adiNation Training Run – 16 February 2011 or The Junk Miles

Attendees:

a) “Group Lead” Kei Ming

b) Aron

c) Lai (spotted on lap 2)

d) Suresh (chit chat after the run)

Distance: 4 laps * 2.3km = 9.2km (Garmin: 7.84km)

Timing: 54:29 min (Garmin: 46:18 min for 5:54 min/km)

It was a slow easy smell-the-flowers run for everyone as most of us had heavy-duty trainings and hikes over the weekend and the previous day. Skinny Runner calls them the “junk miles” where you go out and just run easy, not recommended if you’re in training mode where the focus is time and/or pace and/or miles. Our initial plan was to do two laps but since it was such a slow mo run coupled with loads of banter, we decided to do another one after lap 2 and then another one after lap 3. Suresh asked if I wanted to do the “Interstate” route this evening – sounds tempting…we will see.

Moving on to today’s back-and-chest workout:

Supersets of:

a) Technogym cable lat pulldown

b) Technogym cable bendover back row

Supersets of:

c) Kettlebell standing bendover single arm back row

d) TRX pull-ups

Supersets of:

e) TRX chest press

f) Technogym cable chest fly

g) Chin-ups on True Stretch

Supersets of:

h) Combo of DB squats and overhead shoulder press

i) DB bicep curl

j) Technogym cable tricep press down

The usual finale – reverse abs crunches.