Back to strength training yesterday after a step down or probably more aptly termed, no weight training week. And there was no way to hammer out any semblance of a leg workout, not after Monday evening’s session. Can’t believe yoga can result in post symptomatic soreness even after 2 days? Me neither. And my hammies are still sore today!!!!!
*Drum roll please…for Chest & Pecs*
a) Smith machine incline chest press (coz someone was hogging the other “tougher” Smith machine)
b) DB bench chest press
Single set of:
c) Smith machine bench chest press (finally! By which time, you’re absolutely poofed out doing the first workout.)
d) Technogym cable chest fly
e) Push-ups on fit ball (if you thought doing “man” push-ups, decline push-ups or push-ups on the Bosu was tough…this was like 9,782,235,894,021,579,375,129 times tougher! Oh, just me?)
Super sets of:
f) Free standing dips
g) Angled pullovers with plate weight (yeah, this is one of those you should NEVER attempt…if you’re puny and getting started on weight training)
h) Reverse abs crunches
Definitely back to regular programming – Hill Training – 14 June 2012
Route: 2 laps around Taman Desa Seputeh + 1 lap around Taman Seputeh
Distance: 2 * 4km + 2km = 10km (Garmin: 9.79km)
Timing: 51:43 for 5:16 min/km pace
Cooler temps this morning – yeah, I’m as surprised as you. Not overnight rain cool but after weeks of unrelenting warm and humid 35 degrees, I’ll take it! “Race” day for Kenny and I wasn’t going to kill myself following his pace, especially not on this route.
Warm up: House to train station via furniture mall loop (929m; 5:27)
Hey I thought the race start was at the train station? I thought wrong. Oh well, just trail him.
Lap 1 (3.421km; 18:00)
More trailing but the gap widened. Naturally. Whatcha expect?????
Lap 2 (3.376km; 17:43)
Oh uh…lost him after the first km but hey, this wasn’t a “race” for me or a day for me. Yes, I felt faster and ODDLY, the pace was ok-ish, comfortable even. Just keep the mantra: smaller and shorter steps, higher cadence on the uphills. Repeat that 9,782,235,894,021,579,375,129 times.
Finishing mile: Train station to house via Old Klang Road loop (2.062km; 10:27)
OMG! Felt like I was waddling through the climb on Jalan Taman Bukit Desa and the quads and glutes were burning. Just think of the downhill rewards woman!
Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.