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My Daily Grinds

Crossfit. Calisthenics. Marathons. Ultramarathons. Extreme Workouts. Diary of a fitness fanatic

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Daily Grinds

Workouts from 18.07.2016 – 24.07.2016

18.07.2016

17km run

19.07.2016

 16.5km run

20.07.2016

20 x 14 storeys stairs climb

21.07.2016

AM:

16.5km run

PM:

10km run + HIIT Training @ Lululemon Duxton

22.07.2016

5 rounds of:

20 pull ups

40 push ups

60 sit ups

23.06.2016

5 rounds of:

10 banded bear crawls

15 HSPU

25 KB swings @ 32kg

Workouts for the past 2 Weeks (04-16.07.2016)

04.07.2016

28km run accumulated (double session)

05.07.2016

30km run accumulated (double session)

06.07.2016

11km done

07.07.2016

AM:

21-15-9-9-15-21

32kg KB swings

burpee

Time: 7:30

PM:
30 minutes AMRAP:
5 muscle ups
10 dips
10m bear crawl
10m lizard crawl

08.07.2016

1 hour stairs climb (20 x 14 storeys)

11.07.2016

AM:

21-15-9-9-15-21

32kg KB swings

burpee

PM:

4km road march

12.07.2016

AM:

1.5km run
3 rounds of:
10 burpees
10m bear crawl
10 squat jumps
10m lizard crawl

then, 1.5km run

Noon:

30 burpee muscle ups

PM:

4 sets of Tabata training:
T1: Jumping lunges and HSPU
T2: Pull ups and v-ups
T3: Burpees and T2B
T4: back extension towel rows and push ups

13.07.2016

3 sets (60/15, 45/15, 30/15) of:

diamond push ups
crunches
burpees
planks
swimmers stroke
push ups
squats
wide push ups
inverted bridge

14.07.2016

15km run

15.07.2016

AM:

10km run then,

1.5km run

2 sets of:
20 push ups
20 squats
20 crunches
20 diamond push ups
20 burpees
20 4 count flutter kick
20 box jump
20 pull ups
20 T2B

200m 5-tonne tyre flip in a team of 3

1.5km run

PM:

10km run

16.07.2016

100 burpees
100 pull ups
200 push ups
300 squats
100 burpees

Pull ups, push ups, squats split into 20x 5/10/15

Time: 29:26

Workout Sessions (04.07.2016-06.07.2016)

04.07.2016

AM: 20km run

PM: 10km run
05.07.2016

AM: 17km run

PM: 11km run
06.07.2016

AM: 11km run on trail (diary farm>bukit timah hill>diary farm)

69km covered in 3 days! This concludes my back to back long run for the week! It has been tiring but finally as I am typing this, I am getting in the rest.
From now leading up to the race, will be more race specific work with hills, b2b2b long runs and ample recovery in between!

Workouts for the past week (27.06.2016- 02.07.2016)

27.06.2016

AM:

3 rounds of:

1 minute burpees
1 minute bear crawl
1 minute sit ups
1 minute clapping push ups
1 minute squat jumps
1 minute rest

PM:

5 rounds of:
30 KB swings (32kg)
30 burpees

28.06.2016

25-20-15-10-5 pull ups
10-8-6-4-2 basketball suicides
50-40-30-20-10 alternating pistol squats

29.06.2016

AM:

1 hour AMRAP:

14 storeys stairs climb

Completed 20 sets

PM:

50-40-30-20-10
Push ups
V-Ups

**10m bear crawl between push ups and v-ups

30.06.2016

AM:

30 burpee muscle ups,

followed immediately with:

8 rounds of:
10 pull ups
25 burpees

PM:

13/30 push ups
13/30 pull ups
13/30m bear crawl
13/30 double push ups burpee tuck jump
13/30 v-ups/ toes to bar
13/30m lizard crawl
13/30 alternating pistol squats/ bulgarian split squats
13/30 4 count mountain climbers
13/30 divebomber push ups
13/30 v-sit ups
13/30 squat jumps
13/30m crab walk
13/30 burpees

31.06.2016

Partner Row workout:

500m x 10 (rest when partner is rowing)

01.07.2016

15 minutes bear crawl

Did around 380m

Recently I have been too busy to post workouts regularly. From now on, probably I will be posting them weekly!

