Initially I was thinking of going to JPMC gym in the morning but then felt a bit lazy and went in the afternoon instead. Spent around 2 hours in the gym. Start with a one hour run. Here's my run summary :
Speed against time
8.5km/h for 0 - 10 minutes
8.7km/h for 10 - 20 minutes
9.0km/h for 20 - 25 minutes
9.5km/h for 25 - 30 minutes
9.8km/h for 30 - 39.30 minutes*** pause for 20 seconds, stretch calf muscles (feel abit tight)
8.5km/h for 39.30 - 45 minutes
8.7km/h for 45 - 50 minutes
9.3km/h for 50 - 55 minutes
10.0 km/h for 55 - 57 minutes
12.0 km/h for 57 - 59.30 minutes
13.0km/h for 59.30 - 60 minutes
*** completed 9KM in 59.52 minutes
Location : JPMC Gym
Distance : 9.04 KM
Time : 60 minutes
Inclination : 1.0
Calories burn : 718
+ 5 minutes cool down period, see picture
Nike+iPod Chart
After the run, chat with Bruneian who happen to be swimming at the pool. Then I decided to do some weight exercises.
- Power Leg - 4 sets of 12 repetitions
- Leg Extension - 4 sets of 12 repetitions
- Seated Calf Raise - 4 sets of 12 repetitions
- Decline Bench Situp - 4 sets of 15 repetitions
- Dumbell Side Bend - 4 sets of 12 repetions
Power Leg | Leg Extension | Seated Calf Raise
Decline Bench | Dumbell
Swimming Pool | The big treadmills
Swimming Pool | The big treadmills
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Its on my tag board for the persons comments. His/her nick is 'H' I think
RF... Everytime I wanted to start lifting weight, the motivation will only last for a few days.... he he... U go fo it!
For me as long as you know how to take care of yourself and you know your limits it doesn't matter how long you run.
next will be 20 mins breeze walk. It was like 5.8 km/hr walk.. hahha ngalih eh