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pulling and pushing

~200 pull ups
~260 push ups

Done throughout the day. Pull ups in sets of 10 and push ups in sets of 20

Long Run

1h50min run @ easy pace

Burpees, KB swings, Pull ups

3 rounds of:

30 burpees
30 KB swings (32kg)
12 pull ups

Time: 11:56

2 more weeks to 2015 burpee pull ups. Strained my left shoulder a little thus cant really do burpees for around a week and a half. Rather surprised that I can do pull ups tho. Have been increasing the number of pull ups done throughout the week. Didnt reflect it here but ill do around 300-400 every alternate day.

Run Intervals

50 minutes run:

5 rounds of:
~700m fast
~800m recovery jog

1 round of:
~400m fast
~400m jog

*Distance is estimated

Pull ups, KB Swings

15 minutes AMRAP:

5 pull ups
10 KB swings @ 32kg

15 rounds completed

Pull ups & push ups

EMOM 40 minutes:

5 pull ups
10 push ups

Stairs workout

10 rounds of:

14 stories stairs sprint

Target time : 1:30
Slowest time: 1:31
Average: 1:26

400 pull ups spread throughout the day

Rest day

Feeling sick

Elliptical intervals

10 rounds of:

1 minute on
30 seconds off

@ level 13 resistance

KB swings, Pistols

2 rounds of:

100 Alternating pistol squats
100 KB swings @ 24kg

Time: 20:11

Dragonflags, push ups

10 rounds of:

10 DF
20 push ups

Running Intervals

45 minutes of:

200m striding
200m jog recovery

Managed 15x 200m strides

Spinning

5 minutes warm up on stationary bike then,

10 rounds of:
1 minute on
30 s off

*100rpm @ level 10 resistance for hard efforts

Pull ups, KB swings, squats

5-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5 pull ups (10s rest btwn)

3 minutes rest then,

1-2-3-4-5-6-5-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5-4-3-2-1 pull ups (15 s rest btwn)

3 minutes rest then,

10-10-10-8-7 pull ups (1 minute rest btwn)


Then,

For time:

50-30-20
KB swing @ 32kg
Air Squats

Time: 4:33

Staircase sprints

10 rounds of:

14 stories stairs climb

Slowest time is 1:27

Weighted Pull ups and dragonflags

10-9-8-7-6-5-4-3-2-1

Weighted pull ups @ 20kg
Weighted dragonflags @ 3kg

Time: 33:37

Running Intervals.

10 rounds of:

1 minute on
1 minute off

Burpees

7 minutes Burpees AMRAP

145 done

Elliptical intervals

5 minutes warm up @ resistance level 6 then,

10 rounds on the elliptical:

1 minute ALL OUT
30 sec easy pace @ level 13 resistance

Deadlifts, weighted pull ups

5 rounds of:

10 100kg deadlifts
5 14kg dumbbell pull ups

Then,

100 burpees

4:48

Stairs run, push ups

5 rounds of:
21 stories stairs run
20 push ups

For stairs splits are as such:

2:12, 2:09, 2:23, 2:45, 2:33

Burpees, pull ups

10 rounds of:

1 minute burpees
1 minute rest

32,32,31,29,29,30,26,29,27,29

Rest then,

Pull up pyramid

1,2,3,4,5,6,7,8,10,8,6,5,4,3,2,1

Core workout

3 rounds of:

10 DF
3 minutes plank
100 leg raises
3 minutes rest

Extreme isometric lunges

5 minutes of isometric lunge hold each leg (broken up into sets)

KB swings, burpees

Afternoon

7 rounds of:
30 Burpees
30 KB Swings (1.5 pood)

Time: 18:26

Modified "Garrett"

Three rounds for time
76 Alternating pistol squats
25 Handstand push-ups
25 L-pull-ups

Time: 25:36

Burpees "sprint"

Morning

50 burpees all out (100s)
5 min rest
30 burpees all out (55s)
5 min rest
30 burpees all out (54s)
5 min rest
30 burpees all out (55s)
5 min rest
30 burpees all out (55s)
5 min rest
30 burpees all out (56s)

Iso-extreme lunge

Afternoon

1min x 5 right leg iso extreme lunge
1min x 5 left leg

Slow lunge, DF, KB swings

Morning

slow pistol each leg down
2m30s lunge (down) each leg

21-15-9
DF
KB swings @ 32kg

Push ups, pull ups

15 pull ups warm up then,

EMOM 20

5 pull ups
10 push ups

Then,

50 burpees for time

1:47

pull ups, burpees

Morning

3 rounds of:
15 pull ups
30 burpees

2 rounds of:
10 pull ups
20 burpees

2 rounds of:
5 pull ups
10 burpees

JT, Burpee superman push ups

JT
21-15-9
HSPU
Dips
Push ups

Time: 7:59

Then,

50 burpee-superman push ups-tuck jumps

Time: 9:11

Stairs climb, burpees

Morning

3 rounds of:

14 storeys stairs climb
33 burpees

Time: 11:35

Deadlifts, Pull ups

Evening

10 x 60kg DL
10 x Pull ups
10 x 80kg DL
10 x Pull ups
10 x 90kg DL
10 x Pull ups
10 x 100kg DL
10 x pull ups
8 x 110kg DL
10 x Pull ups

3 x 10 pull ups
2 x 8 pull ups
1 x 4 pull ups

Burpee pull ups, Dragonflag

Morning

20 burpee pull ups
10 DF
20 burpee pull ups
10 DF
20 burpee pull ups
10 DF
20 burpee pull ups
10 DF
20 burpee pull ups


Time: ~21mins (forgot to stop the clock)

GI Jane

Noon

100 burpee pullups

Time: 13:23

Burpees

Night

160 burpees

Time: 8:04

Dragonflags, weighted pistols

Morning

10-8-6-4-2

Dragonflags
Right leg pistol squat (w 18kg KB)
Left leg pistol squat (w 18kg KB)

Time: 16:08

Stairs, burpees

Evening

21 stories stairs sprint
100 burpees

Time: 8:19

Rest 7 minutes then,
100 push ups

Burpee, thrusters

Morning

15min amrap

5 burpee-superman push up-tuck jump
5 dumbbell thrusters (2 x 22.5kg)

8 rounds + 2 burpees

KB Snatches, Burpees

Morning

21-15-9

KB snatches right
KB snatches left
burpees

*KB snatches @ 18kg

Time: 8:39

Swings, push ups, squats

Noon

100 KB Swings (32kg)
100 push ups
100 squats

Time: 10:16

HSPU, Pistols

Morning

21-15-9

HSPU
left leg pistol squat
right leg pistol squat

Time: 8:47

Cindy & Dragonflags

Afternoon

10-9-8-7-6-5-4-3-2-1 Dragonflags

*after each set of DF do 2 rounds of Cindy

Time: 32:27

Burpees, Snatches

Morning

21 burpee-superman push up-tuck jump
42 alt arm dumbbell snatch (18kg)
15 burpee-superman push up-tuck jump
30 alt arm dumbbell snatch (18kg)
9 burpee-superman push up-tuck jump
18 alt arm dumbbell snatch (18kg)

Time: 16:27

7min rest then,

EMOM for 5 min,
AMRAP burpee-superman push up-tuck jump

10,5,5,5,5

Afternoon

4 rounds of:
10 pull ups
25 push ups

Time: 9:04


Then, front squats

10 x 40kg, 10 x 50kg, 10 x 60kg, 5 x 65kg, 5 x 65kg

Burpees, KB swings

Morning

6 rounds of:

25 burpees
25 KB swings (32kg)

Time: 17:04

Noon

70 laps swim (3.5km)

Afternoon

21 pistols each leg
50 push ups
15 pistols
50 push ups
9 pistols
50 push ups

Time: 10:49

Dragonflag for reps

Afternoon

4 rounds of:

25 burpees
25 KB swings @ 32kg

Monster Ultra 200 Race Report

Dedicated to my family, Eileen, my Scorpion friends who  took time off to support me for this race. They most certainly had seen the worst state that I was in and yet they not only were patient with me, but stayed by my side all the way to the finish line. Also dedicated to the Avengers, for tanking the project preparations  during the weekend that I was racing and still find time to come down and support me.

