Attendees:
a) “Boss” Ronnie
b) Group Lead Kei Ming
c) Lai
d) Aron
e) KK
f) Vijay
g) Melvin
Distance: 2 laps * 2.3km = 4.6km (Garmin: 4.46km)
Timing: 34:41 for 7:46 min/km pace
Since I had covered 9.5-10km in the morning, the plan was to take it easy. I arrived a little after 6:30 pm and started with a leisurely walk. KK joined me about the halfway mark of the first km and we did a slow jog for the remainder of the session. He had just completed 3 consecutive marathons in the last 3 weekends – Sundown, Christchurch and Phuket. Boss and the guys did 4-5 laps at an easy-for-them pace. Guess yesterday was the day of the recovery run.
My quads and hips were not happy when I woke up this morning and I had to bail out on Kenny. Le sigh. I should really get one of those foam rollers and beat the h*** out of them! I am still undecided on running on Saturday – Aron mentioned a 20km at a slow and easy pace (that is what they always say, don’t they?). I will probably be crippled if I do a 20km on Saturday and go out and do a 10km the following morning, right? Yeah, maybe not for most of you but it’s me we’re talking about – I’m delicate!!!
Workout this morning:
a) Sun salutations B and Hatha 101 version
b) 60 min Cybex Arc Trainer elliptical cross trainer at an easy pace in place of a recovery run
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