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!