Author Archives: Han

3 sets: 10/10 TRX Bulgarian Split Squat (DB on side with back leg up) 20 x PB Leg Extn (https://www.youtube.com/watch?v=h69BEEiFWHI) 15/15 single leg core press 10/10 Side step on box to high knee 10/10 SL elevated bridge 15/15 site the pot (https://www.youtube.com/watch?v=bn40exhFlKU) No leg press machine at home, so changed it to SL supported squats.Continue reading “Monday, 15 February 2016: Strength”

low effort spin, add intervals at MAF for as long as comfortable (this could be 2 minutes to 10 minutes each). How does MAF feel on bike in terms of RPE? report back on what your cadence naturally wants to be at: 60s, 70s, 80s, 90s, ? At MAF levels, cadence settled on mid 90s.Continue reading “Sunday, 14 February 2016: Moderate Bike”

20′ walk 90′ low effort run 10′ walk Went for a midday run to soak up the sun for Vitamin D. Haven’t been in the sun lately as I’m on the trainer for all my biking, and my runs are late afternoon when the sun is low. Ran at MAF-10 pace, but the heat quicklyContinue reading “Saturday, 13 February 2016: Walk/Run”

6 x 400 conversational effort with 30 seconds rest between as: 1. swim easy 2. alternate 50 swim 50 kick on side, streamlined 3. swim with alternating: finger drag focus + catchup stroke 4-6. repeat structure Completed 2,625 yards, or about 2,400 meters. What’s the purpose of finger drag and catch up? From what IContinue reading “Friday, 12 February 2016: 2,400 Yard Swim”

15′ easy small chain ring spin warmup 30′ 10bpm below MAF pace- should feel conversational Easy bike. Rest week is really rest week, huh? No intensity or volume whatsoever so far this week. I can question whether this will make me lose my fitness, but I’m getting with this program and resting all I canContinue reading “Thursday, 11 February 2016: Easy Bike”

15′ mobility/stability 35′ sub MAF run 10′ more mobility/stability First run after a break. All easy. The main focus is to get my body rolling again, and the mobility workout did the trick. Do about 15 of each: Knee hugs Knee pulls Figure 4 pulls Toy solider Lunge and twist (lunge down put hands onContinue reading “Wednesday, 10 February 2016: Sub-MAF Run”

My usual rest day, and this is the rest week of my three-week meso-cycle, so I’m taking it easy. I don’t think I want to continue testing my LF/HF and HRV anymore. Just like how drawing blood to measure cortisol will screw up the test because of the inherent stress of drawing blood, I’m stressingContinue reading “Tuesday, 09 February 2016: Travel Day”

Yesterday I had a Lunar New Year feast, so I stuffed myself full with plenty of food (kept it mainly low carb with plenty of protein and green leafy veggies) and wine. I have to make my rounds visiting family and handing out red packets of money, so today is not workout day. Perfect timing.Continue reading “Monday, 08 February 2016: Easy Week, Off or Easy Swim”

Before riding so some leg swings and 10 each side: https://www.youtube.com/watch?v=RYc3ovER4-Y Ride 10bpm below MAF, with the last 40′ including intervals at MAF if you feel good. intervals can be 2-10min @ MAF each with recovery worked in. How does MAF feel on bike in terms of RPE? MAF felt initially like a 9 butContinue reading “Sunday, 07 February 2016: Bike & T-Run”

Option: If you feel good today since there’s no soccer coaching, you can get in a long easy run of 1:45 duration – start and end with walking! Nothing over MAF! Of course I ran. Can’t let a good build 2 go to waste. Tired in the morning, but come afternoon, I felt great andContinue reading “Saturday, 06 February 2016: Recovery Day or Run”