uwe's log

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Fri, 26th
3 min rope skipping
3 x 5 BP 41,5 KG
3 x 5 SQ 41,5 KG
Pullups 3;1 2;2 2;1;1

Sat, 27th
Hic
3.2 km 23 mins @ 151 hb
Quite hot, 28 degrees C
10 min static stretching

25 min dynamic stretching

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30 min LSS run @133 hb
20 min static stretching.

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Hic
3.2 km 24:30 mins @ 149 hb
Really hot, 32 degrees C.
Discovered that running after dinner is not the brightest idea, esp
not at these temperatures.
10 min static stretching

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Max strength
3 min rope skipping
10 min active stretching
3 x 5 BP 46,5 KG
3 x 5 SQ 44 KG
Pullups 4,1 3,1,1 2,1,1

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Hic
4,06 km 28:47mins @ 147 hb
Inching towards 7 min/km.

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Max strength
3 x 5 BP 44 KG
3 x 5 SQ 46,5 KG
Pullups 3 3 2,1

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86 min running @ 140 hbs.
Finally through with Base.

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This week will be recovery and testing for maxes.
Today 30 min active stretching, corrective exercises
and easy work in the heavy bag.

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Start of OP/IA
3 min skipping and barbell warmup
BP 5 x 5 x 34 kg
SQ 5 x 5 x 39 kg
PU 3,2,1 3,1,1 1,1,1

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Hic 4,45 km 31:31 157 hb 7:05 min /km