28/12/24
Short Hills
Hill sprint (14-15 seconds)
Jog back down
Repeat
x15
Note: hamstring/hip flexor issue has improved a lot since last week, glad I took the accessory out from the strength work. Good start to the day. Should be getting a skate in tomorrow, but I’ll get 30 mins of E done on the Airbike at some point as well.
Workout Log
Workout Log
29/12/24
LSS Run
31 mins
Average HR 144bpm
Max HR 153bpm
Average pace 7.29min/km
Note: not a bad run today at all, better pace than last week that’s for sure
LSS Run
31 mins
Average HR 144bpm
Max HR 153bpm
Average pace 7.29min/km
Note: not a bad run today at all, better pace than last week that’s for sure
Workout Log
30/12/24
Rest Day
Note: Pliability and mobility today
Rest Day
Note: Pliability and mobility today
Workout Log
31/12/24
SQ
95kg 3x3
WD
45kg 3x3
WPU
27kg 3x3
Note: surprisingly felt great today, the WPU on the last rep of the last set wasn’t the cleanest but otherwise, great end to the year and start of week 8 bb
SQ
95kg 3x3
WD
45kg 3x3
WPU
27kg 3x3
Note: surprisingly felt great today, the WPU on the last rep of the last set wasn’t the cleanest but otherwise, great end to the year and start of week 8 bb
Workout Log
1/1/25
Skate
A couple of hours
Note: hot one out today, but fun
Then
Connaught Range 10-1 Airbike Variation
8 Cals
10 Burpees
8 Cals
9 Burpees
All the down to 1 Burpee and 8 Cals
Note: didn’t get the time for this one, it definitely felt as it should, no change there haha
Skate
A couple of hours
Note: hot one out today, but fun
Then
Connaught Range 10-1 Airbike Variation
8 Cals
10 Burpees
8 Cals
9 Burpees
All the down to 1 Burpee and 8 Cals
Note: didn’t get the time for this one, it definitely felt as it should, no change there haha
Workout Log
2/1/25
Recovery Day
Mobility and Pliability today
Note: much needed after yesterday, surprisingly not feeling too bad, though I do realise that it’s usually two days later that I’ll feel it, so we’ll see how that goes.
Recovery Day
Mobility and Pliability today
Note: much needed after yesterday, surprisingly not feeling too bad, though I do realise that it’s usually two days later that I’ll feel it, so we’ll see how that goes.
Workout Log
3/1/25
SQ
95kg 3x3
WD
45kg 3x3
WPU
27kg 2x3 1x2
Note: just didn’t have the last rep for the WPU, WD felt a bit heavier today as well, squats were all good, may adjust TM for continuation based on this. Last MS for BB done.
SQ
95kg 3x3
WD
45kg 3x3
WPU
27kg 2x3 1x2
Note: just didn’t have the last rep for the WPU, WD felt a bit heavier today as well, squats were all good, may adjust TM for continuation based on this. Last MS for BB done.
Workout Log
4/1/25
Short Hills
Hill Sprint 14-15 seconds
Jog back down
Repeat
x20
Note: made it further up the hill thank the last 2 weeks, hamstrung feels much better, about 95% better now. Really good session, last HIC for bb
Short Hills
Hill Sprint 14-15 seconds
Jog back down
Repeat
x20
Note: made it further up the hill thank the last 2 weeks, hamstrung feels much better, about 95% better now. Really good session, last HIC for bb
Workout Log
5/1/25
LSS Airbike
31 mins
Average HR 135bpm
Max HR 145bpm
Note: Nice easy ride this morning. Now for a back off week before starting the next block.
BB Complete.
LSS Airbike
31 mins
Average HR 135bpm
Max HR 145bpm
Note: Nice easy ride this morning. Now for a back off week before starting the next block.
BB Complete.
Workout Log
6/1/25
Rest Day
Note: feeling not too bad after bb, erectors and hamstrings are a little tight, so there will be a bit of a focus on those areas mobility wise. I’ll put that down to not having back squatted in a while. My plan is to keep my current cluster, but training wise, stick with the minimal effective dose to ensure recovery and avoid my 2024 of trying to do way too much which gave me setback after setback during an already stressful year from a life point of view.
My intention is to skate whenever the opportunity is there and replace HIC with it if necessary and maybe add a short HIC post session if I feel I need it. This all goes hand in hand with how the body is feeling however.
Just to have a strength goal I’m going to focus a bit more on the WPU for the first half of the year. Grip and Core work will remain as usual. 1-2 HICs per training week and an E wherever I can fit it in. BB will run again in 6 months, twice a year definitely works best for me.
I’m tossing up between OP/IA and fighter for my next block, though it probably makes more sense to run OP/IA with my work/life schedule after the holiday period finishes. I’ll run the same cluster as per BB.
Rest Day
Note: feeling not too bad after bb, erectors and hamstrings are a little tight, so there will be a bit of a focus on those areas mobility wise. I’ll put that down to not having back squatted in a while. My plan is to keep my current cluster, but training wise, stick with the minimal effective dose to ensure recovery and avoid my 2024 of trying to do way too much which gave me setback after setback during an already stressful year from a life point of view.
My intention is to skate whenever the opportunity is there and replace HIC with it if necessary and maybe add a short HIC post session if I feel I need it. This all goes hand in hand with how the body is feeling however.
Just to have a strength goal I’m going to focus a bit more on the WPU for the first half of the year. Grip and Core work will remain as usual. 1-2 HICs per training week and an E wherever I can fit it in. BB will run again in 6 months, twice a year definitely works best for me.
I’m tossing up between OP/IA and fighter for my next block, though it probably makes more sense to run OP/IA with my work/life schedule after the holiday period finishes. I’ll run the same cluster as per BB.