Week 3/2025: 13-19 JAN25 (2.4km Wk 7)

Week 3/2025: 13-19 JAN25

Remarks: 2.4km Wk 7

MON 

<lunchtime> BJJ

Valdir at SV. Some passing drills then 5 rolls. Surprisingly sharp today considering I took 2 weeks off bjj.

<evening> 35min E Treadmill

Still not in good shape. 7:03/km. 130bpm avg hr.

TUE

<lunchtime> STR. 

Bench Press 4x5 77.5kg

Deadlift 4x5 120kg

Remarks: Narrower stance seems to work better for deadlifts.

WED

<AM> 35min E Treadmill

A bit hungover. 7:06/km. 132bpm avg hr. 

THU

<lunchtime> STR. 

Front Sq 4x5 75kg. 

Chinups 1x6, 4x5.

Pike Pushups 5x15. 

FRI

<evening> 1h "Hotel Workout"

Body was stressed (basis HRV), and had a lot of work stuff going on. Ended up doing a machine push/pull/legs + some cardio to round out the hour.

SAT

<AM> 50min Easy Treadmill Climb

Just to get the blood moving. 

<evening> 1h "Hotel Strength Workout"

Machine Push Pull Legs.

SUN 

<lunchtime> BJJ Seminar

SUMMARY: Total run distance 10.1km. 5.5h total training. 115 effort. 

Week 2/2025: 6-12 JAN25 (2.4km Wk 6)

Week 2/2025: 6-12 JAN25

Remarks: 2.4km Wk 6

MON-SAT <holiday in CHINA>

REST

SUN 

<AM> 5.2k E run/walk

6:55/km (v v slow). 134bpm avg hr. Just arrived home around midnight yesteday from a full day of travelling. Shakeout run to reboot the body. 

<evening> STR Rehab

Pike Pushups:

5x20

1h KB Swings

5x10/10 20kg

pike pushups for the shoulders. 1h swings just for some variety.

SUMMARY: 5.2km running. 1h total activity. 13 Relative Effort (Strava). Ready to get back into things after a holiday deload.

Week 1/2025: 30 DEC24 - 5 JAN25 (2.4km Wk 5)

 Week 1/2025: 30 DEC24 - 5 JAN25

Remarks: 2.4km Wk 5

MON <on leave>

<lunchtime> BJJ. lucas at SV.

lasso guard sweeps. had 2 super tough rolls to start, then i chilled out the balance 3.

<evening> 30min E swim.

just didn't feel up to running today. a bit of a crick in the neck post BJJ.

TUE <half day>

<AM> 6x400m at V, =rest

making up for the missed VO2max workout from last week. Seems I'm fully recovered, I averaged just under 1:35/400m without too much trouble.

<lunchtime> STR. BP 4x5 77.5kg. DL 4x5 120kg.

WED <new year's day>

<AM> 10k LR. Annual calibration run. 6:05/km. 133bpm avg hr. I'm very chuffed with this I'll admit.

THU-SUN <holiday in CHINA>

REST!!!

SUMMARY: 16.4km running. 3.5h total activity. 73 Relative Effort (Strava). Time for a break after this week with a holiday to the ancient lands of China.

Week 52/2024: 23-29 DEC24 (2.4km Wk 4)

Week 52/2024: 23-29 DEC24
Remarks: 2.4k Wk 4

MON <lunch gathering, evening party>
<AM> Double BJJ, gi followed by nogi. But all chill rolls in the early morning.

TUE <xmas eve>
<lunchtime> STR. BP 3x3 92.5kg, 1x1 100kg, 1x1 102.5kg. DL 1x1 150kg, 1x1 160kg.
<evening> 70min easy run/walk. 6:42/km. 132bpm avg hr.

WED <xmas>
HRV was quite low, didn't sleep well due to an ill-advised coffee late at night yesterday. So I figured the smart play was just to chill today.
<evening> Football drills with daughter.

THU <11am workplan meet, 1430 interview>
<PM> STR. FS 5x5 72.5kg. OHP 5x5 45kg. Chinups 5x5.

FRI <on leave!>
<noon> BJJ.

SAT
<evening> program was 7x400m V, = rest, but there was no way I was going to get that done. severe doms in my quads from something. could be squats from thurs (seems unlikely), or bjj yesterday (crazy, but probably it). So subbed it with run drills, lots of walking, running up this 80m stretch at varying paces and walking it back.
NB. maybe a pertinent pt but i was also horrendously hungover. i didn't drink too much, but just lousy at holding my liquor nowadays.

