Adarq.org

^^^^
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?

27 April

Low aerobic zone run

6.5K @ 48:54 ( 7:31 pace )

Wow another 20 seconds per km chopped off.
Fastest low aerobic run since 1 year ago (when i was preparing for the same race), very nice!

24 April

Low aerobic zone run

6.5K @ 51:05 ( 7:51 pace )

15'' per km faster than Friday, but more importantly, much improved feeling overall.

21 April

Low aerobic zone run

8K @ 1:04:27 ( 8:03 pace )

20'' per km slower than last week here too. Damn it!

13 April

RUN 8K @ 43:20 ( 5:25 pace )

Another glorious spring night, another milestone-ish run:
Fastest pace in a run since half-marathon race in 2022, broke 5:30 barrier, broke 24:00 and 50:00 on garmin race predictions for 5&10K and so on.
And then, as promised, 1 week of nothing (Greek Easter holidays).
Damage aftermath today.
10K race next Sunday.

11 April

"VO2 MAX" RUN

3K warmup
Sprint 5x800m / 2 mins walking rest ( +1 sprint )
2K cool down

Goal pace for the 800s was 4:45 (that i got on average last time), I got around 4:40 in all sprints, with an extra sprint.
Overall i am constantly improving, but i am out of time. 10K race is in 2.5 weeks and i have Greek Easter ahead (1 week of complete disaster).
Oh well, it is what it is, ill just keep pushing. I have another corporate games 5K race soon after the 10K so it al adds up nice.

7 April

SS1a : SL DEADLIFT : 10 each leg @ BW + 25kg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds

A training-wise wasted weekend, stuck between pre-easter errands and fucked up weather (cold, windy, stormy, incoherent).