Weekly Training Update
05/07/21 – 11/07/21
FOCUS: Recovery & Maintanence
| AM | PM | STEP COUNT | |
|---|---|---|---|
| MONDAY | – | – Strength: Pull #1 | 13,968 |
| TUESDAY | – | – Strength: Push #1 | 22,488 |
| WEDNESDAY | – 10km – Run @ 60% (Recovery) | – 1 hour – Conditioning (Stair-master/Rowing Machine/Stationary Bike) | 19,865 |
| THURSDAY | – 10km – Run @ 60% (Recovery) | – Strength: Pull #2 | 23,066 |
| FRIDAY | – 10km – Run @ 60% (Recovery) | – Strength: Push #2 | 23,884 |
| SATURDAY | – 1 hour – Cardio Boxing (Peninsula Boxing) – 17.5km – Run @ 70% (Trail Run) | – 3km – Swim @ 70% – Strength: Pull #3 | 28,446 |
| SUNDAY | – 10km – Run @ 60% (Soft Sand Run) | – | 25,939 |
| 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 