The Monster Ultra is definitely the most challenging race that I had attempted to date. From as long as I can remember, I never once had doubt of myself in completing a race. Not even for my first Ultra, the Sundown 100km.  I find 100km races still rather manageable as coming from a cross country background, having clocked weekly mileages of 100-120km before, the mental edge knowing that you ran 100km in total mileage for consecutive days really gives you the extra boost in confidence to finish the race. Nevertheless they are not to be underestimated. However, I had not in my life, attempted to up my mileage to 200km a week, and I am not even close to 160km! 200km to me, was a rather huge step into the world of the unknown. Doubt were most certainly present in the days leading up to the race.

Training progress

The realization of insufficient conditioning only struck me in September, after I had done the Craze Nut 101km as the experience was not a really great one ( I ran alone, without support because I did not sign up for the race).  Thankfully, it was still had 5 weeks out and I still had sufficient time to train up adequately for the race. Thus I set out to ramp up my mileage in order to further condition my body to the brutality of the 200km. The punishment endured at Craze Nut 101km was a sharp reminder as to how much more I would have to improve in order to tackle the 200km. Thus, I planned to do as many 30km  runs as possible after the Craze Ultra leading up to the Monster Ultra, with another speed session in the middle of the week and the rest of the days would be adopting crossfit as a form of strength and conditioning to transform my body into a 200km killer machine.

Everything was progressing well. I was improving rather quickly, feeling stronger after each training session. However, after my 5^th 30K run, I came down with flu 2.5 weeks out from race day, which was probably, as my doctored told me, due to the haze. I was desperate to recover quickly and continue training, eager to get in some last minute miles to reassure myself that I was conditioned enough to tackle the 200km, however, having ran competitively since 13, I knew, as much as I hate to say, it is better to go into the race slightly undertrained, in tip top health to struggle through the race than to train through an illness and entering the race sick.

Finally, 3-4 days before the event I was fully recovered. I went for a slow 10km jog 2 days before the race to get the feel of race pace on the day itself and discovered that there was a tingling sensation in my ITB. It appears that my ITBs were rather tight and thus contributing to this sensation. Being worried, I did some foam rolling, stretching and avoided running till the race itself. Although the events leading up to the race was not a smooth sailing one, I remained optimistic, convincing that should I make it to the start line healthy and injury free, I would push through the 200km.

Logistics

Conditioning the body alone is not enough. To tackle a race this long will require extensive support from your crew, to provide you with constant supplies of your needs, be it food, drinks, medical. One week out from the race I actually met up with my friends together with my family to discuss the crew support plan. In the end, it was agreed that my friends will take 12hrs night shift, whereas my parents, together with my girlfriend, will take the day shift. We planned down to the details, as to where could be the possible stop points, what I would like to eat at each checkpoint, my possible needs, my targets for the race, etc.. the meeting took about 3 hours before we are finally done with a comprehensive support plan. In essence, my plan was to stick to a diet of bread and isotonic drinks, taking them at 

10km intervals with seeing my crew every 5km.

There were lots of stuff to be bought! Medical supplies such as painkillers, cold and hot spray, bandages, plasters, antiseptic, etc. Food, bottled water for my hydration bag, isotonic drinks, ice box, spare clothes, spare shoes, windbreaker.. The list is endless. By the time I layout everything for item check the day before the race, I felt like I was going out for a camping trip instead of a run!

RACE DAY

So D-day finally came. I was still rushing my project in the morning and early afternoon, eager to get as much done as I know I will have the weekends burnt. During the late afternoon at around 4pm, I tried to get in a nap but I was too excited to do so. All I was thinking about is the race and I cant wait to get to the end of it! I was so excited that I don’t even have the appetite to eat much of my dinner that evening.

Finally I was at Macritchie Reservoir, the start point and end point of the race. Being an hour early, I went to collect my race bibs and sectional maps provided for the race. The sectional maps were maps which showed 10km of the route at a time, B6 size. I took my time to pin my race bibs to my hydration bag and my running singlet, applied some Vaseline on sensitive areas and waited at the carpark eagerly for the race to start. It was a very humid night – I was already sweating even before I started running!

At around 845pm the race organizer, Ben Swee, gave us a safety brief and explained how the support by the organizer will be done. It turns out that there will be only one vehicle, with food and water supplies, roving along the race routes. In addition, one ambulance will also be providing roving medical support. I felt that I was lucky to have brought along my crew if not I would have to go through the hassle of buying food as I highly doubt I will have frequent encounter with the supply vehicle. After the brief ended the race officials gathered us at the start line and I felt the surge of adrenaline once again. As I was getting ready to run out of the start line, one of the race officials issued a sparkler to every participant, stating that after the last sparkler is simmered the race will begin. Halfway through the igniting of sparklers I was getting restless and impatient. WHY CANT THEY JUST START ALREADY?! It felt like eternity before the last sparkler simmered and the race director flagged us off. 0km down, 200km to go!!!!!

The Race

0-10km

Once out of the starting line, I felt an abundance of energy within me. I felt light and great. Perhaps  the tingling sensation of the ITB, as well as the illness before that which forced me to take rest, allowed me to fully recover before attempting this race which thus explains the great feeling – starting the race fresh. I was on pace, and I felt like I could go on forever. I was supported by Hong Yew and Hazel, who provided me with ice cold 100 plus at the 5km mark as well as some food at the 10km mark. I was feeling great, however, I held back, knowing that the suffering would kick in later on in the race if I let my adrenaline take control of me.

10-20km mark

10km mark was outside Sembawang Air Base, from there I ran to the next checkpoint which is outside Kranji MRT Station. This was my first time running past woodlands MRT. As I ran past the MRT station and residential areas, the surroundings became more quiet and peaceful. I briefly enjoyed this short moment of solitude. Sometimes running alone have its pleasures too. Hong Yew and Hazel continued to provide me with leap and bound support from his car and I am still consistently getting in fluids and food. Everything is going well so far.

20-30km

From Turf Club, the next 10km will be a rather boring one as we will travel to the industrial areas in Lim Chu Kang, then Kranji Dam, to Neo Tiew Road then to the long stretch of road at Lim Chu Kang. I was running towards Kranji Dam when Hong Yew’s car drove past me and out comes my first pacer of the race -  AKUJK aka Jian Kai AKA the beast AKA the hulk. I was glad that he joined me at this stage of the race as it would be rather dangerous to run alone along this stretch – we are running along the roads with no pavement at the sides so it is crucial to have a buddy to watch out for each other. In addition, dogs are present in those areas and the last thing I want is to be attacked by one so early in the race. I felt that by having a buddy will deter the dogs from attacking us. I was still going strong along this stretch of road. No doubt it is boring, however JK kept me well distracted with his unusual pacing method - His pace is not consistent, constant change in speed throughout the time he was pacing me – Sometimes he sprints forward, sometimes he does a brisk walk, sometimes he did some cadence work,etc..This thus is able to distract me and thus the boredom wasn’t as bad as it would be. At certain point of time Hong Yew will be driving directly behind us, to act as a warning to incoming vehicles. At 2-3am though it is a peaceful and quiet place to run at but this area is also thus prone to reckless speeding drivers.

