W52/2021. 2.4km block, W4/12: Base 3

=w52/21, 21 Dec start, 2.4k W4/12: Base 3=

MON: E + BJJ
0800: E
3x800m vo2max int, 3’20 walk. Did 3:03 (too quick), 3:13, 3:14 (just right).
1800: BJJ
Spider guard stuff. 3 chill rolls.
GTG: 2x8 pullups, 1x8 chinups

TUE: STR + E
1200: STR
BP 5x 60, 67.5, 75, 85, 85kg
Core work
1700: E
60min z2 run walk. 6:42/km, 143bpm ahr. Crazy hot weather and plus not brilliant sleep = shabby run.
GTG: 1x8 pullups, 1x8 chinups
Food: OMAD

WED: STR
0900: STR
FS 3x65, 75, 85kg
SQ 3x85, 105, 115kg.
RDL 1x20 60kg
EtOH: 10 units (!!!)

THU: E + BJJ
0800: E
16k easy RW. 6:18/km, 138bpm ahr.
1800: BJJ
GTG: 8 pullups, 8 chinups

FRI: REST
EtOH: 2 units

SAT: E
0800: E
2.4k Time Trial. 10:11. Best in a long time but disappointed not to break 10min. Went out too fast and struggled in 2nd half.
GTG: 8 pullups, 8 chinups

SUN: REST
EtOH: 1 unit

Training hrs: 6h (174 RE Strava)
EtOH: 13 units (ok, only 1 party left for the year)

SUMMARY: I thought I had it in me to break 10 for 2.4km but I went out too fast (again). I will just have to become fit enough to outrun my lack of pace discipline if that makes sense. It was however the best effort of the year so I am overall pleased.

W51/2021 2.4k W3/12: Deload

=w51/21, 14 Dec start, 2.4k W3/12: Deload=

No VO2 max, Tempo, or long runs this week. Keep the BJJ easy and playful also, though this may not be up to me! 

MON: E + STR

1200: E lite

5k z2 RW + 5 Strides. Took it easy today. 

1800: BJJ

4 chill rolls

Food: OMAD

TUE: STR + E Lite

1200: STR

BP 1x13 75kg

Pullups 12, 13

1700: E Lite

7k z2 run + 5x15sec Strides. 6:22/km, 135bpm ahr. 

Food: OMAD

WED: E lite

1800: E lite

10k easy run walk. 6:13/km, 135bpm ahr. 

THU: STR

0900: STR

FS 5x60, 75, 90kg

SQ 5x90, 110kg

RDL 1x25 60kg

6min Plank

EtOH: 8 units. Ouch. 

FRI: REST

EtOH: 2 units. 

SAT: Yoga + E lite

0930: Yoga

1830: E

1h z2 run. 5:49/km, 140bpm ahr. 

SUN: REST

GTG: 7 pull-ups, 7 chin-ups. 

Training hours: 6h (131 RE Strava)

EtOH: 10units. Probably a bit too much but it is holiday season!

SUMMARY: Good week of deload. I cut out all hard work on running while keeping mileage fair static, and also dumped weekly bjj randori. Raring to train next week before Christmas weekend. 

TRGLOG W50/2021 - 2.4k block W2/12 - Base 2

W50/2021, 7 Dec start, 2.4k block

=w50/21, 8 Dec start, 2.4k W2/12: Base 2=

MON: STR + BJJ

1200: E

I: 6x400 at R pace, 2min recovery. Target 94s per rep, did much better 86, 85, 88, 89, 92, 88s. 

1800: BJJ

Some DLR passes. 3 fun rolls. 

Food: OMAD

TUE: STR + E Lite

1200: STR

BP 5/4/3x87.5kg

Body Rows 5x10

Curls 1x25 20kg

Core work

1700: E Lite

8k z2 run walk. 6:19/km, 137bpm ahr. 

Food: OMAD

EtOH: 6 units

WED: REST

Trainwrecked, hungover. 

THU: E

0800: E 

90min z2 run walk. 6:22/km, 134bpm ahr. 

EtOH: 4 units

FRI: STR

0900: STR

FS 5/3/2 70, 80, 90kg

SQ 5/3/2 90, 105, 120kg. 

Pullups 30 in total. Yay, nothing hurt!

Core work

1800: E

30min z2 with 10min Tempo insert. Did it on Treadmill as it was just pouring down. 

Food: OMAD

SAT: Yoga + BJJ

0900: Yoga

1200: BJJ

Specific training + 4x7min porrada. Great fun session. 

