TRGLOG W35/2021

 =W35/23 AUG start. STR=

MON: STR
0900: STR <45min>
SQ 8x80, 90, 90, 102.5, 102.5kg
OHP 6x40, 45, 45, 50, 50kg
WPU +6kg 5xEMOM 43333
PU 5xEMOM 55444
Core work

TUE: ACC + E lite
0900: ACC <15min>
1 min pushups: 45
50/50 lunges
1 min max row: 40
1.5min boat pose
1700: E lite <30min>
4k treadmill z2 jog.

WED: BJJ + E lite
1700: E lite <30min>
Chill 4k jog in my new Nike Alphafly. Getting used to the shoes.
1900: BJJ <1h>
3 hard rolls, 3 chill rolls. Random X guard techniques today - brushed up some details.

THU: STR
0900: STR <45min>
BP 6x67.5, 77.5, 87.5, 87.5, 77.5kg. 2nd set of 87.5kg was very hard.
TBDL 6x115, 135, 155kg. 4x155kg. New 6RM.
Core work

FRI:  REST

SAT: Yoga + STR + E
1000: Yoga <1h>
1730: STR <15min>
OHP 3x3 52.5, 1x57.5kg
1800: E <40min>
6k treadmill run. 6:13min/k pace, 131ahr.

SUN: REST

SUMMARY: New 6RM for TBDL at 155kg. Slowly putting in the work.

TRGLOG W34/2021

 =W34/16 AUG start. STR=

MON: STR
0900: STR <45min>
BP 5x75, 3x85, 95, 2x95kg
PU 10xEMOM 3s +6kg
BW Box Squats 5x20
Core work
1800: STR <45min>
SQ 3x87.5, 100, 112.5, 112.5kg
OHP 5x40, 45, 50kg
FS 5x70, 80, 3x92.5kg

TUE: STR + E
0900: STR  <15min>
TBDL 5x115, 135, 150, 135, 115kg
1700: E <40min>
5k run:walk 150s:30s. 35:50. 139ahr.

WED: E
1700: E <45min>
6k Z2 run. 40:26. 142ahr.

THU: STR
0900: STR <45min>
SQ 5x100, 3x110, 3/2x120kg
BP 5x67.5, 77.5, 87.5. 12x70kg.
WPU +6kg 2x8/8.
Power Clean technique work
Core work
Slow Burpees 3x10

FRI:  STR
0900: STR <30min>
PP 5x45, 50, 55, 55kg
Bicep Curls 24x20kg
BW Sq 2x30
Core Work

SAT: BJJ + Yoga
1000: Yoga <1h>
1100: BJJ <1h>

SUN: REST

TRGLOG W33/2021

 =W33/9 AUG start. STR=

MON: STR + E
0900: STR <45min>
BP 5x72.5, 3x82.5, 3x1 92.5kg
PU 10xEMOM 2x5, 8x4.
Incline Row 1min max (33)
Bodyweight Squats 100
Core work
1800: E <30min>
30min chill jog. 150s/30s jog/walk.

TUE: STR
0900: STR  <45min>
SQ 5x92.5, 3x105, 3x1 117.5kg
OHP 5x42.5, 3x47.5, 3x1 52.5kg
BP 5x65, 75, 85, 85kg

WED: BJJ
1900: BJJ <1.5h>
Great BJJ session! A few cool techniques that I’ve not seen before, and 4 hard rolls. Only downside is I am waitlisted for Sat’s session as the covid regs reduce the max class size.

THU: STR
0900: STR <1.25h>
SQ 5x100, 107.5, 107.5kg
BP 3x70, 80, 90, 90kg
DL 5x112.5, 3x127.5, 3x142.5kg (new 3RM)
PU 2x10
Inc Row 1min (33)
Core work
Remarks: new 3RM for deadlift, seems like I wasn’t doing much in the 2-4 rep range in the past. It was singles or 5s. It felt like a real easy effort today, I thought I had 2-3 reps more in the tank.

FRI:  E lite
1700: E lite <30min>
10x 150s/30s On/off jump rope. 126ahr.

SAT: BJJ + Yoga
1000: Yoga <1h>
Easy-ish flow.
1100: BJJ <1.5h>
Tough randori session. Feeling a bit beat up after.

SUN: REST
1700: Recovery E <30min>
10x 120s/30s jog/walk. 124ahr.

TRGLOG - W32/21

 =W32/21. 2 AUG start. STR=

MON: STR + E

0900: STR <1h>

BP 5@62, 72.5, 82.5, 82.5kg

OHP 5@35, 42.5, 47.5, 47.5kg

PU 10xEMOM 4s

Incline Row 1x33

Core work

1800: E <30min>

Jump rope 12 x 120s/30s on/off

TUE: STR + BJJ

0900: STR <30min>

SQ 5@80, 92.5, 105, 105kg

DL 5@100, 115, 130kg

1800: BJJ <45min>

Chill rolls with the missus.

WED: REST

THU: STR + E

0900: STR <1h>

Pushups 10 sets 20,19...11

OHP 3x37.5, 45, 50, 50kg

PU 1x10, 1x12

Rows 10 x EMOM, 11/10 alternate

Bodyweight Squats total 120

Core work

1700: E <40min>

5k jog. Botanic Gd. 32:12, 137ahr.

FRI:  E + STR

0900: E <40min>

5k park jog. 120s/30s run/walk. 130ahr.

1800: STR <30min>

SQ 3x85, 97.5, 110, 110kg

BP 3x70, 80, 87.5kg

SAT: STR + Yoga

1000: STR <15min>

DL 3x105, 120, 135, 135kg

1100: Yoga <1h>

Private class.

