W52/2021. 2.4km block, W4/12: Base 3

=w52/21, 21 Dec start, 2.4k W4/12: Base 3=

MON: E + BJJ
0800: E
3x800m vo2max int, 3’20 walk. Did 3:03 (too quick), 3:13, 3:14 (just right).
1800: BJJ
Spider guard stuff. 3 chill rolls.
GTG: 2x8 pullups, 1x8 chinups

TUE: STR + E
1200: STR
BP 5x 60, 67.5, 75, 85, 85kg
Core work
1700: E
60min z2 run walk. 6:42/km, 143bpm ahr. Crazy hot weather and plus not brilliant sleep = shabby run.
GTG: 1x8 pullups, 1x8 chinups
Food: OMAD

WED: STR
0900: STR
FS 3x65, 75, 85kg
SQ 3x85, 105, 115kg.
RDL 1x20 60kg
EtOH: 10 units (!!!)

THU: E + BJJ
0800: E
16k easy RW. 6:18/km, 138bpm ahr.
1800: BJJ
GTG: 8 pullups, 8 chinups

FRI: REST
EtOH: 2 units

SAT: E
0800: E
2.4k Time Trial. 10:11. Best in a long time but disappointed not to break 10min. Went out too fast and struggled in 2nd half.
GTG: 8 pullups, 8 chinups

SUN: REST
EtOH: 1 unit

Training hrs: 6h (174 RE Strava)
EtOH: 13 units (ok, only 1 party left for the year)

SUMMARY: I thought I had it in me to break 10 for 2.4km but I went out too fast (again). I will just have to become fit enough to outrun my lack of pace discipline if that makes sense. It was however the best effort of the year so I am overall pleased.

W51/2021 2.4k W3/12: Deload

=w51/21, 14 Dec start, 2.4k W3/12: Deload=

No VO2 max, Tempo, or long runs this week. Keep the BJJ easy and playful also, though this may not be up to me! 

MON: E + STR

1200: E lite

5k z2 RW + 5 Strides. Took it easy today. 

1800: BJJ

4 chill rolls

Food: OMAD

TUE: STR + E Lite

1200: STR

BP 1x13 75kg

Pullups 12, 13

1700: E Lite

7k z2 run + 5x15sec Strides. 6:22/km, 135bpm ahr. 

Food: OMAD

WED: E lite

1800: E lite

10k easy run walk. 6:13/km, 135bpm ahr. 

THU: STR

0900: STR

FS 5x60, 75, 90kg

SQ 5x90, 110kg

RDL 1x25 60kg

6min Plank

EtOH: 8 units. Ouch. 

FRI: REST

EtOH: 2 units. 

SAT: Yoga + E lite

0930: Yoga

1830: E

1h z2 run. 5:49/km, 140bpm ahr. 

SUN: REST

GTG: 7 pull-ups, 7 chin-ups. 

Training hours: 6h (131 RE Strava)

EtOH: 10units. Probably a bit too much but it is holiday season!

SUMMARY: Good week of deload. I cut out all hard work on running while keeping mileage fair static, and also dumped weekly bjj randori. Raring to train next week before Christmas weekend. 

TRGLOG W50/2021 - 2.4k block W2/12 - Base 2

W50/2021, 7 Dec start, 2.4k block

=w50/21, 8 Dec start, 2.4k W2/12: Base 2=

MON: STR + BJJ

1200: E

I: 6x400 at R pace, 2min recovery. Target 94s per rep, did much better 86, 85, 88, 89, 92, 88s. 

1800: BJJ

Some DLR passes. 3 fun rolls. 

Food: OMAD

TUE: STR + E Lite

1200: STR

BP 5/4/3x87.5kg

Body Rows 5x10

Curls 1x25 20kg

Core work

1700: E Lite

8k z2 run walk. 6:19/km, 137bpm ahr. 

Food: OMAD

EtOH: 6 units

WED: REST

Trainwrecked, hungover. 

THU: E

0800: E 

90min z2 run walk. 6:22/km, 134bpm ahr. 

EtOH: 4 units

FRI: STR

0900: STR

FS 5/3/2 70, 80, 90kg

SQ 5/3/2 90, 105, 120kg. 

Pullups 30 in total. Yay, nothing hurt!

Core work

1800: E

30min z2 with 10min Tempo insert. Did it on Treadmill as it was just pouring down. 

Food: OMAD

SAT: Yoga + BJJ

0900: Yoga

1200: BJJ

Specific training + 4x7min porrada. Great fun session. 

SUN: REST

EtOH: 4 units

Training hours: 7h 25m (177 RE on Strava)

EtOH: 14 units (ouch)

Food: 3xOMAD

SUMMARY: Good week of training, except for the EtOH overdose. It’s holiday season though, and I have only 2 more major meet-ups left. Next week will be some deload in running mileage/intensity, and possibly for strength work as well. 

TRGLOG W49/2021, 2.4k W1/12 Base 1

=w49/21, 29 NOV start, 2.4k W1/12: Base 1=

Was thinking about training for BJJ European Championship in Feb22 but with the uncertainties in travel and such like, I thought I didn’t want to train for 10 weeks for a BJJ comp and not even be able to board the plane. Decided to sign up for a Masters track meet (1 mile race) in January and work towards a peak 2.4km instead.


MON: E lite + STR
1600: STR
1KB Row 8/8 @ 24, 24, 28, 28, 32, 36, 40kg.
Remarks: Golfer’s elbow is back, pullups off menu again. Need some bicep/wrist curls to rehab this.
1900: E lite
7k z1-2 run. 6:33/km, 131bpm ahr.
Food: OMAD


TUE: STR + E Lite
0800: Speed.
8x100r 19-21s (did 21, 20, 20, 21, 21, 21, 20, 19s), 150w. 1.6k warmup, 1k cooldown.
1100: STR
BP 3x62.5, 72.5, 6x82.5, 3/5x75kg.
Core work.

WED: E lite
1800: E lite
5k z2 run. 5:50/km, 141bpm ahr.
EtOH: 2 units


THU: STR + E
0900: STR
FS 3x62.5, 72.5, 82.5kg
SQ 3x82.5, 102.5, 112.5kg.
1800: E
2x1.2k tempo run, 2min rest. Did 4:54/km, 4:42/km. In the ballpark.


FRI: STR + E
1100: STR
SQ 8x20, 40, 60. 5x80, 100. 1x120kg.
RDL 3x10 40kg.
Core Work

1800: E
13k z2 run walk with 0.5k fast finish. 6:04/km, 144bpm ahr.

SAT: YOGA + BJJ
0930: Yoga
1200: BJJ
Some half butterguard attacks. This is my preferred HG variation. Had 2 hard rolls then I needed to scoot off.
EtoH: 2 units

SUN: REST
EtOH: 1 unit

Training hours: 7h 20m (181 RE Strava)
EtOH: 5 units
Fasting: 1xOMAD.

SUMMARY: Somehow my golfer’s elbow flared up with the first very set of pull-ups for the week. Oh well, I know the drill, rest then rehab to build up again. Otherwise pretty good week of training.