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#morphperformance

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Being the lab rat as apart of some staff training for @morphperformance . Today he ran me through lactate and fuel efficiency testing on the bike. If you're interested in seeing what's "under your hood" and optimising your training, get in touch with Jon, very knowledgeable bloke and a legend to boot.
#morphperformance #fusionmultisport #shotzsportsnutrition

Finding time to fit social media into the schedule as the semester comes to a close, as the season comes to an end. It has been a rad year of racing and chasing dreams, raising funds for @singaporecancersociety with the kindest support from @waaultra @nukeoptics and @sportsworkz @reddotrunningco especially for @marathondessables . As always, I struggle with my commitments and get away disappointing too many, but I try, always. It's time now to seriously hit the books. I wonder what is to come in 2018?
Special thanks to @latepassionrunnergraphy
for the photo !
#HTFU
#livelowracehigh #teamnuke #nukeoptics #morphperformance #waateam #waaexpert #waaultra #compressport #whatanadventure #waaultraequipment #suuntorun #stravarun #ultrarunning #altrarunning #trailrunning #runsteepgethighย  #timetoplay #runsimple #simplehydration #tailwindnutrition #allyouneedalldayreally #neverstopexploring #thenorthface #irun4ultraย  #irun4ultraambassador #scienceinsport #fuelledbyscience #marathondessables

How was the race? Well, just run lor. At least I didnโ€™t die ๐Ÿ‘ป
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Thousand things I could have done differently. But now, let me rest my legs and take a nap first ๐Ÿ˜ด
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#livestronglivehealthy #keepfitafter40 #rockrunnerssg #morphperformance #newtonchallenge2017

Rain this morning. So, on the #hamsterwheel we go. Short quick 5k. #morphperformance #strongertogether #marathontraining again

Super tired after work. So I went for my recovery run // Runner's logic ๐Ÿ˜Ž Btw, new toy arrived in the letterbox today. Time to start training for Runners League with Morph Performance #morphperformance #Garmin #GarminSG #runnersleague

Lactate Threshold Testing - train smarter not harder by knowing which heart rate zones you should be training in. Available for cyclists and runners at TBM in Lavender Bay.
#lactate #lactatethreshold #running #cycling #morphperformance

Just tried a training run in this silly attire and it was not easy to say the least. I think I might not want to do this again anytime soon๐Ÿ˜‚ cadence suffered, stride length was miserable and I finish a large hand carry bottle of water in 50mins... ๐Ÿ˜…

MOST RECENT

Finding time to fit social media into the schedule as the semester comes to a close, as the season comes to an end. It has been a rad year of racing and chasing dreams, raising funds for @singaporecancersociety with the kindest support from @waaultra @nukeoptics and @sportsworkz @reddotrunningco especially for @marathondessables . As always, I struggle with my commitments and get away disappointing too many, but I try, always. It's time now to seriously hit the books. I wonder what is to come in 2018?
Special thanks to @latepassionrunnergraphy
for the photo !
#HTFU
#livelowracehigh #teamnuke #nukeoptics #morphperformance #waateam #waaexpert #waaultra #compressport #whatanadventure #waaultraequipment #suuntorun #stravarun #ultrarunning #altrarunning #trailrunning #runsteepgethighย  #timetoplay #runsimple #simplehydration #tailwindnutrition #allyouneedalldayreally #neverstopexploring #thenorthface #irun4ultraย  #irun4ultraambassador #scienceinsport #fuelledbyscience #marathondessables

Finding time to fit social media into the schedule as the semester comes to a close, as the season comes to an end. It has been a rad year of racing and chasing dreams, raising funds for @singaporecancersociety with the kindest support from @waaultra @nukeoptics and @sportsworkz @reddotrunningco especially for @marathondessables . As always, I struggle with my commitments and get away disappointing too many, but I try, always. It's time now to seriously hit the books. I wonder what is to come in 2018?
Special thanks to @latepassionrunnergraphy
for the photo !
#HTFU
#livelowracehigh #teamnuke #nukeoptics #morphperformance #waateam #waaexpert #waaultra #compressport #whatanadventure #waaultraequipment #suuntorun #stravarun #ultrarunning #altrarunning #trailrunning #runsteepgethighย  #timetoplay #runsimple #simplehydration #tailwindnutrition #allyouneedalldayreally #neverstopexploring #thenorthface #irun4ultraย  #irun4ultraambassador #scienceinsport #fuelledbyscience #marathondessables

What a season our Flying Dutchman Dave had in 2017!
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Started coaching him in Dec 2016 and hereโ€™s what heโ€™s achieved so far.
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1. Powerman Malaysia - 2:57 (2nd)
2. Ironman Cairns - 10:19 (46min PB)
3. Ironman 70.3 Bintan - 4:46 (4th)
4. Powerman Zofinger, World Champs - 7:59 (4th)
5. 2XU Ultramarathon, 100km - 10:23 (3rd)
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It's amazing to see such improvements and results from less hours spent doing junk training. Canโ€™t wait to see how he performs in the upcoming 2018 season.
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Now back in base training, heโ€™s already got Ironman 70.3 World Champs locked in as an A race and will join a few other athletes from Morph representing in South Africa.
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#morphperformance #singapore #running #marathon #ironman #swimbikerun #heartrate #data #sportsscience #trilife #fitfam #fitspo #morphlete #instrarunners #training #eatright #trainsmart #getstrong #levelup #racefast #performance #results #thesmarterathlete #proud #success #runningman #justdoit #justrunlah #runsociety