30 – 40km

This is the stretch that stretches across the long stretch of Lim Chu Kang Road, past Jalan Bahar and then down towards Boon Lay way. When I reach Lim Chu Kang Road, I began to run in a ‘zoned’ out state. I was a rather nice feeling. Basically I was stoning and running all the way. Everything just happened because of muscle memory. Hong Yew drove behind JK and I and provided me with water and food regularly. JK was carrying my water bag so whenever I needed water I just have to reach out and drink from the tube. We made it look like JK was breastfeeding me initially however, we got the hang of it rather quickly and I could drink on the run just after a few tries. This stages of the race everything still felt great, no aches and no pain in my ITB. A really good sign.

40-50KM

When we reached the 40km mark, which was a Shell station next to Boon Lay Way, the pacer duty passed on to ALBERT. I was really glad to see Albert, now that I have an additional friend joining the crew, my mood lightened up from running the mundane stretch along Lim Chu Kang Road. Here on we will run to West Coast Park’s Macdonalds where we will link up with the rest of the crew. The route was seriously boring as it is now 3-4am. There is very little cars on the road and all you can see are long neverending stretches of roads. Along the way I felt a drop of water or two then I was like “Dammmmmmnnnnnnnnn..” It was starting to drizzle. I was really worried that it will turn into a torrential rainfall and that would mean I have to run in the cold. Not exactly keen on that. Thankfully, it was only a passing drizzle. I was also starting to get a little sleepy and things are starting to get a little harder mentally. Physically I was still alright. When Bert and I reached the Macdonalds I lay down on the ground, to relieve some stress on my back, which was aching a little (I don’t know why). Shortly later the rest of the crew came and Hong Yew, JK and Albert all worked together to give me a massage. It FELT SOO GOOD AHAHAHA. I was also a little sleepy by then. Took in some fluids, had some bread again changed my socks and lay down for awhile more. After half hour of rest, I proceeded on with the race.

50-70km

This 20km brings me from West Coast, up to Clementi, to Bukit Batok, Bukit Timah and all the way to Toh Tuck Avenue. It is close to sunrise and by this time I was already 15 minutes off my pace. My legs were starting to ache a little and I was doing slightly more of a run-walk pattern to conserve strength. At the 60km mark I was really hoping for the sun to rise as I was feeling very sleepy from the earlier portion of this stage. That feeling reminded me of outfield days in NS when we didn’t get to sleep for a few nights. At 70km we met up with Hong Yew and the crew. I was still feeling rather sleepy despite it already being day time. We refilled my waterbag and I ate somemore of my blueberry bread, which is starting to get a little boring as I had been eating that for quite a while. Furthermore, when taken with liquid, the bread will cause bloating in the stomach and I had been running with a weird feeling in the stomach for the past 30km.

70km – 80km

The last 10km that my friends will crew me. After that the duties will be handed over to my family and there will be no pacers for the next 20km till 100km. I felt re-energized, knowing that I will be able to see Eileen and my parents and this 10km felt strong. HOWEVER, Bert and I nearly got lost as we took a wrong turn at Dairy Farm Road. Instead of turning to Hillview Drive we continue to head down Upper Bukit Timah Road. Luckily I sensed something was wrong and checked the map and fortunately, we were at a Junction whereby we just had to make a right turn and head all the way down to the other side of the road then we will be back on track again. When we finally reached Blackmore Drive and linked up with my parents and Eileen my friends left and I was running alone again.

80-100km

After 9 hours of company with a pacer, it felt incomplete to run without one. When I resumed running after a short rest at Blackmore Drive suddenly I felt someone turned off the Master Switch within me. I could not run. I began to walk more and then when I reached Holland Road, I realized I was hungry. Fortunately my mum cooked some porridge and I took abit of it. Though I was hungry, I could not eat much I just didn’t know why. But it feels good to eat something different, after a 12hr of diet on bread and Isotonic. It began to drizzle again. After eating the porridge I felt better and could continue to run alittle again. However, the issue with porridge is that it is easily digestible and at 85K I was hungry again and had to eat again. This carried on every 5km till the 100km mark.

When I reached the 92KM mark, Eileen joined me to runJ Felt so much better to have someone running with you. We reached the bottom of Mount Faber and I decided to walk up to conserve energy since the climb up was actually very long and steep. It had been a long time since we last gone up Mount Faber together and I totally enjoyed the walk up with her. Glad that I was able to “Pak-tor” and run a race at the same time HEHE! It still took q abit of effort to walk up Mount Faber, given that I had already ran 90+ km. There we linked up with my parents. I had a little more porridge and enjoyed the breeze for a moment. That day was rather hazy and everything that I saw from the top of Mount Faber was a blur. The tranquility of the surrounding makes me feel much better. Soon after, we head down Mount Faber and linked up with Kok at Telok Blangah MRT Station. When I saw Kok I was…too tired to be happy. The weather is getting hot by the minute. The three of us ran all the way to Labrador MRT, through Labrador Park and towards Keppel Bay. It was very humid. There was no breeze at all and I was suffering rather badly. Struggled through Keppel Bay, didn’t have the energy to appreciate the scenery and FINALLY hit the halfway mark at 2pm. I rested at the carpark opposite Seah Im food centre. I tried to get some shut eye but because the weather was soo damn hot, I just couldn’t. Took a 45 minutes break, changed my shoes because they were a little wet from perspiration dripping down my legs. The feeling was so good. When you are uncomfortable like that every single thing that makes you feel slightly better youll appreciate it. I even changed my top. The warm top boosted my spirits and I felt better immediately after changing into dry apparels. And yes I was feeling a little cold despite the hot afternoon. Weird.

100-120km

I felt much better after changing into dry shoes and clothes and after some porridge and a short rest, I was hitting the road again, this time at q a good pace. I managed to sustain it till MBS then I crashed again. This time round, it was a rather huge crash. I managed to struggle till Marina Barrage where my parents linked up with me again. I had some porridge but when I left again. I could not run. I just could not I don’t know why. Maybe it is mental? Maybe it is the diet?? (more on that later) or is it my training was inadequate? I am not sure. I was in despair. I could only do what I can. Walk. And walk it is. All th way from Marina Barrage all the way to Tanjong Rhu. There, I saw a fellow competitor and IMMEDIATELY, I felt much better. Now that I am typing this report, maybe it is really all in the mind. But I was able to carry out a jog for a while. Till I reached Old Airport Road and I crashed again. It was so bad that I nearly walked all the way to the 120km mark, which is the junction pass Victoria School going towards Bedok. I was really happy when I saw the support vehicle parked there as I was running low on fuel. Immediately took some coke and potato chips from there. We sat there and I did some stretching till my parents came with black herbal chicken soup and rice. I gobbled down everything. That was my very first solid meal since……..24hours ago. I felt full and satisfied. Shortly after I finished my dinner, Hong Yew linked up with us. There he took over the pacing duty of Kok and my girlfriend towards Bedok Reservoir, which is the 135km mark where 

John will take over the crew duty from my parents and Eileen.

120- 157km

This part of the race is what I can consider the worst part of the race. Due to the long rest that I had at 120km and the food that I took, I was able to set out rather comfortably, and despite being tired, being able to set out on a walk-run routine. We ran past East Coast Road, then to Still Road. All that while everything is still going well, but when we finally reached Upper Changi Road, I felt bad again and this time round I walked from Bedok MRT to Expo. I was feeling really sleepy and frustrated and though I should just walk till I feel better then I start running again. During the walk I ranted a lot to Hong Yew. It made me feel slightly better. I think there is really a huge difference running alone and with someone by your side.  Looking back I feel quite bad but I just cant help it at that point of time. I guess there is always this part of ultra where you will need to communicate with someone, just to keep your sanity. For me it is always to talk to my friends or Eileen. During the Craze Ultra, because I was racing alone, after the race I experienced a few days of mental trauma from the race due to the torture that the mind had to go through during the race.

