07/05/21 - E
7k run
10/05-21 - SE
1a: Recon ron: 11-8-7-6-6
1b: KB C&P, 24 kg: 5-4-3-2-1
2: Defranco tricep finisher
Pr3inar’s Log
Re: Pr3inar’s Log
11/05/21 - E
Recon Ron: 11-8-7-6-6
E, +40 min run, this time while monitoring heartrate and staying withon the zone
Recon Ron: 11-8-7-6-6
E, +40 min run, this time while monitoring heartrate and staying withon the zone
Re: Pr3inar’s Log
12/05-21 - HIC
1: Recon Ron: 11-8-7-6-6
2: Short hills: 10x80 m, rest = jog down (18-19 sec sprint, 49-57 sec jog)
Speed between 03:06 and 03:24 pr km
1: Recon Ron: 11-8-7-6-6
2: Short hills: 10x80 m, rest = jog down (18-19 sec sprint, 49-57 sec jog)
Speed between 03:06 and 03:24 pr km
Re: Pr3inar’s Log
13/05-31 - Recovery
Recon Ron: 11-8-7-6-6
26 min run, avg 137 bpm, 7.5 km/h
Worked hard to not speed up, it’s actually hard to run slow enough
Recon Ron: 11-8-7-6-6
26 min run, avg 137 bpm, 7.5 km/h
Worked hard to not speed up, it’s actually hard to run slow enough
Re: Pr3inar’s Log
14/05-21
1a: Recon Ron: 11-8-7-6-6-
1b: KB C&P, 24 kg: 5-4-3-2-1
5 rounds
2: Defranco tricep finisher
1a: Recon Ron: 11-8-7-6-6-
1b: KB C&P, 24 kg: 5-4-3-2-1
5 rounds
2: Defranco tricep finisher
Re: Pr3inar’s Log
15/05-21 - HIC
3.2 km/2 mile trail run
All time PR: 16:17 min. Last PR was in 2017, 17:00 min
The «warm-up» is the first 1.5 km with 60 m elevation gain. Very happy with this run!
3.2 km/2 mile trail run
All time PR: 16:17 min. Last PR was in 2017, 17:00 min
The «warm-up» is the first 1.5 km with 60 m elevation gain. Very happy with this run!
Re: Pr3inar’s Log
Back to Fighter after a 4 week break from benching. Lowered maxes with 10 kg, starting slow
18/5-21 - MS
Warmup: Defranco limber 11 and recon ron x 12-8-7-6-6
1: BSS: 3x5 x 62.5 kg
2: Bench: 4x5 x 90 kg
3: Pullup: 3x5 x 7.5 kg
18/5-21 - MS
Warmup: Defranco limber 11 and recon ron x 12-8-7-6-6
1: BSS: 3x5 x 62.5 kg
2: Bench: 4x5 x 90 kg
3: Pullup: 3x5 x 7.5 kg
Re: Pr3inar’s Log
19/05-21
Found out that the pre-selection I am training for was in week 22, not 22/06 as I thought, so today was a panic run just to see where I’m at..
2.85 km - 13.02 min + recon ron 12-8-7-6-6
If I could do it today, on a wet, muddy, soggy gravel road with some inclines, with heavy legs and sore glutes and hamstrings from the first split squats in 4 weeks yesterday, then I know I can do it on a track with rested legs in two weeks.
TB is the only program that has had me running consistently, and even if the progress is slow, it’s still progress!
Found out that the pre-selection I am training for was in week 22, not 22/06 as I thought, so today was a panic run just to see where I’m at..
2.85 km - 13.02 min + recon ron 12-8-7-6-6
If I could do it today, on a wet, muddy, soggy gravel road with some inclines, with heavy legs and sore glutes and hamstrings from the first split squats in 4 weeks yesterday, then I know I can do it on a track with rested legs in two weeks.
TB is the only program that has had me running consistently, and even if the progress is slow, it’s still progress!
Re: Pr3inar’s Log
20/5-21 - E
8,5 km run, 55:28 min, avg heart rate 152 bpm
Recon Ron 12-8-7-6-6
8,5 km run, 55:28 min, avg heart rate 152 bpm
Recon Ron 12-8-7-6-6
Re: Pr3inar’s Log
21/5-21 - MS
Warmup: Limber 11 + Recon Ron
1: BSS: 3x5 x 62.5 kg
2: Bench: 4x5 x 90 kg
3: Pullup, para grip: 3x5 x 7.5 kg
So when I woke up today, my left achilles tendon was swollen and painful. Great timing. Will lay off running until selection day in 1.5 weeks, run the 3k filled up with NSAID’s and take a healing period after…
Warmup: Limber 11 + Recon Ron
1: BSS: 3x5 x 62.5 kg
2: Bench: 4x5 x 90 kg
3: Pullup, para grip: 3x5 x 7.5 kg
So when I woke up today, my left achilles tendon was swollen and painful. Great timing. Will lay off running until selection day in 1.5 weeks, run the 3k filled up with NSAID’s and take a healing period after…