Week 12 #tacfit

2017-03-21

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Morning push-ups (lack of sleep and tired): 25,25,20,20

2017-03-22

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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.

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2017-03-24

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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:

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2017-03-26

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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).

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