Had 5 days of travel (not particularly healthy food and lack of sleep), but finally back home and getting into training again. Did 7.5 km run on treadmill, 37:18 min. where last 500 m. was down jog (7 km in 34:16 min.), felt OK despite 90 kg body weight. Right after some strength:
- Pull-ups: 10,8,6,4,2
- Bicepcurls: 8×30, 8×30, 8×30
- Tricep pushdown: 15×25, 15×25, 15×25
A proper gym session in while:
- Bench press: 6×50, 6×70, 2×80, 2×90, 3×100 (wow!)
- Deadlift: 2×60, 2×90, 2×120, 2×150
- Bicepcurls dumbell: 10×12.5, 10×15, 10×15
I did a max 5 km outside, mostly gravel surface, flat. I think I did it too fast in the beginning because I had no speed left after 4 km. Need to get better tactics on this distance. Anyway, it felt terrible the whole run, it might be my allergy (this time of year) that slightly have started but I am not sure. 5 km, 21:47 min.
Here is a graph showing my decreasing speed during the run:
Unfortunately only two sessions (the same day) this week due to travel.
Morning push-ups, I felt heavy and uncomfortable:
Late evening WOD, I decided to do a “mini Murph” to try my new 5.11 crossfit tactical plate vest and to start preparing for a real Murph (I do not want to die during my first attempt..). I ran 1.5 km (should be 1.6 km) and did 10 rounds of 3 pull-ups (should be 100 in total), 6 push-ups (should be 200 in total) and 9 squats (should be 300 in total), then ran back same distance:
- Run 1.5 km
- Pull-ups: 3,3,3,3,3,3,3,3,3,3
- Push-ups: 6,6,6,6,6,6,6,6,6,6
- Squats: 9,9,9,9,9,9,9,9,9
- Run 1.5 km
Time 30 min. and the last running was some sort of hell.. On top of that the last 4-500 meters was uphill. Anyway, nice to at least started training with the vest, more to come!
Morning push-ups (lack of sleep and tired): 25,25,20,20
Lunch gym session, felt ok:
- Pull-ups: 10,10,10,7,7,7
- Biceps-curls (30 kg): 10,10,10
- Reversed biceps-curls (20 kg): 10,10,10
- Ab-machine (60 lbs): 15,15,15
Evening run outside, increased the pace continuously, felt ok. 7 km, 33:07 min.
Morning push-ups, first two sets with my 5.11 crossfit plate carrier vest (10 kg), last set no vest:
- Push-ups: 20 (w. vest),20 (w. vest),20
Evening long run, almost the same route as last time I did 20 km. Tonight I felt strong, even though I did not put in any extra effort I ran ~6 minutes faster than last time: 20 km, 106:06 min:
Did another “arm”-session at the gym. Started to max out on the pull-ups, did 16 strict before I had to stop due to bad form and lactic acid in my arms. Strength:
- Pull-ups: 16,8,8
- OHP: 5×40, 5×40, 5×40
- Bicepscurl: 8×30, 6×35, 4×40, 8×30
- Ab-machine (60 lbs): 20, 20, 12 (slow)
Rounded off by a fast paced 2 km. It was a hard run but still not my very max; I could probably push another 0.3-0.5 km/h in speed. Unfortunately it takes around 30 seconds before the pace is stable on the treadmill so if I could run with same speed on a track I might land on 7:50-7:55 min. Ran 2 km, 8:06 min (set pace to 15.2 km/h).
Today spring really hit Stockholm so we decided to drive out of city and go for a hike. It was not really a training session but we walked 6 km with our daughter in my Osprey Poco AG Plus baby carrier:
Outside temperature was 18 degrees and light wind. My reflections from today is following:
- My girlfriend is quite strong and have relatively good endurance regarding carrying our child, but there is room for improvement. We need to do this kind of activity more frequently.
- I need to workout with heavier weight on my back since if we are going to bug out by foot (or go for a weekend in the mountains) I need to carry both my and my girlfriend’s stuff in my backpack and she will take our child. In worst case I might need to take 25 kg or more.
Long run tonight! I felt tired and not really motivated, but after running a few k’s it suddenly felt really good. I forced myself to keep on a slow pace and not rush, just to make sure the run would be long. I actually felt strong as hell after 20 km except my knees started to hurt, thus not continuing. I ran on a completely flat gravel/asphalt walkway, 20 km in 1:52:46 h:
Morning strength session:
- push-ups: 20,20,20,15
- chins: 5,5,5,5
Evening run, indoors. Did warmup jog, 5×800 m. intervals (4:00 min/km pace) with walking rest, then 7-800 m. cool down jog. In total: 7 km, 37:17 min.
Wanted to save my legs / knees a bit so I did 7 km rowing. It felt good but it was a hard session, last kilometer was uncomfortable. 7 km, 29:24 min.
After rowing some easy strength:
- Abs-machine (50 kg resistance): 12,12,12
- Push-ups (feet on top of 15 cm box): 15,15,15
Easy evening jog, a bit exhausted from yesterday’s lack of sleep: 5 km, 27:39 min.
My ambition is to enumerate every night I spend outdoors this year. It might be in urban or suburban environments too, but it must be in some sort of shelter (or just under the stars). Yesterday me and two friends went out for a night in the woods, just ~2 km of hiking but still far away from civilisation. The night was quite cold and my sleep was effected a bit due to either bad sleeping bag and/or sleeping mat. Other than that a really nice evening.
I usually sleep in my “sniper tent”, i.e Carinthia’s Obsever Plus: link here!
Slightly different approach this week. Strength:
- Push-ups: 20,15,10
- Chins: 6,6,6
Late evening run, felt terrible. 5 km in 26:21 min.
Had a day of dehydration yesterday with head ache, but today I felt fine. Another short strength session:
- Push-ups: 20,15,10,10
- Chins: 7,7,7
Very late evening run, started first 1 km in 5:35 then fast pace (and high pulse). 5 km, 24:19 min.
Only push-ups today but it felt really good: 25,20,15,10
In-doors running today and it felt a bit heavy, my current body weight is 90 kg and it really is a sensation of that when running. I wanted to do 12 km under an hour without feeling totally wasted and it went somewhat OK: 12 km, 58:08 min.
First heavy gym session in a while, my beloved bench press and dead lifts. It feels like the bench press is going in right direction even though very limited frequency. Since I most of the times lift by myself it is hard to have a reliable assist, thus maxing out and lifting 1 RM will not happen often. I think I need to fix that soon in order to develop more. Regarding the dead lifts I still do RAW lifts but I might start using belt soon to lift heavier I think.
- Bench press: 5×50, 5×60, 5×80, 7×90
- Deadlift: 2×60, 2×100, 1×140, 1×150, 1×160, 1×170