 At Simei, Hazel joined the run. I felt really bad that I had due to being crew support for the race, the couple lost substantial amount of sleep. When Hazel linked up with us, we had a short rest at a public bus stop. I was so tired that I just lay down on the floor and fell asleep immediately. I didn’t even know till Hong Yew woke me up and he told me that I had already slept for 15 minutes! But after that sleep I felt slightly better and I could carry on a consistent run/walk routine all the way to Bedok Reservoir.

I was REALLY surprised to see the Avengers waiting for me at Bedok Reservoir. It was a confidence booster and that brighten up my spirits, which was really at a low for quite awhile since the 110km mark. I was also really happy to see John. At that point of time I guess I was too tired to show any emotion but I was feeling very grateful for everyone who had supported me or visited me so far. John was a huge fitness fanatic. Unlike me he is all fitness, down to the nutrition level. I guess he would have scrutinized my meal plan. He fed me with bulletproof coffee brewed with butter and a drink which is a mixture of coconut juice, coconut, flaxseed and other superfoods in it. I guess I know at that point of time my nutrition plan is indeed screwed up and thus, I just had to give it a try. A brief rest and chat with the Avengers and John, I continued my run with HY and Hazel to 140km where we will linked up with JK and John again. Along the way, we passed by long stretches of road with nothing in sight. It is also already night time - around 11pm and the sleepiness is setting in again…..

We linked up with JK and John at 140km along Tampines Avenue 9. There I got a massage from Hong Yew and I ate some fried noodles that JK had bought. It tasted so damn good. Was so tempted to finish it all but I still had to run…Hong Yew and Hazel stopped pacing me there and JK took over. We ran all the way to 145km mark which is just nxt to Eileen’s house. There I took a 1hr nap. I fell asleep immediately at the void deck when my head hit the hydration bag (my pillow). I was woken up by JK and Eileen when my napping time is overL I was really groggy and had to limp up to Eileen’s House where I took a bath. It was really cold and I was shivering even when I was showering in warm water. The feeling is similar to showering when having a fever.  The shower woke me up a little and I continued running after that. I could move at a pace for a while till Changi V and after that I crashed again. This time it was a 7km low period. I walked all the way. I was sleepy, my legs were heavy and refused to move. Once again, I told myself to be patient, just relax and walk. Nonetheless I was really tired and I did not realize that I was showing a very black face. Eileen accompanied me throughout this journey and she is optimistic, despite me showing the very tired face she constantly cheered me on and encouraging me. I was really grateful that she did that. To John and JK also thanks for putting up with those face of mine and the short replies of umms and ahhs  during that period.

157-200km

After that period, I suddenly checked my time. It was 820am and I still had 43km to go. I freaked out and instantly became awake. Suddenly, the idea of not finish became very real. Despite the reassurance by my crew, I decided to just push all the way. It is do or die to me. For me, it is untruthful of me if I said that I never thought of giving up. That thought DID come to my mind. But I know, I will NEVER take that path. The thought of the feeling of regret should I give up came to my mind, the thought of the disappointment of my Crew members came to my mind the thought of my pride came to my mind and it is as soon as the thought of giving up came to my mind, it went away. Instead, I was thinking of the medal waiting for me at the finish. The thought of my future ultramarathon plans. All these came to my mind. I was, at the 157km mark super determined to make up for lost time and make a strong finish in this race.

I carried on at a very good pace. A pace which is so much faster than the one which I had been traveling at for the past 14hours. After a short stop for a breakfast of Economical bee hoon, I sprang off. At Punggol waterway, I was joined by Almo and Bert (once again). We ran all the way at a rather fast pace, stopping only for short periods of time to get in a massage or get in some food. No time was wasted. Once I had gotten enough of what I need we continued moving. I felt more awake and my legs were suddenly energized. We ran past Serangoon, Sengkang, Yio Chu Kang, Serangoon, Ang Mo Kio, where we were joined by Anders. We continued till Khatib MRT Station where Almo left and shortly after at Chomp Pang Camp, Kok and Eileen joined us. By that time I had covered 30km in 5 hours – a sharp contrast to Saturday when I took 10 hours to just cover 40km. The finish was really strong I literally ran the last 5km without stopping at all to walk. It was really hot but Albert, being such a good pacer and after running side by side with me for 50km, constantly fed me with water from my water hydration bag that he carried for me to ensure that I can continue at this strong pace. I felt awake, refreshed and strong. I crossed the line with a time of 43h40min and felt a rush of relief. The relief that it was finally over.

Lessons Learnt

I felt that I could have done better, possibly a sub 40hrs finish if I was able to handle my mid race a little better. I think the poor performance of the mid race was due to:

-Nutrition

I guess my nutrition of bread and isotonic is totally flawed. As I had mentioned earlier, bread causes bloating and actually made me rather uncomfortable, giving me a false sense that I am full but actually I am still lacking in calories. Thus this might have caused me to crash numerous times. What I had found out is that soup with rice works really well for me as I had taken that for the entire last 1/5 of the race, where I performed rather well. In addition I did not try out what foods work for me during training and thus this had caused me to suffer costly. What works for 100km MAY not work for 200km.

-Lack of Sleep

200km, unlike 100km is a very long race. Unless you are running competitively, it is always better to factor in some form of rest.  In addition, I realized that I had not scheduled night training runs and that might have caused me to not be used to running at night.

-Mental

Probably not enough visualization done. Or rather I did not know what to expect. What could be done the next time would be to go through the hardest part of the race (middle) constantly to know what to expect. In addition, long runs could be longer to give a mental edge in running races longer than 100km.

-Training

Include in more long runs probably up to 5-6hrs long and at a much slower pace to acclimatize time on feet even more. However I feel that the implementation of Crossfit had benefited me greatly as it kept my ITBS at bay.

SO..THIS IS MY MONSTER ULTRA 200 REPORT! TILL NEXT YEAR!:)

Afternoon

10 sets of:

10 barbell thrusters (40kg)
10 pull ups

Monster Ultra 200

31st Oct - 2Nov

200km run

43h41min

Morning

5km run

Night

21-15-9

DF
Pistols (each leg)

Morning

20km run

Evening

10 DF
50 KB Swings
8 DF
40 KB Swings
6 DF
30 KB Swings
4 DF
20 KB Swings
2 DF
10 KB Swings

Time: 10:10

*Swings @ 32kg

Evening

500 burpees

Time: 37:27

Morning

21-15-9
Burpees
Left leg pistols
Right leg pistols

Time: 9:30

Morning

15km run

Noon

5 rounds of:
10 pull ups
20 push ups

Noon

30km run

Afternoon

30 minutes:

Odd minutes 15 Thrusters @ 32kg

Even minutes 15 Burpees

If cannot complete 15 in a minute do your max, if 15 completed rest for the remaining time in the minute

7 minutes rest then,

100-75-50-25

Squats

Leg raises\

Time: 8:14

Evening

300 burpee pull ups

Time: 52:00

Afternoon

Cycling (Recced route of 200km from Tampines Ave 9 to Lor Halus)

Afternoon

75 laps around the track (30km)

Afternoon

50-40-30-20-10

Push Ups
KB Swings @ 32kg

Time: 11:16

Morning

8km tempo (started slow, gets progressively faster)

