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.

8th Feb 10 to 15th Feb 10

080210 Monday - Rest Day.

BBQ night so rest.

Managed 6 OG pullups at night.

15 perfect pushups

Very tired. Pullups not recovering like expected.

Need to control over-eating vs. under-eating.

090210 Tuesday - Arms Day.

Pullup results showing overtraining.

7-5-3 pullups, OG, OG then UG

Night:

5x5 Dips

2x6, 3x8 Knees to Elbows

2x5 Assisted Pullups.

Maggi+ 2 Egg

Last one to pace my last buddy. friend.

3:50

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.

110210 Thursday - Arms Day and H1N1 vaccine.

Legs feeling tired from the march.

5x6dips.

5 pullups, 6-6-6-6 assisted pullups.

H1N1 vaccine making my hand feel numb.

120210 Friday - Parkour Day.

Feeling recovered, my legs are starting to get back in shape thanks to two weeks of reduced running.

Morning walk 2.4km as I fell out from 5km run.

PK for 4 hours working everything I could, corrected landing form.

Achieved asymmetrical muscle-up!

130210 Saturday - Chinese New Year

Rest and Eat.

140210 Sunday - Rest Day.

Eat and rest.

Eat eat eat.

150210 Monday - Parkour.

Good day for PK.

1 hour working on wall runs, very good improvements, about 10cm improvement in consistent height.

3 hours working on general skills.

1 hour working on underbars with training partner.

3 hours walking around, ended with 3 reps of 5 metres cat hang shimmy.

Knees are well recovered, improved wall-run ability and also landing form. Thanks to icing and massage.

Right shoulder still slightly unhealed, feeling a bit of strain in it, but very functional.

1st Feb 10 to 7th Feb 10

010210 Monday - Upper body day.

This week there will be no army PT, so I get to lower my running volume.

However there's a new pull-up regime, 3 sets of max everyday. Which is going to get my overtrained if I don't watch it.

Before lunch, 8-5-5+2A Over-grip Pull-ups, no kip.

8 PU is new personal best.

Night:

4x 2 rope climbs, up down and up and down again with no ground contact, with LBV and 2x5kg plates.

12L/12R Log press, nearly max.

6 Knees-to-elbow.

4L/4R Monkey pull x 2 sets, rest/work alternate with buddy.

6 dips.

20 log push jerk.

6 rope pull w/ bent legs.

12 knees to elbow.

5+1/2+1/2 dips.

12 pushups w/bars.

cool down stretching

12 pushups

cool down stretching

post workout meal:

2 packs low-fat maggi + 2 eggs.

100g carbs, 4.2g fat, 24g protein

630 calories.

020210 Tuesday - Speed relay.

Soreness not yet setting in.

4-4-4 pullups, OG, OG then UG

Night speed relay, 4 x 850 m relay with 2 friends.

my timings:

3:16

3:19

3:20

3:28

Last one to pace my last buddy. friend.

3:50

030210 Wednesday - Push and crunch day.

Really sore in arms, injured my right ankle during sparring.

4-4-3 pullups.

Night:

pushups, perfect form:

12, rest 30, 12, rest 30, 12,

rest 60

12, rest 30, 12, rest 30, 12.

leg raises, perfect form:

15, rest 30, 15 rest 30, 15,

rest 60

15, rest 30, 15, rest 30, 15.

90 crunches in 90 seconds.

20 sit ups.

040210 Thursday - Route march

Ankle getting a little better, but feeling strain from the limping.

4-3 pull ups, only two sets cuz of fatigue.

5 km Route march with SBO.

050210 Friday - Rest Day.

Calf strain, and knee hurts really badly.

Sudden increase in leg fatigue and pain despite decrease in running volume, I think it's more body healing. Previous excessive workloads have been suppressing inflammatory functions and general pain signals, which means I was so overtrained I couldn't tell. Taking 2 more weeks off running.

060210 Saturday - Parkour.

Light parkour to warm up my calf strain, and to check if my legs are really dead.

Arms are still recovering from the week.

4-5 hours walking around doing log impact stuff and climbs.

Pull-ups post-Parkour was 6 no-kip max, I think I'm getting towards the end of my microcycle.

Legs are really stiff and painful during landings.

070210 Sunday - Rest Day.

No training today.

Rest Rest Rest Rest.

Right shoulder is fully functional but there is still some strain that won't go away, hope it's ok.

25th Jan 10 to 31st Jan 10

250110 Monday - Active Recovery.

Slight ache in right knee/shin.

5km run in half hour.

20-25-20 [ crunches, push-up, flutter kicks Co4]

260110 Tuesday - Upper body day.

Still feeling some fatique from the flu.

