Weekly Training: 05-11/07/21

Weekly Training Update

05/07/21 – 11/07/21

FOCUS: Recovery & Maintanence

AMPMSTEP COUNT
MONDAY– Strength: Pull #113,968
TUESDAY– Strength: Push #122,488
WEDNESDAY– 10km – Run @ 60% (Recovery)– 1 hour – Conditioning (Stair-master/Rowing Machine/Stationary Bike)19,865
THURSDAY– 10km – Run @ 60% (Recovery) – Strength: Pull #223,066
FRIDAY– 10km – Run @ 60% (Recovery)– Strength: Push #223,884
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

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