Tag: full body
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Weekly Training: 29/03/21 – 04/04/21
29/03/21 – 04/04/21 FOCUS: Strength AM PM STEP COUNT MONDAY – – Strength: Legs #1– Conditioning: Rowing Machine, Tabata x5 16,844 TUESDAY – – Strength: Push #1– 10km – Run @ 75% 19,900 WEDNESDAY – – 8km – Run (Hill Repeats) 29,016 THURSDAY – 1 hour: Cardio Boxing – Strength: Pull #1 15,666 FRIDAY –…
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Weekly Training: 01-07/03/21
01/03/21 – 07/03/21 FOCUS: RECOVERY/RACE WEEK (WARBURTON TRAIL FEST MULTI-DAY MADNESS) AM PM STEP COUNT MONDAY – – Strength: Push– 3km – Swim @ 75% 25,469 TUESDAY – – Strength: Push #2– 5km – Weight Vest Walk 17,515 WEDNESDAY – – 3km – Swim @ 75%– Strength: Pull #1 19,366 THURSDAY – 10km – Run…
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Weekly Training: 08-14/02/21
08/02/21 – 14/02/21 Focus: RECOVERY/MAINTANENCE AM PM STEP COUNT MONDAY – – S&C #1: Pull– 2km – Swim 60% 21,690 TUESDAY – – 5km – Swim 70% 23,743 WEDNESDAY – – S&C #2: Full Body– 2km – Swim 80% 25,256 THURSDAY – – 20km – Run (Recovery/Shake Out) 55% 41,647 FRIDAY – – S&C #3:…
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Weekly Training: 21-27/12/20
21/12/20 – 27/12/20 REBUILD/STRENGTH WEEK #1 AM PM STEP COUNT MONDAY – – S&C #1: Push– Tabata – 2x Rounds on Rower 14,036 TUESDAY – 21km – Run @ 80% – S&C #2: Pull 26,976 WEDNESDAY – S&C #3: Legs– 5km – Run @ 90% 18,058 THURSDAY – 11km – Run @ 75% – 11km…
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Weekly Training: 14-20/12/20
14/12/20 – 20/12/20 RECOVERY/REBUILD WEEK AM PM STEP COUNT MONDAY – 5km – Easy Recovery Run – 3km – Swim 1km Intervals + 2km Solid 22,590 TUESDAY – – S&C #1: Push– 7km – Run @ 90% 19,664 WEDNESDAY – S&C #2: Pull– 5km – Run @70% 18,858 THURSDAY – 12km – Run (5km @…
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Weekly Training: 07-13/12/20
07/12/20 – 13/12/20 MAINTENANCE/RACE #3 (WILSONS PROM 100 100KM) WEEK AM PM STEP COUNT MONDAY – – 10km – Run Easy 40,924 TUESDAY – – S&C #1 – Full Body 22,422 WEDNESDAY – – S&C #2: Full Body 21,820 THURSDAY – – 11km – Run Easy 30,942 FRIDAY – 3.1km – Swim Easy – 20,886…
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Weekly Training: 30/11/20 – 06/12/20
30/11/20 – 06/12/20 MAINTENANCE/RACE #2 (SURF COAST CENTURY 100KM) WEEK AM PM STEP COUNT MONDAY – – 3.2km – Swim Steady 23,602 TUESDAY – – 10km – Run Steady– S&C #1: Push 20,504 WEDNESDAY – – S&C #2: Pull 27,192 THURSDAY – – 10km – Run 1 min Easy/1 min Solid/1 min Hard (Keeping All…
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Weekly Training: 23-29/11/20
23/11/20 – 29/11/20 MAINTENANCE/RACE #1 (Summit Shoalhaven 55km) WEEK AM PM STEP COUNT MONDAY – 11km – Run Easy – 29,646 TUESDAY – 11km – Run Steady – Strength & Conditioning #1 33,586 WEDNESDAY – – 3.5km – Swim Steady– Strength & Conditioning #2 28,108 THURSDAY – – 4.5km – Swim Steady 25,314 FRIDAY –…
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Weekly Training: 16-22/11/20
16/11/20 – 22/11/20 TAPER/ADAPTION WEEK AM PM STEP COUNT MONDAY – – S&C #1: Pull– 11km – Run Steady 23,616 TUESDAY – – 10km – Run Hills 29,306 WEDNESDAY – – S&C #2: Push– 3km – Swim Steady 14,374 THURSDAY – 14km – Run Hills – 46,418 FRIDAY – S&C #3: Bonus– 3km – Swim…
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Weekly Training: 09-15/11/20
09/11/20 – 15/11/20 AM PM STEP COUNT MONDAY – – 7km – Steady Swim 26,166 TUESDAY – – Strength & Conditioning #1– 10km – Easy Run 21,180 WEDNESDAY – 21km – Hard Run – 11km – Easy Run 51,148 THURSDAY – – 15km – Steady Run 49,430 FRIDAY – – Strength & Conditioning #2– 10km…
Thomas "The Tank" Dade 