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18/11/2025

Run . Adapt . Repeat

Intervals or Dropset?
Drop Set with Runna ✅

1km warm up at a conversational pace (no faster than 6:00/km), 90s walking rest

1.2km at 5:00/km, 90s walking rest
1km at 4:55/km, 90s walking rest
800m at 4:45/km, 90s walking rest
600m at 4:40/km, 90s walking rest
400m at 4:35/km, 90s walking rest
200m at 4:25/km, 90s walking rest

1.2km cool down at a conversational pace (or slower!)
#1

2nd run of the week feeling good after a long break from heel and knee injuries.I’m just trying to work around the heel ...
13/11/2025

2nd run of the week feeling good after a long break from heel and knee injuries.
I’m just trying to work around the heel pain with more stretching and massage. Rehab work is definitely a must with some isolated strength training.

500m warm up at a conversational pace (no faster than 6:00/km)

1.5km at 5:35/km
1.5km at 5:10/km
1.5km at 5:00/km, 90s walking rest

500m cool down at a conversational pace, or slower! Since you’ve worked at a particularly high intensity today with a semi short cool down, walk for 5-10 minutes to end the workout.
#1

Alamak Raya Lagi !Eid Mubarak Selamat Hari Raya Adilfitri Maaf Zahir Dan Batin from Sim Family . #1
13/04/2024

Alamak Raya Lagi !
Eid Mubarak Selamat Hari Raya Adilfitri Maaf Zahir Dan Batin from Sim Family .
#1

Last night hang out with the old boys . More than 30 years of friendship with great memories . ...
17/02/2024

Last night hang out with the old boys . More than 30 years of friendship with great memories .

#1

新年快乐 财源广进 阖家幸福 Happy new year May your money and treasures be plentifulMay your whole family be filled with happiness202...
10/02/2024

新年快乐 财源广进 阖家幸福
Happy new year
May your money and treasures be plentiful
May your whole family be filled with happiness
2024 CNY greetings from the Sims family 沈家村拜年
#2024 #1

D-day has arrived . Morning check in before the show . Today is the day we show how hard we have been working for the la...
24/09/2023

D-day has arrived . Morning check in before the show . Today is the day we show how hard we have been working for the last 8 weeks . Work on the weak body parts especially the lats and glutes with . Let’s do it .
#1

6 days out for Korea pro qualifiers 4 mths of hard work and we have finally come to this stage to 1 week out . Next few ...
18/09/2023

6 days out for Korea pro qualifiers
4 mths of hard work and we have finally come to this stage to 1 week out . Next few days will be crucial and we can either make it happen or screw it up.
This is the time we reduce water intake , take out salt , deplete carbs , increase protein then monitor the condition and load the body for the show.
Safe flight tonight I will see u guys on Friday .

Eid Mubarak from The sims 开斋节快乐عيد مبارك
23/04/2023

Eid Mubarak from The sims
开斋节快乐
عيد مبارك

Burn fats or build muscles ?? Temporary gains for photoshoot or you do it for a lifestyle??We train hard and maintain a ...
23/12/2022

Burn fats or build muscles ??
Temporary gains for photoshoot or you do it for a lifestyle??
We train hard and maintain a balance diet so that the results can be sustainable as a lifestyle.
Diet ratio of 6:1 so that we can eat out with family and friends.
#1

Start your day with a nice cup of coffee.. gd quality coffee worth the walk . #1
18/11/2022

Start your day with a nice cup of coffee.. gd quality coffee worth the walk .
#1

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