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.