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.