SUN <pack for holiday>
<evening> 7k easy run/walk. ust feeling sluggish and out of sorts. maybe too soon after dinner? or residual hangover from friday. 6:53/km. 131avg bpm hr.

SUMMARY: 23.4km running. 7.5h total activity. 153 Relative Effort (Strava). Time for a break after this week with a holiday to the ancient lands of China.

Week 51/2024: DEC 16-22 (2.4k Wk 3)

Week 51/2024: 16-22 DEC24
Remarks: 2.4k Wk 3

MON
<lunchtime> STR: BP 1x5, 23x4 87.5kg. DL 12x3, 1x22 145kg. Did it, the weights felt a little heavy but I got it done.
<evening> 3.6k at Tempo. Avg ~1:56/400m for the T segment but v humid night made it a bit unpleasant.
Remarks: woke up with an elevated HR (52), maybe ate something wrong last night, or more likely, just way too much food. Recovered by the evening though.

TUE
<noon> BJJ. Very chill session.

WED
<AM> 72min Long Run. Why does Garmin suggest such odd quantities? Good performance. 6:11/km. 134bpm avg hr.

THU <5pm late meeting +KYW's leaving dinner>
<noon> BJJ. Back to normal. Got fked today. Caught with an ezekiel playing guard AGAIN!

FRI <office xmas party - don't overdo the etoh!>
<noon> STR: FS 2x5 80kg, 1x1 92.5kg. OHP 2x5 50kg, 1x1 57.5kg. BBR 5x70kg, 75kg. deleted BBR last set of 5x80kg as lower back felt a bit off. Was also quite hungover.

SAT
<AM> 63min Long Run. 6:10/km. 135bpm avg hr.

SUN
<evening> STR Rehab with KB. TGU 2x1/1 12kg. 3x1/1 20kg. SL DL 2x5/5 28kg, 1x5/5 32kg, 36kg, 40kg. SUMMARY: 6.75h training. 28.1km total run distance.

Week 50/2024: DEC 9-15 (2.4km block Wk 2)

Week 50/2024: 9-15 DEC24
Remarks: 2.4km Wk 2

MON <new analysts onboarding>
<lunchtime> STR: BP 3x5 82.5kg. DL 2x3 140kg. All ok today.
<evening> Soccer practice with daughter. Passing, 1 touch and 2 touch games. Surprisingly fun.

TUE <new analysts onboarding>
<AM> Garmin Daily Workout: 7x1min at V, 3min jog recovery
Plan:
15min at 6:00/km
7 x [1min at 4:10/km, 3min jog at 7:15/km]
10min at 6:00/km
Actual:
15min at 5:48/km (too fast)
7 x [1min at 4:10/km (bang on, but felt hard), 3 min jog at 6:49/km]
7min at 9:11/km
Hmm I felt that the warmup/cooldown paces were a bit too fast for me. The V pace is a tricky one to get down for me: my thoughts are "as fast as I can run relaxed without any lactic acid feeling in the legs, shoulders down and relaxed, breath in thru nose 2x, out thru mouth 1 big exhale"... when I can get my shit together.

WED
<AM> STR: FS 3x5 75kg. OHP 2x5 47.5kg, 1x4 55kg. BBR 5x70kg, 75kg, 77.5kg.
<evening> Soccer practice with daughter.

THU
<11:15 SV> BJJ. Had fun! Chill session today.

FRI <kbbq at lunch with team>
<AM> 63min Long Run. 6:10/km. 134bpm avg hr.

SAT
<AM> 5.2k Easy + 800m at V-. Did the last 800 ~1:47/400m equivalent.
<evening> Soccer practice with daughter.

SUN
<evening> 5k Easy. 6:49/km. 133bpm avg hr. Very warm and humid tonight.

SUMMARY: 29.1km of running. 6.5h of training.

2024 Wk 49: 2.4km Wk 1.

Week 49/2024: 2-8 DEC24
Remarks: 2.4km Wk 1
 
Start of training block stats
Garmin readings. LT 166bpm HR, 4:53/km. predictions 5k 23:02; 10k 49:45; HM 1:52:43; M 4:09:08. OCT24 mile 6:21.
Strength stats: Training maxes. BP 102.5kg. DL 160kg. OHP 52.5kg. FS 90kg. BBR 5x72.5kg (PR).
 
