Hello. I suggest reading my traditional report.
The third day. Program:
Morning: General physical training with an emphasis on the abs and arms.
Evening: Slow cross 20 km.
Fourth day. Thursday. Program:
Morning: Multiple jumps up the hill 13 times 400 meters.
Evening: Cross 15 km at an average pace.
The third day. General physical training.
This week, in general physical training, I decided to pay attention primarily to strength exercises, and not to aerobic exercises, as last time.
Most of the exercises directly or indirectly affected the abs. Since I found that these muscles are well behind the others.
Therefore, I performed 3 series with minimal rest of the following exercises:
Plank 1 min; Stop - max; Push-ups - 20 times; Swing kettlebell - 20 times; Frog - 20 times; Twisting press. - 50 times; Pull-ups - 12 times.
Rest is minimal between exercises. Rest 3-4 minutes between series.
The total duration of the complex is 30 minutes, plus warm-up and cool-down.
The third day. Slow cross 20 km.
The task of the cross is to recover from previous workouts. I did the timing, but I didn't put much emphasis on it. It turned out 4.22 per kilometer. It was easy to run.
Fourth day. Many jumps up the hill.
I continue to increase the number of repetitions of the exercise. This time I performed 13 repetitions of 400 meters. We also managed to increase the average speed of passing the distance. It grows efficiently every time.
However, in one of the repetitions, he unsuccessfully stepped on a small hole, performing many hops. Because of this, pain appeared in the Achilles tendon of the right leg. The pain is not severe, and during normal running it is almost invisible, but when turning to the left or jumping, pain appears.
I actively massage. I use an elastic bandage and Alezan ointment.
Fourth day. Cross 15 km.
The task was to run the cross at an average pace of 4 minutes per kilometer. However, this rate was too high. It was extremely difficult to run. Even at the end of the distance, the pace at 4.20 seemed fast. Apparently tiredness has accumulated. The leg hurt, but only the first kilometer. Then it softened up and the pain stopped.
Appeared occasionally when I ran along the ground, running around the mud and puddles along the sides.
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