Adarq.org

29 September

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds
-Strong

TREADMILL: "Training pace" run 5K @ 28:29 ( 5:41 pace )

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30 September

2K Warmup
Sprint 4x800m / 3-4 minutes walking rest.
2K Cool down

Sprints were paced 4:08 to 4:15, shocking fast. I used to consider myself very fit when getting those paces for 400s, 800s is insane.
Maybe i got a little extra boost from fact that i decided to wear my race shoes (vaporflys) for the speed workouts , i forgot how insanely fast and good that shoe is.
Also very happy/impressed with HR recovery. Bpm now drops from 185 to 140 in less than a minute walking.
Definitely close (if not above) to the fittest i have ever been.

28 September

Low aerobic zone run

16K @ 2:01:31 ( 7:36 pace ) 

It's been a while since i used the PR icon. This was the longest duration run of my life, previous was the 1:54 HM race.
Went pretty nice actually. Didn't carb up, didn't refuel or even drink during it, just went out and run 2hours straight.
I did feel like (mildly) hitting the wall at around 12.5K ( 1.5 hours in ) but run was too easy to care.

Is there any way to reinstate the old journal?

Forgot how to read? 

Edit:
i just noticed you mentioned it on your own

Quote from: Raptor on September 27, 2023, 02:35:16 am

PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

How dare you?? Continue the old journal!!!



Edit:
i just noticed you mentioned it on your own

PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

22 September

Low aerobic zone run

10K @ 1:13:49 ( 7:22 pace )

Very nice long slow run. Watch approved, had a new mini jump in predicted race times, now under the 23m 5K / 50m 10K and 1:55 half milestones. Very nice.

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23 September

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

I am logging this 2 days next, so again, i can't believe how sore my lats got from this silly BW exercise.
When im back to regular gym i have to incorporate reverse flys.

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A combination of social stuff and weather didn't allow me to do my 400s sprints workout. I am a bit annoyed that i couldn't find 45 god damn minutes over the entire weekend but it is what it is.
It was a deload week anyway and my legs were too stressed, maybe it was a blessing in disguise.
Entering my 4 final weeks for HM now, gonna hit them hard! Lets go get it.

20 September

ATG SQUAT:
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg 
3@75kg  ( extra set )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg ( +5 kg for first set 1 )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg ( +6 kg for set 1)
SS1 info : 5 rounds

18 September

"Training pace" run

8K @ 44:52 ( 5:36 pace )

Finally regulated my pace to the target 5:40. Those 10'' per km made a ton of difference in feel, it became a true easy run.
Watch noticed too, it became a "threshold" training instead of "VO2max" one.
Nice! 

I feel your frustration for failing a target but still, 1:33:xx is a damn good time! Those 4 minutes that you are missing are just 11 seconds per km. Could be just the "bad day" effect.
1 minute PR is huge and like you said, with some more focused training you'll be there. Go get it.