MON
<11am SV> BJJ. Thales at SV. Deep DLR to ball+chain sweep. 4 x 6min of hard rolls today.
<Evening >5k Easy Run. Evans track (in case it was going to rain). 5k. 6:24/km. 134bpm avg hr.
 
TUE <nus econs alumni dinner at summerhill 7pm>
<Late PM> STR: BP 1X5 80kg, 2x5 77.5kg. DL 2x4 130kg. All ok.
 
WED <ex Glencore traders’ dinner at some izakaya>
<lunchtime> 5k Easy Run + 1k Tempo. Gardens by the Bay. Felt pretty good despite being mildly hungover.
 
THU
REST: very hungover and a cut got infected so no BJJ.
 
FRI
<lunchtime> STR: FS 2x5 77.5kg, 1x1 90kg. OHP 3x5 45kg, 1x4 52.5kg. BBR. 2x5 70kg, 1x5 75kg.
 
SAT
<lunchtime> STR rehab: TGU 3x1/1 12kg, 2x1/1 20kg. SL DL 5/5 20kg, 24kg, 28kg, 32kg, 36kg.  Increase weight slightly next time.
<evening> 3x800m @ V (~1:39/400m), 3min recovery. Wasn’t the best workout I confess. Did 1:41+/400m vs 1:39/400m target and felt hard. However, one bad workout isn’t the end of the world.
 
SUN
<evening> 6k Easy Run/Walk. 6:32/km. 131bpm avg hr.
 
SUMMARY
25.0k of running. 5.5h of total training.

W8/22, 21 FEB start, COVID Recovery week

W8/22, 21 FEB start, COVID Recovery week

I doubt I will be getting much done this week in terms of training EXCEPT recovery work!

FRI: STR + E v lite

1200: STR

BP 2x5/3/2 75, 85, 95kg

2000: E v lite

Indoor 12min jog. Heart/lungs seems fine. 

SAT: STR + E lite

1200: STR

FS 5x75, 3x85, 2x95kg

1800: E lite

30min youtube workout video to check the cardio respiratory plumbing. I survived. 

SUN: E 

0900: E

40min youtube workout video. 

1900: STR

SQ 5x95, 3x110, 2x125kg. 

Training hours: 2h (36 RE strava)

SUMMARY: Ok a bit of lingering cough but seems that my covid-19 episode is over. Didn’t feel great but I’ve had worse. Possibly the fact that I am vaccinated made things easier. I will do another light week next week before getting back into the thick of things. 

TRAINING BLOCK RESULTS

TRAINING BLOCK RESULTS

Target: 800-5k running centric

12 weeks 29-NOV-21 to 20-FEB-22

Results (RUNNING):

800m: 2:48 (no real recent comparable times)

1 mile: 6:16 (slower than my last attempt of 6:13 back in OCT21)

1.5 mile: 10:11 (probably the best time in 21 years!)

3000m: 12:53 (all time PB but I’ven't really tried this distance in earnest)

Heaviest set (STRENGTH):

Squat 5x112.5kg

Front Squat 5x90kg

Bench Press 3x95kg

No PRs but not surprising as I didn’t go anywhere near max efforts this block. I might keep it that way for the next block too. 

Pulls (deadlifts and pullups/chinups) were done for submaximal loads/reps only. 

W7/22, 14 FEB START, 800m - 5k block, W12/12: Reset

W7/22 ,14 FEB start, 800m-5k block, W12/12: Reset

MON: STR (LOWER)

1800: STR

FS 3x70, 80, 90kg

TUE: STR (UPPER) + E

1700: STR

BP 3x70, 80kg. 3x3 90kg. 

1900: E

4x800m 5k pace, 400m jog. Did 3:30, 3:33, 3:32, last one put down the hammer for 3:12 (2.4k pace)

WED: STR (LOWER)

1100: STR

SQ 3x90, 102.5, 112.5kg

RDL 4x8 82.5kg

THU: E lite + E

0800: E lite

30 min Elliptical easy.

1700: E

4k easy + 4x100m strides. 

FRI-SUN: DESTINATION F*&KED

Started to get chills + cough on Friday night, Saturday was a dog of a day with chills/fever/joint aches/cough, Sunday I felt better really but finally the COVID Ag test turned +ve. 

Oh well, what a way to end this 12 week training block! I will also journal my symptoms, etc and take the next week off, obviously. 

TRAINING HOURS: 2.5 (104 RE Strava)

W6/2022, 7 FEB start, 800m-5k block, W11/12: Build 4

W6/2022, 7 FEB start, 800m-5k block, W11/12: Build 4

MON: E (easy) + BJJ

0800: E

7k easy. 6:12/km, 134bpm ahr. 

