W1/2022, 3 JAN start, 2.4k block
=w1/22, 3 Jan start, 2.4k W6/12: deload=
MON: E lite + BJJ
1600: E lite
45min easy Treadmill. 6:02/km, 135bpm ahr.
1800: BJJ
Lasso guard and variants. I do play this quite a bit. 2 chill rolls then I had one all out porrada with a black belt. Got smashed overall but had a few chances.
GTG: 8 pullups, 9 chinups
TUE: STR + E
1100: STR
BP 3x65, 75, 85, 95, 95, 85
Prone DB row 2x26kg 5x10
1700: E
8x100m Fast Reps, 150m walk recovery. Did 21, 20, 21, 20, 21, 22, 20, 23s. Target effort was approx 800m race pace.
WED: E
1800: E
8k at marathon effort (90% THR). 5:33/km, 143bpm ahr.
THU: STR
0900: STR
FS 5/3/2 70, 80, 90kg
SQ 5/3/2 90, 110, 120kg
RDL 5x10 62.5kg
1700: E lite
Running drills + 12 Strides, 4 hills and the rest on flat ground.
FRI: REST
GTG: 9 pullups, 9 chinups
EtOH: 2 units
SAT: E
0800: E
800m Time trial + 4k of easy run. 800m: 2:48.2. WMA age group grading of 65.6%.
EtOH: 2 units
SUN: RECOVERY
1400: E lite
30min recovery jog walk by pool side.
EtOH: 1 unit
Training hours: 5.75h (147RE Strava)
EtOH: 5 units
SUMMARY: Good week of training to start the year.
Boon’s Training Notebook
Re: Boon’s Training Notebook
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
W2/2022, 10 JAN start, 2.4k block, W7/12: Build 1
MON: E lite + BJJ
0730: E lite
30min easy run. 6:11/km, 136bpm ahr.
1815: BJJ
DLR backtake. Lots of specific trg - my DLR improved a lot. 2 hard rolls.
GTG: 9 pullups, 9 chinups.
EtOH: 5 units
Food: OMAD
TUE: STR + E
1100: STR
BP 5x70, 3x80, 1x90, 1x95, 1x100, 2x95kg.
Some prone rows, flyes, reverse flyes, core.
1700: E
6x400m, 2min W. Target 94s per lap, did 83, 91, 91, 90, 98, 83s. 18-20min warmup/cooldown. Did well today, very happy with this.
WED: STR + E
1000: STR
FS 5x62.5, 72.5, 82.5kg
SQ 5x82.5, 102.5, 112.5kg
RDL 4x8 70kg
1700: E
10k easy effort run. 6:16/km, 140bpm ahr. Crazy warm weather today.
THU: REST
EtOH: 5 units
Food: OMAD
FRI: E
0700: E
13k long run. 6:03/km, 141bpm ahr.
SAT: E lite + BJJ
0800: E
4x200m @800m race pace, 1.5min break (40, 39, 37, 40s). Rest 2min, 1x200m @400m race pace (33s).
1215: BJJ
Nogi today. SLX to outside heelhook. 4 hard rolls!!!
EtOH: 2 drinks
SUN: REST
Training hours: 7.5h (215 RE Strava)
EtOH: 12 units
SUMMARY: Another good week of training but I need to watch my recovery. Probably too much alcohol as my rhr is slightly elevated this week.
MON: E lite + BJJ
0730: E lite
30min easy run. 6:11/km, 136bpm ahr.
1815: BJJ
DLR backtake. Lots of specific trg - my DLR improved a lot. 2 hard rolls.
GTG: 9 pullups, 9 chinups.
EtOH: 5 units
Food: OMAD
TUE: STR + E
1100: STR
BP 5x70, 3x80, 1x90, 1x95, 1x100, 2x95kg.
Some prone rows, flyes, reverse flyes, core.
1700: E
6x400m, 2min W. Target 94s per lap, did 83, 91, 91, 90, 98, 83s. 18-20min warmup/cooldown. Did well today, very happy with this.
