Re: Pr3inar’s Log
Posted: Fri Jun 18, 2021 6:16 pm
3/6-21 - MS 90%
Recon Ron: 13-9-8-7-7
BSS: 3x3
Bench: 4x3
Pullup: 3x3
4/6-21 - Easy HIC
1a: 100 jumpropes
1b: 20 swings, 24 kg
5 rounds
5/6-21 - E
5 k, 30 min run
Fighter:Black pro week 4
7/6-21 - MS 75%
Recon Ron: 14-9-8-8-7
BSS: 3x5
Bench: 3x5
Pullup: 3x5
Eccentric heel raises, standing and seated
8/6-21 - E/«Fast 8»
8,3 km hard trail run, 48:12 min, 5:49/km, avg HR 169
Recon Ron: 14-9-8-8-7
10/6-21 - MS 75%
Recon Ron: 14-9-8-8-7
BSS: 3x5
Bench: 3x5
Pullup: 3x5
Eccentric heel raises, standing and seated
11/6-21 - E, LSS
8,6 km trail run, 58:56 min, 6:49/km, avg HR 144
12/6-21 - HIC
15 min warmup run
6x1 min run, 3 min rest
10 min cool down
Recon Ron 14-9-8-8-7
Fighter/Black pro week 5
14/6-21 - MS 80%
Recon Ron 14-10-8-8-8
BSS: 3x5
Bench: 4x5
Pullup: 3x5
Eccentric heel raises
15/6-2 - HIC Fast 5
5 k trail run, 26:24 min, 5:08/km, avg HR 167
Recon Ron 14-10-8-8-8
16/6-21 - Recovery run
3,9 km eeeasy trail jog
17/6-31 - MS 80%
Recon Ron 14-10-8-8-8
BSS: 3x5
Bench: 4x5
Pullup: 3x5
Eccentric heel raises
18/6-21 - E, LSS
11 km jog, 1:13:21 hours. 6:43/km, avg HR 148
After 8-9 km, my 90+ kg bodyweight began to wear a bit on my knees.. But I don’t see any reason for me to run much longer than this anyway, so if it’s good tomorrow, it’s good!
Recon Ron: 13-9-8-7-7
BSS: 3x3
Bench: 4x3
Pullup: 3x3
4/6-21 - Easy HIC
1a: 100 jumpropes
1b: 20 swings, 24 kg
5 rounds
5/6-21 - E
5 k, 30 min run
Fighter:Black pro week 4
7/6-21 - MS 75%
Recon Ron: 14-9-8-8-7
BSS: 3x5
Bench: 3x5
Pullup: 3x5
Eccentric heel raises, standing and seated
8/6-21 - E/«Fast 8»
8,3 km hard trail run, 48:12 min, 5:49/km, avg HR 169
Recon Ron: 14-9-8-8-7
10/6-21 - MS 75%
Recon Ron: 14-9-8-8-7
BSS: 3x5
Bench: 3x5
Pullup: 3x5
Eccentric heel raises, standing and seated
11/6-21 - E, LSS
8,6 km trail run, 58:56 min, 6:49/km, avg HR 144
12/6-21 - HIC
15 min warmup run
6x1 min run, 3 min rest
10 min cool down
Recon Ron 14-9-8-8-7
Fighter/Black pro week 5
14/6-21 - MS 80%
Recon Ron 14-10-8-8-8
BSS: 3x5
Bench: 4x5
Pullup: 3x5
Eccentric heel raises
15/6-2 - HIC Fast 5
5 k trail run, 26:24 min, 5:08/km, avg HR 167
Recon Ron 14-10-8-8-8
16/6-21 - Recovery run
3,9 km eeeasy trail jog
17/6-31 - MS 80%
Recon Ron 14-10-8-8-8
BSS: 3x5
Bench: 4x5
Pullup: 3x5
Eccentric heel raises
18/6-21 - E, LSS
11 km jog, 1:13:21 hours. 6:43/km, avg HR 148
After 8-9 km, my 90+ kg bodyweight began to wear a bit on my knees.. But I don’t see any reason for me to run much longer than this anyway, so if it’s good tomorrow, it’s good!