Short warm-up jog.

400m in 1:13 min to warm up further.

Rail walk 5 metres x 20 reps.

4 metre rope, 3 x w/ hands only, 4 x w/looping legs.

6 dips on parallel bars.

10minutes rest.

Attempted 3m wallclimb, failed after many tries.

6 OG pullups, 6 corner-rail dips.

5+1 OG pullups, 6 corner-rail dips.

4+1 OG pullups, 6 corner-rail dips.

6 UG pullups, 6 wall dips.

5+1 UG pullups,6 wall dips

6L+6R Monkey Pull, 12 push ups.

4L+4R Monkey Pull, 12 pushups.

500m jog cooldown.

270110 Wednesday - Basketball.

Feeling a little sore, SOC is tomorrow so I've decided to stop training.

1 hour basketball, light.

280110 Thursday - SOC and night training.

Very sore in my arms and core, bad news for SOC.

Failed my SOC with a timing of 16:54 after I missed the swing trainer by one rung, therefore redoing 5 times and 3 times for low lope.

Night training

4 rounds for time of: 400m, 2 rope climbs, 12 x [squats, monkey pull, pushups, leg raise, burpees]

Relay with a friend, so I rest when he works and vice versa.

Timings for 400m and overall:

1 - 1:21, 5:53

Rest - 9:28

2 - 1:33, 6:40

Rest - 7:57

3 - 1:38, 7:15

Rest - 6:04

4 - 1:40, 6:20

Start of re-feeding, to get some good timing for my SOC and IPPT I have to get back on carbs.

290110 Friday - Speed training.

Failed SOC, so now all runs will be done in Long 4 with PT shoes.

5 x 60/90 run/jog.

2 sets x 20 [crunches, pushup, flutter kicks]

300110 Saturday - Parkour.

Feeling sore in my knees, but generally energetic.

2 hours working on wall runs, climb ups, precision jumping in the park.

Had a long pause half an hour into the training due to my friend being cut by glass on a climb up.

Climb ups significantly improved.

310110 Sunday - Weigh in.

No training today.

Today's weight range was between 84.5 and 85.8, have been cutting down despite.

Right shoulder has almost fully healed, but seems to have some residual chronic pain due to reinjury.

About 2 kg of fat loss in this month, very good month, hope I can keep it up. :)

18th Jan 10 to 24th Jan 10

180110 Monday - Active Recovery.

Feeling strain in my left thigh and legs in general.

3 km of jogging/walking.

Skipped static exercises completely.

190110 Tuesday - Outfield.

Legs no longer sore.

Outfield training my buddies as the "enemy", spent some time fooling around in the jungle.

200110 Wednesday - Outfield.

Knee pain setting in from jumping up and down armoured vehicles in boots.

Down with a flu too, which is giving me constipation and serious sneezing/fatigue.

Spent half the waiting and driving for my section.

Knee pain from keeping my legs tucked in the small driver seat.

210110 Thursday - Outfield still.

Flu getting worse. Constipation very bad.

Drove around, very light day apart from an hour of trail hiking to deploy target boards for training.

220110 Friday - Speed training.

Flu gets a little better, constipation still going on.

5 x 60/90 run/jog.

2 sets x 20 [pushup, crunches, flutter kicks]

Flu has taken out my ability to recover fast, felt really bad after the speed training, should not have participated.

230110 Saturday - Parkour.

Flu seems to have ended, but still some residual fatigue and also diarrhoea after 3 days of constipation.

4 hours working on wall runs, climb ups, some vaults, precision jumping in the park.

Learnt the pop vault today.

Gradually recovering my awareness after 3 days of flu-world.

240110 Sunday - Parkour

Feeling good, just a little tired from yesterday's long training, but my muscles all feel good.

1 hour of light parkour today before my buddy got injured.

Learnt to vault from a wall dip.

Right shoulder has almost fully healed, thanks to my flu and army preoccupation I had rested well this week and my shoulder's back in action, did not injure it again this weekend so I'm pretty sure it's settled. :)

No weight loss this week, feeling well recovered.

9th Jan 10 to 17th Jan 10

090110 Saturday - Parkour.

Right shoulder is ok. Feeling the power coming back after last night's revision.

Worked on and succeeded in turn vaults over a rail-wall, but strained my right shoulder when I slipped once.

2 hours precision work and climb ups.

Rest well for the new year!

100110 Sunday - Rest day.

Crapped my shoulder yesterday, now it's back to square one.

110110 Monday - Parkour

Shoulder a little better. Generally sore from drops and jumps, especially in my left calf.

