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.