100km week DONE! (20-24.06.2016)

20.06.2016

AM:

15km run

PM:

100 burpees
10 v-ups
90 burpees
20 v-ups
80 burpees
30 v-ups
70 burpees
40 v-ups
60 burpees
50 v-ups
50 burpees
60 v-ups
40 burpees
700 v-ups
30 burpees
80 v-ups
20 burpees
90 v-ups
10 burpees
100 v-ups

Time: 56:04

21.06.2016

AM: 

16km run

PM:

8km run

22.06.2016

AM:

19km run

PM:

12km run

23.06.2016

AM:

10km run

PM:

2.5km run

3 rounds of:
10m bear crawl
10 burpees
10m lizard crawl
10 alternating pistol squats

2.5km run

24.06.2016

15km run

100km week is done. Towards the last few days my legs were SUPER fatigued, especially on Thursday, after the 70km of running; definitely don’t feel that great. Friday’s 15km felt alot better, and it is probably due to the rainy morning. Really glad that I had made it thus far injury-free; I credit it to the maintenance work (foam rolling and strength training) that I had done leading up to this week, despite not doing much of it this week.

During the next week, I will be doing more strength training and maintenance work with lesser running to let my body recover!

6 weeks out from 320km and feeling confident about it!

90km week done!! (13-18.06.2016)

Monday (13.06.2016)

14.3km road march with a 25kg backpack

Tuesday (14.06.2016)

AM:

16km run

PM:

30 T2B
30 burpees
30 alternating pistol squats
30 burpees
30 dragonflags
30 burpees
30 alternating pistol squats
30 burpees
30 T2B
30 burpees

Wednesday (15.06.2016)

AM:

5 rounds of:
20 KB swings @32kg
20m bear crawl
20 burpees

5 minutes rest then,

5 rounds of:
10 pull ups
10m lizard crawl
30 sit ups

PM:

“LuluLemon HiitandRun session”

2.5km run
1 minute jumping jacks
1 minute lunges
1 minute squats
1 min high knees
30s burpees
1 minute mountain climber
1 minute butt kicks
1 minute side ski
1 minute jumping jacks
30s push ups
2.5km run
**30s rest between exercises

Thursday (16.06.2016)

AM:

11.45km run

15 minutes AMRAP of:
10 pull ups
20 alternating pistol squats
10 bar dips on top of pull up bar
10 T2B with an isometric pull up hold

9.3km run

PM:

7.2km run

“Cohesion PT”

400m warm up jog,

3 rounds of:
400m run
10 burpees
15 sit ups
20 squats
Time: 7:34

5 rounds of:
15s hollow hold
100m sprint
**walk back as recovery

Then,

15m crab walk (front)
15m burpee broad jump
15m crab walk (back)
15m burpee broad jump
15m bear crawl
15m burpee broad jump

400m cool down jog

Friday (17.06.2016)

AM:

10km run

PM:

10km run

Saturday (18.06.2016)

5km run in the morning

So this was pretty much what I HAD DONE for the entire week! Quite abit of cross training on top of all the running done but I am glad to have done them as they will help me maintain my strength! Noticed that my strength on the bars had dropped a little but I guess it is normal with so much running done which resulted in the reduced number of sessions on the bars.

Feeling great thus far and will be looking forward to the last week of loading for this 2nd cycle next week! Gonna try to hit 100km by next Saturday! **Fingers crossed**

 

Workouts from 8-11.06.2016

08.06.2016

50-40-30-20-10

push ups
sit ups
alternating pistol squats

09.06.2016

AM:

10km run

PM:

5km run

10.06.2016

AM:

20km run

PM:

10km run

11.06.2016

9km run

Had been running quite alot to make up for the 80km mileage that I had planned to complete for the past week. After the 10th of June (Fri), my legs were really tired from all the running and I finished off with a 9km draggy run to complete my 80km run.

Resting up now before starting on week 2 of the build up!

Workouts (06-07.06.2016)

06.06.2016

AM:

16km run

PM:

21 HSPU
21 pull ups
21 Hollow Rocks
15 HSPU
15 pull ups with 18kg KB
15 hollow rocks
9 HSPU
9 pull ups with 24kg KB
9 hollow rocks

07.06.2016

AM:

5 rounds:
30 KB Swings (32kg)
30 burpees

Time:14:04

PM:

10km run

Workouts done from 03-05.06.2016

03.06.2016

9km run

04.06.2016

AM:

15km run

PM:
SGX Coaches’ PT Session

Warm up:
50 4-count jumping jacks
50 4-count mountain climbers
2 20m high knees
2 20m hitch kick
2 20m side shuffle
2 20m bear crawl (forward/backward)

Main Set:

30-20-10
Lizard Crawl (metres)
V-ups (reps)
Squat Jumps (reps)
Bear Crawl (metres)
Clap Push Ups (reps)
Hollow Rock (reps)

Accumulate 431 burpees as a team (54 Reps per person)

05.06.2016

Rest Day

The last 3 days to end off the deload week! Accumulated 40km of running. This week will be gunning for 80km to kick start the second cycle of build up training!!

 

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