=w45/1 NOV start, DELOAD=
MON: STR + BJJ
0900: STR <45min>
FS 2x5 60, 70, 75kg
1KBP 5x10/10 20kg
2hS 13x7 32kg EMOM
1815: BJJ <45min>
Food: Monk Fast
TUE: E + E lite
0730: E <45min>
1.6km time trial: 6:13, all time best possibly. Sandwiched with 2x1.6k warmup/cooldown.
1800: E lite <40min>
6k z1 RW. 6:39/k, 126bpm ahr.
WED: STR
0900: STR UPPER <30min>
BP 2x5 60, 67.5, 75kg
Pullups total 30 in 4:25
THU: E lite
0900: E lite <70min>
10k z1 run walk. 6:29/km, 129bpm ahr.
EtOH: 6 units
FRI: STR
1000: STR <30min>
TBDL 5x125, 3x145, 4x165, 10x115kg.
Core work
EtOH: 3 units
SAT: MOBILITY + BJJ
1000: Yoga <1h>
1315: BJJ <1h>
Nogi today.
SUN: REST
Training hours: 5h 40m (128 relative effort on Strava)
EtOH: 9units
Fasting: 1x36h.
SUMMARY: Good week of training. Made a personal best of 6:13 in the mile at the age of 43! Then de-loaded most of the week on E work.
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
=w46/8 NOV start, E=
MON: E + BJJ
0730: E <75min>
13k HM pace run walk. 5:25/km, 149bpm ahr. This is the last hard run before next fri/sat’s HM.
1815: BJJ <1h>
Got beat up today. Some days…
Food: OMAD.
TUE: STR
1815: BJJ <45min>
Nogi. Chill class today.
1930: STR <20min>
FS 6x60, 80, 80kg. SQ 5x80, 100kg.
EtOH: 5 units.
WED: STR
0900: STR UPPER <30min>
BP 3x60, 70, 80, 90kg, 1x100kg
Pullups total 30 in 3:58.
THU: STR + E lite
1000: STR <30min>
TBDL 5x110, 145, 150kg, 12x115kg.
Core work
1800: E lite
7k z2 RW. 6:21/km, 139bpm ahr. Not a good performance, felt a bit flat. Combination of factors - under recovered from last few days of training plus deadlifts this morning, didn’t sleep well, felt a bit flat.
Food: OMAD
EtoH: 4 units
FRI: REST
SAT: MOBILITY + E
1000: Yoga <1h>
1830: E <1h 20min>
13k z2 RW. 6:04/km, 137bpm ahr. Much better than thurs.
SUN: REST
Training hours: 7h 25m <215 RE Strava)
EtOH: 9 units
Fasting: 2 OMAD days
SUMMARY: Ok-ish training but RHR edged up somehow. Most likely culprit was the fact I just couldn’t sleep well this week. Need to fix this.
MON: E + BJJ
0730: E <75min>
13k HM pace run walk. 5:25/km, 149bpm ahr. This is the last hard run before next fri/sat’s HM.
1815: BJJ <1h>
Got beat up today. Some days…
Food: OMAD.
TUE: STR
1815: BJJ <45min>
Nogi. Chill class today.
1930: STR <20min>
FS 6x60, 80, 80kg. SQ 5x80, 100kg.
EtOH: 5 units.
WED: STR
0900: STR UPPER <30min>
BP 3x60, 70, 80, 90kg, 1x100kg
Pullups total 30 in 3:58.
THU: STR + E lite
1000: STR <30min>
TBDL 5x110, 145, 150kg, 12x115kg.
Core work
1800: E lite
7k z2 RW. 6:21/km, 139bpm ahr. Not a good performance, felt a bit flat. Combination of factors - under recovered from last few days of training plus deadlifts this morning, didn’t sleep well, felt a bit flat.
Food: OMAD
EtoH: 4 units
FRI: REST
SAT: MOBILITY + E
1000: Yoga <1h>
1830: E <1h 20min>
13k z2 RW. 6:04/km, 137bpm ahr. Much better than thurs.
SUN: REST
Training hours: 7h 25m <215 RE Strava)
EtOH: 9 units
Fasting: 2 OMAD days
SUMMARY: Ok-ish training but RHR edged up somehow. Most likely culprit was the fact I just couldn’t sleep well this week. Need to fix this.
