OWE WOREPS W4: D22-D35

I got a little busy during the past two weeks and then I really screwed my knees up at the track. I'm currently 2 days out from the test...

D22: Chest & HIIT

• Bench 220x5/8 sets

D23: Run & Deads/Abs

• Treadmill: 1.5mi @ 1% grade in 13:26
• Deads 225x5, 255x5, 305x3, 355x1, 385x5

D24: Delts/Tris

• Axle C1RP: 198x5/8 sets

D25: Air Force PT

• Run: 6 1/4mi laps w/ rest between each lap

D26: Abs & Legs

•  Squats: 275x5/8 sets

D27: Chest/Tris

• Bench: 245x5/8 sets

D28: Abs & Lower Body

• Deads: 335x5/8 sets

D29: Deltas

• Axle C1/PR: 223x3/8 sets

D30: Run & Lower

• 2 sets 3/4mi: 6:35, 6:46
• Squats: 310x3

After today's 2 runs I stumbled off the track with my knees killing me. I've been risking it by running without my knee sleeves - I stopped using them because I felt like they were slowing me down during my first running workout. Today it came back to bite me in the ass. 

Also, looking at the past few workouts, I've worked my knees too much. I decided to take a day off altogether and give them  lots of ice and rest. Let alone my end state goals, passing this thing in about a week isn't looking good at this point. 

D31: Rest

D32: Chest/Tris

• Bench: 275x5

D33: Back/Bis

D34: Low Intensity Cardio

D35: Self PT Test

• 1.5mi Run: 13:34
• Abdominal Circumference: 38"
• Push-Ups: 40
• Sit-Ups: 45

Today I decided that I'd given my knees enough time to rest and I needed to give myself a mock test. The results aren't very good. 

Final thoughts before the Physical Health Assessment:

If I come in with the same run time and waist measure and I'm am able to max out the Push-Ups and Sit-Ups, I'll squeak by with a 76.7. If by luck I'm measured at an inch smaller, it'll boost me to a 78.1. If I max Push-Ups / Sit-Ups, come in with a 37" waist and can shave :20 off of my 1.5mi run - unlikely - I'll hit 80 points on the nose. 

I'll get a little improved performance naturally from it being 'game-day' which'll help with the Push-Ups/Sit-Ups but I'll have to be careful to not run the first lap too fast and not be able to keep the pace or bring my heart rate down for the next 5 laps. 

At this point, what's going to happen is going to happen and if I don't fail it, I'll be thrilled. 

-Airpower~!!

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