W8/22, 21 FEB start, COVID Recovery week I doubt I will be getting much done this week in terms of training EXCEPT recovery work! FRI: STR + E v lite 1200: STR BP 2x5/3/2 75, 85, 95kg 2000: E v lite Indoor 12min jog. Heart/lungs seems fine. SAT: STR + E lite 1200: STR FS 5x75, 3x85, 2x95kg 1800: E l...

good luck. i tested positive on the "pregnancy" test too. funnily enough, was feeling pretty crappy the night before, but things went on the mend after that so that's something to take heart from.

TRAINING BLOCK RESULTS Target: 800-5k running centric 12 weeks 29-NOV-21 to 20-FEB-22 Results (RUNNING): 800m: 2:48 (no real recent comparable times) 1 mile: 6:16 (slower than my last attempt of 6:13 back in OCT21) 1.5 mile: 10:11 (probably the best time in 21 years!) 3000m: 12:53 (all time PB but I...

W7/22 ,14 FEB start, 800m-5k block, W12/12: Reset MON: STR (LOWER) 1800: STR FS 3x70, 80, 90kg TUE: STR (UPPER) + E 1700: STR BP 3x70, 80kg. 3x3 90kg. 1900: E 4x800m 5k pace, 400m jog. Did 3:30, 3:33, 3:32, last one put down the hammer for 3:12 (2.4k pace) WED: STR (LOWER) 1100: STR SQ 3x90, 102.5, ...

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, 4:3...

W5/2022, 31 JAN start, 2.4k block, W10/12: Build 3 MON: E + STR 0730: E 10k easy run walk. 5:59/km, 137bpm ahr. 1700: STR BP 5x3 87.5kg FS 5/3/2 72.5, 82.5, 92.5kg SQ 5/3/2 92.5, 112.5, 122.5kg RDL 4x8 77.5kg. TUE: E 0800: E 3x1.2k Tempo, 2min W. Target 4’45/km, did 4’30, 4’37, 4’45 (yay). WED: STR ...

At 44/m, i can cover 800m in 2:48, mile in 6:08. However 80%+ of my mileage is done around 9:30/mi pace. This is the way to train sustainably.

that's not a bad run actually. at that heart rate.

that kinda sucks but with a r0 of 8-12 i guess matter of time before everyone gets exposed. good luck.

W4/2022, 24 JAN start, 2.4k block, W9/12: Deload MON: E lite + BJJ 0800: E lite 5k easy run on treadmill. 6:11/km, 133bpm ahr. 1815: BJJ Food: OMAD TUE: STR lite + E lite 1100: STR lite 2xChelsea (5 pullup, 10 pushup, 15 squat) E2M. Rehearsal for tomorrow. 1700: E 5k easy + 6x100m @800m race pace, 2...