15-21/11/21

FOCUS: Running, Swimming & Strength Base + RAce week (Afterglow Twilight trail run (21km)+ Mt macedon Trail Run (50km)

	AM	PM	STEP COUNT
MONDAY	– 5km – Run (Recovery/Trail)	– S&C #1: Push	11,418
TUESDAY	–	– S&C #2: Pull – 10km – Run (Recovery/Treadmill)	20,433
WEDNESDAY	–	– S&C #3: Arms & Abs – 5km/30min – Run (Recovery/Treadmill)	20,662
THURSDAY	– S&C #4: Legs – 6km – Run (Easy)	–	28,180
FRIDAY	– 10km – Run (Steady/Base)	– S&C #5: Back & Shoulders	30,654
SATURDAY	– S&C #6: Chest & Arms	– Afterglow Twilight Trail Run (21km)	30,305
SUNDAY	– Mt Macedon Trail Run (50km)	–	51,499

2021 GOAL(S)

• Finish Great Southern Endurance Run (100mi) & You Yangs Trail Running Festival (100mi + 50km)
• Maintain Swimming Fitness
• Strength:
  • Bench Press: 100kg
  • Deadlift: 150kg
  • Back Squat: 110kg