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Kim Wah Leong is on YourTrainings.com

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Trainings (65)
Aug24
Tuesday

Tempo Bike 28.0 Km / 1h00
617 views - 0 comments - created 3 year(s) ago
Chose the wrong route today. Started late at 0545 for a 1-hr tempo ride. Went to Lornie road and turn around after Thomson Yaohan. Traffic started to pick up fast. It became unsafe to ride. ...
Aug19
Thursday

Moderate Run 8.0 Km / 1h00
504 views - 0 comments - created 3 year(s) ago
Ran 4 rounds unit's 2km route. Leg muscle tight. Unable to pick up pace w/o raising HR.
Aug18
Wednesday

Tempo Swim 2.2 Km / 1h00
504 views - 0 comments - created 3 year(s) ago
QUite a tough workout. Warm-up 600m (200 free, 100 kick). Main = 4 x 300m at 5:30 descending. Was 4th swimmer in my lane. Able to draft the girl in front for the 1st rep only. 4:40, 4:30, 4:...
Aug17
Tuesday

Tempo Bike 25.0 Km / 1h00
521 views - 0 comments - created 3 year(s) ago
Home to Newton and back via 10-mile junction and BBDC.
Aug13
Friday

Long Swim 1.6 Km / 0h45
518 views - 0 comments - created 3 year(s) ago
Warm up: 100 swim, 100 pull, 100 kick, 100swim. Main: 2 x 400 on 1 min rest; 2 x 200 on 45 sec rest. Missed final 4 x 100 on 30 sec rest dur to time. Had to attend a meeting.
Aug12
Thursday

Moderate Run 7.0 Km / 0h50
547 views - 0 comments - created 3 year(s) ago
Still feeling un-conditioned. The pace was slow and my HR was going up. Had to slow down to maintain HR. Seem to be improving. Patient.

Moderate Run 7.0 Km / 0h50
298 views - 0 comments - created 3 year(s) ago
Still feeling un-conditioned. The pace was slow and my HR was going up. Had to slow down to maintain HR. Seem to be improving. Patient.
Aug11
Wednesday

Tempo Swim 2.2 Km / 1h30
294 views - 0 comments - created 3 year(s) ago
Swam with Sports Inc. Swim set: warmup = 300m main = 5 x 200m @ 4:15. Maintain time for 1st 2 followed by descend for next 3. Actual timing: 3:45, 3:42, 3:47, 3:42, 3:43. Need to focus to do ...

Tempo Run 6.0 Km / 0h45
304 views - 0 comments - created 3 year(s) ago
Target HR is 132-142. Ran from home to BBDC and turn around. Still not going at fast pace in order to maintain HR. Hope fitness will improve soon.
Aug10
Tuesday

295 views - 0 comments - created 3 year(s) ago
Did 15 reps for each exercise.

Tempo Bike 30.0 Km / 1h00
319 views - 0 comments - created 3 year(s) ago
Home-Newton Circle-Home via Upp Bt Timah (Courts).
Aug09
Monday

300 views - 0 comments - created 3 year(s) ago
National Day

272 views - 0 comments - created 3 year(s) ago
National Day
Aug08
Sunday

Long Aerobic Run 15.0 Km / 1h35
302 views - 0 comments - created 3 year(s) ago
Still unfit. Avg HR 140. Home to IE and round the track.

Moderate Swim 1500.0 Km / 1h15
256 views - 0 comments - created 3 year(s) ago
Warm up 600 easy. 200 kick no board easy. Main Set 5x100 alternate breathe, long stroke, on 30 sec rest. Warm down 200 easy.
Aug07
Saturday

Long Aerobic Bike 70.0 Km / 2h15
293 views - 0 comments - created 3 year(s) ago
Cycled 2hr15min, doing the western route. TOT longhouse 30min; Mandai Rd 55min; Shell Station 1hr15min; Kranji Dam 1hr30min; Lim Chu Kang Rd 1hr45min; Old Chua Chu Kang 2hr. Avg HR = 135
Aug06
Friday

Aerobic Swim 2000.0 Km / 1h30
314 views - 0 comments - created 3 year(s) ago
Warm up 300 easy. 6x50 on 20 sec rest, 2 free, 1 stroke, 2 free, 1 stroke. 2x150 on 30 sec rest, 100 pull/50 kick. Main Set 100,200,300,400 on base rest of 20 sec per 100. 2x50 kick on 20 sec rest.
Aug05
Thursday

Moderate Run 8.0 Km / 1h00
311 views - 0 comments - created 3 year(s) ago
Had to run or jog very slowly in order to keep my HR below 140. Avg HR is 137. Estimated distance is 8km (4 x 2km loop).

Moderate Bike 30.0 Km / 1h00
308 views - 0 comments - created 3 year(s) ago
Completed 1hr instead of 1 hr 30 min due to time. Rode to Newton Circle and back.
Aug04
Wednesday

281 views - 0 comments - created 3 year(s) ago
Swam with SportsInc. 600m WU, Main: 12 x 50 (35 fist + 15 normal, breathing @ 5 strokes) at 1:30. 300m easy. 6 x 25m sprint. 200m WD. Total = 1850m
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Kim Wah
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Cycling training plan
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