W26/D6/T-91T-14W to IRONMAN Langkawi: 5:50am, SAT, 28 Jun 2014 - - TopicsExpress

W26/D6/T-91T-14W to IRONMAN Langkawi: 5:50am, SAT, 28 Jun 2014 - TM / Brooks PC2. Ran 10.9km @5:48/km in 01:03:17 and burned 883kcal. First 10km @5:28.5/km in 00:54:45. Early for a run before dashing for another full day conference. W26: D6/Sat am ran 10.9km + D5/Fri pm cycled 48km + am swam 2,048m + D4/Thu pm cycled 32km + am cycled 22km + D3/Wed pm ran 11.1km + am swam 3,200m + D1/Mon am cycled 18km + rowed 17.18km. WEEKS TOTAL TO DATE: SWAM 5,248M, CYCLED 110KM, RAN 22KM, ROWED 17.18M AND BURNED 6,354KCAL.

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