		1.5	commute		12


.	10/9/2009 fri							putrajaya	62
.	10/10/2009 sat							commute	21.75
.	10/11/2009 sun	ultra cycling: double peaks						double peaks	224.84
.	10/12/2009
.	10/13/2009 tue						2.5	commute	10
.	10/14/2009 wed							putrajaya+commute	60.64
.	10/15/2009					0:55:17	2.5	commute	10
.	10/16/2009 fri							commute	18.56
.	10/17/2009 sat		bkt segarx2	1:11:55	3
.	10/18/2009 sun							putrajaya	20
.	10/19/2009 mon		bkt segarx2	1:03:28	3			commute	14.59
.	10/20/2009 tue	upper body	bkt segar	0:30:05	1.5			commute	15
.	10/21/2009 wed	upper body	bkt segar HR max 189	0:29:08	1.5			commute	10
.	10/22/2009 thu	upper body	bkt segar	0:29:16	1.5
.	10/23/2009
.	10/24/2009
.	10/25/2009 sun	kinabalu climbathon DNF		5:18:00	19
.	10/26/2009
.	10/27/2009
.	10/28/2009


.	10/29/2009 thu	upper body	homex10	1:02:27	12.2
.	10/30/2009 fri	upper body	homex10	1:00:51	12.2			putrajaya	36.82
.	10/31/2009 sat							commute	19.28
.	11/1/2009 sun							hoa-genting highlands	71.55
.	11/2/2009 mon	upper body	homex15	1:36:55	18.3
.	11/3/2009 tue	upper body	homex15	1:37:30	18.3		2	commute	10
.	11/4/2009 wed	upper body
.	11/5/2009 thu		homex15	1:29:39	18.3
.	11/6/2009 fri	upper body	homex15	1:31:36	18.3			commute	20
.	11/7/2009 sat	ride kl-manjung ave 29.7						ride kl-manjung	219
.	11/8/2009 sun	Powerman Lumut DNF	run		21			ride	26
.	11/9/2009 mon					0:48:13	2	commute	10
.	11/10/2009 tue							commute	15
.	11/11/2009 wed	upper body	homex20	2:08:37	24.4
.	11/12/2009 thu	upper body	homex10	0:59:37	12.2	0:40:56	2	commute	10
.	11/13/2009 fri							commute	18.52
.	11/14/2009 sat	ultra run hulu langat	hulu langat	7:19:59	63
.	11/15/2009 sun
.	11/16/2009 mon	upper body	homex10	1:01:14	12.2
.	11/17/2009 tue		permaisurix2	0:35:21	6.9


.	11/18/2009 wed	upper body
.	11/19/2009 thu	upper body	homex10	1:01:35	12.2
.	11/20/2009 fri							commute	14.83
.	11/21/2009							hulu langat	63.8
.	11/22/2009 sun		bkt aman	1:50:57	20.22
.	11/23/2009 mon	upper body	homex15	1:35:51	18.3
.	11/24/2009 tue					0:52:06	2.5
.	11/25/2009 wed	upper body	homex15	1:32:31	18.3			putrajaya ave 29.1	40
.	11/26/2009 thu					0:42:43	2
.	11/27/2009 fri	upper body	homex5	0:28:16	6.1
.	11/28/2009
.	11/29/2009 sun	ultra run bkt amanx5	bkt amanx5	13:07:38	101.1
.	11/30/2009
.	12/1/2009 tue							commute	24.24
.	12/2/2009 wed		permaisuri		4.65			commute	10
.	12/3/2009
.	12/4/2009
.	12/5/2009
.	12/6/2009
.	12/7/2009

12/8/2009