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.