Night

15km easy paced run

Night

21-18-15-12-9-6-3
Burpees
Squat Jumps

Time: 5:48

10 minutes rest then,

5 rounds of:
20 burpees
20 KB swings

Time: 8:38

Morning

21-15-9

DF
Pistols (each leg)

Time: 11:38

Night

50-30-20
Burpees
KB Swings @ 32kg

Time: 9:38

Afternoon

1-20

burpees

KB swings @ 32kg

Time: 21:57

Morning

3 loops around Macritchie Reservoir

~33km

time: ~ 3h30m

Afternoon

100m run
100 burpees
80m run
80 burpees
60m run
60 burpees
40m run
40 burpees
20m run
20 burpees

Time: 20:04

Morning

15-12-9-6-3
Burpees
5-4-3-2-1
Weighted pistols w 18kg KB

Time: 8:23

Morning

"Triple Murph"

Time: 1h50min

Night


200 kb swings(32kg)

Time:11:30

Morning

30 minutes AMRAP:

50 burpees
40 KB swings (32kg)
30 alt legs pistols
20 pull ups
10 HSPU

3 rounds completed

Noon

8 rounds of:

600m run
1 minute rest

Slowest 600m is 2:02

Night

5 rounds of:

20 KB Swings @ 32kg
20 burpees

Time: 8:32

Afternoon

150 burpee pull ups

Time: 18:38

Morning

5 rounds of:

10 DF
10 pull ups
10 HSPU

Time: 16:25

2 hrs on the elliptical, lvl 12 resistance

Morning

35 km run

Morning

15 rounds of:

14 storeys stairs climb w a 20kg back pack

Time: 1h40s

Morning

5 rounds of:
7 pull ups
21 burpees

Time: 8:12

5 minutes rest then,

5 rounds of:
30 burpees
30 KB swings @ 32kg

Time: 18:23

Morning

"GI Jane"
100 burpee-pull ups for time

11:59

5 minutes rest then,

5 rounds of:

20 pistols (each leg)
20 burpees

Time: 22:03

2x

5 rounds of:
10 DF
20 kb swings

Time: 10:18, 11:25
*5 minutes rest between sets

Craze Nut Ultra

101km run

Time: 15h06min

Afternoon

21-15-9
Pistols (each leg)
One arm KB snatches (each arm) (18kg)

Time: 12:07

Morning

15 minutes AMRAP:

21-15-9
KB Swings (32kg)
Burpees

3 rounds + 21 swings & burpees completed

Morning

100 burpees
5 pull ups
75 burpees
10 pull ups
50 burpees
15 pull ups
25 burpees
20 pull ups

Time: 20:22

Night

5 rounds of:

30 burpees
30 KB Swings

Time: 14:21

Morning

21-15-9

DF
Pistols (each leg)

Time: 11:50

Evening

10 HSPU
50 KB Swings
8 HSPU
40 KB Swings
6 HSPU
30 KB Swings
4 HSPU
20 KB Swings
2 HSPU
10 KB Swings

Time: 8:20

Morning

10 rounds of:

5 pull ups
10 push ups
15 Squats
20 burpees

Time: 21:04

Afternoon

50-40-30-20-10

KB Swings @ 32kg
Burpees

Time: 13:51

Morning

EMOM for 10 Minutes:

20 burpees

21 pistols
50 burpees
15 pistols
30 burpees
9 pistols
20 burpees

Reps for pistols to be done on each leg*

Time: 12:30

Evening

10 rounds:

20 burpees
20 KB swings @ 24kg

Time: 21:30

Noon

40 minutes AMRAP:

10 pull ups
25 burpees

Completed 14 rounds + 7 Pull ups

Night

10-9-8-7-6-5-4-3-2-1 Dragonflags

with 20 burpees after each set of DF

Time: 18:23

15-12-9
pull ups
HSPU

Morning

20 pull ups
50 push ups
15 pull ups
40 push ups
10 pull ups
30 push ups
5 pull ups
20 push ups
10 push ups

8 x 600m (1 minute rest)

slowest time: 2:07 & 2:05

Morning

50-40-30-20-10

Alt pistol squats
KB swings @ 32kg

Time: 14:15

quite a long rest later,

50 burpees
10 DF
40 burpees
8 DF
30 burpees
6 DF
20 burpees
4 DF
10 burpees
2 DF

Time: 11:33

3 rounds of:

75 Squats
21 pull ups
25 HSPU

Time: 13:25

7 minute rest then,

5 rounds of:

7 pull ups
21 Burpees

Time: 8:15

50km run

Afternoon

90 minutes swim

80 laps (4km) completed

Morning

20 minutes AMRAP:
7 pull ups
14 kb swings 32kg
21 burpees

7 rounds + 7 pull ups + 14 swings + 17 burpees completed

Afternoon

"Murph" (bodyweight)
Time: 32:00

8 minutes rest then,

"Forrest"
Tim: 40:30

8 minutes rest then,

5km run

Morning

50-30-20

Burpees
KB Swings (32kg)

Time: 9:07

Afternoon

21-15-9
DF
Pistols (each leg)

Morning

10 pull ups
20 push ups
9 pull ups
20 push ups
8 pull ups
20 push ups
7 pull ups
20 push ups
6 pull ups
20 push ups
5 pull ups
20 push ups
4 pull ups
20 push ups
3 pull ups
20 push ups
2 pull ups
20 push ups
1 pull up
20 push ups

15 minutes rest then,

10 pull ups
1 HSPU
9 pull ups
2 HSPU
8 pull ups
3 HSPU
.....
1 pull up
10 HSPU

Morning

8 rounds of:

600m run
1 minute rest

*slowest 600m is 2:05

Night

15 minutes AMRAP:

15 burpees
15 KB swings

11 rounds completed

full recovery abt 10 minutes then,

10 minutes AMRAP:
10 burpees
10 KB Swings

9 rounds + 10 burpees completed

*all KB swings @ 32kg

Afternoon

21-18-15-12-9-6-3

2 x 22.5kg dumbbells for thrusters
Burpees

Time: 15:39

Morning

"Cindy"

25 rounds + 5 pull ups + 10 push ups + 12 squats completed

Evening


21-15-9

Pistols (each leg)
KB Swings @ 32kg

Time: 7:17

Afternoon

21-15-9

HSPU
Burpees
KB Swings @ 32kg

Time: 5:29

Morning

5 rounds of:

10 DF
20 KB Swings @ 32kg

Time: 10:38

30km run

Morning

8 x 600m ( 1min rest in between)

Slowest time: 1:59

Noon

100 burpees

100 4ct flutter kicks

50 burpees

50 4 ct flutter kicks

50 burpees

50 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

Time: 27:30

Night

21 DF
33 burpees
15 DF
33 burpees
9 DF
33 burpees

Time: 9:49

Morning

3 rounds of:

21 Goblet Squat @ 24kg
21 KB swings @ 32kg

2 rounds of:

15 pistols each leg
15 KB Snatches (each arm) @ 18kg

1 round of:

9 weighted pistols each leg w 18kg KB
9 KB Snatches @ 24kg each arm

Time: 22:00

Morning

1750m run

Time: 6:00


Morning

Murph with a 20kg backpack

Time: 59:50

Afternoon

0:00 - 15:00

21 HSPU
33 burpees
15 HSPU
33 burpees
9 HSPU
33 burpees

Time: 7:37

Then,

21-15-9
pull ups
burpees

Time: 5:17

4 rounds:
25 burpees
25 kb swings @ 32kg

Time: 7:50

4 rounds of:
25 push ups
25 burpees

Time: 7:16

10 DF
20 burpees
8 DF
20 burpees
6 DF
20 burpees
4DF
20 burpees
2 DF
20 burpees

Time: 7:45

First 10 minutes for time:

