Live Life to the Fullest!: Tempo Run

Did 8K Tempo Run yesterday. First time putting on orthortics prescribed by Dr.Lee and found it to be great! Hip is not so sore after the run!

Achievement

Full Marathon (16) :
1985 (1) - Mobil Marathon
2005 (1) - SCM
2006 (1) - SCM
2007 (1) - SCM
2008 (2) - SDM / SCM
2009 (4) - SDM / SCM KL / PBIM / SCM
2010 (3) - Putrajaya / Cyberjaya / SCM
2011 (2) - Energizer / SCM
2012 (1) - SCM

Ultra-Marathon (7) :
2009 (2) - North Face 100 (50km), MR25 (52.5km)
2010 (2) - Sundown Ultra-Marathon (84km), North Face 100 (50km)
2011 (2) - Twilight (60km), Sundown Ultra-Marathon (100km)

2014 (1) - BDK Reservior (12 Loops) (51.6km),

Biathlon (2):
2011 - SAFRA

2012 - SAFRA

Triathlon (12):
Sprint: 2

2009 (2) - TriFam, Tribob
Olympic: 7

2009 (2) - Port Dickson / Tri-Factor
2011 (1) - Port Dickson

2012 (2) - Port Dickson / Tri-Factor

2013 (2) - Port Dickson / Tri-Factor

2014 (1) - Tri-Factor
Half-Ironman: 2

2009 (1) - Desaru

2012 (1) - Desaru

Open Waters Swim (7) :
2011 (1) - Tri Factor 3km
2012 (2) - Tri Factor 3km / Kapas 6.5km

2013 (2) - Kapas 6.5km / Tri Factor 3km

2014 (2) - SBR 3km / Tri Factor 3km

Personal Best

Ultra-Marathon (100K) 17:12:05 (Sundown, 2011)
Ultra-Marathon (84K) 12:36:57 (Sundown, 2010)
Ultra-Marathon (52.5K) 7:52:20 (MR25, 2009)
Ultra-Marathon (50K) 7:42:19 (NF100, 2010)
Ultra-Marathon (50K) 7:52:25 (NF100, 2009)
Marathon 4:35:58 (SCM, 2007)
30K Run 3:02:22 (PI, 2008)
25K Run 2:36:20 (PASSION, 2011)
21K Run 2:08:31 (SAFRA, 2009)
15K Run 1:25:50 (NB REAL, 2009)
12K Run 1:05:05 (2XU, 2011)
10K Run 51:52 (OSIM, 2008)
7K PSR Loop 35:02 (12 Nov 2010)
5K Run 24:22 (OSIM, 2007)
Triathlon (HIM) 7:13:20 (Desaru, 2009)
Traithlon (Olympic) 3:05:33 (Tri-Factor, 2012)/2:52:42 (PD, July 2011)
Triathlon (Sprint) 1:43:41 (Tribob,2009)
Biathalon (S1.5K/R10K) 1:36:26 (SAFRA, 2011)
Swim 1.0K 22:55 (27 Sept 2013)
Swim 1.5K 34:17 (27 Sept 2013)
Swim 2k 46:11 (27 Sept 2013)
Swim 3K 1:12:23 (16 Oct 15)(5 Sept 2015)(21 March 2011)
Swim 3K (OWS) 1:17:20 (Tri-Factor 15 May 2011)
Swim 3.8K 1:27:19 (6 Oct 2013)
Swim 4K 1:39:18 (6 March 2011)
Swim 5K 2:05:49 (6 Oct 2013)
Swim 6.5K 2:44:38 (6 Oct 2013)
Swim (OWS) 6.5K 2:58 (KAPAS, 29 April 2012)
Swim 10K 4:18:31 (6 Oct 2013)
Swim 13.6K (272 Laps) 6:20 (12 Oct 2014)

Live Life to the Fullest!

Thursday, March 5, 2009

Tempo Run

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