2016 Wk 32

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.”

Life’s Little Instruction Book

Mon 8th Aug 2016

35km of walking + jogging

  • paced WC during his 320km
  • Can feel some hotspots developing on the bottom of my feet, outside of ankles and left shin bone. (Maybe too much fast marching)

Tue 9th Aug 2016 

  • About 1hr of sleep last night

Active rest ~7km of walking

– still supporting wc albeit from a vehicle and mostly at pitstops instead of pacing

Wed 10th Aug 2016 

830am: Gymnastics 

WU – some skill work

  1. Muscle ups: 0.5-2-3-3-3
  2. Jumping lunges: 5-4-7-7-7
  3. Handstand push-ups: 3-6-4-5-4
  • Whole body aching except for upper body hence I decided to do this WOD
  • New RECORD: 3 Strict Ring Muscle Ups in a row!

730pm: Yoga 30mins

Easy one from Keep to learn chinese fitness terminology

Thur 11th Aug 2016

730am: Easy Run 

  • 20 mins
  • First time using Earth Runners
  • Amazing sandals, very durable and comfortable with a good barefoot feel.

530pm: Kettlebell Burpee Couplet 

  • 20mins AMRAP
  • 16kg KB Swings: 10-20-30-30-30-30-30-30-30-30 = 270
  • Burpees: 10-20-15-15-15-15-15-15-15-15 = 130
  • Really tiring couplet. I wanted to stop after 15 mins but decided to do it at a slower pace to catch my breath

Fri 12th Aug 2016
(Active Rest Day)

 AM: 20 mins of walking + 20 mins of meditation

 Sat 13th Aug 2016

8am: Sandbag WOD

WU: Carry Sandbag down to park, 30 Burpees, Sandbag Getups

Main Set: 20 mins AMRAP

  1. Sandbag Pickup & Carry (10m x 4): 1-1-1-1-1-1-1
  2. Sandbag Clean & Press: 5-5-4-5-5-5-5
  3. Rotational Lunge: 8-10-8-8-8-8-8
  4. Bent Over Row: 6-10-8-8-8-10-10

Total Time – 21:30 (Overshot to finish last set)

Sun 14th Aug 2016

745am: Gymnastics 

WU: 30 Burpees, 1 Arm pullups, muscleup, front & Back levers

Main Set: Tabata Sets

  1. Alt Inclined Rows & Alt Pistol Squats
  2. Alt Pushups and Core

745pm: Easy Run

  • 14 mins, 2km
  • 2nd time running with my new Earth Runners! Stopped the moment I felt my feet getting fatigued. Its okay. Will take my time getting used to them.


  • Mileage: 35km walk-jog, 3 + 2 = 5km easy jog
  • Gymnastics x 2
  • Sandbag x 1
  • KettleBells x 1
  • Had a great week, missed a couple of nights’ rest but totally enjoyed supporting Wei Cong on his 320km Ultramarathon.

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