25/3-21 - HIC, Hill sprints
16 x 90+ meter sprints, 17-22 sec
First 10: jogged down, last 6: walked down
This hill is literally 1 min from my front door, it’s perfect for when I have the kids, they can see me while I run, and call if they need anything!
Pr3inar’s Log
Re: Pr3inar’s Log
26/03-21 - MS, 80%
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 4x5
27/03-21 - E
5.85 km, 33:34 min, avg pace 5:43
I don’t get it. I have never trained running as much I have been lately, with longer runs and different intervals etc, but I still have shitty speed and just cant seem to improve it. I’m getting really frustrated!
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 4x5
27/03-21 - E
5.85 km, 33:34 min, avg pace 5:43
I don’t get it. I have never trained running as much I have been lately, with longer runs and different intervals etc, but I still have shitty speed and just cant seem to improve it. I’m getting really frustrated!
Re: Pr3inar’s Log
29/3-21 - MS, 90
1: BSS: 3x3
2: Bench: 3x3
3: Pullup: 3x3
30/3-21 - HIC
4k run, legs felt like lead. Easy week now
1: BSS: 3x3
2: Bench: 3x3
3: Pullup: 3x3
30/3-21 - HIC
4k run, legs felt like lead. Easy week now
Re: Pr3inar’s Log
1/3-21, MS 90
BSS: 3x3
Bench: 3x3
Pullup: 3x3
3/3-21, SE
Pullups x 9, situps, squats and puahups x 40
BSS: 3x3
Bench: 3x3
Pullup: 3x3
3/3-21, SE
Pullups x 9, situps, squats and puahups x 40
Re: Pr3inar’s Log
New block. I will go with OP I/A and Black. A bit more flexibility, and higher frequency than Fighter.
5/4-21 - MS, 75%
Warm-up: Limber 11, some easy junprope and BW pullups
1: BSS: 3x5 x 70 kg
2: Pullups: 3x5 x 7,5 kg
3: Bench: 3x5 x 97,5 kg
5/4-21 - MS, 75%
Warm-up: Limber 11, some easy junprope and BW pullups
1: BSS: 3x5 x 70 kg
2: Pullups: 3x5 x 7,5 kg
3: Bench: 3x5 x 97,5 kg
Re: Pr3inar’s Log
quote="Pr3inar"]26/03-21 - MS, 80%
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 4x5
27/03-21 - E
5.85 km, 33:34 min, avg pace 5:43
I don’t get it. I have never trained running as much I have been lately, with longer runs and different intervals etc, but I still have shitty speed and just cant seem to improve it. I’m getting really frustrated![/quote]
Once you finish your current cycle take some down time and test whatever run distance you are trying to improve.
I did not much besides LSS and basic strength work for a year plus and my run times just stagnated. I had lost the ability to get out of first gear. I took some time off and put some pace on in a run a while ago. My ability to put some pace on had massively improved and I was able to maintain it through the run. A week or so should do the job, i took a month so if I had tested earlier it would have been even better.
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 4x5
27/03-21 - E
5.85 km, 33:34 min, avg pace 5:43
I don’t get it. I have never trained running as much I have been lately, with longer runs and different intervals etc, but I still have shitty speed and just cant seem to improve it. I’m getting really frustrated![/quote]
Once you finish your current cycle take some down time and test whatever run distance you are trying to improve.
I did not much besides LSS and basic strength work for a year plus and my run times just stagnated. I had lost the ability to get out of first gear. I took some time off and put some pace on in a run a while ago. My ability to put some pace on had massively improved and I was able to maintain it through the run. A week or so should do the job, i took a month so if I had tested earlier it would have been even better.
Re: Pr3inar’s Log
I took one week off, but I did some 4 min intervals instead of a 3k and I ran faster than last time I did them. I will trst a 3k or 5k later this weekend, and see where I’m at.
6/4-21 - HIC, Intervals
4x4 min run, 2 min rest. 13 km/h on the first, 13.2 km/h on the last 3. 185-189 bpm
6/4-21 - HIC, Intervals
4x4 min run, 2 min rest. 13 km/h on the first, 13.2 km/h on the last 3. 185-189 bpm
Re: Pr3inar’s Log
8/4-21 - Recovery/E
5 k easy jog, increasing pace
5 k easy jog, increasing pace
Re: Pr3inar’s Log
8/4-21 - MS
1: Bss: 3x5
2: Bench: 3x5
3: Pullup: 3x5
1: Bss: 3x5
2: Bench: 3x5
3: Pullup: 3x5
Re: Pr3inar’s Log
9/4-21 - HIC, 3k test run
3k on threadmill, 13:50 min. This translates to 13 km per hour, except from the last 500 m, where I increased to 13.5 km per hour. Pretty shot afterwards. I downloaded a 180 bpm playlist on Spotify and tried to increase my cadence, as I usuaøly have long and slow strides.
Mixed feelings about this run. The good:
- I could maintain the same speed I have been running intervals with
- I have never before ran so far/fast on a threadmill and endured the pain and hate the threadmill delivers. I cling to the hope that I run faster outside than on a threadmill. I have done that in the past.
The bad:
- This is not a good 3k time....
3k on threadmill, 13:50 min. This translates to 13 km per hour, except from the last 500 m, where I increased to 13.5 km per hour. Pretty shot afterwards. I downloaded a 180 bpm playlist on Spotify and tried to increase my cadence, as I usuaøly have long and slow strides.
Mixed feelings about this run. The good:
- I could maintain the same speed I have been running intervals with
- I have never before ran so far/fast on a threadmill and endured the pain and hate the threadmill delivers. I cling to the hope that I run faster outside than on a threadmill. I have done that in the past.
The bad:
- This is not a good 3k time....