11-17/10/21

FOCUS: Running, Swimming & Strength Base (Covid-19 compromised training)

	AM	PM	STEP COUNT
MONDAY	– 10km – Run #1 (Recovery)	– Strength & Conditioning #1 (Bodyweight)	26,985
TUESDAY	– 14km – Run #2 (Vert)	– 10km – Run #3 (Base)	34,767
WEDNESDAY	– 20km – Run #4 (Base)	– Strength & Conditioning #2 (Bodyweight)	33,126
THURSDAY	– 18km – Run #5 (Vert)	– Strength & Conditioning #3 (Weighted)	32,592
FRIDAY	– 17km – Run #6 (Base)	–	27,030
SATURDAY	– 50km – Run #7 (Base)	– 50km – Run #7 (Base)	56,272
SUNDAY	– 12km – Run #8 (Recovery)	– Strength & Conditioning #4 (Weighted)	26,666

2021 GOAL(S)

• Finish Great Southern Endurance Run (100mi) & You Yangs Trail Running Festival (100mi + 50km)
• Qualify for Port 2 Pub – 25km Open Water Swim
  • 10km Open Water Swim under 4 hours 15 minutes
• Qualify for Ultraman Australia
  • Ironman distance triathlon under 14 hours 15 minutes
• Strength:
  • Bench Press: 100kg
  • Deadlift: 150kg
  • Back Squat: 110kg