Tuesday: Tempo Run 8km
15 minutes warm-up run
15 minutes tempo
*then had to make a loo stop at home, also sync my iPod again sebab lupa nak masukkan playlist baru...stopped for 10 minutes..mygoodnessMillie*
Continued tempo for 12 minutes
12 minutes cool down run
(memang cool down betul, it was drizzling towards the end..best pulak main hujan dalam 2km :P)
Wednesday: Treadmill Speed Interval & *short & impromptu* Incline Training, about 5.5km
3 mins walk - speed 5
7 mins run - speed 7.8
1 min - speed 7
2 mins - speed 8
1 to 1.5 mins - speed 9
Felt slightly light-headed for a few minutes just before 4km so decided to stop & walk at 4.2km. Kenapa entah? Belum makan malam kot? Tapi dalam sejam sebelum training I ate an apple, half of my muesli bar, a piece of kids' muesli...
Anyway, oleh kerana takut 'terbang' dari treadmill (hahaa..seriously, must listen to your body), terpaksa berhenti sebelum target 5km & jalan.
Tapi macam tak puas jalan je *oh really? mentang-mentang tak pernah masuk walkathon boleh la cakap macam ni kan*...so I did some inclines.
Walking + incline gradient 2 (speed 7) + incline gradient 4 (speed 6.8)
10 minutes, tapi masa ni dah stop-kan Nike+ Sportband.
Friday: Bodyweight Exercises
Apart from the normal chores, laundry, melayan anak etc..I also hauled all kids to Tesco. late afternoon. Me, alone, with the kids going out for grocery shopping has always been *and will always be, I guess* chaotic. Sama macam kat rumah, they will chase each other, Armand will try to wrestle with Izzo, Zuleyka does not want to hold hands anymore (kalau tak ke sana ke mari, dia nak berdukung pulak..and she's 18kg! noooo), and Amsyar will sometimes be 'lost' in looking at foodstuff.
I was partially exhausted upon reaching home. Then I cooked a pasta dish for dinner. Pastu jemur baju.
Rasa macam nak skip je training, kan. On Friday nights, the second floor of the gym where I used to workout are full with muay thai guys, so not much space for me to work with weights & takde perasaan nak guna resistance machines pulak. "TAPI kalau tak pegi gym, kat rumah pun boleh exercise kan..?". Terngiang-ngiang kat telinga, entah siapa yang selalu cakap ni ya hmmm...
So when The Hubby took over the kids after dinner, I looked up something from the internet (this time it was Pinterest), and tweaked it a bit:
60 jumping jacks
20 tricep dips
20 side lunges (each side)
20 oblique crunches (each side)
50 butt kickers
15 jump squats
20 vertical leg crunches
1 minute plank
Three sets with 2-minute break in between sets
Sunday: LSD 13km
Time 1:45, with a more than necessary water break halfway :P
Should have been 15km. Next session insyaAllah.
Putrajaya core island. Parked at Masjid Putra but we didn't want to go around the island i.e. running by the lakeside like before, tapi kat main road, lalu Presint 2, 3 & 4.
|Ada Putrajaya Bike Ride Cuti-cuti 1Malaysia pagi tadi jugak rupanya.|
|Aina menunjukkan keindahan pemandangan di Putrajaya :P|
|Some horse-riders spotted! *kemain menikmati pemandangan, long water break nampaknya ya*|
|Jambatan Seri Setia. A pedestrian bridge, I think. But it was closed , kalau tak ada la gambar kami kat tengah-tengah tu :). *Pic from Aina's instagram as I accidently deleted the one taken with my blackberry*|