With the Standard Chartered Kuala Lumpur Marathon (SCKLM) around the corner, everyone, especially the official pacers, took it easy. In fact, I think Kei Ming and Kenny took it way too easy! They did two laps at 6:30 min/km. Anyway, they deserve the break since they will need to conquer 42km this weekend. We started in a group and was going roundabout 6-6:05 min/km in the first lap but Kei Ming and Kenny dropped off after that. I slowed down hoping they will catch up but alas, Ronnie came up to me and chided me for running too slowly. We upped the pace and ran together for the remaining two laps with Lai joining in for the last 2 km. The last 2 km was a tad faster at under 5:15 min/km (even 5:05 min/km for the last 900 m). All in, 3 laps or 6.87 km (on the Garmin) for 39:38 min or an average of 5:46 min/km.
After 2 days of strength training, we went light today. I had initially thought we were going for functional training on the Busa but it turned out to be a combination of endurance and strength training.
a) Combo of single arm DB squats and clean-and-jerk
b) Combo of DB deadlift and frontal raise
c) Combo of single arm DB chest pec fly and single arm DB chest press
d) Technogym cable lat pulldown
e) Combo of BB squats at the beginning, middle and end of walking lunges
f) Double legs jumping squats onto raised Reebok board
g) Chin ups on True Stretch
h) Abs crunches on fitball
i) Abs on roller wheel