lama tak blog pasal lari
sekarang dah clock in at 77km
not bad at all

cuma larian makin slow je skarang
before this i run and walk
tapi at slightly higher speed
skang boleh full run 2km at 8.5km/h
my running base laa tuh
tapi timing dah start turun

ntahlaa
kadang2 nak achieve mileage jek
tp at the same time nak improve time

skang kalau 3k, memang under 20min
not so good sebenarnya
sbb biasa orang 5k pun around 25 min

tp kena ingat jugak
even 3k pun still better than orang lain yg tak lari langsung
so kudos D

skarang pace around 7'
nak improve to 6' so that i can finished 5k in 30 min
these two days malas betul nak lari
esok nak try 5k

tapi rasanya dah strain lower back
sbb buat leg press at 60kg
boleh je buat
tapi skang dah rasa dah kesan dia

tp next time mmg kena focus more on strength laa

ikut lean body punya plam
buat ramp up program

-underhand pull down
-standing barbell curl
-ab crunches
-bench press
-seated barbell press
-lying barbell tricep extension
-squat
-leg curl
-standing calf raise

suma tak pernah try
my routing usually

machine press (shoulder and chest)
leg press
curl
tricep

mmg tak compherensive

esok nak lari 5km
xyah buat strength
arinih dah buat