Wk8 into Wks9 & 10

Last week became a week where life and some little stresses took over, and as a result my training took a back seat. I still did three runs and one strength session, but only about 12 miles, and no long run at the weekend.

Life is probably still taking over as I haven’t managed to post this until now… and I shaky do it on Sundays. I feel a bit like the cold and wintertime weather has knocked my mojo out of me a bit… but I’m glad I took the time out last week to chill / rest a bit.

Here’s what I did training wise last week anyway:

Wk8 – 17 Feb
Mon: 5k, Spin & Squat Strength
Tue: Rest
Wed: 5k lunchtime
Thu: 6.4M
Fri: Rest
Sat: Rest
Sun: Rest

I had four rest days, but my sleep wasn’t very good, until the weekend where I got some good sleeps in. 11 hours on Friday night – ooft. That’ll do nicely. And now it seems back to normal / not waking up at 2 or 3 in the morning wide awake. Garmin says my stress is up too… great fun.

This week I’m travelling to London with work for a couple of days, and felt like I needed another rest day on Monday. Back into the gym on Tuesday morning.

I did my second 5×5 strength of the year – here’s what I did last time:

5x5s
Deadlift 46,51,56,56,61kg
Squat 27,32,37,42,42kg
Shoulder Press 21,24,24,24,24kg
Bent Over Row 36,41,46,46,46kg
Bench Press 22,24,24,24,24kg
Press Up Finishers x15,x10,x8

And then this time / this morning I did:

Deadlifts 51,56,61,61,66kg (last one x4)
Squats 32,37,42,47,51kg
Shoulder Press 24,24,28,28,31kg
Bent Over Row 46,48,51,51,48kg
Bench Press 25,27,27,30,30kg (last one x4)
Press Up Finishers 3xAMRAP x12,x9,x6

A bit more of progression this time. I didn’t finish two heavy sets (Deadlift and Bench Press). But all good. I deadlifted just over my body weight for a few reps. And felt like I’d had a good workout. 12 hours after I wasn’t sore much, so that’s a good sign.

I’ll have a rest and travel day on Wednesday, and on Thursday and Saturday I’ll run. With another spin and strength session on Friday.

Wk9 – 24 Feb
Mon: Rest
Tue: Spin & 5×5 PB Strength
Wed: Rest & Travel
Thu: 5-7M in London / Regents & Hyde Park
Fri: Spin & Deadlift Strength
Sat: 15M
Sun: Rest

Then here’s what I’m planning the following week… the fourth week in my cycle:

Wk10 – 2 Mar
Mon: 3x1600m
Tue: Spin & Clean n Press Strength
Wed: 6M run
Thu: 5k run
Fri: Spin & KB Strength
Sat: Rest / Day 1
Sun: 10M

Sun 15 Mar: BtoC half marathon

A week after I have the Balloch to Clydebank half, which if I’m honest with myself I haven’t really trained properly for, a I’ll do a couple of long runs before it then take it easy on the day.

I’m hoping the weather gets better soon… as I’m getting a bit fed up of it now. Roll on going to the sun in a bit.

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