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
=w47/15 2021 NOV start, HM week=
MON: MONSTER DAY
0700: E <40min>
6k z1 RW. 6:47/km, 128bpm ahr. Nike Pegasus 38 gets virgin run, can’t say I’m blown away.
1200: STR <1h>
FS 5x65, 3x75, 2x85kg.
SQ 5x85, 100kg.
TBDL 3x120, 140, 160kg
Hindu Pushups 5x20.
Core work
1900: BJJ <1h>
More SLX details. A couple of hard rolls today.
Food: OMAD. Wife says I was hangry.
TUE: BJJ
1800: BJJ <1h>
NoGi. Marshall guard, bolt cutter armbar and rollover to spiderweb armbar. A few easy rolls today and I had good results with this new calf slicer I saw on Instagram (yes I am one of those who learn new stuff from Youtube/IG).
WED: E lite + STR
0900: STR UPPER <30min>
BP 5x65, 3x75, 5x85kg, 8x75, 12x65kg
Pullups total 40 in 6:13.
1800: E lite <45min>
7k z2 gravel run. 6:24/km, 141ahr bpm. Hoka Rocket X on gravel seems fine.
THU: E lite
1800: E lite <30min>
4k z2 rw. 6:30/km, 135ahr bpm. Air Pegasus 38. Not loving this shoe so far.
Food: OMAD
FRI: E
1900: Half Marathon TT
HM. 1:53:27. 5:23/km, 159ahr bpm for an all time PB on the Nike Alphafly. Very happy. Had 3 beers to celebrate.
EtOH: 3 units.
SAT: REST
EtOH: 6 units.
SUN: REST
Training hours: 7h (327 RE Strava)
EtOH: 9 units
Fasting: 2xOMAD
SUMMARY: 6 week running program to get a PR on a half marathon, am very pleased. Will take a recovery week and then figure out what to tackle next.
MON: MONSTER DAY
0700: E <40min>
6k z1 RW. 6:47/km, 128bpm ahr. Nike Pegasus 38 gets virgin run, can’t say I’m blown away.
1200: STR <1h>
FS 5x65, 3x75, 2x85kg.
SQ 5x85, 100kg.
TBDL 3x120, 140, 160kg
Hindu Pushups 5x20.
Core work
1900: BJJ <1h>
More SLX details. A couple of hard rolls today.
Food: OMAD. Wife says I was hangry.
TUE: BJJ
1800: BJJ <1h>
NoGi. Marshall guard, bolt cutter armbar and rollover to spiderweb armbar. A few easy rolls today and I had good results with this new calf slicer I saw on Instagram (yes I am one of those who learn new stuff from Youtube/IG).
WED: E lite + STR
0900: STR UPPER <30min>
BP 5x65, 3x75, 5x85kg, 8x75, 12x65kg
Pullups total 40 in 6:13.
1800: E lite <45min>
7k z2 gravel run. 6:24/km, 141ahr bpm. Hoka Rocket X on gravel seems fine.
THU: E lite
1800: E lite <30min>
4k z2 rw. 6:30/km, 135ahr bpm. Air Pegasus 38. Not loving this shoe so far.
Food: OMAD
FRI: E
1900: Half Marathon TT
HM. 1:53:27. 5:23/km, 159ahr bpm for an all time PB on the Nike Alphafly. Very happy. Had 3 beers to celebrate.
EtOH: 3 units.
SAT: REST
EtOH: 6 units.
SUN: REST
Training hours: 7h (327 RE Strava)
EtOH: 9 units
Fasting: 2xOMAD
SUMMARY: 6 week running program to get a PR on a half marathon, am very pleased. Will take a recovery week and then figure out what to tackle next.
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
6 WEEK HALF MARATHON PLAN FOR 19 NOV 2021 VIRTUAL HALF
W1: BUILD
D1: 12/10/21. Stadium. Fast Reps 5 x 200m R, 200m W. 39, 44, 42, 40, 41s. 1.6k warmup/cooldown. Hoka Rocket X. Felt good today.
D2: 13/10/21. Stadium. 10k z2 run. 5:59/km, 141bpm ahr. Nike Alphafly. Weird right knee pain from going in circles.
D3: 16/10/21. Park. 17k z2 run/walk. 6:03/km, 139bpm ahr. Nike Alphafly. Cardio was fine, feet and hamstrings hurt a little.
