W8/22, 21 FEB start, COVID Recovery week

W8/22, 21 FEB start, COVID Recovery week

I doubt I will be getting much done this week in terms of training EXCEPT recovery work!

FRI: STR + E v lite

1200: STR

BP 2x5/3/2 75, 85, 95kg

2000: E v lite

Indoor 12min jog. Heart/lungs seems fine. 

SAT: STR + E lite

1200: STR

FS 5x75, 3x85, 2x95kg

1800: E lite

30min youtube workout video to check the cardio respiratory plumbing. I survived. 

SUN: E 

0900: E

40min youtube workout video. 

1900: STR

SQ 5x95, 3x110, 2x125kg. 

Training hours: 2h (36 RE strava)

SUMMARY: Ok a bit of lingering cough but seems that my covid-19 episode is over. Didn’t feel great but I’ve had worse. Possibly the fact that I am vaccinated made things easier. I will do another light week next week before getting back into the thick of things. 

TRAINING BLOCK RESULTS

TRAINING BLOCK RESULTS

Target: 800-5k running centric

12 weeks 29-NOV-21 to 20-FEB-22

Results (RUNNING):

800m: 2:48 (no real recent comparable times)

1 mile: 6:16 (slower than my last attempt of 6:13 back in OCT21)

1.5 mile: 10:11 (probably the best time in 21 years!)

3000m: 12:53 (all time PB but I’ven't really tried this distance in earnest)

Heaviest set (STRENGTH):

Squat 5x112.5kg

Front Squat 5x90kg

Bench Press 3x95kg

No PRs but not surprising as I didn’t go anywhere near max efforts this block. I might keep it that way for the next block too. 

Pulls (deadlifts and pullups/chinups) were done for submaximal loads/reps only. 

W7/22, 14 FEB START, 800m - 5k block, W12/12: Reset

W7/22 ,14 FEB start, 800m-5k block, W12/12: Reset

MON: STR (LOWER)

1800: STR

FS 3x70, 80, 90kg

TUE: STR (UPPER) + E

1700: STR

BP 3x70, 80kg. 3x3 90kg. 

1900: E

4x800m 5k pace, 400m jog. Did 3:30, 3:33, 3:32, last one put down the hammer for 3:12 (2.4k pace)

WED: STR (LOWER)

1100: STR

SQ 3x90, 102.5, 112.5kg

RDL 4x8 82.5kg

THU: E lite + E

0800: E lite

30 min Elliptical easy.

1700: E

4k easy + 4x100m strides. 

FRI-SUN: DESTINATION F*&KED

Started to get chills + cough on Friday night, Saturday was a dog of a day with chills/fever/joint aches/cough, Sunday I felt better really but finally the COVID Ag test turned +ve. 

Oh well, what a way to end this 12 week training block! I will also journal my symptoms, etc and take the next week off, obviously. 

TRAINING HOURS: 2.5 (104 RE Strava)

W6/2022, 7 FEB start, 800m-5k block, W11/12: Build 4

W6/2022, 7 FEB start, 800m-5k block, W11/12: Build 4

MON: E (easy) + BJJ

0800: E

7k easy. 6:12/km, 134bpm ahr. 

1815: BJJ

SLX more variations. 3 hard rolls today. 

Food: OMAD

TUE: STR (lower) + E (tempo)

1100: STR

SQ 5x80, 95, 107.5

RDL 4x8 80

1700: E

4x1.2k Tempo, 2min Walk recovery. Did 4:18/km, 4:38/km, 4:38/km, 4:43/km. As usual first attempt was done with a low IQ. 

Food: OMAD

WED: E (lite) + STR (upper)

0730: E lite

5k recovery treadmill. 6:34/km, 131bpm ahr. 

11:00: STR

BP 5x65, 75, 85, 85, 85kg

PU 5x5, CU 5x5

EtOH: 6 units, ouch. 

THU: E (lite)

1700: E lite

5k recovery run walk (45s/15s). 6:25/km, 134bpm ahr. 

FRI: E (long)

0800: E

11.2k easy. 5:41/km, 140bpm ahr. Did it 75s run/15s walk, I would go with this interval if I had to run a marathon anytime soon. 

SAT: E (strides) + BJJ

0800: E lite

5k easy run. 5:45/km, 135bpm ahr, v cool weather. Did 5x~80m strides after. 

SUN: E (v lite)

1300: E lite

Form drills + Strides at poolside. 

Training Hours: 7.75 (203 RE Strava)

SUMMARY: Last week of proper training this block, next week will be a serious reset/deload. Happy with general results and how training felt this block. 

W5/2022, 31 JAN start, 800m-3k block, W10/12: Build 3

MON: E + STR

0730: E

10k easy run walk. 5:59/km, 137bpm ahr. 

1700: STR

BP 5x3 87.5kg

FS 5/3/2 72.5, 82.5, 92.5kg

SQ 5/3/2 92.5, 112.5, 122.5kg

RDL 4x8 77.5kg. 

