Weekly Training: 24-30/05/21

Weekly Training Update

24/05/21 – 30/05/21

FOCUS: Race week (Mt. Macedon Trail Run) *CANCELLED COVID-19 + Regain STRENGTH + Swim MAINTENANCE)

AMPMSTEP COUNT
MONDAY– 20km – Run @ 75%
– 6km – Run @ 65%
– Strength: Push #1
– 4km – Run @ 55% (Barefoot)
– 30min – Boxing (Pads & Bag Work)
36,440
TUESDAY– 11km – Run @ 70%
– Strength: Pull #1
26,247
WEDNESDAY– Strength; Legs #1
– 10km – Run @ 60%
23,774
THURSDAY– Strength: Push #1
– 10km – Run @ 60%
19,810
FRIDAY– 20km – Run @ 60%
– Strength: Calisthenics #1
28,066
SATURDAY– 23km – Run @ 70%
– Strength: Calisthenics #2
27,453
SUNDAY– 21km – Run @ 75%– 1.3km – Open Water Swim (No Wetsuit)32,553
GOAL(S)TRAINING METHOD(S) FOR GOAL
Finish Irrational S.O.U.T.H (200 miler)– 100km Training Week (Predominately undulating to flat road and trail running) whilst staying injury free
Qualify for Rottnest Channel Swim 2022
(Sub 4 hour 15 min 10km open
water swim without a wetsuit)
– Total Swim Volume (5km+)
– 1-2x 1-2km Open Water Swims without wetsuit
Bench Press 100kg
Deadlift 150kg
Back Squat 110kg
– 3-5 Specific Gym Sessions per week

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