Jon, WTF are you doing to me?? Went out for a run and look at this... seriously??? Thank you buddy! ๐Ÿ˜ can smell a sub 2 at this rate.... #justrunlah #running #runnerslife #garmin #beatyesterday #morphed #morphperformance

Thanks @shotznutrition for the electrolyte tabs to test out ways to effectively get adequate sodium in while running.
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Tricky bit for road runners is being able to hydrate properly while carrying as little as possible.
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Figuring this out not only prevents cramping in races, it also improves performance in training and aids recovery between workouts.
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#morphperformance #shotznutrition #laboratory #sportsscience #sydney #singapore #swimbikerun #triathlon #cycling #running #ultrarunning #justdoit #marathon #sweat #sodium #electrolyte #data #ironmantraining #trainsmart #hydrate #getstrong #racefast #transform #improve #thesmarterathlete #innovate #trilife #instarunners #fitspo #fitfam

Boom ๐Ÿ‘Š

This app by coach Jon and his team @ #morphperformance is amazing. I am like...how does it even figure out that I should be doing a 5km within 25mins if I were to maintain an average hr of 145-154. Very curious to see my timing later after I try it out! ๐Ÿ’ช

Mobile app logged session โœ…
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It's important for our athletes to be accountable to their specific training plans and daily sessions.
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Our integration with @garmin and @suunto allows us to monitor if training targets are met and also for our athletes to assess if their current training routes meet their session requirements.
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Don't train blindly, train with purpose.
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#morphperformance #reactor #technology #morph #ios #app #running #trailrunning #triathlon #training #fitfam #trilife #fitspo #instarunners #tech #analyze #meaningful #data #thesmarterathlete #justdoit #pb #raisingthebar #thenextlevel #comingsoon

FEELING SPENT RECOVERY RUN: EASY HR

Spent the day sitting on a spikey ball targeting my left lower hamstring. Walked around like a robot. Managed to get by with soreness, stiff legs and joints.
๐Ÿƒ๐Ÿ˜ซ๐Ÿค–
So went for a 20 minute recovery run after work. Aim was an easy flat run at easy range heart rate. It was a struggle and felt like I was scraping my feet on the ground. Still despite this, Strava gave me some second and third best times! I guess the easy heart rate zone is paying dividends if I can achieve PBโ€™s, of sorts, two days after an Ultra Marathon.
๐Ÿšถ๐Ÿค–๐Ÿƒ
Took my camera along to document the way I was feeling. I think the selfie tells the story.
๐Ÿ“ธ๐Ÿƒ๐Ÿ˜ซ #fatblokefit #trailrunning #trails #run #running #blog #melbourneinstarunners #training #garminau #atonefoods #ltrunners #sydneyinstarunners #ultratrail #thebodymechanic #morphperformance #victorianultrarunners #vicultrarunners #vur

I've supervised Merche's athletic development and training for 5 years now. She's one of my Hong Kong based athletes that travels all over the world with a pretty hectic work schedule.
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Since she began training with our early stage technology and training systems, her performance over the years has improved by leaps and bounds.
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With training plans tweaked to suit her specific needs and testing to monitor her progress, she's made 3 age group podiums this year so far.
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1. Riaza Trail Challenge, Spain - 2nd
2. Petra Desert Marathon, Jordan - 1st
3. Sun Moon Lake Marathon, Taiwan - 1st
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It's been an absolute pleasure working with her and we're looking forward to breaking more personal records in the years to come.
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#morphperformance #singapore #hongkong #running #marathon #trailrunning #heartrate #data #sportsscience #marathontraining #morphette #instrarunners #training #eatright #trainsmart #getstrong #levelup #racefast #performance #results #thesmarterathlete #proud #success #runningwoman #justdoit #justrunlah #runsociety

Rain this morning. So, on the #hamsterwheel we go. Short quick 5k. #morphperformance #strongertogether #marathontraining again

MARYSVILLE ULTRA: FROM 21.1 TO 50
๐Ÿƒโ›ฐโ›ฐ
One year can make such a difference. Cramps to both adductors simultaneously, 50 metres before the finish line and an inability to stand up straight, let alone move forwards, is an incredible learning experience. This was where I found myself a short twelve months ago. I was stuck and unable to move.
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I still donโ€™t have it right. I am still learning. But today I was able to recognise and deal with the messages from my body before it responded with armageddon.
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I have tried to improve my knowledge on nutrition (and nutrients - Electrolytes and Salt), hydration, learning and knowing my body better, conditioning and the impact of heart rates on current and eventual lactate thresholds. So I started the day better prepared. I carried water, electrolytes (and salt), fuel (pre-mix concentrate of Perpetuem, Gels, Bloks and bars). I estimated 7 hours so budgeted for 8 hours. I also carried poles to assist me should my legs need the support of my upper body. Itโ€™s always a balancing act. Bulk, weight and what you need. I do need to keep working on this aspect as I tend to want to mitigate various risks and eventualities. (I had a first aid kit and a snake bite bandage...you know, just in case).
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We kicked off at 7. I was running with @steverd66 and @geoffmarkley . Our aim was to have a relaxed run and so we set off. Around the corner, along the creek and up the first hill. I donโ€™t remember what I did last year, but this year I had 50kms in front of me. No time too early to walk so we ran/ hiked it. Next it was the downhill. May the force be with you as I ran down the hill.
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The course followed the same course as the half I had done a year earlier. We soon passed the turn around point. We were going at a good pace. I was watching my heart rate and it was sneaking up. I didnโ€™t want it to get too high so that my body would be performing efficiently, clearing acid and keeping my muscles cramp free.
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Then the incline started. The road went up and up and up and up. Finally we reached the top Cameron Cascades and turned off to where it really started to go up! ...continued

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