A good 50+ week with a gym session at the start. Happy with my injection of hill work leading up to the Waterford AC half on 07 December. A nice bit of speed work introduced also to start sharpening up the legs ahead of time.
Weight session was kept at the previous level and focus spent on control and depth with more sets rather than heavier weight.
BS = Back Squat; RDL = Romanian Dead-lift
Warm-up: BS 5x70kg, 5x90kg, 3x100kg
BS: 2x(5-rep) @ 100kg, 2x(5-rep) @ 105kg
RDL: 4x(5-rep) @70kg
Still staying away from the split squats at the moment but will need to return to this in the coming weeks to ensure that the knee stability is not suffering.