10-16/01/22

FOCUS: Relax/maintain/holiday Race Week (two bays trail run (56km))

	AM	PM	STEP COUNT
MONDAY	– S&C #1: legs – 3km – Pool Swim (Steady)	– 10km – Run (Easy)	19,721
TUESDAY	– S&C #2: Chest – 11km – Run (Easy)	–	23,227
WEDNESDAY	– 15km – Run (Easy)	– 2km – Open Water Swim (Steady) – 15km – Run (Easy)	48,385
THURSDAY	–	– 3km – Pool Swim (Fartlek, 20x 50m Sprints) – S&C #3: Back	24,409
FRIDAY	–	– 18.5km – Run (Easy) – S&C #4: Arms & Calisthenics	31,185
SATURDAY	– 10km – Run (Easy)	– S&C #5: Shoulders & Back	21,170
SUNDAY	– Two Bays Trail Run – 56km (Race)	– S&C #6: Arms	56,990

2022 GOAL(S)

• Finish Triple Crown-under of 200 milers (Delirious West + Irrational South + Unreasonable East)
• Finish Ultraman 2022
• Strength:
  • Bench Press: 100kg
  • Deadlift: 150kg
  • Back Squat: 110kg