Week 52/2024: 23-29 DEC24 (2.4km Wk 4)

Week 52/2024: 23-29 DEC24
Remarks: 2.4k Wk 4

MON <lunch gathering, evening party>
<AM> Double BJJ, gi followed by nogi. But all chill rolls in the early morning.

TUE <xmas eve>
<lunchtime> STR. BP 3x3 92.5kg, 1x1 100kg, 1x1 102.5kg. DL 1x1 150kg, 1x1 160kg.
<evening> 70min easy run/walk. 6:42/km. 132bpm avg hr.

WED <xmas>
HRV was quite low, didn't sleep well due to an ill-advised coffee late at night yesterday. So I figured the smart play was just to chill today.
<evening> Football drills with daughter.

THU <11am workplan meet, 1430 interview>
<PM> STR. FS 5x5 72.5kg. OHP 5x5 45kg. Chinups 5x5.

FRI <on leave!>
<noon> BJJ.

SAT
<evening> program was 7x400m V, = rest, but there was no way I was going to get that done. severe doms in my quads from something. could be squats from thurs (seems unlikely), or bjj yesterday (crazy, but probably it). So subbed it with run drills, lots of walking, running up this 80m stretch at varying paces and walking it back.
NB. maybe a pertinent pt but i was also horrendously hungover. i didn't drink too much, but just lousy at holding my liquor nowadays.

SUN <pack for holiday>
<evening> 7k easy run/walk. ust feeling sluggish and out of sorts. maybe too soon after dinner? or residual hangover from friday. 6:53/km. 131avg bpm hr.

SUMMARY: 23.4km running. 7.5h total activity. 153 Relative Effort (Strava). Time for a break after this week with a holiday to the ancient lands of China.

Week 51/2024: DEC 16-22 (2.4k Wk 3)

Week 51/2024: 16-22 DEC24
Remarks: 2.4k Wk 3

MON
<lunchtime> STR: BP 1x5, 23x4 87.5kg. DL 12x3, 1x22 145kg. Did it, the weights felt a little heavy but I got it done.
<evening> 3.6k at Tempo. Avg ~1:56/400m for the T segment but v humid night made it a bit unpleasant.
Remarks: woke up with an elevated HR (52), maybe ate something wrong last night, or more likely, just way too much food. Recovered by the evening though.

TUE
<noon> BJJ. Very chill session.

WED
<AM> 72min Long Run. Why does Garmin suggest such odd quantities? Good performance. 6:11/km. 134bpm avg hr.

THU <5pm late meeting +KYW's leaving dinner>
<noon> BJJ. Back to normal. Got fked today. Caught with an ezekiel playing guard AGAIN!

FRI <office xmas party - don't overdo the etoh!>
<noon> STR: FS 2x5 80kg, 1x1 92.5kg. OHP 2x5 50kg, 1x1 57.5kg. BBR 5x70kg, 75kg. deleted BBR last set of 5x80kg as lower back felt a bit off. Was also quite hungover.

SAT
<AM> 63min Long Run. 6:10/km. 135bpm avg hr.

SUN
<evening> STR Rehab with KB. TGU 2x1/1 12kg. 3x1/1 20kg. SL DL 2x5/5 28kg, 1x5/5 32kg, 36kg, 40kg. SUMMARY: 6.75h training. 28.1km total run distance.

Week 50/2024: DEC 9-15 (2.4km block Wk 2)

Week 50/2024: 9-15 DEC24
Remarks: 2.4km Wk 2

MON <new analysts onboarding>
<lunchtime> STR: BP 3x5 82.5kg. DL 2x3 140kg. All ok today.
<evening> Soccer practice with daughter. Passing, 1 touch and 2 touch games. Surprisingly fun.

TUE <new analysts onboarding>
<AM> Garmin Daily Workout: 7x1min at V, 3min jog recovery
Plan:
15min at 6:00/km
7 x [1min at 4:10/km, 3min jog at 7:15/km]
10min at 6:00/km
Actual:
15min at 5:48/km (too fast)
7 x [1min at 4:10/km (bang on, but felt hard), 3 min jog at 6:49/km]
7min at 9:11/km
Hmm I felt that the warmup/cooldown paces were a bit too fast for me. The V pace is a tricky one to get down for me: my thoughts are "as fast as I can run relaxed without any lactic acid feeling in the legs, shoulders down and relaxed, breath in thru nose 2x, out thru mouth 1 big exhale"... when I can get my shit together.

WED
<AM> STR: FS 3x5 75kg. OHP 2x5 47.5kg, 1x4 55kg. BBR 5x70kg, 75kg, 77.5kg.
<evening> Soccer practice with daughter.

THU
<11:15 SV> BJJ. Had fun! Chill session today.

FRI <kbbq at lunch with team>
<AM> 63min Long Run. 6:10/km. 134bpm avg hr.

SAT
<AM> 5.2k Easy + 800m at V-. Did the last 800 ~1:47/400m equivalent.
<evening> Soccer practice with daughter.

SUN
<evening> 5k Easy. 6:49/km. 133bpm avg hr. Very warm and humid tonight.

SUMMARY: 29.1km of running. 6.5h of training.

2024 Wk 49: 2.4km Wk 1.

Week 49/2024: 2-8 DEC24
Remarks: 2.4km Wk 1
 
Start of training block stats
Garmin readings. LT 166bpm HR, 4:53/km. predictions 5k 23:02; 10k 49:45; HM 1:52:43; M 4:09:08. OCT24 mile 6:21.
Strength stats: Training maxes. BP 102.5kg. DL 160kg. OHP 52.5kg. FS 90kg. BBR 5x72.5kg (PR).
 
MON
<11am SV> BJJ. Thales at SV. Deep DLR to ball+chain sweep. 4 x 6min of hard rolls today.
<Evening >5k Easy Run. Evans track (in case it was going to rain). 5k. 6:24/km. 134bpm avg hr.
 
TUE <nus econs alumni dinner at summerhill 7pm>
<Late PM> STR: BP 1X5 80kg, 2x5 77.5kg. DL 2x4 130kg. All ok.
 
WED <ex Glencore traders’ dinner at some izakaya>
<lunchtime> 5k Easy Run + 1k Tempo. Gardens by the Bay. Felt pretty good despite being mildly hungover.
 
THU
REST: very hungover and a cut got infected so no BJJ.
 
FRI
<lunchtime> STR: FS 2x5 77.5kg, 1x1 90kg. OHP 3x5 45kg, 1x4 52.5kg. BBR. 2x5 70kg, 1x5 75kg.
 
SAT
<lunchtime> STR rehab: TGU 3x1/1 12kg, 2x1/1 20kg. SL DL 5/5 20kg, 24kg, 28kg, 32kg, 36kg.  Increase weight slightly next time.
<evening> 3x800m @ V (~1:39/400m), 3min recovery. Wasn’t the best workout I confess. Did 1:41+/400m vs 1:39/400m target and felt hard. However, one bad workout isn’t the end of the world.
 
SUN
<evening> 6k Easy Run/Walk. 6:32/km. 131bpm avg hr.
 
SUMMARY
25.0k of running. 5.5h of total training.