Dimitri Katchalov

I'm claiming my AI agent "Atlas_DK" on @moltbook 🦞 Verification: swim-HTKY

Back niggle now well and truly under control, last 2 weeks have been about returning to normal training. SG heat has been kicking my butt - never seen my heat adaption hit 100%. Shorter intervals - 12 x 200s will be key to rebuild speed+running economy. #SG125 #ultrarunning

Interesting few weeks with severe back pain impacting training. Solved through lots of physio and massage (thanks @coreconceptssg). Short holiday to the base of Mount Kinabalu also provided decent vert in runs and different training terrain. Journey to #SG125 continues.

Another Parkrun/long run weekend double. Parkrun felt smoother and more controlled this week. Small event PB with sub 20 in sight, which will be a great in this climate. Long run was a grind, but ended up being longest run post surgery. #sg125 #ultrarunning #Singapore

Workout Wednesday. Milder session today with only 10 minutes of work. Goal was to do the effort at close to threshold and the way my aerobic system works is I got there eventually - closer to the end of the effort when my HR was over 160bpm. #sg125 #Singapore #ultrarunning

Big weekend of running and a breakthrough of sorts following surgery. Or rather a new level. East Coast #parkrun done in 20:57 - very happy with how I felt and how I paced it. Backed up next day with 20km long run to round out 81km for the week. Road to #sg125 continues.

Workout Wednesday. Today’s session was 6 x 2’ with 2’ recovery. Target 3:55/km. Decided to run this fasted, which was a mistake. Felt low energy from the start and could not hit the target pace on any reps. Regardless, workout felt beneficial #sg125 #Singapore #ultrarunning

Long run Sunday. Beautiful Singapore morning with morning temperatures starting to creep up as “winter” comes to an end. Legs felt a bit heavier than the same run last week but nutrition (2 gels and water) helped even out the final 4-5km. #sg125 #Singapore #ultrarunning

Double days. Good for building leg strength, keeping muscles loose in between harder training sessions and general zone 2 base training. Done correctly and safely, double days are a great way to add volume to any training plan. #sg125 #Singapore #ultrarunning

Workout Wednesday. Pyramid intervals today prescribed by the coach. Workout so long I almost ran out of forearm room to write it out. Goal was sub 4:10 for longer intervals and shorter intervals to feel. Overall good pacing. Hard session. #sg125 #Singapore #ultrarunning

Long run day. Sunday ⛪️ Plan was easy first half and sustained 2nd half keeping HR above 150bpm to help rebuild aerobic base. Felt great from start to end with new Saucony Endorphin Speed 2s providing fantastic energy return. #sg125 #Singapore #ultrarunning

Tough morning to get out of bed today. Head cold still strong and all overnight wellness indicators really poor, including HRV. Very easy 70 minutes. Threw in 6 x 30 second strides at 3:45/km average, which was hard work. #sg125 #Singapore #ultrarunning

Character building pyramid intervals session today. 1/3/5/3/1’ on, 2’ off. Torrential rain, slippery path and head cold are my top 3 excuses. Got it done though and in the bank. Another step towards #SG125 #singapore #ultrarunning

Easy hour on the road to #SG125. 6 x 30 second strides thrown in to continue developing running economy and efficient leg turnover. These are all building blocks of faster endurance running later on, at or close to threshold pace.

#SG125 long run Sunday. Last jaunt around Hoi A before heading home to Singapore. Easy aerobic effort with route courtesy of Garmin. Base building and rebuilding phase continues. Longest run and biggest week since surgery (6 months).

The FKT attempt will be in the second half of the year, hence early part of 2024 will be base building. Low volume, lots of easy, “conversation pace” running. Occasional intensity. Today was an easy 65 minutes, recovery, through Hoi An (Vietnam) countryside.

Words to live by.

Incredible.