Fast paced run, treadmill, 7 km 31:05 min. Felt a bit tired before session and a bit weak during the run. Afterwards:
- Stretching 10 min.
- Reversed leg-raises: 20,20,20,20
- Air squats: 30,30
9,97 km rucking with 10 kg backpack, 2:06 h. Today we had between -18 and -23 degrees during the hike but it wasn’t until the last 20 minutes my feet started to get cold. I really need to invest in a pair of real winter boots, but except that all my other gear and clothes was perfect. The distance and time was actually very easy, next time I either increase the distance/time or put on a few more kilos in the backpack.
A short meal and 1 hour of rest after the hike then hit the gym. I felt a bit exhausted from start but managed to do:
- Benchpress: 6×50, 6×60, 6×70, 6×80, 2×90, 2×90, 2×90
- Pull-ups: 8,8,8,8
- Situps (in a “situps-chair”): 10,10,10,10
Morning swim and diving:
- 500 m. swimming, almost exactly 15 min.
- 15 minutes of holding breath, no activity, then uw-swim
Late evening run, outside, around -8 degrees, easy pace. After 40-45 minutes I started to get blisters on my balls (!) but due to the cold it wasn’t too bad hehe. When I got home and took a shower it was more of a pain in the ass…
- 12,27 km, 69:38 min.