That time I thought it would be a clever idea to do the Redline event and convinced my friends to join me because the tickets were 50% off!!! I must say that we must be one of the most relaxed teams despite being severely under-prepared. We only decided the night before the race who wouldContinue reading “Redline Team Relay 2023”
Author Archives: Shen-Li
Trail Titans 16km 2023
I signed up for this race with some friends a while back. We thought it would be good training for the Spartan Trifecta at the end of October. I think it would have been a good experience if only I had prepared adequately for it. Running 16km in the jungle is nothing like running 16kmContinue reading “Trail Titans 16km 2023”
HIIT Workouts to Build VO2Max
My VO2Max has taken a big hit so I want to work on building it back. When it comes to improving VO2Max, HIIT workouts and Interval Training are the best ways. Information from the Physiological Society states that the most effective HIIT intervals are 60 seconds on; 60 seconds off. These are some typical exercisesContinue reading “HIIT Workouts to Build VO2Max”
Spartan 12-Week Training Program
When you’ve got 12 weeks to Spartan and you’re starting to panic. Well, don’t. Saw this 12-week program to get Spartan ready in 3 months. Start every morning with 30 burpees. Then: First 3 Weeks Run 8km once a week; do yoga once a week; strength training once a week: Run 8km Active recovery YogaContinue reading “Spartan 12-Week Training Program”
Resistance Exercises to Combat Sarcopenia and Dynapenia
Sarcopenia is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength. Dynapenia is the age-associated loss of muscle strength that is not caused by neurologic or muscular diseases. Sarcopenia and dynapenia predisposes older adults to an increased risk of adverse outcomes such as physical disability, poor quality of life andContinue reading “Resistance Exercises to Combat Sarcopenia and Dynapenia”
Spartan Training Notes
I thought I should look up the estimated weights for the carry and pull challenges so I know how heavy I need to train for: Bucket Carry – 50 to 80 pounds; 25 to 36kg Sandbag Carry – 20 pounds; 9kg Farmer’s Carry – 40 pounds each hand; 18kg Hoist – 66 pounds; 30kg (rainContinue reading “Spartan Training Notes”
Workout and Recovery Review
I feel it is important to review my workouts and rest days to better understand the impact on my performance. Saturday (13/5/23) B2B Spin classes – technically should have gone easy on this day since my race was the next day but I figured it would be a much milder version of what it willContinue reading “Workout and Recovery Review”
The Bucket Ladder
Day 2 of Joe De Senna’s Beginner Program is the Bucket Ladder. The task: 400m run 400m bucket carry 25% full 400m bucket carry 50% full 400m bucket carry 75% full 400m bucket carry 100% full 400m run I know I’m supposed to do this outdoors, but I’m going to break that rule and doContinue reading “The Bucket Ladder”
#ChallengeAccepted
I started Joe De Sena’s Beginner 30-Day Spartan Training Program today. I started with the baseline test to check where I am currently at with my Spartan fitness. Day 0 – Test Day The warm comprised of: 10 ankle circles and wrist circles. 5 minutes of jog, row, bike, or jump rope – I didContinue reading “#ChallengeAccepted”
Race Reviews
On Sunday, I ran the 10KM in the MWM 2023 race. The plan was always to take it easy and run slow. We were following a veteran runner’s advice that to run faster, we must first run slower. As counter-intuitive as it seems, there is apparently some science behind it – as I discovered whenContinue reading “Race Reviews”
