W7D3 – Endurance (Aerobic + Strength)

Sleep hours: 6 (2330 – 0530)
Sleep Quality: 6/10 HRV: 68 (-2)

Notes: woke up 3 times in the night. At 0130, 430 and 530. Hence the 6/10 sleep quality. Could have stayed awake but I continued lying still and fell back asleep pretty fast so I’m not that worried. Should try to sleep earlier though. And to stop using blue-light emitting devices at least 1hours before bed. I was rushing to book flights and accommodation to Hawaii for the Spartan Race last night. 

1200 – 1330: Endurance (Aerobic)


Distance: 7+ miles

Notes: went cycling around town at noon. Bad idea! The sun was too freakkin hot. Fortunately, I stumbled upon a Organic Living shop which sold all natural organic sunblock!! Wow, talk about hitting the jackpot on biohacking. 

Did not eat lunch until 5pm but I bought an Epic bison bar from Fresh & Easy. It was the healthiest bar I could find! And totally worth it because it was almost the same price as the average bars. It’s gluten-free, soy-free, low carb, grass fed, no added hormones/antibiotics, free range and sugar-free.

1830 – 1930: Endurance (strength) 

1 Mile 40lb Sandbag Carry (15mins) 


3 sets AMRAP (reps in brackets) of: 

1. Monkey bar front-back travels (2, 2, 2)

2. Upside down hanging sit-ups (10,8,6) 

3. Sand bag complex: 

Clean and Press + Bent-Over Row at the bottom (12,8,6) 

4. Sandbag rotation lunge backwards (12, 10, 8 for both sides) 

5. Lateral monkey bar travels (2,2,2) and AMRAP pull-ups straight after (6,6,6) 

6. Dips (10,8,6) 

7. 10m-15m-30m Suicides 
*****No Rest *****
1 Mile 40lb Sandbag Carry (20mins) 

Notes: Did not do a proper warm up before starting the sandbag carry thinking I can just ‘warm up on the go’. I was so wrong… Halfway through the first carry, my hamstring started to hurt with each step and I could not continue jogging. NEVER TRAIN COLD! Thankfully when I stopped jogging and walked the rest of the way, the pain went away but even today, one day later, it still feels funny. Note to self: Minimal running from now till Spartan Race Hawaii. 

OCR specific training @ the playground! It was tough mostly because I didn’t allow myself to rest much. Only minimal as I jogged between the stations. The Sandbag Clean and Press is getting a lot easier! This is a good sign as I can add weight to it soon! 

P.s. Sorry no video today. I forgot to bring my phone out. 

“Be the change that you wish to see in the world.” ― Mahatma Gandhi

Stay Fit and Healthy, 


YouTube Channel: Injured NoMore

Twitter & Instagram: @injurednomore

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