Wednesday, February 27, 2013

How {not} to go about legs recovery!

Lesson not learnt even after aeons of experience!

Taman Desa Seputeh Hill Training – 26 February 2013

Route: Taman Desa Seputeh
Distance: 5.61km (Garmin)
Timing: 31:49 for 5:40 min/km pace

Solo run; recovery run after the weekend’s race which was followed by a 12-hour jaunt around Causeway Bay. Throw in more of the same on Monday morning which was preceded by an hour on the elliptical. Speaking of which, I should rephrase the first sentence to read: race, an hour of elliptical-ing, 12 hours of trawling the city on foot. Please hit me up if you’re looking to ship your legs into shape.

Warm up: House to train station (1.113km; 6:56)
Like it’s name suggest – warm up aka “don’t go farking yourself”.

Lap 1 (3.376km; 18:35)
Started a bit early so the usual senior crowds were nary around; weather was good after the overnight rain; the usual huffing and puffing while chugging up the incline at km2.

Finishing mile: Train station to house (1.117km; 6:15)
Don’t forget the last hill back to the house!!!

Leg Workout

I gave every excuse, all of it (trust me on this!), to get outta a leg workout. No bueno – Adrian insisted we go with HIS PLAN. Which naturally meant I’ve been walking like a crab since lunch yesterday.

Single sets of:
a) Smith machine squats
b) LF Hammer Strength leg squat press (dropsets, Adrian’s style aka all 5 of them. Yup. No cheating. Full range.)
c) Box jumps (or my attempt at it; total FAIL)
d) KB raised static lunges
e) KB walking lunges
f) Planks
g) Resistance leg raises (or whatever that’s called)

And this just in from a colleague who’s back from abroad.

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