4 rounds of:
12 pull ups
25 burpees

Time: 7:56

Then rest remaining time till 10 minutes then,

10 pistol each leg
20 burpees
8 pistol each leg
20 burpees
6 pistol each leg
20 burpees
4 pistol each leg
20 burpees
2 pistol each leg
20 burpees

Time: 9:38

Afternoon

In school:

-Least number of sets to 50 L pull ups
*Everytime drop from the bar do the same number of HSPU for tt set*

15-10-8-7-7-6

-full recovery then,

- 10-9-8-7-6-5-4-3-2-1
Barbell military press
Barbell bent over rows
*Barbell @ 40kg

Time: 6:51

-full recovery then,

21-15-9
Dips
Burpees

Time: 3:19

Reach home:

150 KB Swings @ 32kg

*everytime bell drop do 10 burpees

Time: 8:36, 40 burpees done

21-15-9

Left arm KB snatches
Right arm KB snatches

all @ 24kg

Time: 12:12

Noon

200m run
100 Squats
200m run
90 Squats
200m run
80 Squats
200m run
70 Squats
200m run
60 Squats
200m run
50 Squats
200m run
40 Squats
200m run
30 Squats
200m run
20 Squats
200m run
10 Squats

Time: 20:49

21 DF
50 push ups
15 DF
50 push ups
9 DF
50 push ups

*do them unbroken*

Morning

21-15-9

Pull ups
HSPU

*All sets to be unbroken*

Rest till fully recovered then,

Max rep burpees in 10 minutes but only start on burpees after:

21-15-9
Pull ups
HSPU

55 burpees completed

Evening

20km easy run to recover from the previous few days

25 60kg deadlift
15 80kg deadlift
10 90kg deadlift
8 100kg deadlift
8 110kg deadlift
3 120kg deadlift
1 130kg deadlift

With 25 burpees in btwn sets of deadlifts

Morning

3 rounds of:

21-15-9
burpees
KB Swings @ 32kg

Time: 12:30

4 rounds of:

10 pull ups

25 burpees

Time: 8:00

Then after 10 minutes rest,

5 x 20 burpees

3 rounds of:

10 DF
40 push ups

40-30-20-10

Burpees
kb swings @ 32kg

Time: 7:52

Morning

21-15-9

HSPU
DF
Pistols (each leg)

Time: 16:28

Morning

10 DF
30 Burpees
8 DF
30 Burpees
6 DF
30 Burpees
4 DF
30 Burpees
2 DF
30 Burpees

Time: 10:55

Morning

10 minutes AMRAP:

30 burpees
30 KB swings @ 32kg

4 rounds completed

For time:

50 barbell thrusters @ 30kg
50 push ups
50 deadlifts @ 60kg
50 front squats @ 50kg
50 burpees

Time: 21:43

Full recovery then,

5 minutes MAX burpees (119)

21 pull ups
21 burpees
15 pull ups
15 burpees
9 pull ups
9 burpees
9 pistols
9 burpees
15 pistols
15 burpees
21 pistols
21 burpees


Time: 15:55

5 minutes rest then,

21-15-9
squats
burpees

time: 2:28

Afternoon

21 HSPU
30 KB swings
15 HSPU
30 KB wings
9 HSPU
30 KB swings

*KB swings @ 32kg

Time: 5:54

3 minutes rest then,

3 rounds of:

49 KB Swings @ 24kg
49 Push ups

Time: 8:58

GI Jane
100 burpee pull ups

Time: 10:33

5 minutes rest

100 burpees
Time: 4:51

7 minutes rest

21-15-9
Pistols(each leg)
Burpees

Time: 7:51

Long rest, then completed one round of 49er challenge.

Then,

4km run on the track
Time: 15:15

Morning

21 burpees
75m sprint
18 burpees
75m sprint
15 burpees
75m sprint
12 burpees
75m sprint
9 burpees
75m sprint
6 burpees
75m sprint
3 burpees
75m sprint

Time: 5:06

Afternoon

50-40-30-20-10
Burpees
KB Swings @ 32kg

Time: 13:42

Morning

50-30-20
Burpees
Box Jumps @ close to hip joint height

Time: 11:52

Morning

5k run (hard)

Time: 19:07

Evening

10-9-8-7-6-5-4-3-2-1 Dragonflags
with 20 push ups inbtwn sets

Time: 14:35

Morning

2 rounds of:

10-15-25-50

KB Swings @ 32kg
Burpees

Time: 21:43

Morning

5 rounds of:

10 KB swings

2 HSPU

15 KB swings

3 HSPU

25 KB swings

5 HSPU

50 KB swings

1min rest

Time: 34:08

*KB swings @ 32kg*

Afternoon

25-15-10

Burpeee pull ups
Burpee

Time: 7:32

2 rounds:

25-15-10

Burpee pull ups
burpees

*2 min rest btwn*

Time: 7:05, 7:49

500 sit ups

Barbara

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats

time: 27:48

21 pistols each leg
21 KB swings
15 pistols each leg w 18kg KB
15 KB swings
9 pistols each leg w 24kg KB
9 KBswings

Kb swings done w 32kg KB

TIME: 21:20

Morning (7am)

tabata burpee (avr 10)
tabata push ups (avr 15)
tabata squats (avr 26)

Morning (1130am)

"Sprinting Fat Cindy"
20 minutes AMRAP:

3 pull ups
6 push ups
12 squats

2 x 35m sprint

(calisthenics done with a 20kg backpack)

13 rounds completed

Afternoon

30 thrusters
30 Clean and Jerk
30 front squats

All with 2 x 20kg dumbbells

Time: 10:00

Morning

25 minutes AMRAP:

5 DF
10 HSPU
15 KB Swings @ 32kg
20 Burpees

7 rounds + 5 DF + 4 Swings completed

Morning

100 burpees then,

10 rounds of:
10 pull ups
20 push ups
30 squats

then, 100 burpees

Time: 33:28

Full recovery then,

21-15-9
Pistols (each leg)
burpees

Time:7:37

Morning

3 rounds of:

15 pull ups
50 KB swings @ 24kg

Time: 8:48

Morning

22km run

Afternoon

16km run

Multiple high intensity workouts VS 1 Long workout in a day

Recently I have been doing many small workouts in a day of higher intensity to increase endurance compared to the previous season, where I typical go for a super long session in the morning and I found that by the 2nd or 3rd session of the day, I am typically experiencing high inertia to go at these hard workouts again.

An example would be today, where the break down of my multiple workouts are as such:

1st workout (morning, 9am):
3 x 50 burpees with 1 minute rest in btwn

2 min rest then,

6 rounds of:
25 burpees
25 squats

2nd workout (noon):

21-15-9
2 x 20kg dumbell thrusters
40kg KB swings

1 minute rest then,

50 burpees

3rd workout(night, 830pm):

4 rounds of:

25 burpees
8 dragonflags

The first workout still felt ok, the 2nd you can actually feel something and the last...well I actually felt a really high inertia going into the workout as I was already rather spent. It was a similar feeling to the feeling close to the end of a single long workout. Though this training havent been put to the test but I felt that it was actually effective in providing stimulus and overload to the body. Total training time at intensity for these 3 workouts combined is less than an hour but already I am feeling tired. The best thing is that it can be done as a pre meal workout, pretty good for working peeps!

