Weng Kian Dot Com

041926

Posted on April 19, 2026 by

30 Min easy run

Posted on April 18, 2026 by

60min indoor bike at 122 avg HR

Posted on April 17, 2026 by

60mins of
3min of repeating:
Ski, Row, Bike

at Zone 1 & 2

Posted on April 16, 2026 by

2KM Warm up

8 x 4min Runs on Treadmill at Subthreshold/Threshold

10min walk

Posted on April 15, 2026 by

45min Run |6.6KM | 6:50/km | 174spm | 118BPM

then in gym

3Min Ski
3Min Run
3Min Assault Bike
3Min Run
3Min Row
3Min Run

Posted on April 14, 2026 by

Zercher Reverse Lunges 3×5 @40kg
DB Rows 3×8 @24kg DBs

Bench Press 3×5 @55kg
Superset 5 Pull Ups

Romanian Deadlift 3×5 @60kg
Press 3×8 @14kg DBs

Posted on April 13, 2026 by

2km easy run

10R x 3min , 36s rest : 5:20-5:05/km

3min easy run

Posted on April 12, 2026 by

Back Squat heavy single 70kg

3×3 Back Squat 60kg
5 wall balls in between

Posted on April 11, 2026 by

IJM 10KM Run – 56:16 | 151BPM | 5:37 pace | 172 spm

A little slower than expected

Posted on April 9, 2026 by

Threshold Run test
10x3min : 36s rest
did at 5/km Pace

Did 7 rounds. Heart rate a little too high. Change to slower run next week