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Unfinished Tales of G

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-w11/21, 15-21 mar, mixed-

M: FB + E lite
Zercher Sq 5s up to 65kg (d)
BP 1x8, 2x6 80kg (d)
E lite: 50min walk/jog. Was meant to be 60 but some pain in ankle started to surface so decided to truncate.
Calorie Balance: -600 (d)

T: UPPER + E lite
PU 2x8, 1x7 (d)
Inc Row 2x12 (d)
Dips 2x12 (d)
Situps 2x40 (d)
1h pushups/pistols practice (d)
E lite: 40min elliptical (d)
Calorie Balance: -400 (d)

W: FB
1h KBPP 5x5/5 24kg (d)
DL 1x10, 2x5 115kg (d)
2hS 5x10 36kg (d)
Remarks: Ankle felt more sore than last couple days. Did I get ankle locked while asleep?
Calorie Balance: flat (d)

T: UPPER
BP 1x6, 1x5, 1x4 85kg (d)
PU 2x10 (d)
Calorie Balance: flat (d)

F: REST
Calorie Balance: flat (d)

S: E lite
E lite: 30 x 1min on/1 min off jump rope. (d)
Calorie Balance: flat (d)
Remarks: ankle was a bit sore but tolerable after the jump rope. Hopefully it mends quick and I can use this as my main E modality for a while as it seems a lot less jarring than jogging.

S: E lite
E lite: 20 x 1.5min on/1min off jump rope (d)
Calorie Balance: -300 (d)

SUMMARY: Ankle on the mend but not ready for bjj. 2 more weeks I reckon.
 
-w12/21, 22-28 mar, mixed-

M: FB + E lite
Zercher Sq 5s up to 70kg (d)
Pushups 3x30 (d)
2h KBS 5x10 36kg (d)
E lite: 8k jog/walk. Still twingy at the ankle but definitely better than last week. (d)
Calorie Balance: -200 (d)

T: UPPER + E lite
PU 2x8, 1x7 (d)
Dips 2x15 (d)
Situps 2x40 (d)
1h pushups/pistols practice (d)
E lite: 50min chill jog (d)
Calorie Balance: -100 (d)

W: FB
1h KBPP 4x5/5 24, 1x5/5 28 (d)
DL 1x8, 2x4 125kg
Calorie Balance: -300 (d)

T: UPPER + E lite
BP 1x10, 1x8, 1x7 77.5kg (d)
PU 2x10 (d)
E lite: 6k chill jog (d)
Calorie Balance: -300 (d)
Remarks: The ankle did NOT feel good today.

F: REST
Calorie Balance: flat (d)

S: FB + E lite
Zercher Sq 5s up to 75kg (d)
1h KBPP 3x5/5 24kg, 2x5/5 28kg. (d)
E lite: 20 x 2.5min on/1min off Jump rope (d)
Calorie Balance: flat (d)

S: REST
Calorie Balance: -300 (d)
 
-w13/21, 29mar-4apr, mixed-

M: UPPER + E lite
PU 1x7, 2x8 (d)
1h KBPP 2x5/5 24kg, 3x5/5 28kg (d)
Situps 1x40 (d)
1h Pushup/Pistol practice (d)
E lite: 6km chill jog (d)
Remarks: Right ankle felt a lil’ sore today.
Calorie Balance: -300 (d)

M: FB + E lite
Zercher Sq 5s up to 80kg (d)
BP 1x8, 2x6 82.5kg (d)
2h KBS 6x10 36kg (d)
E lite: 10x 3min on/1min off jump rope (d)
Calorie Balance: -300 (d)

W: FB
TGU. Light weights for shoulder mob. 4x1/1 12kg, 1x1/1 20kg.
DL 1x6, 2x3 132.5kg (d)
Remarks: very odd, TGUs require ankle mobility! That was the hardest part of the TGUs today.
Calorie Balance: -200 (d)

