Adarq.org

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

3 October

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
8@50kg ( +5 kg ) , ( -2 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg
12@55kg

SEATED ROWS:
12@47 kg  ( +6 kg )
12@53kg  ( +6 kg )
12@53kg 
12@59kg
12@59kg

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


TREADMILL : Low aerobic HR zone 30 minutes / 3.4K

29 September

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

SEATED DB OHP:
12@12.5 kg each
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

WIDE GRIP LAT PULL DOWN:
12@41 kg
12@47 kg
12@53 kg
12@59 kg ( +2.5 kg per hand )
12@59 kg 

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 40 minutes / 22K