Adarq.org

25 October

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Better. A couple of 7s in the dips.

TREADMILL : 5K @ 25:43
-Was short on time so did an uptempo one. By far the fastest 5K on treadmill ever and also my fastest 5K ( and the first one breaking 26' ) since April. Superb!

Thank you!!!
As for going all the way, of course it is the plan. It is amazing how addictive it becomes conquering new achievements. It will take more dedication but it obviously works.
And since I'm Greek, what is more more obvious and glorious as a goal than doing the classic marathon route.
I am eyeing the one in 2 years from now but if training goes too well i could do it next year too.

Training log catch-up:

20 October

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
1@100kg ( extra set )
-First time lifting 100kg after idk how many years, 3? 4? Nice.

SEATED DB OHP:
12@15 kg each hand
12@15 kg each hand
12@17,5 kg each hand ( +2.5 kg per hand )
12@17.5 kg each hand
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@47 kg
12@53 kg
12@59 kg ( +6 kg )
12@59 kg
12@59 kg

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 30 minutes / 16K

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21 October

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Feeling strong. Nice.

TREADMILL : Low HR zone run 45mins / 5.5K

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22 October

"Speed form" run

-4K warm up
-Sprint 8x400m / 2 mins walking rest
-2K cool down

Didn't know what to expect for the 400s. Was secretly hoping i can get 4:00 km pace average, almost nailed it, sprints were all between 4:00 and 4:15, fastest 3:45.

19 October

Run 6K @ 34:31 ( 5:45 pace )
Low aerobic HR zone run : 4K @ 32:02 ( 8:00 pace )

Legs still unrecovered from that HM monstrosity and squatting 24 hrs before that run.
Oh well, no reason to push it, i just gave up the planned 10K run at 6th km and completed the rest in super easy mode.

 

13 October

DEADLIFT: Cancelled

SEATED DB OHP: 5x12 @ 15 kg each hand , deload

WIDE GRIP LAT PULL DOWN: 5x12 @ 47 kg , deload

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 25 minutes / 13.25K , taking it extra easy

11 October

SQUAT: cancelled

HORIZONTAL BENCH PRESS MACHINE: 5x12 @ 45 kg

SEATED ROWS: 5x12 @ 47 kg

SLANT BENCH LEG RAISE: 3x20 @ BW
45° BACK EXTENSION: 3x20 @ BW

STATIONARY BIKE : 40 minutes / 20K

Taking it easy with weights too this taper week , no squats/deadlifts and de-load everything else.

7 October

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg

SEATED DB OHP:
12@15 kg each hand ( +2.5 kg per hand )
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@47 kg  ( +6 kg )
12@53 kg  ( +6 kg )
12@53 kg
12@59 kg
12@59 kg 

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 30 minutes / 17.5K

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Entering final (taper) week before the HM

8 October

"Race emulation run"

Low aerobic HR zone warm up2K
Sprint 10x800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K

Used 5:30 as goal pace. Race plan is to keep that pace until 13K, then do a 6:00 average for the next 7K to reach 20K with about 6.5 minutes margin for the last 1K to break 2h.
Keeping 5:30 was  fairly easy, despite being un-recovered. Body tended to use 5:20 but i regulated. Very nice.
At the last 800 'sprint' (where i was tired, having done about 12K in total already) i pushed to see what i can get in such a state, got 4:50 pace, awesome!

If tapering week goes well i am now optimistic i'll get that sub-2h goal.

5 October

SS1a : DIPS: 6 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Finally stronger. Better ROM too. Close to adding chins.

PLANK:
Front 2x45'' , Right 2x30'' , Left 2x30''


STATIONARY BIKE : 30 minutes / 16.5K