T: UPPER + E lite
BP 1x6, 1x5, 1x4 87.5kg (d)
PU 2x11 (d)
E lite: 20m running drills. 3k 4/1 run walk. (d)
Remarks: Ankle starts to hurt once I approach sprint speed. Not ready for sprinting but I can feel it is much better than before.
Calorie Balance: -300 (d)

F: REST
Calorie Balance: flat (d)

S: FB + BJJ + E lite
Zercher Sq 5s up to 87.5kg
BJJ: 6x5min chill rolls with the wife. (d)
E lite: 30min chill jog (d)
Calorie Balance: flat (d)

S: REST
Calorie Balance: flat (d)

SUMMARY: Injury: ankle still doesn’t have full mobility. Skill: BJJ is abit awkward as I don’t have the confidence to resist sweeps but it will get better. Strength: made rep maxes on BP and DL. Next block should hopefully see some PRs. Endurance: in holding mode for this aspect.
 
-w14/21, 5-11apr, mixed-

M: UPPER + E lite
PU 15x2 in 15min. Easy (d)
1KBPP 1x5/5 24kg, 4x5/5 28kg (d)
Situps 2x40 (d)
1h Pushup/Pistol practice (d)
E lite 1: 8k jog. (d)
E lite 2: 2k jog. (d)
Calorie Balance: -300 (d)

M: FB + E lite
Zercher Sq 5s up to 92.5kg (d)
BP 1x10, 8, 7 80kg (d)
2h KBS 7x10 36kg (d)
Situps 1x50. Ok I suck at this. (d)
E lite: 3k MAF jog (d)
Remarks: Matched my FS 5RM on Zerchers. Zerchers are easier than Front Sq at the same weight for me.
Calorie Balance: -100 (d)

W: FB
TGU. Mobility focus. 1x1/1 12kg, 4x 1/1 20kg. (d)
DL 1x10, 2x5 120kg (d)
Remarks: TGUs were better today. DLs are just harder in the morning.
Calorie Balance: -100 (d)

T: UPPER + E lite
1KBPP 1x5/5 24kg, 3x5/5 28kg (7)
PU 10x3 in 15min (6+)
Situps 2x40 (8)
E lite: 2h ruck 6kg (6)
Pwr: 12x10m, 5x20m sprints (d)
Remarks: Still mentally ginger over the ankle injury but apart from one small twinge, it felt solid on 80-90pct effort sprints today. Very happy with this.
Calorie Balance: -300 (d)

F: REST
Calorie Balance: -300 (d)

S: UPPER + BJJ
BJJ. (d)
BP 1x8, 2x6 85kg (7+)
Calorie Balance: flat (d)

S: REST
Calorie Balance: flat (d)

SUMMARY: +: New rep maxes on BP and DL. Sprints went pretty well, ankle is 90% healed I estimate. BJJ - didn’t go hard (don’t think I am ready) but the injury free session was a win in my book.
 
-w15/21, 12-18apr, mixed-

M: FB + E lite
KB Sq 28kg 10x5 15min (6)
PU 16x2 15min. (7)
1KBPP 1x5/5 24, 3x5/5 28, 1x5/5 32kg in 15min (8)
Situps 1x50 (8)
E lite: 6k chill jog (6+)
Calorie Balance: -300 (d)

T: FB + E lite
DL 1x8, 2x4 127.5kg (9)
BP 1x6, 3x3 90kg (9)
Situps 1x50 (8)
E lite: 3x12min YT cardio circuit (7)
Calorie Balance: -200 (d)
Remarks: BP 6x90kg is an all time E1RM so very happy with that. DL 8x127.5kg was a tough set - hard to keep focus on the setup all the way thru.

W: FB + E
TGU. Mobility focus. 1x1/1 24kg, 4x 1/1 20kg 15min (6)
2h KBS 8x10 36kg 15min (6)
Zercher Sq 5s up to 97.5kg (8+)
E: 8k jog (6+)
Calorie Balance: -300 (d)
Remarks: Ankle is mostly healed but it will suddenly twinge in an unpredictable manner during a run which is quite disconcerting. Will have to monitor.

