Week 3/2025: 13-19 JAN25 (2.4km Wk 7)

Week 3/2025: 13-19 JAN25

Remarks: 2.4km Wk 7

MON 

<lunchtime> BJJ

Valdir at SV. Some passing drills then 5 rolls. Surprisingly sharp today considering I took 2 weeks off bjj.

<evening> 35min E Treadmill

Still not in good shape. 7:03/km. 130bpm avg hr.

TUE

<lunchtime> STR. 

Bench Press 4x5 77.5kg

Deadlift 4x5 120kg

Remarks: Narrower stance seems to work better for deadlifts.

WED

<AM> 35min E Treadmill

A bit hungover. 7:06/km. 132bpm avg hr. 

THU

<lunchtime> STR. 

Front Sq 4x5 75kg. 

Chinups 1x6, 4x5.

Pike Pushups 5x15. 

FRI

<evening> 1h "Hotel Workout"

Body was stressed (basis HRV), and had a lot of work stuff going on. Ended up doing a machine push/pull/legs + some cardio to round out the hour.

SAT

<AM> 50min Easy Treadmill Climb

Just to get the blood moving. 

<evening> 1h "Hotel Strength Workout"

Machine Push Pull Legs.

SUN 

<lunchtime> BJJ Seminar

SUMMARY: Total run distance 10.1km. 5.5h total training. 115 effort. 

Week 2/2025: 6-12 JAN25 (2.4km Wk 6)

Week 2/2025: 6-12 JAN25

Remarks: 2.4km Wk 6

MON-SAT <holiday in CHINA>

REST

SUN 

<AM> 5.2k E run/walk

6:55/km (v v slow). 134bpm avg hr. Just arrived home around midnight yesteday from a full day of travelling. Shakeout run to reboot the body. 

<evening> STR Rehab

Pike Pushups:

5x20

1h KB Swings

5x10/10 20kg

pike pushups for the shoulders. 1h swings just for some variety.

SUMMARY: 5.2km running. 1h total activity. 13 Relative Effort (Strava). Ready to get back into things after a holiday deload.

Week 1/2025: 30 DEC24 - 5 JAN25 (2.4km Wk 5)

 Week 1/2025: 30 DEC24 - 5 JAN25

Remarks: 2.4km Wk 5

MON <on leave>

<lunchtime> BJJ. lucas at SV.

lasso guard sweeps. had 2 super tough rolls to start, then i chilled out the balance 3.

<evening> 30min E swim.

just didn't feel up to running today. a bit of a crick in the neck post BJJ.

TUE <half day>

<AM> 6x400m at V, =rest

making up for the missed VO2max workout from last week. Seems I'm fully recovered, I averaged just under 1:35/400m without too much trouble.

<lunchtime> STR. BP 4x5 77.5kg. DL 4x5 120kg.

WED <new year's day>

<AM> 10k LR. Annual calibration run. 6:05/km. 133bpm avg hr. I'm very chuffed with this I'll admit.

THU-SUN <holiday in CHINA>

REST!!!

SUMMARY: 16.4km running. 3.5h total activity. 73 Relative Effort (Strava). Time for a break after this week with a holiday to the ancient lands of China.