WED: STR + E
1000: STR
FS 5x62.5, 72.5, 82.5kg
SQ 5x82.5, 102.5, 112.5kg
RDL 4x8 70kg
1700: E
10k easy effort run. 6:16/km, 140bpm ahr. Crazy warm weather today.
THU: REST
EtOH: 5 units
Food: OMAD
FRI: E
0700: E
13k long run. 6:03/km, 141bpm ahr.
SAT: E lite + BJJ
0800: E
4x200m @800m race pace, 1.5min break (40, 39, 37, 40s). Rest 2min, 1x200m @400m race pace (33s).
1215: BJJ
Nogi today. SLX to outside heelhook. 4 hard rolls!!!
EtOH: 2 drinks
SUN: REST
Training hours: 7.5h (215 RE Strava)
EtOH: 12 units
SUMMARY: Another good week of training but I need to watch my recovery. Probably too much alcohol as my rhr is slightly elevated this week.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
W3/2022, 17 JAN start, 2.4k block, W8/12: Build 2
MON: E lite + BJJ
0800: E lite
30min easy run. 6:19/km, 135bpm ahr.
1815: BJJ
Food: OMAD
EtOH: 1 beer
TUE: STR + E
1100: STR
BP 5x62.5, 72.5, 82.5, 82.5, 82.5kg
Pullups 60 total
1630: E
3x6min Tempo (4:27/km, 4:41/km, 4:48/km), 2min walk. 15min WU/CD.
WED: STR + E
1100: STR
FS 3x67.5, 77.5, 87.5kg
SQ 3x87.5, 107.5, 117.5kg
RDL 4x8 75kg
1700: E
9k easy run. 5:52/km, 141bpm ahr.
THU: E lite
1800: E lite
6k easy run walk.
EtOH: 4 units
FRI: REST
SAT: E + BJJ
0800: E
3000m time trial. 12:53. 62.08% Age Grade. RPE 9. Happy with this, I reckon at race effort I could lop off at least 10-15sec.
1215: BJJ
Nogi session with 3 easy rolls.
SUN: REST
Training Hours: 7h (212 RE Strava)
EtOH: 5 units
SUMMARY: Good week of training. 90% effort time trials are good fun. Next week is a deload.
MON: E lite + BJJ
0800: E lite
30min easy run. 6:19/km, 135bpm ahr.
1815: BJJ
Food: OMAD
EtOH: 1 beer
TUE: STR + E
1100: STR
BP 5x62.5, 72.5, 82.5, 82.5, 82.5kg
Pullups 60 total
1630: E
3x6min Tempo (4:27/km, 4:41/km, 4:48/km), 2min walk. 15min WU/CD.
WED: STR + E
1100: STR
FS 3x67.5, 77.5, 87.5kg
SQ 3x87.5, 107.5, 117.5kg
RDL 4x8 75kg
1700: E
9k easy run. 5:52/km, 141bpm ahr.
THU: E lite
1800: E lite
6k easy run walk.
EtOH: 4 units
FRI: REST
SAT: E + BJJ
0800: E
3000m time trial. 12:53. 62.08% Age Grade. RPE 9. Happy with this, I reckon at race effort I could lop off at least 10-15sec.
1215: BJJ
Nogi session with 3 easy rolls.
SUN: REST
Training Hours: 7h (212 RE Strava)
EtOH: 5 units
SUMMARY: Good week of training. 90% effort time trials are good fun. Next week is a deload.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
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, 2min W. Did 21, 18, 16, 18, 17, 17s. Probably a tad too fast…20s would have been closer.
Food: OMAD
WED: STR
1100: STR
20xChelsea (5 pullup, 10 pushup, 15 squat) E2M
EtOH: 2 beers
THU: E lite
1700: E lite
4k recovery run walk. 6:55/km, 129bpm ahr.
FRI: E
0700: E
11k easy + 1k tempo finish. 5:49/km, 141bpm ahr.
EtOH: 3 units
SAT: E lite
0800: E lite
4x400m @2.4k race pace, 2m W. Tgt 94-98s, did 90, 94, 98, 94s.