T: UPPER + E lite
1KBPP 1x5/5 24, 2x5/5 28, 1x2/2, 1x5/5 32kg 15min (7)
PU hangs 2x flexed, 2x straight, 0.5m on/off (9!)
PU hangs 1x flexed, 1x straight, 0.5m on/1m off. (8)
Situps 1x50 (7+)
E lite: 1h treadmill walk 10kg (406 calories) (7)
Calorie Balance: +200 (eeks)
Remarks: Back to rucking for E for a couple sessions to let the injured ankle recover better. Did pullup hangs/holds rather than pullups today as elbows are a lil achy but they were much harder than I expected!

F: REST
Calorie Balance: -300 (d)

S: FB + BJJ
BJJ <cancelled... crazy rains and flooded roads>
Calisthenics thru the day: Pushups 300
Jump Lunge 150
Air Squats 150
Situps 300
Supermans 150
Drinking Birds 150
Jumping Jacks 400
Calorie Balance: -300 (d)

S: REST
Calorie Balance: flat (d)

SUMMARY: good week of training with all time PR on BP. Pity about the skipped bjj session this week. Also, the ankle is taking forever to heal - it’s annoying that I cannot reliably predict when it will give me the “twinge”.
 
-w16/21, 19-25apr, mixed-

M: FB + E
AM: Kettlebell FB
RFESS 28kg 6x5/5 10min (6)
1KBPP 1x5/5 24, 2x5/5 28, 1x3/3, 1x5/5 32kg 15min (7+)
PM: Run & Pull
E: 10k jog (7+)
PU 17x2 15min (7)
BONUS:
5x10/10 Stepups to 50cm bench. No rest. (7)
Calorie Balance: -200 (d)

T: FB + E lite
AM: PTTP
BP 1x10, 3x5 80kg (8+)
DL 1x6, 2x3 135kg (8+)
PM: Run & Core
E lite: 5k MAF 32:54. (7)
Situps 1x50 (7)
Calorie Balance: -300 (d)
Remarks: all time E1RM PR in DL! Probably had 1 more rep in me.

W: FB
AM: S+S
TGU. 2x1/1 24kg, 3x1/1 20kg 15min (6+)
2hSW 10x10 36kg 15min (8+)
PM: Zerchers
Zercher Sq 5s to 100kg - all time PR.
BONUS: 45min bike commuting today.
Calorie Balance: -300 (d)

T: FB + E lite
PM: Run + Bodyweight
1h Pushup, Pistol Practice
PU AMRAP 1PU, 0.5min hold, 1.5min rest. Did 3+ sets. (9+)
Situps 2x50 (8)
Parallel Dips 1x20 (8+)
Jump Lunges 1x30 (7)
Pushups 1x50 (8+)
Tuck Jump 2x10 (8)
Inc Rows 1x20 (8+)
E lite: 30min niko niko jog
Calorie Balance: -300 (d).
Remarks: Worked closer to muscle failure than I usually do with barbell or KB! The jog was a failure as my ankle really flared up today for some reason. Will have to ice it tonight.

F: REST
Calorie Balance: -200 (d)

S: BJJ
NOON: Fight club
BJJ
Calorie Balance: -100 (d)

S: REST
Calorie Balance: +300 (d)
Remarks: Cheat day

SUMMARY: decent week of training. Ankle is not as well recovered as I thought, need to continue rehab work.
 
