28-03-26
Run
- w/u
- 10 x (3' on / 1' off) [4:04 average]
- c/d
13.5k, 1:09:29
Lift
- RDL, Pistol Squat, Speed Skater Lunge, OL Calf
- Chins, Dips, Flyes, Curls, Laterals
Notes
Solid workout. Was wind-free for first 5 reps then got a brutal cross-wind for the second 5. Finally went to check the wind-effect chart in Sirpoc's book. 20km/h winds today, which he has as turning a 4:00 pace into 4:10. Seems about right. [eta: gusts up to 50 km/h, lol]
1 set of everything except calves, chins and laterals. Bringing in speed-skaters to get some lateral strength in, always feel like glute abductors/glute mede need more tlc
7 weeks + 1 day until the Hackney Half. Think I'm pretty much exactly on plan or a touch ahead. Should hit mid 380s for load again this week, despite it being sort of a 'down week' (one shorter easy run + dropped a SubT rep on Thurs), so if I go into next week feeling a bit refreshed, then an fully on-plan week should put me around 400 CTL, which was originally the target the heaviest week of training. Considering having a big week or two end of April where I maybe do some durability workouts (i.e. Saturday becomes 60 mins easy finishing with a SubT, then Sunday is just a normal long run?). I'll study Sirpoc's marathon block a bit and decide whether it's worth it.
