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.