-w17/21, 26apr-2may, deload-

M: FB + E
AM: Kettlebell FB
RFESS 32kg 6x5/5 10min (6+)
1KBPP 1x1/1, 2/2, 3/3, 4/4, 5/5 32kg 15min (7)
PM: Run & Pull
E: 10k MAF 1:08:27 (7)
PU 18x2 15min (7)
Calorie Balance: -300 (d)

T: FB + E lite
AM: PTTP
BP 1x6, 3x4 87.5kg (8+)
DL 1x9, 1x5 122.5kg (8+)
PM: Run & BWT6
E lite 1: 3km NNR Treadmill. (6+)
E lite 2: 3k NNR. (6+).
BWT6. 3 rounds, no focus exercise today.
Calorie Balance: -300 (d)
Remarks: Just didn’t feel it for BP today so just did min reps. DL were bad today too, I managed the workout but they just feel heavy in the morning. I truncated the last set as lower back felt a lil off. In the afternoon I did some bodyweight work and v light jogging and felt much better.

W: FB + E lite
AM: BWT6
BWT6. 2 rd, no focus ex. (7)
PM: BWT6 + E lite
BWT6. 1 rd, no focus ex. (7)
E lite. 4k NNR Treadmill. 32:34. 131ahr. (6+)
Calorie Balance: -300 (d)

T: FB
AM: BWT6
BWT6. 2 rds, no focus ex. Mobility centric (6)
Calorie Balance: +200. Cheat day.

F: E
E: 4h cycling
Calorie Balance: -100 (d).

S: REST
Calorie Balance: flat (d)

S: REST
Calorie Balance: -100 (d)

*BWT 6 = Bodyweight 6 = Push, Pull, Squat, Extension, Flexion, Locomotion.

SUMMARY: I just felt crap on Tues morning and did not feel like lifting. While I went thru that session anyway, I decided to adjust the rest of the week to really emphasize bodyweight & mobility.
 
-w18/21, 3-9may, mixed-

MON: BJJ + E lite
AM: BJJ
BJJ. Chill session with 3 light rolls. <7>
PM: BWT + E lite
50min bike commute <6>
15min chill jog on turf <6>
BWT6 light effort <5>
Pullups fat grip bars 8/8/6. <7>
Calorie Bal: -700 (!)
Remarks: great day of phy activity. Felt good and not burnt out at end of day.

TUE: FB + E lite
AM: 1 lift
DL 1x7, 1x3@132.5kg
PM: E lite
E lite: 6x4m/1m jump rope <7+>
GTG: BWT6 <5>
Calorie Balance: -300 (d)

WED: FB
AM: 3 lifts
BP 1x5/3/2@92.5kg <8>
Zercher Sq 1x5/3/2@102.5kg <8>
1h KBPP 5/5@28, 32kg. 1/1@36kg. <7>
GTG: BWT6 <5>
Remarks: New all-time PR 5RM on BP and Zercher Sq. 1h KBPP@36kg was surprisingly ok too.
Calorie Balance: -300 (d)

THU: REST/RECOVERY
AM: Yoga
30min on phone app. Wow this actually kicked my a#@ in a way. My flexibility isn’t as good as I thought. <6+>
Calorie Balance: -300 (d)

FRI: BJJ + MOB
AM: BJJ
BJJ - great session before the gym gets locked down again for the rest of the month. Damn COVID. <7+>
AM: Yoga
30min light Yoga for mobility. <5+>
Calorie Balance: -300 (d)

SAT: E lite + FB
AM: PPS
BP 1s up to 102.5kg. <9>
Pullups 4x7 <7>
Squats 10kg vest 10x30 <7+>
PM: E lite
E lite: 90min park relaxed jog walk
Calories balance: flat (d)
Remarks: BP was good and disappointing at same time - I just couldn’t get 105kg past the sticking point (was pretty damn close). So no new PR 1RM for me.

SUN: REST/RECOVERY
Calorie Balance: flat (d)

SUMMARY: Put in a fair bit of yoga as I realised my flexibility/mobility has really gone backwards the last 4+ months. Also phasing out lifting to start on a 6-8 week endurance/bodyweight/mobility block. Made new PR 5RM on BP for the last 4 months worth of training and ok with that though mildly disappointed that I failed to make a new 1RM.
 
