Adarq.org

28 September

Low aerobic HR zone run 8.5K @ 1:10:01 ( 8:14 pace )

A little slower than last time but for 20 minutes / 2.5K more, making it the longest in duration run of the season.

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30 September

1K warmup
SPRINT 6*800m  / 3 mins rest
1K cool down

Previous week : 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill )  4:59
Current week  : 4:45 , 4:33 , 4:35 , 4:59 (uphill) , 5:20 (uphill )  4:49
More progress!

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1 October

TREADMILL:
Low aerobic HR zone run 45' / 6.18K ( 6:18 pace )

Wow huge progress, last week was 6:48 pace for 4.5K.

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2 October

HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg
10 @ 60 kg ( +5 kg )
10 @ 60 kg

LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg
10 @ 65 kg ( +5 kg )
10 @ 65 kg

SS1a: DB BICEPS CURL : 12 @ 15kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1d SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds

Sweet

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3 October

Run 10K @ 58:11 ( 5:49 pace )

Shocking improvement. I was able to hold sub-6 pace for 3K tops till today, now i got an entire 10K well under it.
That makes the longest in distance and fastest-in-any-distance run of the season together.

25 September

HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg ( +5 kg )
10 @ 55 kg
10 @ 60 kg ( +5 kg )

LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg  ( +5 kg )
10 @ 59 kg
10 @ 65 kg  ( +5 kg )

SS1a: EZ BAR CURL : 12 @ 30kg
SS1b SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds


TREADMILL:
Low aerobic HR zone run 30' / 4.4K ( 6:48 pace )

-Wow, almost a minute per km faster than last similar run, niiiccceee.

20 September

ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg

HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg ( +5 kg )
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg

LAT PULL DOWN :
10 @ 53 kg ( +5 kg )
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg

SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

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21 September

Run 9K @ 59:53 ( 6:39 pace )

Seems like I'm doing everything wrong at this half marathon preparation.
Now i spontaneously squatted on Friday ( first time since early July) while knowing i have to go for the challenging run of the week next day.
So of course next day legs were damn sore sabotaging my run. On the good side, lungs were great, HR wouldn't rise.
Plus, despite the pain, it was the longest run of the season in length and duration.

16 September

Run 8K @ 49:57 ( 6:14 pace )

Finally an impressive improvement:
That was longest run of the season, 20'' per km faster than previous best while 1km longer, and the 6K 'benchmark split pace' dropped from 6:20 to 6:11.
Much better pacing and feeling overall.

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17 September

DB OHP : 10 @ 12.5, 12.5, 15, 15, 17.5 kg
BB BENT ROW : 10 @ 35, 35, 40, 40, 45 kg

TREADMILL:
Low aerobic HR zone run 45' / 5,8K ( 7:43 pace )

11 September

Low aerobic HR zone run 6K @ 48:40 ( 8:06 pace )

I'm so out of shape. I couldn't keep my HR below 150 for shit. But watch said it was worth it, fitness metrics jumped up today.
Gotta be patient.

@Vag, you are an inspiration man! 140kg DL at 50 is very impressive.

Thanks man, i really appreciate it although you are too kind.
I weigh 85kg on average and lift/do sports rather consistently for what, 17 consecutive years now? 1.65*BW DL ain't that much/difficult.

5 September

Run 6K @ 38:09 ( 6:21 pace ) + 1K cool-down @ 7:30 pace

The bad news:
I did this run up-tempo. Tried to go for as long as i could at around 6:00 pace (which isn't even close to fast) but my body wasn't ready for this.
I could only hold it for 2.5K, got way too tired and heart rate raised to 185, wtf.

The good news:
I was still 32'' per km faster for the 6K than last time.
Even with the slow last cooldown km i was over 20''/km faster on average compared to last time, while i did 1km more.

Also, this was weather-wise one of the worse running nights ever, T (82) + DI (71) = 155 mid September, gimme a fkn break!!!!

Gotta be patient and persistent.

4 September


TREADMILL:
Low aerobic HR zone run 5K @ 3:56 ( 7:23 pace )

Not bad actually.