TUE: E

0800: E

3x1.2k Tempo, 2min W. Target 4’45/km, did 4’30, 4’37, 4’45 (yay). 

WED: STR + E lite

1300: STR

BP 2x5/3/2 at 72.5, 82.5, 92.5kg

BB Row 8x40, 50, 55, 60kg

1730: E lite

7k easy run. 6:20/k, 137bpm ahr. 

THU: E

1700: E

1 mile time trial. 6:16.5. 3s slower than last attempt in NOV21. Oh well!

FRI: E

0730: 10k easy. 6:01/km, 138bpm ahr. 

Food: OMAD

EtOH: 6 units

SAT: REST

Hungover as heck. 

SUN: E + STR

0730: E

1k warmup/cooldown +5k at half marathon effort. 5:33/km, 146bpm ahr for the total 7k. 

2100: STR

FS 5x65, 75, 85kg

Training duration: 6.75h (203 RE strava)

Food: 1x OMAD

EtOH: 1x binge session. Not bad for festive season but boy am I struggling with these nowadays. 

SUMMARY: Year of the tiger. Muted celebrations with Omnicron but life goes on!

W4/2022, 24 JAN start, 2.4k block, W9/12: Deload

MON: E lite + BJJ
0800: E lite
5k easy run on treadmill. 6:11/km, 133bpm ahr.
1815: BJJ
Food: OMAD

TUE: STR lite + E lite
1100: STR lite
2xChelsea (5 pullup, 10 pushup, 15 squat) E2M. Rehearsal for tomorrow.
1700: E
5k easy + 6x100m @800m race pace, 2min W. Did 21, 18, 16, 18, 17, 17s. Probably a tad too fast…20s would have been closer.
Food: OMAD

WED: STR
1100: STR
20xChelsea (5 pullup, 10 pushup, 15 squat) E2M
EtOH: 2 beers

THU: E lite
1700: E lite
4k recovery run walk. 6:55/km, 129bpm ahr.

FRI: E
0700: E
11k easy + 1k tempo finish. 5:49/km, 141bpm ahr.
EtOH: 3 units

SAT: E lite
0800: E lite
4x400m @2.4k race pace, 2m W. Tgt 94-98s, did 90, 94, 98, 94s.

SUN: REST
EtOH: 6 units

Training Hours: 5.25h (146 RE Strava)
EtOH: 11 hours. Festive season so well.

SUMMARY: Good week of training, and sleep improved after I discovered the sleep inducing properties of the Dune Companion soundtrack by Hans Zimmer.

W3/2022, 17 JAN start, 2.4k block, W8/12: Build 2

MON: E lite + BJJ

0800: E lite

30min easy run. 6:19/km, 135bpm ahr. 

1815: BJJ

Food: OMAD

EtOH: 1 beer

TUE: STR + E

1100: STR

BP 5x62.5, 72.5, 82.5, 82.5, 82.5kg

Pullups 60 total

1630: E

3x6min Tempo (4:27/km, 4:41/km, 4:48/km), 2min walk. 15min WU/CD. 

WED: STR + E

1100: STR

FS 3x67.5, 77.5, 87.5kg

SQ 3x87.5, 107.5, 117.5kg

RDL 4x8 75kg

1700: E

9k easy run. 5:52/km, 141bpm ahr. 

THU: E lite

1800: E lite

6k easy run walk. 

EtOH: 4 units

FRI: REST

SAT: E + BJJ

0800: E

3000m time trial. 12:53. 62.08% Age Grade. RPE 9. Happy with this, I reckon at race effort I could lop off at least 10-15sec. 

1215: BJJ

Nogi session with 3 easy rolls. 

SUN: REST

Training Hours: 7h (212 RE Strava)

EtOH: 5 units

SUMMARY: Good week of training. 90% effort time trials are good fun. Next week is a deload. 

W2/2022, 10 JAN start, 2.4k block, W7/12: Build 1

MON: E lite + BJJ

0730: E lite

30min easy run. 6:11/km, 136bpm ahr. 

1815: BJJ

DLR backtake. Lots of specific trg - my DLR improved a lot. 2 hard rolls. 

GTG: 9 pullups, 9 chinups. 

EtOH: 5 units

Food: OMAD

TUE: STR + E

1100: STR

BP 5x70, 3x80, 1x90, 1x95, 1x100, 2x95kg. 

Some prone rows, flyes, reverse flyes, core. 

1700: E

6x400m, 2min W. Target 94s per lap, did 83, 91, 91, 90, 98, 83s. 18-20min warmup/cooldown. Did well today, very happy with this. 

WED: STR + E

1000: STR

FS 5x62.5, 72.5, 82.5kg

SQ 5x82.5, 102.5, 112.5kg

RDL 4x8 70kg

1700: E

10k easy effort run. 6:16/km, 140bpm ahr. Crazy warm weather today. 