-w19/21, 10-16 may, mixed week-

MON: FB + E
PM: E + 1 lift
E: 10km 2m/0.5m Run/Walk. Ceiling 121bpm (Tanaka run). 1:23:13. 118ahr. <6+>
1KB PP 1x5/5 28, 2x5/5 32. 1x2/2 36kg. <7+> It is a PR for the left KB PP!
GTG: BWT6 <5>
Calorie Bal: flat (d)
Remarks: Very relaxed effort on the run and as a bonus, my right ankle did not act up at all during the run. Ever slightly sore post run.

TUE: FB
PM: Playground <5+>
Did some german hangs and front lever progressions. A couple of short sprints on the turf as well. The german hangs made my shoulders feel really good for a while.
PM: 1 lift
DL Sorta Max: 1@157.5kg <9>
GTG: BWT6 <5>
Calorie Balance: -200 (d)
Remarks: all time PR 1RM on DL at 157.5kg. I think i could have done 2.5-5kg more but I am happy to stop here for now.

WED: FB + E lite
PM: Bodyweight Squats
Pistol Sq, Shrimp Sq, Dands, jump squats, jump lunges. <6>
PM: E lite
E lite: 30min stepups.
GTG: BWT6 <5+>
Calorie Balance: flat (d)

THU: E lite + MOB
AM: E lite
6k fun run with the daughter. She destroyed me on every fast segment, oh well! <7>
AM: Yoga
30min light Yoga for mobility.
Calorie Balance: flat (d)

FRI: REST/RECOVERY
Calorie Balance: +100 (d)

SAT: E lite + FB
AM: BWT6
BWT6 - Pullups + Core Focus <8>.
PM: E lite
E lite: 45min stepups 20cm box. <7>
Calorie Balance: +100 (d)

SUN: REST/RECOVERY
AM: Yoga
30min Light Yoga for mobility. <5+>
Calorie Balance: flat (d)
Remarks: Weaknesses - left shoulder, right ankle. Old injured parts = crap mobility but I will work on them.

SUMMARY:
Made PR on deadlift, happy with that!
We go into lockdown mode again, so outdoor runs seem unlikely to happen (it appears that it is NOT prohibited) but I will go to stepup marathons in the house if needed. For the next 6-8 weeks it will be mainly calisthenics, lots of mobility work, some KB work (mainly Clean and Push Press).
 
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W23-2021.

31May. Failed to press the 36kg on left side today, this is not a “sure” lift for me yet.
2Jun. HUNGOVER. I took a light day instead. I couldn’t push press the 36kg on my left side today, just didn’t feel great. Considering that I strict pressed it last week…
 
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W24-2021

9Jun21. For some reason chinups are irritating my elbows. Pullups seem ok. I will stop chinups for a while, pity about the biceps.

10Jun21. Left Shoulder is a bit ^&*% up again. Ease up on overhead work and do some additional rehab.
 
1624338021542.png


W25 - 2021

15/6/21. 2x2.4km were hard today BUT no pain in ankle from continuous running for the first time in months.
17/6/21. New 10RM in BP with 10x82.5kg. TBDL 4x159kg was pretty hard.
18/6/21. Lactate Threshold test 162bpm, did 6k in total.
 
W26/21. 21jun21 start. E.

MON: Heavy Day
0700: BJJ <1h>
1200: STR <1h>
BP 12/8x72.5kg - ok
TBDL 12x124kg - ok
Inc Row 5x17
LMP +7.5 1min max/max
Plank 4x50s
1930: E lite <40min>
Trampoline 3x10min, 2min RI


TUE: Lite Day
0830: ACC <20min>
Dive Pushups 5x20
Sprints 10x10m
Ring Pullups 3x7
1800: E <1h>
8k jog. 57:05, 128ahr. Ankle felt weird first 2-3k then relaxed.

