TRGLOG W47/2021 - Half Marathon week

=w47/15 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.