I kicked start the week with a 6.9km (Garmin: 6.84km) run in the Bikila yesterday which left me “paralyzed” for the rest of the day! I could not even muster the energy to head for Richard’s hatha yoga class. Yes, it was that punishing! I started slowly at about 5:45-6 min/km pace and picked up speed in the second and third laps. As it was a slow start, I felt really good in the second lap and thought I could go for a third – which I did. The energy levels were still sky high after the third lap and I toyed with the idea of a fourth lap but remembered Kei Ming’s warning about taking it slow and easy. Good advice because once I got into the car, my hamstrings began their daylong ache and only went away this morning! It was so “bad” that I booked a session with Sitar yesterday evening to relieve the pressure. All in, it was still awesome to train in the Bikila.
This morning Michael and I worked with the Technogym Dual Cross Cables and focused on the upper body muscles, not that I would have any trouble with my lower limbs (psstt…running in the Bikila is a better workout than the leg curls!).
Supersets of these on the Technogym Dual Cable Cross:
b) Chest low to high pull up
c) Back row
d) Chin ups
e) Combo of DB lunges and overhead should press and DB lunges and dead lift
f) DB pull over
g) Push ups
h) DB lateral raise
i) Assisted dips
j) Cybex abs crunches