Easy run, not too slow to be a jog but not fast enough to be an exhausting run. I was a bit tired so I decided to just make a comfortable run: 7km, 36:40 min.
After running some body weight training, short rest in-between sets:
- pull-ups: 7,7,7,5
- push-ups: 14,14,14,10
I will collect cross-country skiing, roller skiing and skierg skiing machine under same symbol. Today I found out that my local gym bought 2 skierg machines so I had to do a session: 10 km, 48:08 min. Heart rate was ok but triceps crushed..
Finally a session of “vattenfys”. 45 minutes of assorted exercises, mostly under water stuff:
- 200 m. warm up swim
- 15 minutes of under water swim (2 x 25 m. underwater “comfortable”)
- 15 minutes of diving and rescue-doll-from-bottom-exercise
I can conclude that 25 m. uw-swim is now not a problem, with or without distractions (today there were a lot of kids and swimmers all around the place). Holding my breath without activity is next step to work with, I can easily do 40 sec. now but 1 minute and above should not be a problem if I just focus on that in a session.
In the afternoon I did a rucking session: 30 km in 5:06 hours, read more about it here!
Afternoon gym session:
- Bench press: 5×50, 5×60, 5×70, 5×80, 6×90
- OHP 40 kg: 5,5,5,5,5,5,5,5
- Pull-ups: 5,5,5,5,5,5,5,5
I did OHP and pull-ups every other time with no rest in-between (5 OHP, 5 pull-ups, 5 OHP and so on..), so this was sort of a crossfit wod or something. Felt a bit sick after last set.