28/1/24
Hill Sprints
Hill Sprint
10 Push ups
Jog down
Repeat
x8
42/43/45/45/47/45/45/44 seconds
Note: fun but tough session from the bottom of the local hill. Nice warm morning for it.
PM
Core
Flag 5
Side Bends 6 per side 32kg
Med ball twist throws 8 per side
Lying back extensions 15
Rest 1 min
x3
Note: looking to mix in some core work so I went to the book of Ross lol.
Workout Log
Workout Log
30/1/24
FSQ
95kg 3x3
OHP
60kg 3x3
WPU
27.5kg 3x3
PM
Ramp Rollouts
2nd notch 3x3
Note: last strength session for the block. I think I may need a break from front squats for a bit. After the 10k this weekend I’ll plan out what I want to do next, OP DUP, Grey man….Modified infinite intensity….
FSQ
95kg 3x3
OHP
60kg 3x3
WPU
27.5kg 3x3
PM
Ramp Rollouts
2nd notch 3x3
Note: last strength session for the block. I think I may need a break from front squats for a bit. After the 10k this weekend I’ll plan out what I want to do next, OP DUP, Grey man….Modified infinite intensity….
Workout Log
31/1/24
LSS Run
40 mins
Note: not a bad run, surprisingly the legs weren’t too heavy after squatting. I definitely want to prioritize skating a little more after this 10k after this block, this being said, having it twice a week, and I know I need a change from the FSQ, so I have a few considerations in terms of how I’ll set up the next block after this week.
LSS Run
40 mins
Note: not a bad run, surprisingly the legs weren’t too heavy after squatting. I definitely want to prioritize skating a little more after this 10k after this block, this being said, having it twice a week, and I know I need a change from the FSQ, so I have a few considerations in terms of how I’ll set up the next block after this week.
Workout Log
1/2/24
Rest Day
Note: easy week plus easing off prior to the run on Saturday.
Rest Day
Note: easy week plus easing off prior to the run on Saturday.
Workout Log
2/2/24
LSS Spin Bike
30mins
Average HR 136bpm
Max HR 149bpm
Note: just turning the legs over before the run tomorrow. Got a bit of mobility work in and a little sauna as well. Not a bad day at all.
LSS Spin Bike
30mins
Average HR 136bpm
Max HR 149bpm
Note: just turning the legs over before the run tomorrow. Got a bit of mobility work in and a little sauna as well. Not a bad day at all.
Workout Log
3/2/24
10km run
Note: ran as a pacer for a friend that wanted to get under 50 mins, he ran over 52 last time, managed to get him across about 30 seconds over what he wanted, the last hill got to him a bit. Myself I honestly felt like I was coasting, which was kind of nice knowing I can still put a pace on if I really wanted to. I wouldn’t be back in the low 30s but low 40s is definitely there for sure. Good day out with some good people.
10km run
Note: ran as a pacer for a friend that wanted to get under 50 mins, he ran over 52 last time, managed to get him across about 30 seconds over what he wanted, the last hill got to him a bit. Myself I honestly felt like I was coasting, which was kind of nice knowing I can still put a pace on if I really wanted to. I wouldn’t be back in the low 30s but low 40s is definitely there for sure. Good day out with some good people.
Workout Log
4/2/24
Rest Day
Note: end of the block. On to the deload week.
Rest Day
Note: end of the block. On to the deload week.
Workout Log
6/2/24
Rest Day
Note: as always the back and forth in the mind begins in terms of which way to go next lol.
Rest Day
Note: as always the back and forth in the mind begins in terms of which way to go next lol.