W26/D6/T-90T-13W to IRONMAN Langkawi: 9:55am, SUN, 29 Jun 2014 - - TopicsExpress

W26/D6/T-90T-13W to IRONMAN Langkawi: 9:55am, SUN, 29 Jun 2014 - Desa ParkCity / Brooks PureFlow. Ran 5.09km @5:38/km in 00:28:45 and burned 412kcal. Walking, rope skipping, cycling and running day. Irene and ACE girls cycled about 9.5km. W26: D7/Sun am 5.09km + 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 27.09KM, ROWED 17.18M AND BURNED 6,766KCAL.

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