Last One for 2011

Arrived at the gym at 6:25pm. Tired. Very.

Before running, upon arriving at RLC, I :
- Took a 25mins nap.
- Tried ordering thosai (toe-say) masala but failed miserably. Apparently my order never reach the cook!
- Didn't do any stretches.

Runners today: Me, Feizal and Adrian!!!
- Ran the usual route, anticlockwise around the lake, up the carcosa, back into Lake Gardens, up 179 steps, past Bird Park, back into RLC's gym.

Back at the gym, we did the 10 course AB Workout - 30 reps each
(Uncle Mike, Dennis, Dennis' mom joined us!)
1) Sit-ups
2) Knee at 90 degrees crunch
3) Touch toes (in the air) crunch
4) Elbow-knee twist crunch
5) Right side hip raise
6) Left side hip raise
7) Legs (both/alternate) move up-down 90 degrees (hands touch toes in air)
8) Legs up & out (lower abs)
9) Roll crunch
10) One leg on bar (touch toes, go down, touch toes, come back up), switched legs (not 30!)

1 Set of 5 x 10:
- Burpies
- Mountain climbers
- Lunges
- Squats
- Plank + in-out-open-close toe jumps

Swam 10+2(with Adrian)+8+20 laps x 25m ('+' = pause)

-End-