10K Thursday!

Arrived at the gym around 6pm. Most of the gang were already populating the gym - Hiap Wei, Feizal, Mark1, Uncle Mike, Aziz, Li Hui, Julian, Hew (just walked in) and Intan (arrived later).
So, goal of the day: 10km Run at 6:30pm.

By the way, BAD IDEA eating a whole large Funghi with Mascarpone pizza for lunch!

Around 6:30pm, everyone (which was probably more than half the gym population!) left the gym and gathered outside the Garden Cafe. It was a mini-troop of troopers! Feizal's motto for the run: We run slow! *yeaaaa right* haha

Ran clockwise around Lake Garden's lake (Intan and Li Hui were left behind, doing their thing) and we climbed the fence to do reverse up Carcosa. Aziz hurt his knee doing that gig so he took a slower pace and headed back. From Carcosa, we ran down the steps (met Mark2) and back anti-clockwise around the lake. At the junction, Mark1 left to head back to RLC while we ran up the hill on Jalan Kebun Bunga, passing the Deer Park, till we were heading towards the National Mosque. Past the Muslim Museum, down hill passing the National Mosque on the right, followed through the long and winding road, back into Lake Gardens. Passing the amphitheater on the right, we were back on Jalan Kebun Bunga. At this point, Hiap Wei, Julian and Uncle Mike were wayyyy ahead and probably heading home. Feizal, Hew and I spent about 10 seconds fighting temptation to go straight back to RLC. We decided to JUST DO IT and ran clockwise around the lake again. Took the hill "shortcut" and ran back to RLC. Total was around 11km which took us 57 minutes! Hiap Wei and Julian did in 50 minutes!
*goal overachieved*  

Back at the gym, after chilling with our 100 Plus (courtesy of Mark2), Hiap Wei, Hew and I did One set of Partial Spartacus 2.0:
- Single-Leg, Single-Arm, Underhand-Grip Dumbbell Row (1 min x 2 sides)
- Dumbbell Chop (1 min x 2 sides)
- Rotational Dumbbell Straight-Leg Deadlift (1 min x 2 sides)
- Plank Walk-up to Push-up (30 secs x 2 hands)

One Set of Three Ab Stations (same troopers):
- Decline Rotating Crunch (50 reps)
- Seated Rotating Leg Tucks (50 reps)
- Cable Crunch @ 15 (20 reps)

Swam 1km in 17 minutes till lights out.

-End-

**3 days till Swimathon Day!!!**