2016 Wk 32

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” Life’s Little Instruction Book Mon 8th Aug 2016 35km of walking + jogging paced WC during his 320km Can feel … Continue reading 2016 Wk 32


Training log: Week 23 & 24

“Perfection is not attainable. But if we chase perfection, we can catch excellence.”  Vince Lombardi  Monday Readiness to train HRV: 86 (+1) Sleep: 6hrs (2100-0300) + aftnoon naps (1+hrs) Quality: 10/10 - did not wake up at all, no problem waking up too. Looks like my body is adjusting to waking at up 3am! Strength … Continue reading Training log: Week 23 & 24

Enduring Endurance!

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee W11D5 - Kettlebell Friday 7am - Trail Run  Distance: 3.4Miles … Continue reading Enduring Endurance!

W5D4 – Lactate Threshold + Met Con

AM Learning to Run again 10 x 1' jogging / 30" rest SMR + Yoga PM   1. Swimming  200m - 300m - 500m / 1' rest Target pace: 2'03" / 100m (from last week's CSS test) Timings: 200m - 4'03" 300m - 6'06" 500m - 10'27" Reflection:  Swam the 200 & 300m too fast... … Continue reading W5D4 – Lactate Threshold + Met Con

W5D1 – Aerobic + Conditioning 

8am - Yoga 130pm - Swimming Long steady aerobic at 60-70% intensity 50 mins: 42 laps Alternate between freestyle and breaststroke Reflection: Although HIIT might seem more time efficient because you can increase your VO2 max while burning almost twice as much fat, there are some aspects of endurance you just can't hit with HIIT. … Continue reading W5D1 – Aerobic + Conditioning 

W4D4- Anaerobic 

Swimming 20 x 50m sprint. Rest as long as I took to sprint the lap so 100% rest. Alternate between freestyle and breaststroke Highest HR measured: 192 Reflection: Initially planned to do 30 but my system felt tired to begin with. Then I was having second thoughts after 10 laps because my energy was almost drained. … Continue reading W4D4- Anaerobic 

W4D3 – Aerobic 

Swimming: Traditional Zone 2 Aerobic Training  50 mins AMLAP, completed about 1900m. Alternate each lap between freestyle and breaststroke. HR range: 174-150 Average freestyle lap: 1'10" Average breaststroke lap: 1'30" Stopped every 5 mins to check HR. Heart rate kept dropping from 174 the first few laps to 150 for the last few laps. I just … Continue reading W4D3 – Aerobic 

W3D6 – Strength

CALISTHENICS/KETTLEBELL  WU: 750m loaded carry with 16kg kettlebell + dynamic swinging 2 sets AMRAP (Reps in brackets) circuit-style with minimal rest between exercises:  Kettlebell swing (50, 50) Pushups (20, 20) Jumping lunges (20, 20,) Reclined rows (20, 20,) Leg lifts (10, 10) Consecutive Mountain climbers to elbow + followed by alternate elbow (10+5, 20) Calf … Continue reading W3D6 – Strength

The Fitness Extremist’s Summer Workout Program!

Check out The Fitness Extremist! One of my best pals and uber-fit calisthenic, cross-fitting, ultramarathoning, kettlebell swinging extremist! The Fitness Extremist's Summer Workout Program! Follow this program and you will be whipped into shape this summer 😄

W3D2 – Strength

Calisthenics / Kettlebell 3 sets AMRAP (Reps in brackets) done in a circuit: Bodyweight pushups (15, 12, 12) Reclined bodyweight rows (15, 15, 15) Lunges with leg on bench behind (10, 12, 12) Hanging leg lifts (8, 8, 9) Cross-body mountain climbers - consecutive to opposite elbow then consecutively laterally to the outside of same … Continue reading W3D2 – Strength