Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5s x 15 sec 5 min rec
Squats
3 min rec
warmup 5r x 70
work 90 x 6s x 6r
SLDL
3 min rec
75 x 10, 10, 8, 8
stretch & abs
Rating
9.5
Achilles progressing really well. Did warmup and drills barefoot and at most there was an awareness, stride outs there was some discomfort no real issues on hills.
Beautiful hot evening so after weights went for a quick swim and then stood in the cold sea for approx 5 mins.
RJ, you wanted some more volume in the weight room, how about that?
Haha, that’s a ton of volume. It’s good for you though. A little while of that and your strength levels will jump. I went through a phase of RDLs and step ups for 50 reps a piece per session a while back and it did wonders to kick off my squat strength.
Volume ok so far but it is early days and I’m going at the higher end while I can hopefully it carries on. I’m also aware that I’m just getting back into squats again after over a month off so thngs should be ramping up quite quickly.
S/set with 2 mins between reps
Chins BW x 8, 8, 6, 6, 6
Dips BW + 12.5kg x 5, 5, 5, 4, 4
abs
Rating
6
dropped distance to 30m on hills to stay under 7 sec.
Had planned on doing squats but on warmup set felt the very slightest of twinges on the side of my lower back. I am sure it will be ok but I am injury phobic right now so changed to upper body and will probably do lower tomorrow pre bike.
THE INSTANT COFFEE DRINKER - These are cheerful, straight forward types, who like a laugh and live by the maxim “if it ain’t broke, don’t fix it”. But instant coffee drinkers can be unadventurous in their careers and need to let others see the hidden depths in their personality. The no-nonsense instant coffee drinker is allergic to pretentious behaviour, say James and Moore, and they are likely to keep their socks on during sex.
THE BLACK COFFEE DRINKER - This type is all about minimalism and takes a no-frills, direct approach to life.
The black coffee drinker can be quiet and moody but prone to brief bursts of extroversion. “A difficult but potentially rewarding friend, colleague or partner,” James and Moore conclude.
Not so sure about the socks bit…………………… :rolleyes:
