Adarq.org

11 October 2018

Bodyweight@session : ???
Soreness : dunno, i think none?
Injuries/aches : none

1½ hours full court basketball.
No subs. Went harder than i wanted to. But not apeshit all out. Surprisingly ( and contradictory to what i expected ) , endurance was a bit down but strength and explosiveness were the best this season. Got a shitload of rebounds ( was both jumping high and taking contact better in the air ) and also got a couple of badass blocks after a while.

Switching to race mode. Logging this next day, legs are a little wrecked but ill be fine. It is a night race, 50 hrs after the basketball end, currently a little less than mid-way there.

9 October 2018

Bodyweight@session : ???
Soreness : some quads and glutes, minor, some chest and lats medium
Injuries/aches : none

Went for a run:
-2km slow run warmup ( average km pace 7'10'' )
-3km time trial : 16'07''
-1km slow run cooldown ( 7'25'' )

Took a different approach for the time trial this time. Went fast but buffered at first km, like 5km race pace, fast but not max at 2nd km (sth like a 2km time trial ) and all out at the final.
Worked great, my third km of the time trial ( which was the 5th total ) tied my 1km  at 4'55''. Note that I when i achieved that time it was a lone 1km all out sprint, so to tie it like that is amazing!

Total : 6km in 37'52''



Also,  I think i will modify a bit my race preparation as i mentioned at the PS when i posted it, i won't do a 4km time trial today, i don't think i will recover from that if i do. I will do a very slow ~1hour jog today coupled with some stretching. Tomorrow basketball as planned, Friday i probably can't run due to errands, i will do some stretching again, if i do find the time i think i will do a slow run again.

meant to comment on this a few days ago:

great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)

pc!

Yes, it is a lot about mind game. So for this session, i was going comfortable but for 10K, not for whatever. Mind knew i was out for 10K so it kept buffering. And then when i felt like quitting ( around 6km ) , i knew i had 3-4km more, if i was out for 8km i wouldn't want to quit. Funny.

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6 October 2018

Bodyweight@session : ~85,5kg
Soreness : a lot of systemic fatigue , tight/sore quads and glutes, and very sore calves(!)
Injuries/aches : none

RDL:
8@75kg
8@75kg
8@75kg

DB LUNGES:
Skipped, wanted to give quads and glutes some rest.

BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg

DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg
10@BW

Haven't done this workout for 3 weeks. Got same weight and reps with last time , and with great control too. Happy.

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7 October 2018

Went out for a run. Plan was 2km easy hog warmup - 2km time trial - 2km easy jog cooldown.
However my timing went wrong, it was just 2 hours after a massive consumption of  foold alcohol and cigar smoke.
Super fail. The easy warmup jog first 2km were at 7'10'' km pace and they were somewhat tiring too. 2km time trial started fast but i went too fast, almost tied my 1km PR ( 4'57'' vs 4'55'' ) , gassed out at around 1200m , quit at 1500m. Walked a bit to catch my breath and not puke, then light-jogged the rest till 5K and called it a day.
Total : 5km @ 33'05''

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My get-ready plan for the saturday race is this:

Sunday : 2km time trial
Monday : weights ( but deloaded, no high rep squat finisher )
Tueday : 3km time trial
Wednesday : 4km time trial
Thursday : full court bball
Friday : rest

Does this sound good? Maybe skip the 4km time trial and do it a long LISS/recovery run on Wednesday since Thursday's bball is also high intensity?

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3 October 2018

Bodyweight@session : ???
Soreness : again quads, glutes, abductors, chest, lats , all 4/5
Injuries/aches : none

Went for a recovery/blood-flow run.
My intention was to finally hit the 10km milestone in a slow controlled pace, no matter how long it takes ( expecting to start at 7'/km and and at 7'30'' due to fatigue ).
First 5-6km were easy. Pace was just below 7'/km. Around 6,5km i felt too tired, the sore legs started hurting. I decided to quit at 7.5km.
But then, around 7km something changed, i 'zoned in' , it all became mechanical and effortless.
Got 10km in 1:09:17 with an average pace below 7' and the fastest km being the 10th ( 6'45'' ).

Lifetime distance & duration    

^^^
Insane!
Now, while being in awe from that workout, it is a bit easier to realize the greatness of Kipchoge ( or any other elite marathoner, 10-15 minutes more don't change anything ) : he did 26x1mile in 4'38'' each. Without rest. Mind blown!!!

27 September 2018

Bodyweight@session : ???
Soreness : overall tight legs, still some soreness in glutes specifically
Injuries/aches : none

1½ hours full court basketball.
No subs again. Even more improved endurance, this time i could call it borderline good.
However leg muscles ( or CNS? or both? ) was unrecovered. Was one 'click' down in speed, quickness, reaction time, explosiveness, vert.
Also i said id do rim jumps but it didn't happen.

25 September 2018

Bodyweight@session : ???
Soreness : quads, glutes, chest, lats , all 4/5
Injuries/aches : none

FML, not even 2 weeks away from the weightroom and i get DOMS like i was off for a month or sth. Getting old sucks lol! 
Went for a recovery/blood-flow run. Kept it slow, not ultra-slow but slower than 'comfortable'. That landed at at a km pace of 6'55'' , 2 weeks ago that i did the same it was at 7'15'' , progress!!!

Total : 6km in 41'10''