WED: REST

THU: Heavy Day
1100: STR <1h>
BP 12/8@ 75kg
TBDL 12@ 129kg
Inc Rows 5x18
LMR +10kg 28/30x
Plank 3x1min

FRI: E day
1700: E <70min>
10k run. 1:06:42, 132ahr. Easy effort.

SAT: Light Day
0900: Easy Str <15min>
KBPP 1x5/4/3/2/1 20kg
Ring Pullups 1x5/4/3/2/1
Front Sq 1x5@20/40/60kg
1400: BJJ <1h>
Easy session today.

SUN: REST

SUMMARY: ~7.5h of training this week. E weeks tend to have longer training sessions I guess.
 
W27/2021. 28 Jun21 start. Endurance Block.

MON: Heavy Day
0700: BJJ <1h>
Good session. Drills and rolls.
1200: STR <45min>
BP 12/8 x77.5kg
Pullup 5/4/3/2/1
Pilates work for core
1930: E lite <40min>
5k jog. 31:32. 139ahr. Best MAF hr run this year I think.

TUE: Endurance Day
1700: E <40min>
2x2.4km, 10min RI. 10:30, 12:10. Best 2.4k for the year.

WED: ENDURANCE DAY
1930: E <70min>
10k jog. 400-500m run, 50-100m walk. 1:06:15, 134ahr.
I have somehow got an infected cut on my finger (from Mon BJJ). Can’t grip stuff with my left hand yikes. So… course change, push on with more endurance work.

THU: REST

FRI: LIGHT DAY
1230: STR + Mobility <30m>
SQ 5@20, 60, 70, 80, 90kg.
Easy Core Work & Shoulder Mobility
1700: E lite <40min>
5k jog. Very chill effort. I forgot to start the timer, o well.

SAT: E day
1700: E <60min>
8k jog. 500m/30sec run walk. 54:12, 136ahr.

SUN: REST

SUMMARY:
Lowlights: Laziness with taking care of a finger abrasion from bjj led to a (thankfully) mild infection. So latter half of week was all E work to let finger heal.

Highlights: best 2.4k of the year at 10:30. Good enough for me!

~6.5h of training this week
 
=W28/21. 5jul start. E. =

MON: STR + E
0900: STR <45min>
BP 11/7 x 80kg
Pullup 8xEMOM 5/4/3/2/1, 5/3/2.
Light mat Pilates for core/legs
1700: E <90min>
13k jog. 1:28:09. 139ahr.

TUE: STR
0900: STR <15min>
SQ 5@20, 60, 80, 80, 90kg.
1700: STR <30min>
SQ 5@20, 60, 80, 90, 100kg (yes 2nd session of day)
KBS 32kg 10 x 10

WED - SUN: REST
Post vaccine jab - only light stretching/walking for 1 week as advised by the health authorities.

SUMMARY: Took Pfizer jab 2 on Wed and was laid out a couple days with chills/joint aches and a very sore arm. Took the weekend easy as a precaution but ready to get back to work.
 
=W29/21. 12jul start. E. =

MON: STR + E
1200: STR <30min>
BP 10/6@82.5, 2@92.5, 1@97.5.
Pullup 8xEMOM 5/4/3/2/1, 5/4/3.
1700: E <2h>
15k Jog/walk in torrential rain. 2h.
REMARKS: Bench Press felt kinda crap today even if 10x82.5kg is a new 10RM.

TUE: STR + E
0900: STR <30min>
SQ 5@20, 60, 80, 90, 100kg.
Pullup 8xEMOM 5/4/3/2/2, 5/4/3.
1700: E <30min>
5k Time Trial. 24:31, max effort. Trashed.
REMARKS: I was actually aching from the upper body session from the day prior. Reasonably happy with the 5k timing, my best in the last 2 years.

WED: E
0800: E mixed
Rustic island hike 8k and 2h mountain biking. Tired…

THU: STR
0900: STR <30min>
BP 1@105kg (new PR 1RM)
Pullups 10xEMOM 5/4/3/2/1, 5/4/3/2/1
REMARKS: BP new PR at 105kg!

