Tuesday, November 8, 2011

Weekend Recap

Warning: this is a long post, so bring up the coffee mug and sit back.


The weekend started with dinner at Wasabi Bistro
We both had the Tenzaru Udon (mine was veg tempura naturally) and polished off the meal with ice cream and sorbet

and followed by this

Oh, and ignore the massive F***-up traffic that were on the roads of KL…even at 11pm.

Saturday’s Hill Training

Route: 2 laps around Taman Seputeh Desa

Distance: 8.02km

Timing: 44:30 for 5:32 min/km pace

The planned LSD turned into 2 loops around Taman Seputeh Desa when the drizzle turned into rain and when the rain returned to drizzle, my screaming shins. Le sigh. At least I had Sunday to make up for it. Kenny decided to race the hills and my shins were having none of those; hence the half-baked LSD. It was probably for the better since I had plans to do this later in the evening.

Larian Perpaduan Little India Klang 2011

Distance: 6.01km

Timing: 28:43 for 4:46 min/km pace

Race recap to come soon but here are my short notes:

a) Yay! I placed 4th in the WV category – there were some stiff competition for this event despite it being a small local race.

b) Completely drenched from the downpour that started at km3 and never let up until the last km.

c) It was good to catch up with everyone.

Sunday’s LSD

Route: BA>Hartamas>BA

Distance: 19.04km

Timing: 1:45:44 for 5:33 min/km pace

a) Recovery run of shorts. Yeah, I can’t believe I actually went out for this after the previous day’s mega runs (mega to me but probably puny to most of you marathoners out there).

b) Paced with Adam and the splits were about even – I only upped the pace in the last 2-3km of each section.

c) There were lots of runners out there probably due to Pacesetters setting up 2 hydration stations along the route. They were god send since the Petronas gas station is under renovation.

d) Overall, an enjoyable Sunday morning.

Of course, this meant I was comatose for the rest of Sunday but not that long since SW enticed me to this

Dinner at Ben’s and Dessert at Snowflakes

SW's chicken sandwich and my chunky mushroom soup - so good!


Monday’s Back-and-Chest combo

4 Supersets of:

a) Bench chest press

b) LF cable low row (wide grip)

4 Supersets of:

c) Bench incline chest press

d) LF lat pull down (close grip)

Supersets of:

e) LF cable bench chest fly

f) Precor T-bar row

Supersets of:

g) DB pullover

h) DB bendover back row

i) Push-ups

Single set of:

j) Precor Abcrunch

that was followed by a good stretch at Richard’s.

Tuesday’s Recovery Run (Not!)

Route: LG>Planetarium>National Mosque and 1 lap around the lake

Distance: 10.15km

Timing: 44:07 for 5:19 min/km pace

Le sigh…I can’t just go out and run at a slower pace. Every planned recovery run has turned into a tempo run. I guess I take after the Boss. I need training partners to slow me down. Hands up anyone who trains in the mornings? I’m serious here people!

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