THU: REST

EtOH: 5 units

Food: OMAD

FRI: E

0700: E

13k long run. 6:03/km, 141bpm ahr. 

SAT: E lite + BJJ

0800: E

4x200m @800m race pace, 1.5min break (40, 39, 37, 40s). Rest 2min, 1x200m @400m race pace (33s). 

1215: BJJ

Nogi today. SLX to outside heelhook. 4 hard rolls!!!

EtOH: 2 drinks

SUN: REST

Training hours: 7.5h (215 RE Strava)

EtOH: 12 units

SUMMARY: Another good week of training but I need to watch my recovery. Probably too much alcohol as my rhr is slightly elevated this week. 

Some changes to 2022 training principles

Having binged on the few seasons of Team Ingebrigtsen on Youtube, I am going to change my training principles a little.

1. Increase mileage. I am not doing much tbh, at ~40km per week during training weeks and ~30km per week during deload weeks. Ideally I will want to bump this up towards 50km/40km respectively but I will make this change slowly to let the body adapt. 

2. No more anaerobic intervals. Firstly they feel pretty tough on the body and I might just be too old for this crap. I am going to go with sub threshold work 1-2x a week, more likely erring on the side of less. 

For some reason I have decided 2022 will be the year of the run, and I have chosen the middle distances (800m, 1500m, 1 mile, 1.5mile, 3000m) as my area of interest. It is going to be mainly a diet of aerobic work, sprinkled with high aerobic tempo work, and basic speed. 

Strength and BJJ will take a backseat but I want to maintain my levels in both. So will go down to 2x30min of Strength training weekly for the most part, and 2x1h sessions of BJJ weekly. 

I will also take every 12th, and maybe 13th week, completely off. 

Pencilling a course-correction review after 2x12-13 week blocks. 

W1/2022, 2.4k block, W6/12: deload

W1/2022, 3 JAN start, 2.4k block

=w1/22, 3 Jan start, 2.4k W6/12: deload=


MON: E lite + BJJ
1600: E lite
45min easy Treadmill. 6:02/km, 135bpm ahr.
1800: BJJ
Lasso guard and variants. I do play this quite a bit. 2 chill rolls then I had one all out porrada with a black belt. Got smashed overall but had a few chances.
GTG: 8 pullups, 9 chinups

TUE: STR + E
1100: STR
BP 3x65, 75, 85, 95, 95, 85
Prone DB row 2x26kg 5x10
1700: E
8x100m Fast Reps, 150m walk recovery. Did 21, 20, 21, 20, 21, 22, 20, 23s. Target effort was approx 800m race pace.

WED: E
1800: E
8k at marathon effort (90% THR). 5:33/km, 143bpm ahr.

THU: STR
0900: STR
FS 5/3/2 70, 80, 90kg
SQ 5/3/2 90, 110, 120kg
RDL 5x10 62.5kg
1700: E lite
Running drills + 12 Strides, 4 hills and the rest on flat ground.

FRI: REST
GTG: 9 pullups, 9 chinups
EtOH: 2 units

SAT: E
0800: E
800m Time trial + 4k of easy run. 800m: 2:48.2. WMA age group grading of 65.6%.
EtOH: 2 units

SUN: RECOVERY
1400: E lite
30min recovery jog walk by pool side.
EtOH: 1 unit

Training hours: 5.75h (147RE Strava)
EtOH: 5 units

SUMMARY: Good week of training to start the year.

W53/2021. 2.4k Block, W5/12, Base 4

MON: E + BJJ
0800: E
3.2k Threshold run 4:45-5:00/km. ~15min warmup/cooldown.
1815: BJJ
Collar Sleeve stuff. 3 chill rolls.
Food: OMAD

TUE: E lite + BJJ
0730: E lite
30min~ recovery jog. 6:42/k, 122bpm ahr.
1815: BJJ
Nogi. From “almost a triangle choke” to omoplata or inverted armbar. 1 hard roll, 2 chill ones. That’s it for BJJ for 2021!
EtoH: 3 units

WED: STR + E lite
0900: STR
Crossfit Barbara. With strict pullups, chill on time, end of year workout with my training partner.
1700: E lite
40min easy run. 6:26/km, 137bpm ahr.

THU: E
0800: E
45 easy run + 5 strides. 6:23/km, 133bpm ahr.

FRI: REST
EtOH: 5 units

SAT: E
1700: E
20min Tempo run. 4:51/km, 159bpm ahr. 15min WU/10min CD.

SUN: E lite
1600: E lite
45min easy on Treadmill. 6:00/km, 133bpm ahr.

Training Hours: 6h 50min (175 RE strava)
EtOH: 8 units. Dry-ish Jan will be needed.

SUMMARY: good week of training to end the year and start the new. Happy with what I achieved in 2021.