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.