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Last One Standing
A Trail Racing Experience Like No Other
For most races, there’s a clear endpoint—a set distance we train for, visualize, and break down with familiar markers like “just five loops of the track” or “a parkrun to go.” Last One Standing (L1S) was something different.
Twelve hours. Maximum distance around a 7.5 km loop. On technical trails. With a steep climb and descent right in the middle. The excitement was palpable as we arrived at the Hub in Hatta that morning. Runners from all across Dubai’s trail running community had gathered, and InnerFight Endurance (IFE) was no different—we had ten runners in the race. For some, it was a training opportunity for bigger events later in the season; for others, it was their first trail race ever!
3, 2, 1…GO! We were off. The humidity was high, and as it eventually subsided, the sun came in strong, turning up the heat. Conditions got tougher, and it was amazing to watch how our athletes adjusted. They simply adapted—no complaints, no defeatist comments, just smiles and determination.
Loop after loop passed, and the IFE gazebo became a pitstop oasis. Jamie and Jeff, who had given up their day to support us, kept everything running smoothly. Bottles were changed, food supplies were restocked, and before we knew it, they had us back on the course for "just one more loop."
As the final hour approached and the sun began to set, I was time-capped halfway around the course at the highest point, marked by an illuminated “HATTA” sign. There, I met Fahad, who had just completed his first trail race. He’d covered nearly 58 km and looked as fresh as he did at the start.
When we returned to the start/finish area, hugs, high-fives, and stories filled the air. It’s funny—nobody cared how far anyone ran. It wasn’t about the distance; it was about the experience. We shared stories of climbs, descents, funny falls, nutrition mishaps, and everything in between. It’s that shared depth of experience that makes trail and ultra racing so unique and fulfilling.
This is why I love trail racing, ultra-racing, and the community we build around it. It makes us better athletes, yes, but also better humans. Every race, every loop, and every shared moment makes us all just a little better at life.
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
For most races, there’s a clear endpoint—a set distance we train for, visualize, and break down with familiar markers like “just five loops of the track” or “a parkrun to go.” Last One Standing (L1S) was something different.
Twelve hours. Maximum distance around a 7.5 km loop. On technical trails. With a steep climb and descent right in the middle. The excitement was palpable as we arrived at the Hub in Hatta that morning. Runners from all across Dubai’s trail running community had gathered, and InnerFight Endurance (IFE) was no different—we had ten runners in the race. For some, it was a training opportunity for bigger events later in the season; for others, it was their first trail race ever!
3, 2, 1…GO! We were off. The humidity was high, and as it eventually subsided, the sun came in strong, turning up the heat. Conditions got tougher, and it was amazing to watch how our athletes adjusted. They simply adapted—no complaints, no defeatist comments, just smiles and determination.
Loop after loop passed, and the IFE gazebo became a pitstop oasis. Jamie and Jeff, who had given up their day to support us, kept everything running smoothly. Bottles were changed, food supplies were restocked, and before we knew it, they had us back on the course for "just one more loop."
As the final hour approached and the sun began to set, I was time-capped halfway around the course at the highest point, marked by an illuminated “HATTA” sign. There, I met Fahad, who had just completed his first trail race. He’d covered nearly 58 km and looked as fresh as he did at the start.
When we returned to the start/finish area, hugs, high-fives, and stories filled the air. It’s funny—nobody cared how far anyone ran. It wasn’t about the distance; it was about the experience. We shared stories of climbs, descents, funny falls, nutrition mishaps, and everything in between. It’s that shared depth of experience that makes trail and ultra racing so unique and fulfilling.
This is why I love trail racing, ultra-racing, and the community we build around it. It makes us better athletes, yes, but also better humans. Every race, every loop, and every shared moment makes us all just a little better at life.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
For most races, there’s a clear endpoint—a set distance we train for, visualize, and break down with familiar markers like “just five loops of the track” or “a parkrun to go.” Last One Standing (L1S) was something different.
Twelve hours. Maximum distance around a 7.5 km loop. On technical trails. With a steep climb and descent right in the middle. The excitement was palpable as we arrived at the Hub in Hatta that morning. Runners from all across Dubai’s trail running community had gathered, and InnerFight Endurance (IFE) was no different—we had ten runners in the race. For some, it was a training opportunity for bigger events later in the season; for others, it was their first trail race ever!
3, 2, 1…GO! We were off. The humidity was high, and as it eventually subsided, the sun came in strong, turning up the heat. Conditions got tougher, and it was amazing to watch how our athletes adjusted. They simply adapted—no complaints, no defeatist comments, just smiles and determination.
