Weekend Wrap Up, X-Training Day and Hill Training

Short getaway to Hat Yai over the weekend where we partook in some meals and miles.

Added bonus was coming home with this.

Monday’s X-Training Day

To give the legs some respite from the weekend’s doubles (DH with the usual suspects on Saturday and a race on Sunday).

Single set of:

a) Smith machine overhead shoulder press (legs maybe tired, hips maybe sore but the shoulders were like Energizer bunnies!)

Supersets of:

b) DB lateral raise (still not my fav, will never be)

c) Weight plate frontal raise (lighter load but higher reps; probably to compensate for the lateral raise)

Single set of:

d) BB clean-and-jerk (the BB and the weight plateS were jerks!)

Supersets {and doubles} of:

e) Technogym criss cross rear delt (egads! Heaviest weight to kickstart a not-so-looking-forward-to-the-next-3-sets)

f) DB bendover rear delt

Supersets of:

g) KB upright row (arrgghhh…)

h) Abs roll out

Tuesday’s Taman Seputeh Hill Training – 16 July 2013

Route: Le Chateau - Taman Desa Seputeh

Distance: 8.25km (Garmin)

Timing: 46:00 for 5:35 min/km pace

Early start this morning. The running wasn’t the problem. The hills weren’t the problem. The DOMS in the shoulders and arms weren’t the problem (yeah, what has those limbs gotta do with legs/running. Nothing much except it feels good to whine).

The problem? Water disruption at the gym meant I had to either head into another branch of the gym or home. Thank goodness, BV is 5 minutes away! No, I don’t fancy sitting around for the next 10 hours un-showered.