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