Loop after loop passed, and the IFE gazebo became a pitstop oasis. Jamie and Jeff, who had given up their day to support us, kept everything running smoothly. Bottles were changed, food supplies were restocked, and before we knew it, they had us back on the course for "just one more loop."
As the final hour approached and the sun began to set, I was time-capped halfway around the course at the highest point, marked by an illuminated “HATTA” sign. There, I met Fahad, who had just completed his first trail race. He’d covered nearly 58 km and looked as fresh as he did at the start.
When we returned to the start/finish area, hugs, high-fives, and stories filled the air. It’s funny—nobody cared how far anyone ran. It wasn’t about the distance; it was about the experience. We shared stories of climbs, descents, funny falls, nutrition mishaps, and everything in between. It’s that shared depth of experience that makes trail and ultra racing so unique and fulfilling.
This is why I love trail racing, ultra-racing, and the community we build around it. It makes us better athletes, yes, but also better humans. Every race, every loop, and every shared moment makes us all just a little better at life.
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
For most races, there’s a clear endpoint—a set distance we train for, visualize, and break down with familiar markers like “just five loops of the track” or “a parkrun to go.” Last One Standing (L1S) was something different.
Twelve hours. Maximum distance around a 7.5 km loop. On technical trails. With a steep climb and descent right in the middle. The excitement was palpable as we arrived at the Hub in Hatta that morning. Runners from all across Dubai’s trail running community had gathered, and InnerFight Endurance (IFE) was no different—we had ten runners in the race. For some, it was a training opportunity for bigger events later in the season; for others, it was their first trail race ever!
3, 2, 1…GO! We were off. The humidity was high, and as it eventually subsided, the sun came in strong, turning up the heat. Conditions got tougher, and it was amazing to watch how our athletes adjusted. They simply adapted—no complaints, no defeatist comments, just smiles and determination.
Loop after loop passed, and the IFE gazebo became a pitstop oasis. Jamie and Jeff, who had given up their day to support us, kept everything running smoothly. Bottles were changed, food supplies were restocked, and before we knew it, they had us back on the course for "just one more loop."
As the final hour approached and the sun began to set, I was time-capped halfway around the course at the highest point, marked by an illuminated “HATTA” sign. There, I met Fahad, who had just completed his first trail race. He’d covered nearly 58 km and looked as fresh as he did at the start.
When we returned to the start/finish area, hugs, high-fives, and stories filled the air. It’s funny—nobody cared how far anyone ran. It wasn’t about the distance; it was about the experience. We shared stories of climbs, descents, funny falls, nutrition mishaps, and everything in between. It’s that shared depth of experience that makes trail and ultra racing so unique and fulfilling.
This is why I love trail racing, ultra-racing, and the community we build around it. It makes us better athletes, yes, but also better humans. Every race, every loop, and every shared moment makes us all just a little better at life.
For most races, there’s a clear endpoint—a set distance we train for, visualize, and break down with familiar markers like “just five loops of the track” or “a parkrun to go.” Last One Standing (L1S) was something different.
Twelve hours. Maximum distance around a 7.5 km loop. On technical trails. With a steep climb and descent right in the middle. The excitement was palpable as we arrived at the Hub in Hatta that morning. Runners from all across Dubai’s trail running community had gathered, and InnerFight Endurance (IFE) was no different—we had ten runners in the race. For some, it was a training opportunity for bigger events later in the season; for others, it was their first trail race ever!
3, 2, 1…GO! We were off. The humidity was high, and as it eventually subsided, the sun came in strong, turning up the heat. Conditions got tougher, and it was amazing to watch how our athletes adjusted. They simply adapted—no complaints, no defeatist comments, just smiles and determination.
Loop after loop passed, and the IFE gazebo became a pitstop oasis. Jamie and Jeff, who had given up their day to support us, kept everything running smoothly. Bottles were changed, food supplies were restocked, and before we knew it, they had us back on the course for "just one more loop."
As the final hour approached and the sun began to set, I was time-capped halfway around the course at the highest point, marked by an illuminated “HATTA” sign. There, I met Fahad, who had just completed his first trail race. He’d covered nearly 58 km and looked as fresh as he did at the start.
When we returned to the start/finish area, hugs, high-fives, and stories filled the air. It’s funny—nobody cared how far anyone ran. It wasn’t about the distance; it was about the experience. We shared stories of climbs, descents, funny falls, nutrition mishaps, and everything in between. It’s that shared depth of experience that makes trail and ultra racing so unique and fulfilling.
This is why I love trail racing, ultra-racing, and the community we build around it. It makes us better athletes, yes, but also better humans. Every race, every loop, and every shared moment makes us all just a little better at life.
One-Hour Workout: Revving Your Swim Engine
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