1st May 10 to 4th May 10

29th Mar 10 to 4th April 10

290310 to 010410 Monday to Thursday

Rest, fever and chest infection slowly recovering.

020410 Friday

Parkour, practiced pivoting Turn Vault and monkeys.

030410 Saturday

A bit of parkour, learnt wall turn vault.

040410 Sunday

Rest.

End of blog updates for now, due to busy schedule I'd not have much time to focus on my training until after June/July.

8th Mar 10 to 28th Mar 10

080310 Monday

Rest before flying off to India.

090310 - 230310 Training in India.

Travelled by plane, bus, train then bus again to Bundela Camp in Babina, Jhansi.

Spent two weeks there, only had a short orientation run, no more specific exercise for 2 weeks.

Had a fever on 180310, probably due to heat exhaustion in my vehicle. 38.2 degrees celsius

Got a drip and a jab in the butt and healed the next morning.

240310 Wednesday

Fever again at night. 37.8 degrees celsius

250310 Thursday

Rest

260310 Friday

Pullup regime, 8 in the morning, 6-6-4 at noon.

270310 Saturday

Parkour 3 hours.

Worked on everything, to get back in shape.

learnt Pivoting Turn Vault.

Terribly sore, probably due to poor health and 2 weeks of inactivity.

280310 Sunday

High fever, upwards of 39 degrees.

Got 6 packs/ 3 litres of IV drip and a small pack of antibiotic drip.

7 days MC.

Extreme pain in left side of the back of my neck. Headache is bad too. Sorethroat and blood in phlegm since 5 days ago.

1st Mar 10 to 7th Mar 10

010310 Monday

Rest

020310 Tuesday

4 sets of:

20 x [ c/o 4 ( Jumping Jacks, flutterkicks), (crunches, pushups)]

5 x 30/60 sprint/jog.

6 x 3+m wall climbs.

6-6-6 pullups/dips

030310 Wednesday

2.14km in 9.81 min

040310 Thursday

3 sets of [pushups, crunches. c/o 4 flutterkicks]

5 x 60/120 sprint/jog.

Light parkour and strength training at night.

050310 Friday

Parkour w/ PC.

060310 Saturday

Parkour, worked on kong progressions.

070310 Sunday

Rest

22nd Feb 10 to 28th Feb 10

220210 Monday

Live Firing, no training.

8 OG pullups, easy.

230210 Tuesday

13:52 for 3.2-3.5 km, good breathing, in-2-out-2 all the way.

6 OG pullups.

240210 Wednesday

Live Firing, no training.

2km in 13 minutes.

Games, stretch.

250210 Thursday

Outfield, got 7 days SOL.

260210 Friday

Parkour.

270210 Saturday

10 OG Pullups.

Observed ending of Freerun 101 by Ashton Movements Agency, sucked.

280210 Sunday

Parkour and filming of some moves, first time filming in a long time.

End-of-month weigh-in, 84.5-86.5 kg.

19th Feb 10 to 21st Feb 10

190210 Friday

9 OG Pullups, 6 dips

5 kipups, 6 dips

5 kipups, 5 dips

5 kipups, 5 dips

5 kipups, 3+2 dips

200210 Saturday

Sore upper body. Buttery dinner before run, not that good but ok.

1km Warm-up

2 x 1.28km 2 lampposts stride, 2 lamppost jog

2.56 km in 12:20 min

interpolation : 11:34 min

210210 Sunday

16th Feb 10 to 18th Feb 10

160210 Tuesday - Running and swimming.

Very hot midday heat between 1130 - 1230hrs, a little too hot for good training. Feeling a little sore from the day before.

500m warm up, 250m walk

500m run with 250 walk x 6, timings:

1:58

2:02

2:18

2:20

2:18

2:25

500m walk cool down.

Felt extremely breathless and tired, had a headache. Took 1 hour to fully recover from the run.

Evening Swim:

About 15 x 30m laps here and there.

Swam 30m in one breath, reaching 2.6 metres depth at one point.

Timing for 2x30m breaststroke: 1:20mins.

Feeling a little pain in my elbow and knee joints just from swimming, looks like they are not in the best condition.

170210 Wednesday - Rest

Feeling sore in arms and legs cuz I haven't swam in a long time.

Pullup regime in army, only managed 5 OG pullups today, not good.

180210 Thursday - Run.

Feeling a little drowsy and still a little fatigued, maybe just lazy.

Kept feeling my heartbeat in my chest and head.

1630-1730hrs.

5o0m jog, Stretch, Stride and Walk 1km.

3km best-effort.

2 tree stride, 1 tree jog, 750m.

Stomache halfway through striding.

Attempted best time for 3km, target was 12:30,

IPPT 2.4 Gold timing extrapolation target is 12:10.

My Timing : 14:28 for 3.04km

Interpolation: 11:57 for 2.4km

2.4km timing was 10:59 half a year ago. I'm now a whole minute slower despite having trained consistently.

Possible factors causing poor performance:

1)Stopped once for about 10 seconds for passing car.

2)Unfamiliar road? Dodging pedestrians?

3)2 weeks break in running.

4)Muscle fatigue from plyometrics done during Parkour.

5)Junk food diet during Chinese New Year celebrations for 3 days, inflammation and weight gain.

Lack of practice in middle distance max-efforts, has been training on intervals for pass 2 months.

Don't think I'm experiencing any overtraining, will read up more.

Rehab for my knee is ok so I have to try to regain peak performance and go for GOLD in a week's time.

Compare with:

100210 Wednesday - Active Recovery.

Right leg still not feeling too good.

3.3-3.5km in 15min.

2x [20 crunches, 20 pushups, 30 flutterkicks]

6 km Route march with SBO.

Right knee hurting bad enough to affect running form, so i didn't run much. Iced knee after short run.

Was running at an easy pace for active recovery, and I was running in Long 4 with PT shoes. How did I deprove so much in 1 week?

Compare with next run best effort in 2 days, if no improvement, I am overtrained, which is unlikely but possible. Long term planning analysis to be done.