TRGLOG - W31/2021

 =W31/21. 26jul start. E. =

MON: STR + E

0900: STR <45min>

SQ 5x90, 3x102.5, 5x115kg

BP 2x5 72.5, 2x3 80, 5x90kg

PU 1x12. Year best on pullups, could prob do 1/2 more.

1700: E <45min>

Jump rope 16x 120s/30s on/off.

REMARKS: did jump rope instead of a jog today as hammies still sore. That’s what happens when you do stupid s$&t.

TUE: E + STR

1500: E <40min>

5k jog. 33:46 in 33 deg C. 140ahr. I am NOT good with the heat, need to do it more.

2000: STR <5min>

1KBPP 1x5/4/3/2/1 28kg

WED: E

1100: E <7h 30min>

56k ultra run. I am trashed.

THU: STR

0900: STR <45min>

SQ 1@120kg

OHP 1@60kg

Rows 10x8 EMOM

Pullups 1x12, 1x10

Core work

FRI:  BJJ

0900: BJJ <45min>

Some easy rolls with the wife at home.

1800: STR <10min>

RDL 10x10 40kg

SAT: STR + Yoga + E

1100: STR <10min>

DL 5x110, 3x122.5, 2x1 137.5kg

RDL 4x8 70kg

1200: Yoga <1h>

Private class.

2000: E

Indoor 5k jog. 34:14. Very chill.

SUN: REST

SUMMARY: This is the end of a 9 week E block. Plan was for 8 weeks but I added an additional week with a challenge to do a 56km. I am happy with this as made some good benchmarks: 1.5m/2.4k 10:31; 5k 24:31. Both are 2y bests. Also completed a 21k and 56k. I might truncate the 21k and 56k in the future as they are, I suspect, quite hard to balance without paying for it in strength & power. Moreoever, it just takes up so much time!

I will plan one more 6-8 week E block at the end of the year to try to make a 10k benchmark run.