- morning: 1,5 hours stationary bike (39 km, level 6)

- afternoon: 1,5 hours karate <3

suddenly i really miss it so i ditched my original plan for doing elliptical + weights and do a heck lot of hardcore kicking & punching instead ;) my last training session before this was when i went back to indonesia during the winter break last year. and my career in karate was totally over when i decided to move to melbourne almost 2 years ago, so i’m pleasantly surprised that i still have pretty decent speed, power & techniques :D here’s what i did:

• 2 x 200 front kicks
• 2 x 200 roundhouse kicks
• 2 x 200 side kicks
• 2 x 50 back kicks *head spinning around*
• 100 jab - cross - 2 roundhouse kicks
• 100 jab - cross - 2 uppercuts
• 150 burpees (25 after each type of drills)

those are my typical drills for national champs, minus the sparring & hitting pads/sandbags & shadow boxing. i was literally dripping sweat, the intensity of this workout is probably equivalent to running 15 km on 4:47 min/km pace for me. yeah i’m totally prepared to be freaking sore tomorrow….

- evening: pop pilates till the world ends workout (4 min) & saddlebag shaver (15 min)