Weekly Training Update
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
Thomas Dade 