Description

Midnight Madness - The First Race of 2024
(5 kilometers run; time 21:38 PR, pace 4:20/km)

The second of the two runs on that evening. The first run started before midnight yesterday. I went on the podium again, this time in the 2nd place. The guy who did not run the first run was faster:)

• Race Website
• Official Results

Note

It sounded like a crazy idea to go run two 5K races and have a New Year 2024 celebration in between! But give it a try and I am happy I did. It was a well-organized event with a great atmosphere.

Many runners did not run this second run. Also, I took this run easier. My legs were hard and sore from the first run. Even if I would like to run faster, it was rather impossible to do.

Description

Leg-rest Anytime Training

After yesterday's and today's runs, I really needed to give my legs rest. Also tomorrow is the indoor football match.

Based on 2023-08-09

Note

warmup run 100cal
full planks

10 hands exercises:
- 12x pull-ups
- 25x push-ups
- 12x chin-ups
- 25x triceps (but I can do 30)
- 15x ChPr 120lbs seat6 lvl2
- 12x + 3x 55lbs ShPr seat6
- 15x Pectorial Fly 145lbs lvl1
- 15x 130lbs rear delt (should go 145lbs)
- 15x 130lbs Pulldown seat6 (too easy!)
- 15x assisted 43.75lbs wide pull-up
- 10x Standing BiCu 70lbs
- hang 1:10