Weekly Training Update
28/06/21 – 04/07/21
FOCUS: Race Week (Princess park Urban Trail Run) + Increase Strength
| AM | PM | STEP COUNT | |
|---|---|---|---|
| MONDAY | – Strength: Push #1 | – 1.5km – Swim (Open Water, No Wetsuit) | 16,794 |
| TUESDAY | – Strength: Legs #1 | – 3km – Swim (Pool, Intervals) | 16,959 |
| WEDNESDAY | – Strength: Pull #1 | – 10km – Run @ 70% | 15,696 |
| THURSDAY | – Strength: Push #2 | – 10km – Run @ 70% | 22,902 |
| FRIDAY | – | – Strength: Pull #2 – 25km – Bike (Intervals) | 29,246 |
| SATURDAY | – 2.5km – Swim (Pool) | – Strength: Push #3 | 11,755 |
| SUNDAY | – Princess Park Urban Trail Run (12 hour) | – Princess Park Urban Trail Run (12 hour) | 115,898 |
| GOAL(S) | TRAINING METHOD(S) FOR GOAL |
| Finish Delirious W.E.S.T (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 |
Thomas Dade 