Night

4 rounds of:

25 burpees
8 DF

Time: 9:56

21-15-9
2 x20kg dumbbel thrusters
40kg KB swing

Time: 5:50

1min rest then,

50 burpees

Time: 1:58

Morning

3 rounds of
50 burpees
1 minute rest

Time: 1:48, 1:48, 2:12

2 minutes rest then,

6 rounds of:

25 burpees
25 squats

Time: 11:18

Morning

200 KB Swings @ 32kg

Time: 9:21

Noon

4 rounds of:

40 burpees
400m run

Time: 14:31

Morning

21 pull ups
30 burpees
15 pull ups
30 burpees
9 pull ups
30 burpees

Time: 7:52

3 minute rest then,

10 rounds of:

5 pullups
10 burpees

Time: 10:23

Morning

15 minutes AMRAP:

30 KB Swings @ 24kg
30 push ups
30 squats

6 rounds + 10 KB swings completed

2 minutes rest then,

2 rounds of:

50 Burpees
10 HSPU

Time: 7:53

Noon

10 pull ups

20 push ups

9 pull ups

20 push ups

8 pull ups

20 push ups

....

1 pull up

20 push ups

Time: 11:51

1 minute rest then,

3 rounds of:

30 burpees

30 split jumps

Time: 7:09

1 minute rest then,

5KM run

Time: 20:44  Targeted time: 23:00

Afternoon

Edash day.Sprinting everywhere. At the end,

100 Burpees

Time: 4:00

Then after complete recovery,

EMOM for 5 minutes

20 burpees

Morning

6 rounds of:

20 burpees
20 squats
20 push ups

Time: 11:07

Morning

21-18-15-12-9-6-3
KB Snatches each arm (24kg)

in between each set of KB Snatches, do 3 weighted DF @ 3kg

Time: 16:14

2 minutes rest then,

21-15-9
pistols each leg
superman push ups

Time: 9:11

1 minute rest then,

100 KB swings @ 24kg

Time: 4:17

Afternoon

0:00

5 rounds of:
10 dumbbell thrusters (2 x20kg)
10 pull ups

Time: 8:49

10:00

4 rounds of:

25 burpees
25 push ups

Time: 8:58

20:00

21 burpees
15 dumbbell thrusters (2x 20kg)
9 HSPU

Time: 3:39

Noon

3 rounds of:

10 storeys stair sprints
50 KB swings @ 24kg
10 HSPU

*take elevator down*

Time: 11:13

Morning

100 burpees for time:

3:27

Afternoon

0:00

5 rounds of:
10 dumbbell thrusters (2 x20kg)
10 pull ups

Time: 8:49

10:00

4 rounds of:
25 burpees
25 push ups

Time: 8:58

20:00

21 burpees
15 thrusters
9 HSPU

Time: 3:39

Morning

at 0:00

3 rounds of:

30 burpees
30 KB Swing @ 32kg

time: 7:35

at 10:00

21 burpees
15 kb snatches each arm
9 HSPU

Time: 3:16

Afternoon

1200m run in 4:07

5 minutes break then,

4 x 400m (60s rest )
72,73,74,77

7 minutes rest then,

5 rounds of:

20 burpees
100m run

Time: 7:13

4 rounds of:

50 burpees
50 alternating pistols

25:41

Night

50-40-30-20-10

KB Swings @ 32kg
Push ups

Morning

20 minutes AMRAP:

20 burpees
20 kb swings @ 32kg

9 rounds + 20 burpees + 6 swings completed

Evening

5 x 10 pull ups
10 x 5 close grip pull ups
10 x 5 wide grip pull ups
2 x 10 pull ups

Morning

38km run

Morning

5 x 10 DF
5 x 10 Toes 2 Bar
10 x 10 hanging leg raises

Evening

50-40-30-20-10 Burpees
10-8-6-4-2 HSPU in btwn burpees

10:25

Morning

5km tempo

19:54

Still feeling weak from flu, upper body aching from ytd.

Afternoon

10 rounds of:

5 pull ups
10 push ups
15 squats

Time: 8:14

Morning

5 rounds of:

10 pull ups
30 push ups

then 10 rounds of:

5 pull ups
15 push ups

114 days to monster ultra!

Morning

6 rounds of:

14 stories stair sprints

Time total excluding rest: 8:29

115 days to monster ultra!!

Noon

5 rounds of:

30 burpees

30 KB swings @ 32kg

Time: 15:23

10 minutes rest,

21-18-15-12-9-6-3

burpees

KB Swings @ 32kg

Time: 9:08

116 Days to Monster Ultra!!

Noon

50 burpees
2 DF
40 Burpees
4 DF
30 Burpees
6 DF
20 Burpees
8 DF
10 Burpees
10 DF

Time: 13:21

2 minutes rest then,

5 rounds of:
10 pistols each leg
10 KB Snatches each arm @ 18kg

Time: 16:37

Still down w flu, but trained anyways.

Rest Day

Down with flu

21-15-9

Burpees
HSPU
KB Swings @ 32kg

Time: 7:00

118 days to MONSTER ULTRAA

4 rounds:

10 pull ups
10 HSPU
15 push ups
10 KB snatches @ 18kg each arm
20KB Swings @ 32kg

Time: 16:48

119 days to monster ultra

Morning

2.4km run (7:56)

*Feeling sore in the quads and lower back after the pistols and burpees ytd, felt that timing could be btr if i were fresh*

full recovery

3 rounds of:

50 KB swings @ 24kg
100 leg raises

Time: 12:26

Evening

50-30-20

right pistol
left pistol
basic burpee

Time: 19:13

120 Days to Monster Ultra

Morning

100-90-80-70-60-50-40-30-20-10 basic burpees
1-2-3-4-5-6-7-8-9-10 DF in btween each set of burpees

Time: 36:32

Evening

5 rounds of:

30s KB swings @ 32kg
30s squats

full  recovery then,

50 KB swings @ 32kg

Afternoon

50-40-30-20-10

KB Swings @ 32kg
push ups

121 Days to monster ultra!!

Morning

5 rounds of:
30s burpees
30s push ups

5 rounds of:
30s burpees
30s squats

5 rounds of:
30s burpees
30s push ups(odd sets)/squats (even sets)

Full recovery in between each huge sets

Night

5 rounds of:

40 basic burpees
10 HSPU

rest

200 basic burpees

122 Days to Monster Ultra

Morning

EMOM 30 minutes:

20 burpees ( no push ups)

Night

5 rounds of:

40 KB Swings @ 32kg
20 push ups

time: 13:25

123 days to monster ultra!!

Morning

4 rounds of:

50 step ups (right leg)
50 basic burpees
50 step ups (left leg)
50 4 count mountain climbers

124 days to Monster Ultra!

Morning

Tabata burpee (80)
Tabata KB swings @ 32kg (80)
Tabata burpee w/o push ups (96)

10s rest between tabatas

Morning

15 x 100m striding (with a jog back)

each 100m getting faster

Night

2x Tabata:

32kg KB Swing

complete rest in between tabata

126 days to monster ultra!

Morning

50-40-30-20-10

32kg kb swings
basic burpees

time: 12:38

127 days to monster ultra!!

5 rounds of:

10 pistol squats each leg
20 kb swing @ 40kg

15:57

50 kb swing @ 32kg

Night

10-9-8-7-6-5-4-3-2-1 DF

w 40 burpees (no push ups in between DFs

time: 25:31

128 days to monster ultra!!

Morning

5 rounds of:

3 minutes AMRAP burpees
1 minute rest

100,101,101,102,102

*full recovery*

2 rounds of:

1min30s burpees
1min30s rest

50,54

*all burpees no push ups*

129 Days to Monster Ultra

Morning

7 rounds of:

600m run (target time 2 minutes)

1 minute rest

All sub 2 minutes except the 7th rounds is 2 minutes flat

Afternoon

1hr on the elliptical (resistance 12), 940 calories

130 days to Monster Ultra!!

