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.