Tuesday, July 3, 2012

A run, some strength training and lots of FOOD over the weekend

I figured I needed a weekend to decompress and relax after 3 consecutive weekends of racing (crap! This sounds like I’m a pro which I assure you is far from the truth!). To save you the trouble of scrolling (hey, not sure about you but it takes me gargatum effort to scroll!), we shall start with HTN’s birthday dinner at Acme, Bar & Coffee (ABC) at Troika on Sunday which preceded the uber delicious and moist Blackforrest cake from Crowne Plaza.

Dinner at ABC with gorgeous view of KLCC outside the compound of the restaurant.

And they even have plates nicely “alphabeted – plates “A”, “B” and “C”.

Selection of cakes on tap. BTW, I heard their Jackfruit cake is something to try (next time! When we don’t have a Blackforest waiting at home!)

SW and HTN enjoyed some Lychee Smoothie and OJ before we shared some Chorizo Mushrooms with man tau bread and Sourdough bread with olive oil and balsamic vinegar.

Duck spaghetti cabonara, HTN’s Beefy steak and loads of fries, Mushroom soup with man tau bread.

The highlight of the evening – birthday boy with his Blackforest cake.

Now that we’ve had our stomachs filled, here’s Sunday and Monday’s training. I’m sore BTW. Thanks for asking.

Sunday’s Back & Lats Training

Supersets of:
a) Free-standing pull-ups (this has been haunting me since Sunday!!! I should make an appointment with Chayy to iron out the sore kinks. Now if only I can get away from the office at 6pm. Fat. Chance.)
b) Plate weight bendover row

Single sets of:
c) LF cable lat pull-down (medium grip) (the “mother” of back/lats workout. Enough said.)
d) LF cable low row (the horror continues)
e) LF cable dual handle back row
f) LF cable back pressdown

Supersets of:
g) LF cable tricep extension
h) Abs crunches on fit ball

Monday’s Chest & Pecs Training

Single sets and drop sets of:
a) BB incline chest press (coz 2 guys were dominating and lolling around the Smith machine!)
b) Smith machine bench chest press (looks like 70lbs is the threshold to break!)
c) Hoist chest press (word of warning: don’t have high expectations of conquering this after (b))
d) Technogym cable chest fly (the fourth set was a combo of a fly and press…which of course meant that we had to do a fifth for a fly)

Supersets of:
e) Kettlebell pullovers (wowzers, the back and lats were screaming blue murder!)
f) Roller abs

Tuesday’s Solo Hill Training Run (Not!) – 3 July 2012

Route: 2 laps around Taman Desa Seputeh + 1 lap around Taman Seputeh
Distance: 2 * 4km + 2km = 10km (Garmin: 9.52km)
Timing: 51:37 for 5:25 min/km pace

It was a solo run this morning since Kenny had a late night commitment. It’s always a struggle (for me at least!) to head out and run on my own, regardless of the time of the day.

Warm up: House to train station (389m; 2:34)
The overnight rain made for a cooler morning but it did nothing for the legs; the first km is always the hardest, ain’t it?

Lap 1 (3.393km; 18:27)
Definitely slow going. Guess which portion of the route was my nemesis this morning? That hill climb at km1 – the double before the downslope. Nope, not the long incline at km2 although km2 also sucked the winds out of me…on both laps.

Lap 2 (3.374km; 17:59)
Repeat storyboard from lap 1. Le sigh. It was rough out there this morning.

Finishing mile: Train station to house via furniture mall and Old Klang Road loop (2.358km; 12:32)
Ah much better. Flattish section on km1 except for the slope to Old Klang Road. Yeah, enjoy the ride (or run!) before the horror hills of Jalan Taman Bukit Desa.

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