W2: BUILD
D1: 19/10/21. Stadium. 10k HM Pace run/walk. 5:22/km, 159bpm ahr. Hoka Rocket X. This was hard, no way I can do 21k at this pace.
D2: 20/10/21. Lake. 6k z2 run/walk. 6:37/km, 136ahr bpm. ON Cloudstratus. Shoe was uncomfortable, time to dump it.
D3: 22/10/21. Park. 12k z2 run/walk. 6:24/km, 136ahr bpm. Hoka Rocket X. Went real easy today.
W3: BUILD
D1: 26/10/21. Stadium. 8k HM pace run/walk. 5:21/km, 154bpm ahr. Nike Vaporfly. Felt much better this time!
D2: 29/10/21. Road. 21k z2 run/walk. 6:16/km, 136ahr bpm. Nike Vaporfly. Wow this shoe rocks!
W4: DELOAD (KINDA)
D1: 2/11/21. Stadium. 1.6k Time Trial. 6:08!! (6:13 for mile). Probably all time best. 1.2k warmup/cooldown. Nike Alphafly. Mechanical doping I think.
D2: 2/11/21. Park. 6k recovery run/walk. 6:39/km, 126bpm ahr. Hoka Rocket X.
D3: 4/11/21. Gravel track. 10k z1 run/walk. 6:29/km, 129bpm ahr. Nike Vaporfly. These shoes are not great for slow runs, feel awkward.
W5: TAPER (KINDA)
D1: 8/11/21. Road.. 13k HM Pace run/walk. 5:25/km, 149bpm ahr. Nike Vaporfly. OK I am ready!
D2: 11/11/21. Park. 7k z2 run/walk. 6:20/km, 140bpm ahr. Hoka Rocket X. Felt under-recovered, not brilliant today.
D3: 13/11/21. Lake. 13k z2 run/walk. 6:04/km, 137bpm ahr. Nike Vaporfly. That’s more like it! Next week is D-day.
W6: TIME TRIAL WEEK
D1: 15/11/21. Park. 6k z1 run/walk. 6:47/km, 128bpm ahr. Nike Air Pegasus 38. Not sure what the hype about this shoe is about!
D2: 17/11/21. Gravel Track. 7k z2 run/walk. 6:24/km, 141bpm ahr. Hoka Rocket X. Gravel runs are slower but easier on the feet.
D3: 18/11/21. Park. 4k z2 run/walk. 6:30/km, 135bpm ahr. Nike Air Pegasus 38. OK I’m ready!
D4: 19/11/21. Park. HM! 5:23/km, 159bpm ahr. Nike Alphafly. New PB, I’m happy.
AFTER ACTION REVIEW:
(+) Good mix of pace runs/easy runs. If I had longer to prepare I would have done more threshold and fast reps on the track.
(+) I ran on gravel for a couple sessions after feeling beat up. Helped.
(-) Why didn’t I use the Vaporfly? From the data I am quicker in it, if only slightly more uncomfortable.
W1: BUILD
D1: 12/10/21. Stadium. Fast Reps 5 x 200m R, 200m W. 39, 44, 42, 40, 41s. 1.6k warmup/cooldown. Hoka Rocket X. Felt good today.
D2: 13/10/21. Stadium. 10k z2 run. 5:59/km, 141bpm ahr. Nike Alphafly. Weird right knee pain from going in circles.
D3: 16/10/21. Park. 17k z2 run/walk. 6:03/km, 139bpm ahr. Nike Alphafly. Cardio was fine, feet and hamstrings hurt a little.
W2: BUILD
D1: 19/10/21. Stadium. 10k HM Pace run/walk. 5:22/km, 159bpm ahr. Hoka Rocket X. This was hard, no way I can do 21k at this pace.
D2: 20/10/21. Lake. 6k z2 run/walk. 6:37/km, 136ahr bpm. ON Cloudstratus. Shoe was uncomfortable, time to dump it.
D3: 22/10/21. Park. 12k z2 run/walk. 6:24/km, 136ahr bpm. Hoka Rocket X. Went real easy today.
W3: BUILD
D1: 26/10/21. Stadium. 8k HM pace run/walk. 5:21/km, 154bpm ahr. Nike Vaporfly. Felt much better this time!
