ALL OUT Wednesday!

Met K.S. as soon as I arrived at RLC at 5:53pm.
Invited me to join him for a run - 10km+ Run.

It started pouring! So we ran in the rain - amazing!
- Ran around the lake in Lake Gardens.
- Ran up hill past the Deer Park.
- Ran past the National Muslim Museum (didn't know that one existed!).
- Then we passed the National Mosque (didn't know it was that close!).
- The next thing I knew, I found us running in KL city!
- Past Royal Selangor Club.
- ...Dataran Merdeka...
- ...National Library...
- Then there was a crossroad we chose left...uphill...I didn't know where I was for the next few km's!
- Then we passed the National Monument.
- YES! so close!!
- It was only about 8-9km according to KS at that point... so...
- We ran into Lake Gardens, up the hill.... instead of more uphill (passing the Deer Park) we went straight, which led us back into RLC!
- Just to make it a little over 10km :)

Back at the gym, the craziness continues...
15-min (50sec interval) workout combo with Feizal & Intan (inspired by bodyrock.tv):
- (With 15lbs dumbbell behind neck) Squat - right elbow to left knee - squat - left elbow to right knee - repeat
- Triceps plank (hold) - (alternate) right leg up - left leg up
- (With 15lbs dumbbell behind neck) Lunges (left leg only) - (left leg only) knee up - repeat
- (With 15lbs dumbbell behind neck) Lunges (right leg only) - (right leg only) knee up - repeat
- Burpies (down, push up, legs jump in, jump up, repeat)

*Results - tried (on average) to maintain:
- 15 reps for the 1st, 10 reps for the second (failed! had to rest in between), 15 reps each leg for 3rd & 4th, 10 burpies.

Ended gym session with Feizal and Shahriman, the 8-course abs workout (30 reps):
- Basic Crunch
- Legs up Crunch
- Bicycle Crunch
- Hands touch feet (up) Crunch
- Legs only : up, down, out, in, repeat
- Hip raise (right)
- Hip raise (left)
- (NEW for back!) Back twist: Lie on back, right leg tap left fingers, vice versa, repeat.

Swam 40 laps (25mins)

-End-