Active Rest Monday, Barbell Tuesday

"If you love life, don't waste time, for time is what life is made up of." - Bruce Lee Monday - Active Rest  615am - Yoga  1pm - SMR + Stretch  Full body self massage w small medicine ball (30mins) 15mins Soak in the Jacuzzi  Full body stretch In the Sauna (15mins) HRV: 77 (-7) … Continue reading Active Rest Monday, Barbell Tuesday


Enduring Endurance!

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee W11D5 - Kettlebell Friday 7am - Trail Run  Distance: 3.4Miles … Continue reading Enduring Endurance!

W10D3 – Chasing Bunnies and Coyotes

"We lose ourselves in the things we love. We find ourselves there too..." - 6PM - Desert trail Run Distance: 5 Miles Time: 55mins Notes: Took about 20mins for my legs to warm up sufficiently but after that, I felt like I was flying! Best trail run so far. Ankle feels so much better … Continue reading W10D3 – Chasing Bunnies and Coyotes

W8D4 – Strength + Aerobic 

"Good things come to those who sweat." 1730 Strength Circuit - 4 sets AMRAPS - Minimal rest between stations or sets 1. Weighted alternate grips pull-ups: 12.5kg/27.5lb 2. Weighted dips: 12.5kg/27.5lb 3. Rotational lunges: 20kg 4. Battle ropes: front & sides Will be making a YouTube video of this workout! Check out my channel @ … Continue reading W8D4 – Strength + Aerobic 

W7D1 – Aerobic + Strength

 Hours of Sleep: 6 (0100-0700) Sleep quality: 9/10 HRV: 78 Notes: Slept like a baby. Wonder if my normal sleep cycle is returning... AM - Aerobic  'Wake-me-up' Morning Trail Run:  Time: 20 mins Distance: 1.34 Miles Average pace: 13.5 min/mile HR: 162 ~ 185 (75 - 86% based on new max HR recorded on W6D6) … Continue reading W7D1 – Aerobic + Strength

W6D3 – Aerobic + Strength Endurance

Hours of sleep: 2.5 (0030-0300) Sleep quality: 9/10 HRV: 75 Reflection: Woke up at 3am again but this time I slept at 00:30am. Surprisingly, I was fully awake and refreshed, as if I'd slept a good 8 hours! Not sure what's happening but I did not take an afternoon siesta yesterday either. Maybe my sleep quality … Continue reading W6D3 – Aerobic + Strength Endurance

W5D1 – Aerobic + Conditioning 

8am - Yoga 130pm - Swimming Long steady aerobic at 60-70% intensity 50 mins: 42 laps Alternate between freestyle and breaststroke Reflection: Although HIIT might seem more time efficient because you can increase your VO2 max while burning almost twice as much fat, there are some aspects of endurance you just can't hit with HIIT. … Continue reading W5D1 – Aerobic + Conditioning 

W4D3 – Aerobic 

Swimming: Traditional Zone 2 Aerobic Training  50 mins AMLAP, completed about 1900m. Alternate each lap between freestyle and breaststroke. HR range: 174-150 Average freestyle lap: 1'10" Average breaststroke lap: 1'30" Stopped every 5 mins to check HR. Heart rate kept dropping from 174 the first few laps to 150 for the last few laps. I just … Continue reading W4D3 – Aerobic 


Swimming  45 mins AMLAP. 32 laps completed.  Alternate between freestyle (7-5strokes1breath) and breaststroke (5-3strokes1breath) every 50m HR: 170-180 Today was supposed to be strength day but my muscles were still aching so I switched it with tmr's program. No point grinding and risking another injury that could potentially set me back a week or two. … Continue reading W3D5 – AEROBIC

W3D3 – Aerobic

Swimming 45mins AsManyLapsAsPossible (AMLAP) *stopping only to check HR every 5 laps 31 laps alternating between Freestyle (5 strokes 1 breath) and Breaststroke (5-3 strokes one breath) HR: 160-180 Intensity: 70-80% Great aerobic session done in a fasted state. Intensity was low enough to work on technique but still garner a good cardiovascular response. Still … Continue reading W3D3 – Aerobic