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weekly summary 14 Oct – 20 Oct

one week left and a solid final week of training before the cotton wool comes out
one week left and a solid final week of training before the cotton wool comes out

A total of 46 miles for the week – I honestly could not be happier writing this summary. I staved off the weight session from last week until this week and I think it was the right call. A quick flush of the legs with my physio on Tuesday showed no concerns and gave everything a little freshen up.

Weekend mileage was were it all happened this week. However, the 2 sessions that counted mid-week were carried out while being cognisant of keeping the legs turning over at a reasonable pace. The 10M by feel on Thursday for example was run below average race pace while trying to keep each mile split below target without feeling too much stress. Holding back for the 16-miler and relaxing into the 10M recovery ended the week on a good note.

Weight session in the gym went very well. Really scaled back on the load though as there was no point in risking anything. All that was needed was a little activation stress to get the nervous system firing. It’s still more than I was lifting when I completed my first ever one-rep max though! How things have changed.

BS = Back Squat; RDL = Romanian Dead-lift; SS = Raised Back Leg Split Squat

Warm-up: BS 5x70kg, 5x80kg, 3x90kg
BS: 3x(5-rep) @ 90kg
RDL: 3x(5-rep) @60kg
SS: 3x(5-rep each side) @ 30kg

Context: BS one-rep max = 157.5kg

Focussed hard on control and depth for the lifts and as a result there is a bit of strain on the legs but plenty of time for it to leave the system before Sunday. Can’t wait!

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