Pr3inar’s Log

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

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
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by 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!

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

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

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

1/3-21, MS 90
BSS: 3x3
Bench: 3x3
Pullup: 3x3

3/3-21, SE
Pullups x 9, situps, squats and puahups x 40

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

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

Maxrip13
Posts: 1977
Joined: Wed Oct 12, 2016 6:23 am

Re: Pr3inar’s Log

Post by Maxrip13 »

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.

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

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

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

8/4-21 - Recovery/E
5 k easy jog, increasing pace

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

8/4-21 - MS
1: Bss: 3x5
2: Bench: 3x5
3: Pullup: 3x5

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

Post by Pr3inar »

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....

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