SUN: REST
EtOH: 6 units
Training Hours: 5.25h (146 RE Strava)
EtOH: 11 hours. Festive season so well.
SUMMARY: Good week of training, and sleep improved after I discovered the sleep inducing properties of the Dune Companion soundtrack by Hans Zimmer.
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, 2min W. Did 21, 18, 16, 18, 17, 17s. Probably a tad too fast…20s would have been closer.
Food: OMAD
WED: STR
1100: STR
20xChelsea (5 pullup, 10 pushup, 15 squat) E2M
EtOH: 2 beers
THU: E lite
1700: E lite
4k recovery run walk. 6:55/km, 129bpm ahr.
FRI: E
0700: E
11k easy + 1k tempo finish. 5:49/km, 141bpm ahr.
EtOH: 3 units
SAT: E lite
0800: E lite
4x400m @2.4k race pace, 2m W. Tgt 94-98s, did 90, 94, 98, 94s.
SUN: REST
EtOH: 6 units
Training Hours: 5.25h (146 RE Strava)
EtOH: 11 hours. Festive season so well.
SUMMARY: Good week of training, and sleep improved after I discovered the sleep inducing properties of the Dune Companion soundtrack by Hans Zimmer.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
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 + E lite
1300: STR
BP 2x5/3/2 at 72.5, 82.5, 92.5kg
BB Row 8x40, 50, 55, 60kg
1730: E lite
7k easy run. 6:20/k, 137bpm ahr.
THU: E
1700: E
1 mile time trial. 6:16.5. 3s slower than last attempt in NOV21. Oh well!
FRI: E
0730: 10k easy. 6:01/km, 138bpm ahr.
Food: OMAD
EtOH: 6 units
SAT: REST
Hungover as heck.
SUN: E + STR
0730: E
1k warmup/cooldown +5k at half marathon effort. 5:33/km, 146bpm ahr for the total 7k.
2100: STR
FS 5x65, 75, 85kg
Training duration: 6.75h (203 RE strava)
Food: 1x OMAD
EtOH: 1x binge session. Not bad for festive season but boy am I struggling with these nowadays.
SUMMARY: Year of the tiger. Muted celebrations with Omnicron but life goes on!
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 + E lite
1300: STR
BP 2x5/3/2 at 72.5, 82.5, 92.5kg
BB Row 8x40, 50, 55, 60kg
1730: E lite
7k easy run. 6:20/k, 137bpm ahr.
THU: E
1700: E
1 mile time trial. 6:16.5. 3s slower than last attempt in NOV21. Oh well!
FRI: E
0730: 10k easy. 6:01/km, 138bpm ahr.
Food: OMAD
EtOH: 6 units
SAT: REST
Hungover as heck.
SUN: E + STR
0730: E
1k warmup/cooldown +5k at half marathon effort. 5:33/km, 146bpm ahr for the total 7k.
2100: STR
FS 5x65, 75, 85kg
Training duration: 6.75h (203 RE strava)
Food: 1x OMAD
EtOH: 1x binge session. Not bad for festive season but boy am I struggling with these nowadays.
SUMMARY: Year of the tiger. Muted celebrations with Omnicron but life goes on!
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
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, 4:38/km, 4:38/km, 4:43/km. As usual first attempt was done with a low IQ.
Food: OMAD
WED: E (lite) + STR (upper)
0730: E lite
5k recovery treadmill. 6:34/km, 131bpm ahr.
11:00: STR
BP 5x65, 75, 85, 85, 85kg
PU 5x5, CU 5x5
EtOH: 6 units, ouch.
THU: E (lite)
1700: E lite
5k recovery run walk (45s/15s). 6:25/km, 134bpm ahr.
FRI: E (long)
0800: E
11.2k easy. 5:41/km, 140bpm ahr. Did it 75s run/15s walk, I would go with this interval if I had to run a marathon anytime soon.
SAT: E (strides) + BJJ
0800: E lite
5k easy run. 5:45/km, 135bpm ahr, v cool weather. Did 5x~80m strides after.
SUN: E (v lite)
1300: E lite
Form drills + Strides at poolside.