D2: 29/10/21. Road. 21k z2 run/walk. 6:16/km, 136ahr bpm. Nike Vaporfly. Wow this shoe rocks!
W4: DELOAD (KINDA)
D1: 2/11/21. Stadium. 1.6k Time Trial. 6:08!! (6:13 for mile). Probably all time best. 1.2k warmup/cooldown. Nike Alphafly. Mechanical doping I think.
D2: 2/11/21. Park. 6k recovery run/walk. 6:39/km, 126bpm ahr. Hoka Rocket X.
D3: 4/11/21. Gravel track. 10k z1 run/walk. 6:29/km, 129bpm ahr. Nike Vaporfly. These shoes are not great for slow runs, feel awkward.
W5: TAPER (KINDA)
D1: 8/11/21. Road.. 13k HM Pace run/walk. 5:25/km, 149bpm ahr. Nike Vaporfly. OK I am ready!
D2: 11/11/21. Park. 7k z2 run/walk. 6:20/km, 140bpm ahr. Hoka Rocket X. Felt under-recovered, not brilliant today.
D3: 13/11/21. Lake. 13k z2 run/walk. 6:04/km, 137bpm ahr. Nike Vaporfly. That’s more like it! Next week is D-day.
W6: TIME TRIAL WEEK
D1: 15/11/21. Park. 6k z1 run/walk. 6:47/km, 128bpm ahr. Nike Air Pegasus 38. Not sure what the hype about this shoe is about!
D2: 17/11/21. Gravel Track. 7k z2 run/walk. 6:24/km, 141bpm ahr. Hoka Rocket X. Gravel runs are slower but easier on the feet.
D3: 18/11/21. Park. 4k z2 run/walk. 6:30/km, 135bpm ahr. Nike Air Pegasus 38. OK I’m ready!
D4: 19/11/21. Park. HM! 5:23/km, 159bpm ahr. Nike Alphafly. New PB, I’m happy.
AFTER ACTION REVIEW:
(+) Good mix of pace runs/easy runs. If I had longer to prepare I would have done more threshold and fast reps on the track.
(+) I ran on gravel for a couple sessions after feeling beat up. Helped.
(-) Why didn’t I use the Vaporfly? From the data I am quicker in it, if only slightly more uncomfortable.
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
=w48/22 NOV21 start, recovery week=
MON: E lite + STR
1800: E lite + STR
6k z1 run with 10x30m strides. 7:01/km, 128bpm ahr.
30 pullups total.
Remarks: Easy workout inserted as I felt pretty recovered, and it was ok. Some residual tiredness in legs was the worst of it.
TUE: BJJ + STR
1800: BJJ
Nogi. Hip bump sweep and followups. Had a couple of chill rolls then an all out effort.
1900: STR
FS 5x60, 80, 80kg
SQ 5x80, 100, 105kg.
WED: STR + E lite
0900: STR
BP 2x5 65, 72.5, 85kg
1915: E lite
Treadmill: 3.2k warmup followed by 5k z2.
Food: OMAD
THU: STR
0900: STR
TBDL 5x135, 3x155, 1x175, 180, 185kg. New 1RM PR!
Remarks: Took my COVID-19 booster jab today so its gonna be rest for the balance of the week.
FRI/SAT: REST
This Moderna booster kicked my a#@. I felt severe joint ache and fatigue.
SUN: RECOVERY
0900: E Lite
15min z1 poolside jog. I survived it seems.
2000: E lite 2
4k z1 run. 6:51/km, 129bpm ahr. Felt just fine!
EtOH: 1 unit
Training hours: 4h 30min (101 RE Strava)
EtOH: 1 unit
Fasting: 1xOMAD
SUMMARY: Made a PR on Trapbar Deadlift, very happy with that. Took my Moderna booster jab, which laid me out a couple days and I will take the next week easy due to this as well. Did some z1 jogs on Sunday and it seems I am ok.
MON: E lite + STR
1800: E lite + STR
6k z1 run with 10x30m strides. 7:01/km, 128bpm ahr.
30 pullups total.
Remarks: Easy workout inserted as I felt pretty recovered, and it was ok. Some residual tiredness in legs was the worst of it.
TUE: BJJ + STR
1800: BJJ
Nogi. Hip bump sweep and followups. Had a couple of chill rolls then an all out effort.
1900: STR
FS 5x60, 80, 80kg
SQ 5x80, 100, 105kg.
