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.