SUN: REST

EtOH: 4 units

Training hours: 7h 25m (177 RE on Strava)

EtOH: 14 units (ouch)

Food: 3xOMAD

SUMMARY: Good week of training, except for the EtOH overdose. It’s holiday season though, and I have only 2 more major meet-ups left. Next week will be some deload in running mileage/intensity, and possibly for strength work as well. 

TRGLOG W49/2021, 2.4k W1/12 Base 1

=w49/21, 29 NOV start, 2.4k W1/12: Base 1=

Was thinking about training for BJJ European Championship in Feb22 but with the uncertainties in travel and such like, I thought I didn’t want to train for 10 weeks for a BJJ comp and not even be able to board the plane. Decided to sign up for a Masters track meet (1 mile race) in January and work towards a peak 2.4km instead.


MON: E lite + STR
1600: STR
1KB Row 8/8 @ 24, 24, 28, 28, 32, 36, 40kg.
Remarks: Golfer’s elbow is back, pullups off menu again. Need some bicep/wrist curls to rehab this.
1900: E lite
7k z1-2 run. 6:33/km, 131bpm ahr.
Food: OMAD


TUE: STR + E Lite
0800: Speed.
8x100r 19-21s (did 21, 20, 20, 21, 21, 21, 20, 19s), 150w. 1.6k warmup, 1k cooldown.
1100: STR
BP 3x62.5, 72.5, 6x82.5, 3/5x75kg.
Core work.

WED: E lite
1800: E lite
5k z2 run. 5:50/km, 141bpm ahr.
EtOH: 2 units


THU: STR + E
0900: STR
FS 3x62.5, 72.5, 82.5kg
SQ 3x82.5, 102.5, 112.5kg.
1800: E
2x1.2k tempo run, 2min rest. Did 4:54/km, 4:42/km. In the ballpark.


FRI: STR + E
1100: STR
SQ 8x20, 40, 60. 5x80, 100. 1x120kg.
RDL 3x10 40kg.
Core Work

1800: E
13k z2 run walk with 0.5k fast finish. 6:04/km, 144bpm ahr.

SAT: YOGA + BJJ
0930: Yoga
1200: BJJ
Some half butterguard attacks. This is my preferred HG variation. Had 2 hard rolls then I needed to scoot off.
EtoH: 2 units

SUN: REST
EtOH: 1 unit

Training hours: 7h 20m (181 RE Strava)
EtOH: 5 units
Fasting: 1xOMAD.

SUMMARY: Somehow my golfer’s elbow flared up with the first very set of pull-ups for the week. Oh well, I know the drill, rest then rehab to build up again. Otherwise pretty good week of training.

TRGLOG W48/2021 - Recovery Week

=w48/21, 22 NOV21 start, recovery week=

MON: E lite + STR

1800: E lite + STR

6k z1 run with 10x30m strides. 7:01/km, 128bpm ahr. 

30 pullups total. 

Remarks: Easy workout inserted as I felt pretty recovered, and it was ok. Some residual tiredness in legs was the worst of it. 

TUE: BJJ + STRz

1800: BJJ

Nogi. Hip bump sweep and followups. Had a couple of chill  rolls then an all out effort. 

1900: STR

FS 5x60, 80, 80kg

SQ 5x80, 100, 105kg. 

WED: STR + E lite

0900: STR

BP 2x5 65, 72.5, 85kg

1915: E lite

Treadmill: 3.2k warmup followed by 5k z2. 

Food: OMAD

THU: STR 

0900: STR

TBDL 5x135, 3x155, 1x175, 180, 185kg. New 1RM PR!

Remarks: Took my COVID-19 booster jab today so its gonna be rest for the balance of the week. 

FRI/SAT: REST

This Moderna booster kicked my ass. I felt severe joint ache and fatigue.

SUN: RECOVERY

0900: E Lite

15min z1 poolside jog. I survived it seems. 

2000: E lite 2

4k z1 run. 6:51/km, 129bpm ahr. Felt just fine!

EtOH: 1 unit

Training hours: 4h 30min (101 RE Strava)

EtOH: 1 unit

Fasting: 1xOMAD

SUMMARY: Made a PR on Trapbar Deadlift, very happy with that. Took my Moderna booster jab, which laid me out a couple days and I will take the next week easy due to this as well. Did some z1 jogs on Sunday and it seems I am ok. 

Thoughts on the running shoes in my rotation - Nike Alphafly, Nike Next%2 Vaporfly, Hoka Rocket X, Nike Pegasus 38, ON CloudX

After the last 6 weeks of half marathon training, and the actual time trial itself, I thought it would be useful to condense my thoughts on the shoes that were used in this training block. 