WED: STR + E lite
0900: STR
BP 2x5 65, 72.5, 85kg
1915: E lite
Treadmill: 3.2k warmup followed by 5k z2.
Food: OMAD
THU: STR
0900: STR
TBDL 5x135, 3x155, 1x175, 180, 185kg. New 1RM PR!
Remarks: Took my COVID-19 booster jab today so its gonna be rest for the balance of the week.
FRI/SAT: REST
This Moderna booster kicked my a#@. I felt severe joint ache and fatigue.
SUN: RECOVERY
0900: E Lite
15min z1 poolside jog. I survived it seems.
2000: E lite 2
4k z1 run. 6:51/km, 129bpm ahr. Felt just fine!
EtOH: 1 unit
Training hours: 4h 30min (101 RE Strava)
EtOH: 1 unit
Fasting: 1xOMAD
SUMMARY: Made a PR on Trapbar Deadlift, very happy with that. Took my Moderna booster jab, which laid me out a couple days and I will take the next week easy due to this as well. Did some z1 jogs on Sunday and it seems I am ok.
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
=w49/21, 29 NOV start, 2.4k W1/12: Base 1=
Was thinking about training for BJJ European Championship in Feb22 but with the uncertainties in travel and such like, I thought I didn’t want to train for 10 weeks for a BJJ comp and not even be able to board the plane. Decided to sign up for a Masters track meet (1 mile race) in January and work towards a peak 2.4km instead.
MON: E lite + STR
1600: STR
1KB Row 8/8 @ 24, 24, 28, 28, 32, 36, 40kg.
Remarks: Golfer’s elbow is back, pullups off menu again. Need some bicep/wrist curls to rehab this.
1900: E lite
7k z1-2 run. 6:33/km, 131bpm ahr.
Food: OMAD
TUE: STR + E Lite
0800: Speed.
8x100r 19-21s (did 21, 20, 20, 21, 21, 21, 20, 19s), 150w. 1.6k warmup, 1k cooldown.
1100: STR
BP 3x62.5, 72.5, 6x82.5, 3/5x75kg.
Core work.
WED: E lite
1800: E lite
5k z2 run. 5:50/km, 141bpm ahr.
EtOH: 2 units
THU: STR + E
0900: STR
FS 3x62.5, 72.5, 82.5kg
SQ 3x82.5, 102.5, 112.5kg.
1800: E
2x1.2k tempo run, 2min rest. Did 4:54/km, 4:42/km. In the ballpark.
FRI: STR + E
1100: STR
SQ 8x20, 40, 60. 5x80, 100. 1x120kg.
RDL 3x10 40kg.
Core Work
1800: E
13k z2 run walk with 0.5k fast finish. 6:04/km, 144bpm ahr.
SAT: YOGA + BJJ
0930: Yoga
1200: BJJ
Some half butterguard attacks. This is my preferred HG variation. Had 2 hard rolls then I needed to scoot off.
EtoH: 2 units
SUN: REST
EtOH: 1 unit
Training hours: 7h 20m (181 RE Strava)
EtOH: 5 units
Fasting: 1xOMAD.
SUMMARY: Somehow my golfer’s elbow flared up with the first very set of pull-ups for the week. Oh well, I know the drill, rest then rehab to build up again. Otherwise pretty good week of training.
Was thinking about training for BJJ European Championship in Feb22 but with the uncertainties in travel and such like, I thought I didn’t want to train for 10 weeks for a BJJ comp and not even be able to board the plane. Decided to sign up for a Masters track meet (1 mile race) in January and work towards a peak 2.4km instead.
MON: E lite + STR
1600: STR
1KB Row 8/8 @ 24, 24, 28, 28, 32, 36, 40kg.
Remarks: Golfer’s elbow is back, pullups off menu again. Need some bicep/wrist curls to rehab this.
1900: E lite
7k z1-2 run. 6:33/km, 131bpm ahr.
Food: OMAD
TUE: STR + E Lite
0800: Speed.
8x100r 19-21s (did 21, 20, 20, 21, 21, 21, 20, 19s), 150w. 1.6k warmup, 1k cooldown.
1100: STR
BP 3x62.5, 72.5, 6x82.5, 3/5x75kg.
Core work.
WED: E lite
1800: E lite
5k z2 run. 5:50/km, 141bpm ahr.
