Adarq.org

17 July

Run 8K @ 44:59 ( 5:37 pace )

Night was milder ( but not mild, 32C/90F at 11pm) , there was a nice sea breeze too, so went out for a real run.
Was shocking fast, that's definitely a "mid July run" PR lol
Best part was the feel though, legs felt fast, light and bouncy. Love that feel.

13 July

RDL:
10@20kg
10@40kg
8@60kg
6@80kg ( +10 kg ) , ( -2 reps )
5@85kg ( +5 kg ) , ( -1 rep )

SS1a : SEATED DB OHP: 10 @ 17.5 kg DBs ( +2.5 kg per hand for 1 set )
SS1b : SEATED ROWS: 10 @ 59  kg ( +6 kg for 1 set )
SS1 info : 5 rounds

12 July

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds ( +1 round )
-Better form , 1 extra round, nice.

TREADMILL :  Low aerobic zone run 7K @ 45:47 ( 6:32 pace )
-No way I'm running out in this madness: https://www.accuweather.com/en/gr/thessaloniki/186405/daily-weather-forecast/186405
Treadmill with A/C it is until further notice.

10 July

Run 8K @ 46:15 ( 5:46 pace )

Heat is catching up with me but i'm still the fittest/fastest i have ever been so deep inside July.

Here are some reference workouts from same dates the previous years, i would overheat & give up at 5-6km of the same pace:

9 July

Run 6K @ 35:13 (5:52 pace)
Low aerobic zone jog 3K @ 27:44 (9:11 pace )

I'm on preserve mode. Hope i can increase training frequency soon.

8 July

Easy run 5K @ 29:08 / 5:48 pace
Low aerobic 3K @ 30:08

Again horribly hot and humid. 33'C / 90F - 70% humidity. No good workout can happen like that. Ill just keep grinding through it.

6 July

RDL:
10@20kg ( +2 reps )
10@40kg ( +2 reps )
8@60kg
8@70kg
6@80kg

SS1a : SEATED DB OHP: 10 @ 15 , 17.5, 17.5 , 17.5 , 17.5 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53, 59, 59, 59, 59  kg ( +6 kg for 2 sets )
SS1 info : 5 rounds

4 July

PM:
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds
-Rusty, haven't done those for like 3 months.


NIGHT:

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

Shocking fast. My normal July performance is around 5:50 pace for 6K and then 2-3K easy.
Wasn't even a good night weather-wise, it was both hot and humid. Where did this come from?

30 June

RDL:
8@20kg
8@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
6@70kg ( +10 kg ) , ( -2 reps )


SS1a : SEATED DB OHP: 10 @ 15 , 15, 15 , 17,5 , 17,5 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53, 53, 53, 59, 59  kg ( +6 kg for 2 sets )
SS1 info : 5 rounds

STATIONARY BIKE : 20 mins / 12.5km

---

2 July

"Tempo" RUN

3K warmup
Sprint 3x1500m / 90'' walking rest
1K cool down

Was aiming a regulated pace of 5:15 , i got 4:45 , 5:10 , 5:00. Very pleasant surprise to be so fast @ 30C/85%RH.
Also, watch keeps improving my metrics. I know have the best race estimations for half and full marathon EVER, 1:54 & 4:19.
5K & 10K race time estimations are at my current PR levels, but ive seen better estimations there. However the long distances then were worse than now. Interesting.