Nike Alphafly - this is the king of marathon shoes at the moment. Great speed, easy on the feet and legs, I used them for the actual time trial itself and made a 3.5min PB. On the negative side I would say a twisty road course might be tricky to handle as this shoe is not made for turns. The durability is also questionable around the giant air-pod areas. I only have 150km on them at the moment and they look a bit worn.

Nike Vaporfly Next% 2 - what a handful of a name. I didn't like the fit of the shoe at first with the weird asymmetric lacing but it worked itself out after a few runs. I did a variety of long runs and pace runs in these and they went very well. I suspect with time I will actually prefer these to the Alphafly. 

Hoka Rocket X. Traditional looking shoe with lots of technology, at a lower price point compared to the 2 Nike super shoes. These are probably best for shorter tempo runs, or track repeats even. I wouldn't consider them for marathons, and frankly not my first choice for a half marathon either. That said, I really like this shoe, it feels quite natural. 

Nike Air Pegasus 38. I really wanted to like this shoe but it has been unimpressive. I took it for a couple of recovery and long runs and they didn't feel particularly soft, nor did it improve when I tried some surges. So for me - neither long/slow or fast/short... I might try to resell this since I haven't put much kilometers on these.

ON CloudStratus - I used this for a marathon about 2 years back, haven't used it much, used it for 1 long run in this block and remembered why. For a max cushion shoe, it was anything but. Not quick either. So I sold it.

ON CloudX. While this is officially on the running roster, I didn't use them for any programmed runs at all. Maybe slow jogs outside my kid's school while waiting to pick them up. They are however, my preferred walking shoes at the moment as I really like the aesthetics on these. For running - they will be at the bottom of the table.

INCOMING: I have ordered a BMAI 42k Carbon Shock plated shoe to play around. It ain't cheap either but I have seen good reviews so quite excited to try them. The search continues for a durable trainer type that the Air Pegasus 38 was supposed to be - Skechers MaxRoad 5 and Asics Novablast 2 are on the shortlist. 

TRGLOG W47/2021 - Half Marathon week

=w47/15 NOV start, HM week=

MON: MONSTER DAY

0700: E <40min>

6k z1 RW. 6:47/km, 128bpm ahr. Nike Pegasus 38 gets virgin run, can’t say I’m blown away. 

1200: STR <1h>

FS 5x65, 3x75, 2x85kg. 

SQ 5x85, 100kg. 

TBDL 3x120, 140, 160kg

Hindu Pushups 5x20. 

Core work

1900: BJJ <1h>

More SLX details. A couple of hard rolls today. 

Food: OMAD. Wife says I was hangry. 

TUE:  BJJ

1800: BJJ <1h>

NoGi. Marshall guard, bolt cutter armbar and rollover to spiderweb armbar. A few easy rolls today and I had good results with this new calf slicer I saw on Instagram (yes I am one of those who learn new stuff from Youtube/IG). 

WED: E lite + STR

0900: STR UPPER <30min>

BP 5x65, 3x75, 5x85kg, 8x75, 12x65kg

Pullups total 40 in 6:13. 

1800: E lite <45min>

7k z2 gravel run. 6:24/km, 141ahr bpm. Hoka Rocket X on gravel seems fine. 

THU: E lite

1800: E lite <30min>

4k z2 rw. 6:30/km, 135ahr bpm. Air Pegasus 38. Not loving this shoe so far. 

Food: OMAD

FRI: E

1900: Half Marathon TT

HM. 1:53:27. 5:23/km, 159ahr bpm for an all time PB on the Nike Alphafly. Very happy. Had 3 beers to celebrate. 

EtOH: 3 units. 

SAT: REST

EtOH: 6 units. 

SUN: REST

Training hours: 7h (327 RE Strava)

EtOH:  9 units

Fasting: 2xOMAD

SUMMARY: 6 week running program to get a PR on a half marathon, am very pleased. Will take a recovery week and then figure out what to tackle next. 

6 WEEK HALF MARATHON PLAN FOR 20 NOV 2021 ARMY HALF

6 WEEK HALF MARATHON PLAN FOR 20 NOV 2021 ARMY HALF

W1: BUILD

D1: 12/10/21. Queenstown Stadium. Fast Reps 5 x 200m R, 200m W. 39, 44, 42, 40, 41s. 1.6k warmup/cooldown. Hoka Rocket X. Felt good today. 

D2: 13/10/21. Clementi Stadium. 10k z2 run. 5:59/km, 141bpm ahr. Nike Alphafly. Weird right knee pain from going in circles. 

D3: 16/10/21. Ulu Pandan PCN. 17k z2 run/walk. 6:03/km, 139bpm ahr. Cardio was fine, feet and hamstrings hurt a little. 