EtOH: 2 units
THU: STR + E
0900: STR
FS 3x62.5, 72.5, 82.5kg
SQ 3x82.5, 102.5, 112.5kg.
1800: E
2x1.2k tempo run, 2min rest. Did 4:54/km, 4:42/km. In the ballpark.
FRI: STR + E
1100: STR
SQ 8x20, 40, 60. 5x80, 100. 1x120kg.
RDL 3x10 40kg.
Core Work
1800: E
13k z2 run walk with 0.5k fast finish. 6:04/km, 144bpm ahr.
SAT: YOGA + BJJ
0930: Yoga
1200: BJJ
Some half butterguard attacks. This is my preferred HG variation. Had 2 hard rolls then I needed to scoot off.
EtoH: 2 units
SUN: REST
EtOH: 1 unit
Training hours: 7h 20m (181 RE Strava)
EtOH: 5 units
Fasting: 1xOMAD.
SUMMARY: Somehow my golfer’s elbow flared up with the first very set of pull-ups for the week. Oh well, I know the drill, rest then rehab to build up again. Otherwise pretty good week of training.
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
W50/2021, 7 Dec start, 2.4k block
=w50/21, 8 Dec start, 2.4k W2/12: Base 2=
MON: STR + BJJ
1200: E
I: 6x400 at R pace, 2min recovery. Target 94s per rep, did much better 86, 85, 88, 89, 92, 88s.
1800: BJJ
Some DLR passes. 3 fun rolls.
Food: OMAD
TUE: STR + E Lite
1200: STR
BP 5/4/3x87.5kg
Body Rows 5x10
Curls 1x25 20kg
Core work
1700: E Lite
8k z2 run walk. 6:19/km, 137bpm ahr.
Food: OMAD
EtOH: 6 units
WED: REST
Trainwrecked, hungover.
THU: E
0800: E
90min z2 run walk. 6:22/km, 134bpm ahr.
EtOH: 4 units
FRI: STR
0900: STR
FS 5/3/2 70, 80, 90kg
SQ 5/3/2 90, 105, 120kg.
Pullups 30 in total. Yay, nothing hurt!
Core work
1800: E
30min z2 with 10min Tempo insert. Did it on Treadmill as it was just pouring down.
Food: OMAD
SAT: Yoga + BJJ
0900: Yoga
1200: BJJ
Specific training + 4x7min porrada. Great fun session.
SUN: REST
EtOH: 4 units
Training hours: 7h 25m (177 RE on Strava)
EtOH: 14 units (ouch)
Food: 3xOMAD
SUMMARY: Good week of training, except for the EtOH overdose. It’s holiday season though, and I have only 2 more major meet-ups left. Next week will be some deload in running mileage/intensity, and possibly for strength work as well.
=w50/21, 8 Dec start, 2.4k W2/12: Base 2=
MON: STR + BJJ
1200: E
I: 6x400 at R pace, 2min recovery. Target 94s per rep, did much better 86, 85, 88, 89, 92, 88s.
1800: BJJ
Some DLR passes. 3 fun rolls.
Food: OMAD
TUE: STR + E Lite
1200: STR
BP 5/4/3x87.5kg
Body Rows 5x10
Curls 1x25 20kg
Core work
1700: E Lite
8k z2 run walk. 6:19/km, 137bpm ahr.
Food: OMAD
EtOH: 6 units
WED: REST
Trainwrecked, hungover.
THU: E
0800: E
90min z2 run walk. 6:22/km, 134bpm ahr.
EtOH: 4 units
FRI: STR
0900: STR
FS 5/3/2 70, 80, 90kg
SQ 5/3/2 90, 105, 120kg.
Pullups 30 in total. Yay, nothing hurt!
Core work
1800: E
30min z2 with 10min Tempo insert. Did it on Treadmill as it was just pouring down.
Food: OMAD
SAT: Yoga + BJJ
0900: Yoga
1200: BJJ
Specific training + 4x7min porrada. Great fun session.
SUN: REST
EtOH: 4 units
Training hours: 7h 25m (177 RE on Strava)
EtOH: 14 units (ouch)
Food: 3xOMAD
SUMMARY: Good week of training, except for the EtOH overdose. It’s holiday season though, and I have only 2 more major meet-ups left. Next week will be some deload in running mileage/intensity, and possibly for strength work as well.