SUN: REST

8W21K Running Plan - SUMMER 2021

 W1.1: 4k Jog.

2/6/21. Botanic Gdn. 120:30s R:W. 30:00, 131ahr. Ankle was a bit off.

W1.2: 5k Jog.

3/6/21. UP PCN. 120:30s R:W. 36:11, 138ahr. Ankle was good.

W1.3: 7k Jog.

5/6/21. UP PCN. 120:30s R:W. 48:20, 133ahr. Ankle twinged a few times

---

W2.1: 4k Jog

7/6/21. UP PCN. 120:30s R:W. 27:00, 133ahr. Ankle was mildly sore.

W2.2: 5k Jog

8/6/21. UP PCN. 120:30s R:W. 34:28, 137ahr.

W2.3: 8k Jog

11/6/21: UP PCN. 120:30s R:W. 55:31, 135ahr.

---

W3.1: 4k jog

13/6/21. UP PCN. 150:30s R:W. 27:06, 131ahr.

W3.2: 2x2.4k, 10min RI

15/6/21. UP PCN. 11:36/11:57. 47vo2max according to Garmin.

W3.3: 8k jog

20/6/21. UP PCN. 120:30s R:W. 55:10, 134ahr.

---

W4.1: 4k jog

21/6/21. Failed to do this run. Do 3x10min Trampoline jumps instead.

W4.2: 8k jog

22/6/21. Botanic Gdn. Sub-MAF run. 57:05, 128ahr. Ankle was a bit off first 2-3k.

W4.3: 10k jog

25/6/21. UP PCN. 150:30s R:W. 1:06:42, 133ahr.

---

W5.1: 5k jog

26/6/21. Sci Ctr. MAF run. 31:32, 139ahr.

W5.2: 2x2.4k, 10min RI

29/6/21. UP PCN. 10:30, 12:10. 9.9 RPE.

W5.3: 10k jog

30/6/21. Jurong Lake. 450/50m R/W. 1:06:16. 134ahr.

---

W6.1: 5k jog

2/7/21. UP PCN. 500m/30sec R/W. Timer was messed up so no timing. Chill effort overall.

W6.2: 8k jog

3/7/21. Botanic Gdn. 500m/30sec R/W. 54:10, 136ahr. Not bad.

W6.3: 13k  jog

5/7/21. Jurong Lake. 1k jog, walk until hr sub 130. 1:28:09, 139ahr.

---

W7.1: 5k jog

14/7/21. Skipped the run, did a light ruck and cycle day at the nature park instead.

W7.2: 5k timed run

13/7/21. 24:31, max effort. I am happy with this.

W7.3: 15k jog

12/7/21. Jurong lake. Jog/walk in torrential rain. Ultra style. 2h.

---

W8.1: 5k jog

23/7/21. Variation work as my ankle was a bit off (again). Jump rope 20x90s/30s on/off.

W8.2: 5k jog

27/7/21. 33:46 MAF+ run. 140ahr. 33 degC today, struggled with the heat.

W8.3: 21k jog

19/7/21. Pandan Res. Gravel. 2:36:45. 132ahr. Did it 500m jog, slow down to under 125hr. Max hr 138.

---

W9.1: 5k jog

27/7/21. Alexandria PCN. 33:46 in very hot weather, MAF Run.

W9.2: 5k jog

31/7/21. Indoor 5k jog. 120s/30s on/off. Easy 34:14.

W9.3: 56k ultra run

28/7/21. 7:15. Ridiculously painful on the joints. Won't be doing this again.

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TRGLOG - W31/2021

 =W31/21. 26jul start. E. =

MON: STR + E

0900: STR <45min>

SQ 5x90, 3x102.5, 5x115kg

BP 2x5 72.5, 2x3 80, 5x90kg

PU 1x12. Year best on pullups, could prob do 1/2 more.

1700: E <45min>

Jump rope 16x 120s/30s on/off.

REMARKS: did jump rope instead of a jog today as hammies still sore. That’s what happens when you do stupid s$&t.

TUE: E + STR

1500: E <40min>

5k jog. 33:46 in 33 deg C. 140ahr. I am NOT good with the heat, need to do it more.

2000: STR <5min>

1KBPP 1x5/4/3/2/1 28kg

WED: E

1100: E <7h 30min>

56k ultra run. I am trashed.

THU: STR

0900: STR <45min>

SQ 1@120kg

OHP 1@60kg

Rows 10x8 EMOM

Pullups 1x12, 1x10

Core work

FRI:  BJJ

0900: BJJ <45min>

Some easy rolls with the wife at home.

1800: STR <10min>

RDL 10x10 40kg

SAT: STR + Yoga + E

1100: STR <10min>

DL 5x110, 3x122.5, 2x1 137.5kg

RDL 4x8 70kg

1200: Yoga <1h>

Private class.

2000: E

Indoor 5k jog. 34:14. Very chill.

SUN: REST

SUMMARY: This is the end of a 9 week E block. Plan was for 8 weeks but I added an additional week with a challenge to do a 56km. I am happy with this as made some good benchmarks: 1.5m/2.4k 10:31; 5k 24:31. Both are 2y bests. Also completed a 21k and 56k. I might truncate the 21k and 56k in the future as they are, I suspect, quite hard to balance without paying for it in strength & power. Moreoever, it just takes up so much time!

I will plan one more 6-8 week E block at the end of the year to try to make a 10k benchmark run.