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.