Funky Thursday

Arrived at the gym around 6:45pm.
Supposed to meet at 6:45pm to do an 11km with K.S.
Ended up running barely 5km with Uncle Mike and Feizal. Also bearing in mind, advice from both about not wanting to over do it 3 days before the run.
We ran clockwise around the lake, took the stairs up to the Carcosa... and there, K.S. was suddenly behind us!
Apparently he saw us from across the lake and decided to run with us for a bit before he proceeded with his 12km.
Short, easy run.

Feizal read somewhere that we should ice our knees regardless, right after a run. So back at the gym, we requested for 3 bags of ice cubes and we sat, legs elevated and iced our knees.
After about 15mins, Feizal left and Uncle Mike and I did our own workouts.
Did some stretching with Lih Hui and some Abs workout - AB Roll-Out on Knees (3 sets x 15 reps)

Subsequently, I focused on Legs & more ABs
(with Hiap Wei and Cliff - after their sweat-drenching game of squash)
We did Squats first, at the squat rack - 3 sets x 15 reps (mixed with calf raises)
I continued with Calf-raises on its own - 10 reps

Then we did 3 sets of ABs stations, alternating after each station:
- Decline AB Bench Crunch (50 reps)
- Cable Crunch (20 reps at 14kgs - killer!)
- Seated Leg Pull-In (50 reps)

-End-