Tags » Training


What is AKOFE ??

The KOICA Alumni Association in Sri Lanka which is named as the
Association of KOICA Fellows in Sri Lanka (AKOFE)
was formed on 21st July 1999 under the patronage of KOICA, and the Alumni mainly comprises of present and past senior officials in the State Sector who are the recipients of KOICA training opportunities. 192 more words

Sri Lanka

finally it happens.. repeatedly postponed long run :D

for some reason, i have been backing-off from doing a long run.. i plan to do it, but around 8-12k range, i change my mind nd as if to support it i quicken my pace right away, thereby settling for either 10 or 15k.. 45 more words


Personal nutritional profile

I get asked on occasion on what kind of diet I have, how I can keep up my protein intake without eating meat, and how to eat healthy while eating enough to build muscle mass. 472 more words


Improvising martial arts striking bag

Pictured below is an improvised martial arts striking bag. The bag came from an army surplus, and I filled it with sand. It provides incredible resistance for strikes, but still has some “give” to it, which means you won’t break a bone when using proper, controlled technique. 231 more words

Martial Arts

Run NYC: 2015 United Airline NYC Half Marathon

It’s official, I scored myself a bid to run the 2015 United Airlines NYC Half Marathon on Sunday, March 15! I am thrilled to have the opportunity to run the great borough of Manhattan from top to bottom with my fellow New York Road Runners! 487 more words

My Life

Elfin Forest with The Squad

Video brought to you by Athletes Lounge and Rolf Prima.

Ride file (it was pouring the first half of the ride, hence the title): http://www.strava.com/activities/229028398… 21 more words


Position specific work

Wolfpack battle:

Warm up: 5:00 jog

Mobility: 7 min Head to toe stretch with focus on tight hips, quads and flutes from yesterday’s WOD.

Strength: 185 max reps and then subtract 1 rep per round. 90 more words