Week 5 Monday 9/8/14 Goblet Squats ---1 x 10 x 32kgs Deadlift ------------EMOM x 4 x 155Kgs Neutral Pull Up --2 x 6 AM bike commute - 36:31 Lunch time sun salutations PM bike commute - 39:32 - Frustrating morning, had my second youngest join me in the gym and couldn't get focused to hit the 155's on DL. Thinking maybe the EMOM for 10 might be tough the higher in weight I go. 155 is 94% of my 1RM. I'm gonna give it a go again hopefully later tonight. - Tuesday 9/9/14 2k warmup run Squats -----------1 x 10 x 60kgs Swings ---------- 1 x 20 x 32Kgs Inc Press -------- 2 x 5 x 80kgs Inv Rows --------- 1 x 10 N Pull Ups ------- 1 x 9 Press--------------- 2 x 5 x 60kgs Farmers ---------- 80m x 95kgs - AM bike commute - 37:31 Lunch yoga PM bike commute - 36:00 - Dickish comment of the week. I discovered the trick to Maff training. If you want to be really good at low heart rate training, train at higher heart rates more frequently and it will instantly make your LHR attempts much faster. I did the nasal breathing on the last nights and this mornings ride and amazingly my times were not too bad. So I am going to forget about the LHR thing unless I just want to take it easy or force myself to slow down, however on a regular basis I am going to ride and run hard. - Wednesday 9/10/14 AM 5k walk Thursday 9/11/14 AM 12 mile easy run Lunch 20 min Yoga PM Bike Commute 17.6k - 39:52 Had a really nice run into work today. Tested out a new pack I bought a couple of weeks ago. really happy with it. Friday 9/12/14 TBDL ------------- 3 x 3 x 125Kgs Gob Sq ---------- 1 x 10 x 31Kgs Bench -------------2 x 5 x 100kgs Pull Ups ---------- 3 x 5 KB Rows --------- 3 x 5 x 32kgs both arms Famers ----------- 1 x 80m x 95kgs AM Bike Commute 17.6k - 37:09 Lunch yoga PM Bike Commute 17.6k - 38:02 Sunday I am riding in a trail duathlon. I have never done a MTB race so it will be interesting what they are like. I'll probably take tomorrow off or maybe just take a quick loop around the track to make sure the bike is all ready to go. Sunday 9/13/2014 Trail duathlon - 7k run / 23k MTB / 3k run 2:14 - Race went well, no wipeouts but I did bonk pretty hard towards the end. I didn't take any water or calories with which was pretty silly of me. The MTB course was fun had a good mix of forest roads and single track with a few steep grades. The run went great for the first 7k I was hitting 9mm for the ups and sub 8s going down, until I got to the portion where we ran around a quarry/mine and the rocky mine road really influenced my pace. I wore my VFF spyridions unfortunately, wish I would have gone with a better trail shoe. Next time I am not going to take any chances and I am going to stick with a non-minimalist option unless I know the trail is somewhat foot friendly. The last 3k is around the quarry for the second time and I was running 10:30mm by then dodging around all the rocks. I hit close to my estimated time and the total length of the course was 33k or 20.5 miles.