2 hours on precision rail jumps, finally managed a broad jump from floor to rail and rail to rail.

Achieved new heights in wall running, reached somewhere over 3 metres.

New technique had to do with "looking up" with your steps, getting the jump and dig in both the floor and wall steps.

120110 Tuesday - Rest.

Resting cuz I'm way overtrained. Feeling tight in my left calf.

130110 Wednesday - Speed training.

Sore in my left calf and legs and in general.

6 x 60/90sec sprint/jog interval.

3 sets of 20 [push ups - crunches - flutter kicks]

Performance really sucked due to the shorter rest interval and my overall training fatigue.

140110 Thursday - Parkour.

Soreness in legs and general fatigue, so today's going to be light.

Tested my kipping pull-ups, got 10 over grip maximum.

Found some 3 metre walls in camp, so I started to climb them. Got up twice as a revision after many failed attempts.

Revised turn and gate vaults.

Tested my strict dips, got 10 maximum on a rail corner.

150110 Friday - Battalion Run Event.

Feeling so terribly sore in my calves, hamstring and thighs I really shouldn't be exercising or I'd kill my knees and achilles tendon.

3km Jog/Walk

20 pushups, 30 crunches, 20 pushups, 46 crunches for 46SAR.

160110 Saturday - Parkour

Rested yesterday as much as I could, but today the fatigue is still here.

Spent 3 hours working on wall runs and precision jumps. Also explored some height elements.

Strain in my left thigh, inner thigh and hip flexor, probably from the over use during wall runs. Finding it hard to bring left leg up quickly in a wall run. Wall running technique is getting better but I'm crumbling physically. Time to rest hard.

170110 Sunday - Parkour

1 hour of light parkour today with a new training partner, an old friend, to show him around.

Currently weighing 86-85 kgs, decided to re-feed in response to the general fatigue.

1st Jan 10 to 8th Jan 10

010110 Friday - Rest day.

Happy New Year.

020110 Saturday - Rest Day.

Rest well for the new year!

030110 Sunday - Intervals for 2.4km

Today the training started at 11:50, midday sun was terribly hot. Haven't run for 2weeks almost too, so this training was extremely torturous.

800m warmup run.

1700m in 7:16min

15 min rest

1700m in 8:19min

10 min rest

850m in 4:01min

5 min rest

850m in 4:11min

Felt like vomiting after the first two 1700s, the sun was just way too hot, breathing was hard during recovery rest, inhaling was weak, clearly a sign that I was out of shape from the long rest.

040110 Monday - Endurance test.

I was the only few who trained on my own during the block off, paid off.

Right shoulder still hurts so I have decided to rest my upper body for a week.

Ran ahead of most as I had my "activation" session the day before.

5-5.8km in 25:21min, not very fast but still quite satisfying.

Followed by 3 sets of [20 pushups, 20 crunches, 15 alt leg-raises]

050110 Tuesday - Slope training at night.

Not much soreness. Decided to skip carbs almost fully for the night, seeing some effects on my performance though.

Ran Up-Flat-Down Slope 3 times. angles : 10-15 degrees up slope, flat, 10-15 down slope.

H-Distances (Google) : 110m, 150m, 120m, 380m total.

3 reps : 1:10, 1:21, 1:25 minutes

compare with 151209 which was 5 reps at 1:15, 1:18, 1:21, 1:24, 1:26.96

There seems to be a direct effect of carbs on my performance. Obviously I have improved in speed seeing that my best run was so fast. But I failed to keep up the standard and the timings fell quickly, probably as I ran low on blood glucose, instead of linearly like I had seen in 151209. Carbs are important! But I'm on a strict diet this week to lose weight.

060110 Wednesday - Rest day.

Rest and rest.

070110 Thursday - Rest again!

Soreness in legs showing up.

080110 Friday - Speed training, Parkour and Weigh-in.

6 x 60/120sec Sprint/Jog interval.

3 sets of [20 pushups, crunches, and alternate leg raise]

Parkour at night, too tired so didn't do much. Fell on attempting a lazy-turn vault, no injuries.

Complete rest for my arms seems to have taken out the power from it, climb ups are really weak. Maybe they'd be reactivated after the light Parkour session. Not really sure if my lost in strength is due to my diet.

Currently weighing at 85kg, I seem to be losing a tad too much weight; expecting 1 not 2 kg a week. Too fast means I'm gonna burn out soon, but so far my training performance has not been affected, just slower recovery. Still glad I'm losing the weight though, not really focused on keeping my muscle mass high now, excess body fats are to be shed at all cost!

Good week! Tomorrow would be meeting a new guy for parkour, introduced by a friend.