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!
Pr3inar’s Log
Re: Pr3inar’s Log
19/6-21 - HIC, Standard hills
1: 5 x 30-40 sek/140-170 m sprints, 2-3 min rest. Jogged down a 800 something meters long hill, sprinted 100-120 steps, walked a bit back, sprinted 100-120 steps, rest and so on.. Got some variation on incline, curves etc.
2: Recon Ron: 14-10-8-8-8
Held back a bit because of the achilles, felt somewhat ok, but I won’t know for sure until tomorrow
1: 5 x 30-40 sek/140-170 m sprints, 2-3 min rest. Jogged down a 800 something meters long hill, sprinted 100-120 steps, walked a bit back, sprinted 100-120 steps, rest and so on.. Got some variation on incline, curves etc.
2: Recon Ron: 14-10-8-8-8
Held back a bit because of the achilles, felt somewhat ok, but I won’t know for sure until tomorrow
Re: Pr3inar’s Log
Great news with your Achilles!Pr3inar wrote: ↑Fri Jun 18, 2021 6:00 pmThose eccentric heel raises work like a charm! I have been running almost as usual, but cut back on sprints, and no issues as long as I do those hravy eccentrics!
There is an upcoming selection for a local «SWAT» light. My station doesn’t have any available spots yet, but I’m going to the pre selection anyway in case someone quits during the next year, I might get sent to the real selection and get a spot!
Sounds good with the pre selection, just in case. That would be nice
Danish soldier
Re: Pr3inar’s Log
Fighter/Black Pro week 6
21/06-21 - MS 90%
Recon Ron 15-10-9-8-8, pronated pullups
BSS: 3x3 x 75 kg
Bench: 4x3 x 107.5 kg
Pullup, para grip: 3x3 x 27.5 kg
Standing eccentric heel raises: 3x10 x 42.5 kg
Seated: 4x10. 1 x 30 kg, 1 x 35 kg and two seats on a calve-machine I found during the rest..
21/06-21 - MS 90%
Recon Ron 15-10-9-8-8, pronated pullups
BSS: 3x3 x 75 kg
Bench: 4x3 x 107.5 kg
Pullup, para grip: 3x3 x 27.5 kg
Standing eccentric heel raises: 3x10 x 42.5 kg
Seated: 4x10. 1 x 30 kg, 1 x 35 kg and two seats on a calve-machine I found during the rest..
Re: Pr3inar’s Log
22/6-21
Beeing Easy week, I prioritized disc golf instead of running before work today.
After work, Recon Ron: 15-10-9-8-8
Beeing Easy week, I prioritized disc golf instead of running before work today.
After work, Recon Ron: 15-10-9-8-8
Re: Pr3inar’s Log
23/6-21 - Fast 5/Tempo run
5k trail run, 26:22 min, 66 m climb. 83-85% of max HR (was over 90% at the end).
Recon Ron: 15-10-9-8-8
5k trail run, 26:22 min, 66 m climb. 83-85% of max HR (was over 90% at the end).
Recon Ron: 15-10-9-8-8
Re: Pr3inar’s Log
24/6-21 - MS, 90%
Limber 11 + Recon Ron 15-10-9-9-8
BSS: 3x3 x 75kg
Bench: 4x3 x 107,5 kg
Pullup: 1x3 x 35 kg (wrong weight plates……), 2x3 x 27,5 kg
Straight and bent knee excentric heel raises, 3x8
Limber 11 + Recon Ron 15-10-9-9-8
BSS: 3x3 x 75kg
Bench: 4x3 x 107,5 kg
Pullup: 1x3 x 35 kg (wrong weight plates……), 2x3 x 27,5 kg
Straight and bent knee excentric heel raises, 3x8
Re: Pr3inar’s Log
26/6-21 - Meat Eater 2
As written, 10/10 with 24 kg.
19:52 min, avg 142 bpm (rest included)/ max 165 bpm
+
Recon Ron: 15-10-9-8-8
I did not get much anaerobic effect on ME2 today, maybe I need to increase the weight.
Finished with the Fighter/Black pro-block. I want to do Operator again, but since I’m trying to learn from experience, I’m going to go with Op I/A, and regular Black. And maybe take a block off Recon Ron, doing 50 pullups a day in addition to the weighted ones in TB is starting to be a bit demotivating.
As written, 10/10 with 24 kg.
19:52 min, avg 142 bpm (rest included)/ max 165 bpm
+
Recon Ron: 15-10-9-8-8
I did not get much anaerobic effect on ME2 today, maybe I need to increase the weight.
Finished with the Fighter/Black pro-block. I want to do Operator again, but since I’m trying to learn from experience, I’m going to go with Op I/A, and regular Black. And maybe take a block off Recon Ron, doing 50 pullups a day in addition to the weighted ones in TB is starting to be a bit demotivating.
Re: Pr3inar’s Log
Black/Op IA
28/6-21 - LSS
8.2 km run, 52:16 min/6:23 pr km, avg 151 bpm
28/6-21 - LSS
8.2 km run, 52:16 min/6:23 pr km, avg 151 bpm
Re: Pr3inar’s Log
29/6-21 - MS, 75%
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 3x5
4: Standing eccentric toe raises: 3x10 x 35
5: Bent knee: 3x10 x 35 kg
30/6-21- HIC, Oxygen debt 101
As written in TB2, 3 rounds. Did it on a trail. Avg 164 bpm. Should I jog or something to try to keep the heart rate higher during the 3 min rests? Now I’m just walking around trying to catch my breath and motivate myself to finish the next round.
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 3x5
4: Standing eccentric toe raises: 3x10 x 35
5: Bent knee: 3x10 x 35 kg
30/6-21- HIC, Oxygen debt 101
As written in TB2, 3 rounds. Did it on a trail. Avg 164 bpm. Should I jog or something to try to keep the heart rate higher during the 3 min rests? Now I’m just walking around trying to catch my breath and motivate myself to finish the next round.