TRGLOG W43/2021 - E Focus

=w43/18 OCT start, E=

MON: STR + BJJ

0900: STR  <50min>

FS 5x5 70kg

BP 5x4 72.5kg

RDL 5x10 70kg

1230: BJJ <45min>

Chill rolls today.  

Food: Fasting Day

TUE: E

1700: E <1h>

10k HM target pace. 5:22/km, 159ahr. Tough effort. Every bpm seems to translate to 2s/km for me. 

WED: STR + E lite

0900: STR UPPER <30min>

1200: BP 5x3 77.5kg

Pullups 4x8, 2x6

1700: E lite <40min>

6km z2 run. 6:27/km, 135ahr. 

Food: Fasting Day

THU: STR HINGE

1000: STR HINGE <30min>

TBDL 2x5 145kg

Core Work

EtOH: ~5units

FRI: E

2000: E <1h 15min>

12k z2 run walk. 6:25/km, 136ahr. 

SAT: MOBILITY + BJJ

1000: Yoga <1h>

1315: BJJ <1h>

NoGi today. 

Food: OMAD

SUN: REST

Food: OMAD

Total Training Hrs: 7h 20m

Total EtOH: 5 units

Total Fasting Hrs: 1x40h, 1x36h, 2x24h. 

SUMMARY: Read the book The Cancer Code by Dr Jason Fung and going to give this therapeutic fasting thing a go. Seems fine in terms of training around it so far. 

TRGLOG W42/2021 - E focus

=w42/11 OCT start, E=

MON: STR + E lite

0900: STR <1h>

BP 5x7 70kg

Bulgarian SQ BW 5x10/10; Sumo Sq KB 36kg 5x12; 

RDL 5x10 60kg; Box Jumps

Core Work

1800: E lite <50min>

45 min (did 48.5m) z1-2 run 6:04/k 134ahr. 

Remarks: Today’s run was a sub for BJJ. Neck is still twingy so another day off mats. 

TUE: STR + E

0900: STR <10min>

Pullups 5x8. I backed off 1 set from usual as the insides of my elbow are sore. Not sure why, it’s not like I am doing any serious volume pull-ups. I guess I need to be smart about this. 

1700: E <45min>

FR 5x200m, tgt 43-47s per rep, 200m recovery (39s, 44s, 42s, 40s, 41s) 15m warmup/cooldown. 

WED: E lite + BJJ

1200: E lite <30min>

30min z1 jog on treadmill

1900: BJJ <1h>

Some inversion guard recoveries/attacks. 3 hard rolls. 

THU: STR (easy) + E 

0900: STR Easy <45min>

BP 1x5 80kg

FS 5s@60, 65, 70kg 

RDL 5x10 65kg

1830: E <1h>

10k z2 run. 5:59/k pace, 141ahr. 

FRI: REST

EtOH: ~4 units

SAT: MOBILITY + E

1000: Yoga <1h>

2000: E <1h 45min>

17k run walk z2. 6:04/k, 141ahr. 

SUN: REST

Training hours: 8h 40m (168 Relative Effort Strava)

EtOH: 4 units

SUMMARY: Good week of training, also a bit of a running peaking program as I aim to break my half marathon PB in 6 weeks. Garmin calculation of VO2max finally reached 50 after dropping to 44 post ankle injury earlier this year. Neck is 99% recovered. 

TRGLOG W41/2021

=2021: w41/4 OCT start, Mixed=

MON: STR + BJJ
0900: STR <50min>
SQ 1x6, 8x3 97.5kg
Parallette Pushups 10x12
RDL 5x10 50kg
Core Work
1800: BJJ <1h>
Remarks: Trying the “Monk Fast”. My last food intake was Sunday 2200hrs so break fast at 1000 on Tues

TUE: STR + E
0900: STR <15min>
Pullups 6x8
1700: E <35min>
1.6km warmup/cooldown. 8x100m stride, 100m recovery. About 20s per stride.
Remarks: Felt ok when I woke up despite the lack of food since Sun night. In fact, I felt pretty good. I might give this 36h fast another go this week.

WED: BJJ
1800: BJJ <45min>
Mix of hard and chill rolls.

THU: STR + E (easy)
0900: STR <50min>
SQ 2x6 97.5kg
1KBP 1x1/2/3/4/5 28kg
RDL 5x10 55kg
Core Work
1830: E
10k total - 8.8k at Half Marathon pace (2:16/400m) including walk breaks then 1.2k fast finish. 55:25, 151ahr.

FRI: STR (easy day)
0900: STR easy <15min>
Pullups 6x5
Alcohol: ~6units

SAT: MOBILITY + E
1000: Yoga
2000: E
90min Run Walk z1 max. 6:58/km and 129bpm AHR. It was just ridiculously hot today.
Alcohol: ~3units.

SUN: REST

Training hours: ~8h
EtOH: ~9 units

SUMMARY: Good week of training overall except neck is sore from wed’s bjj. Was trying to defend against a nasty brabo choke and tweaked something. Will take a few days off mats.

TRGLOG - W40/2021

Strava Training Log Visual... not bad I thought!

=w40/27 sep start, E=

MON: STR

0900: STR <45min>

SQ 1x8, 8x4 85kg

Parallette Pushups 12x10 

RDL 5x10 40kg

Core Work

Remarks: Very light weights on RDL to start. I remember I did 5x8 70kg and it gave me DOMS for days. 

TUE: STR + E

0900: STR <20min>

Inc Row 5x12

Pullups 5x8

1700: E <20min>

2k warmup. 10x400m 1:54 (4:46min/k pace), 1min rest. Managed only 2 repeats of 400m before session got rained out. Oh well!

Remarks: Experiencing pretty serious DOMS in pecs/triceps from the 12 sets of 10 parallette pushups. Yeah, what the heck right? Bench press just trains a lower ROM so I clearly had muscles that were lagging way way behind. 

WED: BJJ + E 

1200: E <1h>

15min of Threshold running at 5:17min/k pace. 25min total warmup/cooldown at z1-2. 

1730: BJJ <1h>

Only 1 partner due to COVID rules. Did many rounds of specific and then a couple rolls. As fun as it gets under the circumstances. 

Alcohol: ~4 units

THU: STR (easy day)

0900: STR <45min>

SQ 85kg 1x8, 2x4

1KBP 1x1/2/3/4/5 28kg

RDL 5x10 45kg

Core Work

1700: E lite <45min>

Q-Stadium. 6k z2 run. 6:02min/k 136ahr. Was a good performance. Weather was nice and cool which definitely helped. 

FRI: STR + E VLite (easy day)

0900: STR easy <20min>

Inc Row 5x8

Pullups 5x5

1700: E VLite <30min>

30min Elliptical

Alcohol: ~1 unit

SAT: MOBILITY + E

1000: Yoga

1700: E 

13km R/W 120s:30s z2 max 6:05min/k pace. 

SUN: REST

Alcohol: ~2 units

Training hours: ~8h

Alcohol: ~7 units

Good week of training. BJJ will be hit/miss for a month due to social distancing measures. I will take what I can get.