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.