1815: BJJ

SLX more variations. 3 hard rolls today. 

Food: OMAD

TUE: STR (lower) + E (tempo)

1100: STR

SQ 5x80, 95, 107.5

RDL 4x8 80

1700: E

4x1.2k Tempo, 2min Walk recovery. Did 4:18/km, 4:38/km, 4:38/km, 4:43/km. As usual first attempt was done with a low IQ. 

Food: OMAD

WED: E (lite) + STR (upper)

0730: E lite

5k recovery treadmill. 6:34/km, 131bpm ahr. 

11:00: STR

BP 5x65, 75, 85, 85, 85kg

PU 5x5, CU 5x5

EtOH: 6 units, ouch. 

THU: E (lite)

1700: E lite

5k recovery run walk (45s/15s). 6:25/km, 134bpm ahr. 

FRI: E (long)

0800: E

11.2k easy. 5:41/km, 140bpm ahr. Did it 75s run/15s walk, I would go with this interval if I had to run a marathon anytime soon. 

SAT: E (strides) + BJJ

0800: E lite

5k easy run. 5:45/km, 135bpm ahr, v cool weather. Did 5x~80m strides after. 

SUN: E (v lite)

1300: E lite

Form drills + Strides at poolside. 

Training Hours: 7.75 (203 RE Strava)

SUMMARY: Last week of proper training this block, next week will be a serious reset/deload. Happy with general results and how training felt this block. 

W5/2022, 31 JAN start, 800m-3k block, W10/12: Build 3

MON: E + STR

0730: E

10k easy run walk. 5:59/km, 137bpm ahr. 

1700: STR

BP 5x3 87.5kg

FS 5/3/2 72.5, 82.5, 92.5kg

SQ 5/3/2 92.5, 112.5, 122.5kg

RDL 4x8 77.5kg. 

TUE: E

0800: E

3x1.2k Tempo, 2min W. Target 4’45/km, did 4’30, 4’37, 4’45 (yay). 

WED: STR + E lite

1300: STR

BP 2x5/3/2 at 72.5, 82.5, 92.5kg

BB Row 8x40, 50, 55, 60kg

1730: E lite

7k easy run. 6:20/k, 137bpm ahr. 

THU: E

1700: E

1 mile time trial. 6:16.5. 3s slower than last attempt in NOV21. Oh well!

FRI: E

0730: 10k easy. 6:01/km, 138bpm ahr. 

Food: OMAD

EtOH: 6 units

SAT: REST

Hungover as heck. 

SUN: E + STR

0730: E

1k warmup/cooldown +5k at half marathon effort. 5:33/km, 146bpm ahr for the total 7k. 

2100: STR

FS 5x65, 75, 85kg

Training duration: 6.75h (203 RE strava)

Food: 1x OMAD

EtOH: 1x binge session. Not bad for festive season but boy am I struggling with these nowadays. 

SUMMARY: Year of the tiger. Muted celebrations with Omnicron but life goes on!

W4/2022, 24 JAN start, 2.4k block, W9/12: Deload

MON: E lite + BJJ
0800: E lite
5k easy run on treadmill. 6:11/km, 133bpm ahr.
1815: BJJ
Food: OMAD

TUE: STR lite + E lite
1100: STR lite
2xChelsea (5 pullup, 10 pushup, 15 squat) E2M. Rehearsal for tomorrow.
1700: E
5k easy + 6x100m @800m race pace, 2min W. Did 21, 18, 16, 18, 17, 17s. Probably a tad too fast…20s would have been closer.
Food: OMAD

WED: STR
1100: STR
20xChelsea (5 pullup, 10 pushup, 15 squat) E2M
EtOH: 2 beers

THU: E lite
1700: E lite
4k recovery run walk. 6:55/km, 129bpm ahr.

FRI: E
0700: E
11k easy + 1k tempo finish. 5:49/km, 141bpm ahr.
EtOH: 3 units

SAT: E lite
0800: E lite
4x400m @2.4k race pace, 2m W. Tgt 94-98s, did 90, 94, 98, 94s.

SUN: REST
EtOH: 6 units

Training Hours: 5.25h (146 RE Strava)
EtOH: 11 hours. Festive season so well.

SUMMARY: Good week of training, and sleep improved after I discovered the sleep inducing properties of the Dune Companion soundtrack by Hans Zimmer.