W2: BUILD

D1: 19/10/21. Clementi Stadium. 10k HM Pace run/walk. 5:22/km, 159bpm ahr. This was hard, no way I can do 21k at this pace. Hoka Rocket X.  

D2: 20/10/21. Jurong Lake. 6k z2 run/walk. 6:37/km, 136ahr bpm. ON Cloudstratus. Shoe was uncomfortable, time to dump it. 

D3: 22/10/21. Ulu Pandan PCN. 12k z2 run/walk. 6:24/km, 136ahr bpm. Hoka Rocket X. Went real easy today.

W3: BUILD

D1: 26/10/21. Clementi Stadium. 8k HM pace run/walk. 5:21/km, 154bpm ahr. Nike Vaporfly. Felt much better this time! 

D2: 29/10/21. Holland Road-Ulu Pandan PCN. 21k z2 run/walk. 6:16/km, 136ahr bpm. Nike Vaporfly. Wow this shoe rocks!

W4: DELOAD (KINDA)

D1: 2/11/21. 1.6k Time Trial. 6:08!! (6:13 for mile). Probably all time best. 1.2k warmup/cooldown. Nike Alphafly. Mechanical doping I think. 

D2: 2/11/21. Botanic Gardens. 6k recovery run/walk. 6:39/km, 126bpm ahr. 

D3: 4/11/21. Pandan Reservoir (Gravel). 10k z1 run/walk. 6:29/km, 129bpm ahr. Nike Vaporfly. These shoes are not great for slow runs, feel awkward. 

W5: TAPER (KINDA)

D1: 8/11/21. Holland Road. 13k HM Pace run/walk. 5:25/km, 149bpm ahr.  Nike Vaporfly. OK I am ready!

D2: 11/11/21. Ulu Pandan PCN. 7k z2 run/walk. 6:20/km, 140bpm ahr. Hoka Rocket X. Felt under-recovered, not brilliant today. 

D3: 13/11/21. Jurong Lake. 13k z2 run/walk.  6:04/km, 137bpm ahr. Nike Vaporfly. That’s more like it! Next week is D-day. 

W6: TIME TRIAL WEEK

D1: 15/11/21. Botanic Gardens. 6k z1 run/walk. 6:47/km, 128bpm ahr. Nike Air Pegasus 38. Not sure what the hype about this shoe is about!

D2: 17/11/21. Pandan Reservoir (Gravel). 7k z2 run/walk. 6:24/km, 141bpm ahr. Hoka Rocket X. Gravel runs are slower but easier on the feet.

D3: 18/11/21. Botanic Gardens. 4k z2 run/walk. 6:30/km, 135bpm ahr. Nike Air Pegasus 38. OK I’m ready!

D4: 19/11/21. East Coast Park. HM! 5:23/km, 159bpm ahr. Nike Alphafly. New PB, I’m happy.

AFTER ACTION REVIEW: 

(+) Good mix of pace runs/easy runs. If I had longer to prepare I would have done more threshold and fast reps on the track. 

(+) I ran on gravel for a couple sessions after feeling beat up. Helped. 

(-) Why didn’t I use the Vaporfly? From the data I am quicker in it, if only slightly more uncomfortable. 

TRGLOG W46/2021 - E Focus

 =w46/8 NOV start, E=

MON: E + BJJ
0730: E <75min>
13k HM pace run walk. 5:25/km, 149bpm ahr. This is the last hard run before next fri/sat’s HM.
1815: BJJ <1h>
Got beat up today. Some days…
Food: OMAD.

TUE: BJJ + STR
1815: BJJ <45min>
Nogi. Chill class today.
1930: STR <20min>
FS 6x60, 80, 80kg. SQ 5x80, 100kg.
EtOH: 5 units.

WED: STR
0900: STR UPPER <30min>
BP 3x60, 70, 80, 90kg, 1x100kg
Pullups total 30 in 3:58.

THU: STR + E lite
1000: STR <30min>
TBDL 5x110, 145, 150kg, 12x115kg.
Core work
1800: E lite
7k z2 RW. 6:21/km, 139bpm ahr. Not a good performance, felt a bit flat. Combination of factors - under recovered from last few days of training plus deadlifts this morning, didn’t sleep well, felt a bit flat.
Food: OMAD
EtoH: 4 units

FRI: REST

SAT: MOBILITY + E
1000: Yoga <1h>
1830: E <1h 20min>
13k z2 RW. 6:04/km, 137bpm ahr. Much better than thurs.
SUN: REST

Training hours: 7h 25m <215 RE Strava)
EtOH: 9 units
Fasting: 2 OMAD days

SUMMARY: Ok-ish training but RHR edged up somehow. Most likely culprit was the fact I just couldn’t sleep well this week. Need to fix this.