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.