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
=w51/21, 14 Dec start, 2.4k W3/12: Deload=
No VO2 max, Tempo, or long runs this week. Keep the BJJ easy and playful also, though this may not be up to me!
MON: E + STR
1200: E lite
5k z2 RW + 5 Strides. Took it easy today.
1800: BJJ
4 chill rolls
Food: OMAD
TUE: STR + E Lite
1200: STR
BP 1x13 75kg
Pullups 12, 13
1700: E Lite
7k z2 run + 5x15sec Strides. 6:22/km, 135bpm ahr.
Food: OMAD
WED: E lite
1800: E lite
10k easy run walk. 6:13/km, 135bpm ahr.
THU: STR
0900: STR
FS 5x60, 75, 90kg
SQ 5x90, 110kg
RDL 1x25 60kg
6min Plank
EtOH: 8 units. Ouch.
FRI: REST
EtOH: 2 units.
SAT: Yoga + E lite
0930: Yoga
1830: E
1h z2 run. 5:49/km, 140bpm ahr.
SUN: REST
GTG: 7 pull-ups, 7 chin-ups.
Training hours: 6h (131 RE Strava)
EtOH: 10units. Probably a bit too much but it is holiday season!
SUMMARY: Good week of deload. I cut out all hard work on running while keeping mileage fair static, and also dumped weekly bjj randori. Raring to train next week before Christmas weekend.
No VO2 max, Tempo, or long runs this week. Keep the BJJ easy and playful also, though this may not be up to me!
MON: E + STR
1200: E lite
5k z2 RW + 5 Strides. Took it easy today.
1800: BJJ
4 chill rolls
Food: OMAD
TUE: STR + E Lite
1200: STR
BP 1x13 75kg
Pullups 12, 13
1700: E Lite
7k z2 run + 5x15sec Strides. 6:22/km, 135bpm ahr.
Food: OMAD
WED: E lite
1800: E lite
10k easy run walk. 6:13/km, 135bpm ahr.
THU: STR
0900: STR
FS 5x60, 75, 90kg
SQ 5x90, 110kg
RDL 1x25 60kg
6min Plank
EtOH: 8 units. Ouch.
FRI: REST
EtOH: 2 units.
SAT: Yoga + E lite
0930: Yoga
1830: E
1h z2 run. 5:49/km, 140bpm ahr.
SUN: REST
GTG: 7 pull-ups, 7 chin-ups.
Training hours: 6h (131 RE Strava)
EtOH: 10units. Probably a bit too much but it is holiday season!
SUMMARY: Good week of deload. I cut out all hard work on running while keeping mileage fair static, and also dumped weekly bjj randori. Raring to train next week before Christmas weekend.
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
=w52/21, 21 Dec start, 2.4k W4/12: Base 3=
MON: E + BJJ
0800: E
3x800m vo2max int, 3’20 walk. Did 3:03 (too quick), 3:13, 3:14 (just right).
1800: BJJ
Spider guard stuff. 3 chill rolls.
GTG: 2x8 pullups, 1x8 chinups
TUE: STR + E
1200: STR
BP 5x 60, 67.5, 75, 85, 85kg
Core work
1700: E
60min z2 run walk. 6:42/km, 143bpm ahr. Crazy hot weather and plus not brilliant sleep = shabby run.
GTG: 1x8 pullups, 1x8 chinups
Food: OMAD
WED: STR
0900: STR
FS 3x65, 75, 85kg
SQ 3x85, 105, 115kg.
RDL 1x20 60kg
EtOH: 10 units (!!!)
THU: E + BJJ
0800: E
16k easy RW. 6:18/km, 138bpm ahr.
1800: BJJ
GTG: 8 pullups, 8 chinups
FRI: REST
EtOH: 2 units
SAT: E
0800: E
2.4k Time Trial. 10:11. Best in a long time but disappointed not to break 10min. Went out too fast and struggled in 2nd half.
GTG: 8 pullups, 8 chinups
SUN: REST
EtOH: 1 unit
Training hrs: 6h (174 RE Strava)
EtOH: 13 units (ok, only 1 party left for the year)
SUMMARY: I thought I had it in me to break 10 for 2.4km but I went out too fast (again). I will just have to become fit enough to outrun my lack of pace discipline if that makes sense. It was however the best effort of the year so I am overall pleased.