Training Hours: 7.75 (203 RE Strava)
SUMMARY: Last week of proper training this block, next week will be a serious reset/deload. Happy with general results and how training felt this block.
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, 4:38/km, 4:38/km, 4:43/km. As usual first attempt was done with a low IQ.
Food: OMAD
WED: E (lite) + STR (upper)
0730: E lite
5k recovery treadmill. 6:34/km, 131bpm ahr.
11:00: STR
BP 5x65, 75, 85, 85, 85kg
PU 5x5, CU 5x5
EtOH: 6 units, ouch.
THU: E (lite)
1700: E lite
5k recovery run walk (45s/15s). 6:25/km, 134bpm ahr.
FRI: E (long)
0800: E
11.2k easy. 5:41/km, 140bpm ahr. Did it 75s run/15s walk, I would go with this interval if I had to run a marathon anytime soon.
SAT: E (strides) + BJJ
0800: E lite
5k easy run. 5:45/km, 135bpm ahr, v cool weather. Did 5x~80m strides after.
SUN: E (v lite)
1300: E lite
Form drills + Strides at poolside.
Training Hours: 7.75 (203 RE Strava)
SUMMARY: Last week of proper training this block, next week will be a serious reset/deload. Happy with general results and how training felt this block.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
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, 112.5kg
RDL 4x8 82.5kg
THU: E lite + E
0800: E lite
30 min Elliptical easy.
1700: E
4k easy + 4x100m strides.
FRI-SUN: DESTINATION F*&KED
Started to get chills + cough on Friday night, Saturday was a dog of a day with chills/fever/joint aches/cough, Sunday I felt better really but finally the COVID Ag test turned +ve.
Oh well, what a way to end this 12 week training block! I will also journal my symptoms, etc and take the next week off, obviously.
TRAINING HOURS: 2.5h (104 RE Strava)
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, 112.5kg
RDL 4x8 82.5kg
THU: E lite + E
0800: E lite
30 min Elliptical easy.
1700: E
4k easy + 4x100m strides.
FRI-SUN: DESTINATION F*&KED
Started to get chills + cough on Friday night, Saturday was a dog of a day with chills/fever/joint aches/cough, Sunday I felt better really but finally the COVID Ag test turned +ve.
Oh well, what a way to end this 12 week training block! I will also journal my symptoms, etc and take the next week off, obviously.
TRAINING HOURS: 2.5h (104 RE Strava)
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
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’ve really tried this distance in earnest)
Heaviest set (STRENGTH):
Squat 5x112.5kg
Front Squat 5x90kg
Bench Press 3x95kg
No PRs but not surprising as I didn’t go anywhere near max efforts this block. I might keep it that way for the next block too.
Pulls (deadlifts and pullups/chinups) were done for submaximal loads/reps only.
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’ve really tried this distance in earnest)
Heaviest set (STRENGTH):
Squat 5x112.5kg
Front Squat 5x90kg
Bench Press 3x95kg
No PRs but not surprising as I didn’t go anywhere near max efforts this block. I might keep it that way for the next block too.
Pulls (deadlifts and pullups/chinups) were done for submaximal loads/reps only.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
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 lite
30min youtube workout video to check the cardio respiratory plumbing. I survived.
SUN: E
0900: E
40min youtube workout video.
1900: STR
SQ 5x95, 3x110, 2x125kg.
Training hours: 2h (36 RE strava)
SUMMARY: Ok a bit of lingering cough but seems that my covid-19 episode is over. Didn’t feel great but I’ve had worse. Possibly the fact that I am vaccinated made things easier. I will do another light week next week before getting back into the thick of things.
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 lite
30min youtube workout video to check the cardio respiratory plumbing. I survived.
SUN: E
0900: E
40min youtube workout video.
1900: STR
SQ 5x95, 3x110, 2x125kg.
Training hours: 2h (36 RE strava)
SUMMARY: Ok a bit of lingering cough but seems that my covid-19 episode is over. Didn’t feel great but I’ve had worse. Possibly the fact that I am vaccinated made things easier. I will do another light week next week before getting back into the thick of things.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.