Weekly Training Update
26/04/21 – 02/05/21
FOCUS: Strength, Run Volume + Swim Intro
| AM | PM | STEP COUNT | |
|---|---|---|---|
| MONDAY | – 10km – Flat Run @ 60% | – Strength: Heavy #1 | 32,698 |
| TUESDAY | – 10km – Hill Repeats @ 85% | – Strength: Accessories #1 | 29,209 |
| WEDNESDAY | – 11km – Flat Run @ 75% | – 1.5km – Open Water Swim | 23,613 |
| THURSDAY | – Strength: Heavy #2 | – 11km – Run 70% | 21,028 |
| FRIDAY | – | – 1.7km – Open Water Swim – Strength: Accessories #2 | 23,170 |
| SATURDAY | – 42km – Long Run @ 75% | – 2km – Pool Swim | 46,055 |
| SUNDAY | – 14km – Trail Run @ 80% | – 1.5km Open Water Swim | 23,472 |
| GOAL(S) | TRAINING METHOD(S) FOR GOAL |
| Finish Down Under 135 | – Total Run Volume (100km+) – 1-2 Specific Climbing Sessions |
| Qualify for Rottnest Channel Swim 2022 (Sub 4 hour 15 min 10km open water swim without a wetsuit) | – Total Swim Volume (5km+) – 1-2x 1.5-2km Open Water Swims without wetsuit |
| Bench Press 100kg Deadlift 150kg Back Squat 110kg | – 4-5 Specific Gym Sessions per week |
Thomas Dade 