Adarq.org

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

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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.

28 June

Low aerobic zone run

7K @ 51:12 ( 7:18 pace )

26 June

Run 8K @ 46:08 ( 5:46 pace )

Performance is enduring the heat, but the feeling is not pleasant at all anymore.
I will keep grinding though.

21 June

UPRIGHT ROW: 5x10@30 kg

SS1a : Z-BAR CURLS: 12@22.5kg ( +2.5 kg )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds  ( +1 round )

STATIONARY BIKE: 20 minutes / 12 km

where'd you go?

Munich, Germany. Been there many times, i feel a little cozy now when visiting lol.

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19 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg  ( +5 kg )
SS1b : SEATED ROWS: 10 @ 59kg ( +6 kg )
SS1 info : 8 rounds ( +1 round )
-Strong!

STATIONARY BIKE: 20 minutes / 12 km

12 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds



TREADMILL : Low aerobic zone run 45' @ 6.55K ( 6:53 pace )
If i am not mistaken, this is an all time low aerobic zone run pace 

8 June

Low aerobic zone run

10K @ 1:14:36 ( 7:27 pace )

Slower 10''/km compared to last time but its perfectly fine considering the increasing heat and the upped (+2K) distance.