FRI: STR + BJJ
0900: STR <20min>
SQ 2x5@80, 90. 10@102.5kg.
1700: BJJ <1h>
NoGI. Randori.
REMARKS: In a week of high notes, I guess I was due for a come down. I was dogpoo today at BJJ, just was not in good form. I ate something a little off at lunch I think but still.

SAT: REST

SUN: REST

SUMMARY: Highlights - 5k 24:31 (best in 2 years), BP 1x105kg (all time 1RM PR). Lowlights - BJJ “brain” is going backwards. However not much can be done about that for the time being as the country goes into fit/starts over COVID.

~5.5h of training excluding Wed’s hike.
 
=w46/8 NOV start, E=

MON: E + BJJ
0730: E <75min>
13k HM pace run walk. 5:25/km, 149bpm ahr. This is the last hard run before next fri/sat’s HM.
1815: BJJ <1h>
Got beat up today. Some days…
Food: OMAD.

TUE: BJJ + STR
1815: BJJ <45min>
Nogi. Chill class today.
1930: STR <20min>
FS 6x60, 80, 80kg. SQ 5x80, 100kg.
EtOH: 5 units.

WED: STR
0900: STR UPPER <30min>
BP 3x60, 70, 80, 90kg, 1x100kg
Pullups total 30 in 3:58.

THU: STR + E lite
1000: STR <30min>
TBDL 5x110, 145, 150kg, 12x115kg.
Core work
1800: E lite
7k z2 RW. 6:21/km, 139bpm ahr. Not a good performance, felt a bit flat. Combination of factors - under recovered from last few days of training plus deadlifts this morning, didn’t sleep well, felt a bit flat.
Food: OMAD
EtoH: 4 units

FRI: REST

SAT: MOBILITY + E
1000: Yoga <1h>
1830: E <1h 20min>
13k z2 RW. 6:04/km, 137bpm ahr. Much better than thurs.
SUN: REST

Training hours: 7h 25m (215 RE Strava)
EtOH: 9 units
Fasting: 2 OMAD days

SUMMARY: Ok-ish training but RHR edged up somehow. Most likely culprit was the fact I just couldn’t sleep well this week. Need to fix this.
 
=w47/15 2021 NOV start, HM week=

MON: MONSTER DAY
0700: E <40min>
6k z1 RW. 6:47/km, 128bpm ahr. Nike Pegasus 38 gets virgin run, can’t say I’m blown away.
1200: STR <1h>
FS 5x65, 3x75, 2x85kg.
SQ 5x85, 100kg.
TBDL 3x120, 140, 160kg
Hindu Pushups 5x20.
Core work
1900: BJJ <1h>
More SLX details. A couple of hard rolls today.
Food: OMAD. Wife says I was hangry.

TUE: BJJ
1800: BJJ <1h>
NoGi. Marshall guard, bolt cutter armbar and rollover to spiderweb armbar. A few easy rolls today and I had good results with this new calf slicer I saw on Instagram (yes I am one of those who learn new stuff from Youtube/IG).

WED: E lite + STR
0900: STR UPPER <30min>
BP 5x65, 3x75, 5x85kg, 8x75, 12x65kg
Pullups total 40 in 6:13.
1800: E lite <45min>
7k z2 gravel run. 6:24/km, 141ahr bpm. Hoka Rocket X on gravel seems fine.

THU: E lite
1800: E lite <30min>
4k z2 rw. 6:30/km, 135ahr bpm. Air Pegasus 38. Not loving this shoe so far.
Food: OMAD

FRI: E
1900: Half Marathon TT
HM. 1:53:27. 5:23/km, 159ahr bpm for an all time PB on the Nike Alphafly. Very happy. Had 3 beers to celebrate.
EtOH: 3 units.

SAT: REST
EtOH: 6 units.

