Thursday, June 20, 2013

Desa Park City Training – 19 June 2013 & Leg Workout

Wednesday’s {Second} Workout

Route: Desa Park City
Distance: 2 * 2.1km = 4.2km (Garmin: 4.17km)
Timing: 22:12 for 5:19 min/km pace

It was a super hot and humid evening for sure! Temps hit 35 degrees – so it was “let’s skip the walk bit and do a slow easy jog and get it over and done with!”.

Lap 1 (1.415km; 7:47)
Started at The Waterfront – solo run; didn’t see any of the LYN runners. Yes, I was especially looking out for William!

Lap 2 (2.068km; 10:49)
Hit the lap pace at the car park and Kenny and WL called out to me.

Oh, we really have to get it over and done with quick! Could practically feel the hot spot under the ball of my big toe.

Lap 3 (0.684km; 3:32)
Finishing up at The Waterfront – cut short the run to avoid having to deal with a blister. After all, a second workout is not a “die-die-must-do” workout.

Leg Workout

Slept in this morning and missed my warm up run. Taking cue from yesterday’s workout, we just have to switch things up now and then to keep the muscles guessing. And so, let me present you with the dreaded Leg routine:

Supersets of:
a) Smith machine squats (OMFG! I thought only the PSI hit record levels! Not squats!)
b) Cybex plate loaded leg squat press (working my butt (literally!) off on this!)

Single set of:
c) KB walking lunges (it was really quiet this morning since we started early ie no need to dodge the towel guys bringing in fresh towels or trotting members)

Supersets of:
d) Technogym leg extension (you know you’re in for the long haul when the first set felt like a ton of bricks)
e) Raised static lunges (coz yours truly couldn’t manage a jumping lunge. Yes, I’m that feeble, inflexible, uncoordinated etc)

Single sets of:
f) Cybex prone leg curl
g) Precor AbCrunch

Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.

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