Daily Archives: October 7, 2009

Wednesday Night Run & Exercise

Tampines Park Connector


17m 36s

07:16 min/km

7.20 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-tampines/470944205758

SportyPal: http://www.sportypal.com/Workouts/Details/67412


Well well, a quick check in this blog’s archive revealed that my last run was on the 4th of September.

That is like one whole moon ago.

But since I’ve finally came up with a SCSM 10km Training Masterplan, I’ve no choice but to follow the training schedule or I will suffer come 6 December ’09.

According to the schedule, I’ve should have had a run yesterday but due to my Mendaki tuition commitment, I had to postpone it till just now.

And to add to that, I should have a run in the morning but sleepy-me quickly doze off again after the dawn prayer.

Who says this is going to be smooth-sailing especially for a lazy bum like me.

Oh my…

Well I did a short and slow run of 2.4km to jog (pun intended) my legs’ muscles memory.

I am proud to say, the muscles seemed to work okay after quite a long break from running.

There was no major complaint although my left foot started to swell up; which is very common during running, but as I had tied my shoelaces pretty tight, it started to get numb.

This in turn caused my fragile left knee to act up.

Luckily it was  a short run, so nothing untoward happened.


From now on I need to be conscientious and follow the plan religiously.




Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5


Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12


Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 60sec, 45secs, 35secs



A point to note, during the fasting month, I was able to perform around 6 pull-ups and 8 chin-ups.

Before that, my maximum was 4 pull-ups and 6 chin-ups.

Now, I can only do 7 clean chin-ups.