Adarq.org

23 May

ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
5@60kg

HORIZONTAL BENCH PRESS MACHINE:
12@50kg
12@50kg
12@50kg
12@50kg
12@50kg

LAT PULL DOWN:
12@53kg
12@53kg
12@53kg
12@53kg
12@53kg

STATIONARY BIKE: 20 minutes / 12.5 km

18 May

SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg
SS1b : LAT PULL DOWN : 12 @ 53 kg
SS1 info : 6 rounds

TREADMILL: Low aerobic zone run  7K @ 50:54 ( 7:16 pace )
That is season best for low aerobic run, 10'' per km faster than last week's PB 

Thanks! 

16 May

SS1a :  PUSHUPS 15 @ BW
SS1b  :BENT ROWS 15 @ 25 kg
SS1 info : 10 rounds

Slacking already, 

11 May

3K low aerobic HR zone warm up
1.5K @ goal race pace
2.5K low aerobic HR zone cool down

4:30 goal pace, 4:28 what i got.
Also got a sub-6'' low aerobic zone km which must be a first.
Note that this was done under mild rain and it was the 5th consecutive ( and 6th out of the last 7 ) day of running. Encouraging.

8 May


SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg ( +5 kg for 2 sets )
SS1b : LAT PULL DOWN : 12 @ 53 kg ( +6 kg for 2 sets )
SS1 info : 7 rounds  ( +2 rounds )

STATIONARY BIKE: 30 minutes / 18 km

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9 May

TREADMILL : 6K @ 33:05 ( 5:31 pace )

-Forced to do treadmill instead of normal run, due to a sudden monsoon-like weather twist.
Went very nice, given my deep hatred for treadmill work, especially fast-ish. 5:30 came very promisingly easy and controlled.

^^^^
Yes, damn it, i had this rule too. But those vaporflys laces have very good friction together, they never untie. Almost never, obviously 

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5 May

Run 5K @ 27:58 (5:35 pace)
2K low aerobic HR zone cool down

Bad day, was fast but somehow got tired too easy,  lungs-wise and muscle-wise. Decided to not push it and just do low impact to complete my mileage.

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7 May

5K "Race emulation run"

Low aerobic HR zone warm up 2K
Sprint 10*400m @ goal race pace / 60'' walking rest
Low aerobic HR zone cool down 2K

Used 4:30 as race pace. Its a stretch but you gotta aim high lol.
Worked well actually, most of them was spot on, got a couple 4:40s and a couple 4:20s when i lost focus.
Can i do the exact same workout but without the walking breaks, achieving a finish time of 22:30? We will see this weekend

30 April

RACE : 10K @ 48:58 electronic ( 4:54 pace )

Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.

Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?