Feeling some pain in my knees so this was a good time to rest, physically somewhat but mostly mentally, the last week's been quite rough.
Right shoulder still hurts at the limits of my stretch.
141209 Monday - 5km Run, 27:20minutes + some useless pushups/flutter kicks...
Everything's back to normal, just that I'm having some caffeine issues again, everytime I forget and get back on the habit I end up with a few "dead" days when my head just hurts terribly and I feel weak.
151209 Tuesday - Ramp Day.
Ramp sprint, angles : 10-15 degrees up slope, flat, 10-15 down slope.
H-Distances (Google) : 110m, 150m, 120m, 380m total.
5 reps : 1:15, 1:18, 1:21, 1:24, 1:26.96
There seems to be a linear correlation between my performance and rest times; I deteriorate by 3 seconds each time, with a walking rest roughly under 4 minutes, on the last rep I took a water and toilet break, which gave me a slightly lower deterioration of a fraction of a second.
2km slow jog back to coy line to warm down from the heavy sprinting.
161209 Wednesday - Arms and Abs Day
Feeling a little tired in my legs, nothing much.
10 rope climbs to warm up, 4metres.
5 dips
6 Pull ups
Rope pull with knees bent, shoulders touch ground, back straight up, x 10 reps, no rest.
5 dips, 4 dips.
10 shoulder press w/Log, each hand, then 10 push press each hand, no rest.
4 dips.
10, 10, 12, wide-arm pushup, intersperse 20, 25, 20 leg-raises.
3 dips.
2 rope climbs.
1km Warm-down run.
171209 Thursday - Run trial.
Not much soreness strangely, probably due to the addition of warm-downs.
350m warm-up from sleep.
825m warm-up, 3:30min
1650m time test, 7:34min
350m warm-down.
Not as fast as I thought I'd be, this is roughly the same timing as I've had since June, which is not a good thing. Possible factors: I'm overtrained, or that I ran right after I woke up from an afternoon nap. Either way, disappointing results.
181209 Friday - Rest Day.
Still feeling very fresh today, but due to guard duty and book out I spent the time eating and sleeping instead.
Right shoulder 95% healed.
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