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!