MON: E + BJJ
0800: E
3x800m vo2max int, 3’20 walk. Did 3:03 (too quick), 3:13, 3:14 (just right).
1800: BJJ
Spider guard stuff. 3 chill rolls.
GTG: 2x8 pullups, 1x8 chinups
TUE: STR + E
1200: STR
BP 5x 60, 67.5, 75, 85, 85kg
Core work
1700: E
60min z2 run walk. 6:42/km, 143bpm ahr. Crazy hot weather and plus not brilliant sleep = shabby run.
GTG: 1x8 pullups, 1x8 chinups
Food: OMAD
WED: STR
0900: STR
FS 3x65, 75, 85kg
SQ 3x85, 105, 115kg.
RDL 1x20 60kg
EtOH: 10 units (!!!)
THU: E + BJJ
0800: E
16k easy RW. 6:18/km, 138bpm ahr.
1800: BJJ
GTG: 8 pullups, 8 chinups
FRI: REST
EtOH: 2 units
SAT: E
0800: E
2.4k Time Trial. 10:11. Best in a long time but disappointed not to break 10min. Went out too fast and struggled in 2nd half.
GTG: 8 pullups, 8 chinups
SUN: REST
EtOH: 1 unit
Training hrs: 6h (174 RE Strava)
EtOH: 13 units (ok, only 1 party left for the year)
SUMMARY: I thought I had it in me to break 10 for 2.4km but I went out too fast (again). I will just have to become fit enough to outrun my lack of pace discipline if that makes sense. It was however the best effort of the year so I am overall pleased.
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
=w53/21, 27 Dec start, 2.4k W5/12: Base 4=
MON: E + BJJ
0800: E
3.2k Threshold run 4:45-5:00/km. ~15min warmup/cooldown.
1815: BJJ
Collar Sleeve stuff. 3 chill rolls.
Food: OMAD
TUE: E lite + BJJ
0730: E lite
30min~ recovery jog. 6:42/k, 122bpm ahr.
1815: BJJ
Nogi. From “almost a triangle choke” to omoplata or inverted armbar. 1 hard roll, 2 chill ones. That’s it for BJJ for 2021!
EtoH: 3 units
WED: STR + E lite
0900: STR
Crossfit Barbara. With strict pullups, chill on time, end of year workout with my training partner.
1700: E lite
40min easy run. 6:26/km, 137bpm ahr.
THU: E
0800: E
45 easy run + 5 strides. 6:23/km, 133bpm ahr.
FRI: REST
EtOH: 5 units
SAT: E
1700: E
20min Tempo run. 4:51/km, 159bpm ahr. 15min WU/10min CD.
SUN: E lite
1600: E lite
45min easy on Treadmill. 6:00/km, 133bpm ahr.
Training Hours: 6h 50min (175 RE strava)
EtOH: 8 units. Dry-ish Jan will be needed.
SUMMARY: good week of training to end the year and start the new. Happy with what I achieved in 2021.
MON: E + BJJ
0800: E
3.2k Threshold run 4:45-5:00/km. ~15min warmup/cooldown.
1815: BJJ
Collar Sleeve stuff. 3 chill rolls.
Food: OMAD
TUE: E lite + BJJ
0730: E lite
30min~ recovery jog. 6:42/k, 122bpm ahr.
1815: BJJ
Nogi. From “almost a triangle choke” to omoplata or inverted armbar. 1 hard roll, 2 chill ones. That’s it for BJJ for 2021!
EtoH: 3 units
WED: STR + E lite
0900: STR
Crossfit Barbara. With strict pullups, chill on time, end of year workout with my training partner.
1700: E lite
40min easy run. 6:26/km, 137bpm ahr.
THU: E
0800: E
45 easy run + 5 strides. 6:23/km, 133bpm ahr.
FRI: REST
EtOH: 5 units
SAT: E
1700: E
20min Tempo run. 4:51/km, 159bpm ahr. 15min WU/10min CD.
SUN: E lite
1600: E lite
45min easy on Treadmill. 6:00/km, 133bpm ahr.
Training Hours: 6h 50min (175 RE strava)
EtOH: 8 units. Dry-ish Jan will be needed.
SUMMARY: good week of training to end the year and start the new. Happy with what I achieved in 2021.
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.