SUN: REST

Training hours: 7h (327 RE Strava)
EtOH: 9 units
Fasting: 2xOMAD

SUMMARY: 6 week running program to get a PR on a half marathon, am very pleased. Will take a recovery week and then figure out what to tackle next.
 
6 WEEK HALF MARATHON PLAN FOR 19 NOV 2021 VIRTUAL HALF

W1: BUILD
D1: 12/10/21. Stadium. Fast Reps 5 x 200m R, 200m W. 39, 44, 42, 40, 41s. 1.6k warmup/cooldown. Hoka Rocket X. Felt good today.
D2: 13/10/21. Stadium. 10k z2 run. 5:59/km, 141bpm ahr. Nike Alphafly. Weird right knee pain from going in circles.
D3: 16/10/21. Park. 17k z2 run/walk. 6:03/km, 139bpm ahr. Nike Alphafly. Cardio was fine, feet and hamstrings hurt a little.

W2: BUILD
D1: 19/10/21. Stadium. 10k HM Pace run/walk. 5:22/km, 159bpm ahr. Hoka Rocket X. This was hard, no way I can do 21k at this pace.
D2: 20/10/21. Lake. 6k z2 run/walk. 6:37/km, 136ahr bpm. ON Cloudstratus. Shoe was uncomfortable, time to dump it.
D3: 22/10/21. Park. 12k z2 run/walk. 6:24/km, 136ahr bpm. Hoka Rocket X. Went real easy today.

W3: BUILD
D1: 26/10/21. Stadium. 8k HM pace run/walk. 5:21/km, 154bpm ahr. Nike Vaporfly. Felt much better this time!
D2: 29/10/21. Road. 21k z2 run/walk. 6:16/km, 136ahr bpm. Nike Vaporfly. Wow this shoe rocks!

W4: DELOAD (KINDA)
D1: 2/11/21. Stadium. 1.6k Time Trial. 6:08!! (6:13 for mile). Probably all time best. 1.2k warmup/cooldown. Nike Alphafly. Mechanical doping I think.
D2: 2/11/21. Park. 6k recovery run/walk. 6:39/km, 126bpm ahr. Hoka Rocket X.
D3: 4/11/21. Gravel track. 10k z1 run/walk. 6:29/km, 129bpm ahr. Nike Vaporfly. These shoes are not great for slow runs, feel awkward.

W5: TAPER (KINDA)
D1: 8/11/21. Road.. 13k HM Pace run/walk. 5:25/km, 149bpm ahr. Nike Vaporfly. OK I am ready!
D2: 11/11/21. Park. 7k z2 run/walk. 6:20/km, 140bpm ahr. Hoka Rocket X. Felt under-recovered, not brilliant today.
D3: 13/11/21. Lake. 13k z2 run/walk. 6:04/km, 137bpm ahr. Nike Vaporfly. That’s more like it! Next week is D-day.

W6: TIME TRIAL WEEK
D1: 15/11/21. Park. 6k z1 run/walk. 6:47/km, 128bpm ahr. Nike Air Pegasus 38. Not sure what the hype about this shoe is about!
D2: 17/11/21. Gravel Track. 7k z2 run/walk. 6:24/km, 141bpm ahr. Hoka Rocket X. Gravel runs are slower but easier on the feet.
D3: 18/11/21. Park. 4k z2 run/walk. 6:30/km, 135bpm ahr. Nike Air Pegasus 38. OK I’m ready!
D4: 19/11/21. Park. HM! 5:23/km, 159bpm ahr. Nike Alphafly. New PB, I’m happy.

AFTER ACTION REVIEW:
(+) Good mix of pace runs/easy runs. If I had longer to prepare I would have done more threshold and fast reps on the track.
(+) I ran on gravel for a couple sessions after feeling beat up. Helped.
(-) Why didn’t I use the Vaporfly? From the data I am quicker in it, if only slightly more uncomfortable.
 
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