Morning

For the whole movie of SWAT (1h40mins), AMRAP:

15 burpees (no push ups)
15 KB Swing @ 24kg

50 rounds completed

easy pace.

131 days to monster ultra!!!

Morning

4 rounds of:

10 pull ups

50 burpees

4 rounds of:

5 DF

25 burpees

4 rounds of:

5 pull ups

25 burpees

Time: 29:41

100 burpee finisher

*no push ups for all burpees*

132 Days to Monster ULTRA!!

Morning

~27km run (easy-moderate)

The first long run to prepare for the Monster Ultra. It was a really really hot day. Damn bloody hot. I think it is around 35 to 37 degree Celsius.

I started out from my house to Marina Barrage at 0945 and reached an hour later, totally destroyed by the scorching heat. I drank from the water cooler but it was not able to satisfy my thirst.

I decided to make my way to Esplanade to meet my friend to continue the next half of my run. I was suppose to meet him at 10. I reached on time but he arrived 20 minutes later. It was a good thing I guess, at least i get to recover a little from the heat by seeking shelter.

After linking up with my friend we stopped by a Cheers where I bought a 1L Nutritea and gulped it all down. Terrible weather. I was rather dehydrated considering that I only drank a cup of water before heading out to run.

We ran all the way to NUS, stopping by ARC at Labrador to get yet another drink, where I gulped down yet another 1L Nutritea.

By the time we reach NUS, we covered 15km tgt and 27km for me. The run was not too bad overall. I could use more of such runs for conditioning myself to the heat. Havent run in this heat for a looong time and it wasnt help that I just returned for a week from a 2.5 weeks vacation in Europe.

THE BAD THING IS MY ITB IS BACK WTF. Stupid bow legs. Did some research and found out that I could mitigate this by improving balance on one leg and leg strength. I think I have leg strength, considering that I had been doing alot of pistol squats and KB swings.I think I need to do abit of balancing training. This will improve my control of my legs and thus remove any unnecessary movement in the running gait that will cause ITB, cos it turns out that ITB can be caused by excessive inward rotation of the knees which, I do have at times. Hopefully by incorporating it into my training it will reduce this irritating injury that had been affecting me for MONTHS NOW!! GRRRRRRR!!

Afternoon

EMOM for 8 minutes

20 burpees ( no push ups)


Then,

3 x 3 minutes MAX burpees (no push ups)

111,104,94

*1 minute rest in between sets*

133 Days to Monster Ultra 200!

Morning

10 minutes AMRAP:

Burpees (No push ups)

283 Reps

Night

10-9-8-7-6-5-4-3-2-1 Dragonflags

20 KB Swings @ 32kg in between

134 Days from Monster Ultra 200!

Morning 

8km easy

5x 200m striding (with a 200m jog back)

I have made up my mind to take part in the Monster Ultra 200! It is going to be my 2nd Ultra, double the distance of the first ultra I did last year! It will be a great challenge and I really really reallly wanna complete it!!!

This time round I will be adopting a different approach to train for this ultra.

First thing is to stick strictly to a progressive back to back long run regime on the weekends. The previous time round I had not stuck to that and got stuck at 20km-20km the most. And I tried to do as many of these as possible. Which is not as effective. I plan to go up to as long as 40-30 this time round.

Secondly is to only do key run sessions and cross training the rest of the time. I have a history of ITBS and hence it is best to only run when necessary. One speed session, back to back long runs and maybe one more medium length run mid week is all that I am going to do. The rest will be on elliptical to minimise overuse injury.

Thirdly, maintaining high intensity training. From the previous ultra experience, I realised that I had lost alot of power, strength and speed due to lack of high intensity workouts. For the past few months I had been focusing on that and I plan to keep these workout and slotting into my training week. This will keep my speed up as well as improve my strength and conditioning which will help to hold my running posture longer with lesser effort.

Fourth, don't go too fast for the longer runs! It is tempting to go faster. I did so when I was training for my first ultra. All those 20Ks. But I felt that I wasnt able to pace myself properly for the ultra and hence the pacing killed me as I thot that I might have gone out too fast for my first 50K! So YEAAA, learn the race pace by doing so in the back to back long runs!

Fifth, stretching and foam rolling sessions! To keep those muscles loose and flexible to decrease reinjury and overuse injury. Running long and slow will make your muscles tight and increase chances of injury.

Afternoon

10 Minute AMRAP:

Burpees (no push ups)

270 reps completed

Morning

10 storeys climb. Each storey do:

50 burpees (no push ups)

Afternoon

10 rounds of:

45s of KB swings @ 24kg
15s rest

255 reps completed

8 storeys climb,
at each storey complete 25KB swings @ 24kg

Morning

10 rounds of:

25 KB Swings @ 32kg
10 pistols each leg

Afternoon

10-9-8-7-6-5-4-3-2-1

Dragonflags

In between do 20 burpees

Morning

30 minutes EMOM

15 burpees

Rest Day

Evening

10-9-8-7-6-5-4-3-2-1
dragonflags

*in between sets of dragonflags do 20x 24kg KB Swings*

Time: 15:25

Morning

12 rounds of:

25 push ups (assorted)
25 24kg KB Swings

time: around 30 mins

Afternoon

50-30-10

Right leg pistol
Left leg pistol
Right leg burpee
Left leg burpee

Evening

8 rounds of:

25 32KG KB Swings
25 Burpees

Morning

10 rounds of:

10 pull ups
20 burpees

Time: 18:28

2x round:

25 diamond push up

25 normal push up

25 wide push up

13 left staggered push ups

13 right staggered push ups

25 declined diamond push up

25 declined normal push up

25 declined wide push up

13 declined left staggered push ups

13 declined right staggered push ups

then,

25 diamond push up

25 normal push up

25 wide push up

13 left staggered push ups

13 right staggered push ups

20 minutes AMRAP:

5 pull ups
10 burpees

20 rounds completed

100 burpees for time:

3:39

BEFORE LUNCH

3 X 10 PULL UPS
4 X 5 PULL UPS

5 x 10 pull ups
10 x 5 close grip pull ups
10 x 5widegrip pull ups
2 x 10 chin ups
6 x 5chin ups

13km run from bootle to haverigg
13km run back after lunch and walk around lagoon

EMOM for 10 minutes:

22 burpees

Morning

4 x 25 diamond push ups
4 x 25 normal push ups
4 x 25 widepush ups
4 x 25 elevated legs push upps
1 x 25 diamond push ups
1 x 25 normal push ups
1 x 25 wide push ups
1 x 25 elevated legs push ups

12 x 50 squats

10 rounds of:

5 pull ups
15 burpees

Time: 10:16

Morning

5 x 10 pull ups
10 x 5 closed grip pull ups
10 x 5 wide grip pull ups
10 x 5 chin ups

100 burpees

EMOM for 30 minutes:

15 burpees

10-9-8-7-6-5-4-3-2-1 multipier of:

1 pistol each leg
10 squats

Morning

8 rounds of:
90m run
25 burpees

Morning

20 burpees
10 single leg burpee each leg x 5
20 burpees
10 single leg burpees each leg x 2
20burpees

Time: 12:06

Morning

20 sets of:

25 push ups (assorted across sets)
25 squats

30 burpees as warm up,

3 minute max burpees: 75

EMOM:

20 burpees

10 rounds completed

Push ups galore!!

20 minutes of assorted push ups ( diamond,normal,archer,staggered,any type u want!!)

~400 reps done

10 minutes AMRAP

Burpees

203 reps completed

Very cold day here in Munich. Hands were freezing off.

Morning

~1h30min running around Prague.