Adarq.org

how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.

i'd also say, don't jump right back into 10k's. ease back into it.

and i'd also say, go get it.

Its more than a date, want to be as fit as possible till then and goal is to finish under 2 hours.
I hear you loud and clear. I guess the 3 lifting days is more because i finally have gym access after almost 2 years. But it can wait 1.5 month.
Or, i can transform one of those cross days accordingly. So instead of a normal 45 minutes lifting followed by 30 minutes stationary bike, i could do a quickie lift ( knock out some pullups and dips ) and then do 45mins to 1hr treadmill. (I insist on the gym because it is much more convenient in my schedule).
Oh well lets start and see how it goes.
Thanks! 

23 July
Recreational swimming 1hr

24 July
Recreational swimming 1hr

26 July

Easy run 5K @ 29:34 ( 5:54 pace )
Low aerobic zone jog 3.65K @ 35:09 ( 9:38 pace )

Too hot, too humid, too de-trained to make anything worthy of this workout, besides doing it.

Off to long awaited summer holidays.

18 July

SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds

---

19 July

Fartlek 9K @ 1:01:43

Sprints it included:
500m @ 4:38 pace
500m @ 4:45 pace
1500m @ 5:15 pace
1000m @ 5:21 pace
500m @ 4:50 pace
250m @ 4:58 pace

Slow AF but it is what it is, i did enjoy the workout.

Also, another WTF jinx , i did a 9K fartlek 2-3 weeks ago, with different sprints and rest etc... and the total time was the same. To the second!!!

2 July

Fartlek 9K @ 1:01:43

I mean , WTF!!!!! 

9 July

Run 6K @ 35:13 (5:52 pace)
Low aerobic zone jog 3K @ 27:44 (9:11 pace )

I'm on preserve mode. Hope i can increase training frequency soon.

Uh oh, mega-update coming:

15 June

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 5 rounds

---

18 June

Easy run 8K @ 46:44 ( 5:50 pace )
Cooldown jog 1K @ 9:37

It is getting too hot, performance and endurance are suffering.

---

20 June

Back to the company for a week so i could use the gym.

ATG SQUAT:
10@10 kg
8@20kg
8@30kg
8@40kg
4@50kg

HORIZONTAL BENCH PRESS MACHINE:
15@30kg
15@35kg
15@40kg
15@45kg
15@50kg

LAT PULL DOWN:
12@35kg
12@40kg
12@45kg
12@50kg
12@50kg

HANGING LEG RAISES: 3x15@BW
45' BACK EXTENSIONS: 3x15@BW

---

21 June

TREADMILL:
5K@30:47 6:09 pace
2K cooldown (~8:00 pace )

---

22 June

ROMANIAN DEADLIFT:
12@30kg
12@50kg
12@60kg
12@70kg
5@80kg

DB OVERHEAD PRESS:
12@10kg each hand
12@12kg each hand
12@15kg each hand
12@18kg each hand

Z-BAR BICEP CURLS:
12@20kg
12@22.5kg
12@25kg
12@27.5kg

ROPE TRICEP PULL DOWN:
4x12@25kg

SLANT BENCH LEG RAISE:
4x15@BW

---

22 June

C2 ROWER:
2K @ 10:45

STATIONARY BIKE:
15K @ 30 minutes

---

29 June

Run 5K @ 29:37 (5:55 pace)
Low aerobic zone jog 4K @ 32:06 (8:01 pace )

---

30 June

SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds

---

2 July

Fartlek 9K @ 1:01:43

Sprints varied from 250m to 1K, paces for them was 4:30 to 4:45 when fresh, 5:!5 to 5:25 towards the end when tired.
It is awfully hot now (30'C / 85'F at midnight!)

---

3 July

30 minutes easy swimming in the sea , ~1K worth according to the watch.

---

All caught up! 

9 June

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds

-Strong

---

10 June

Easy run 10K @ 1:01:41 (6:10 pace)

Horribly rusty and stiff.
Was cautious about ankle too, it is not bugging at all but i had mental inhibition, watching my steps all the time.

4 June

AM:
SS1a : UPRIGHT ROWS: 12 @ BW
SS1b : BACK WIDOWS : 15 @ 25kg
SS1 info : 10 rounds

PM
Low aerobic HR zone run 8K @ 1:00:09 ( 7:31 pace )

Double training, lolwhat?
Sprained ankle is perfectly fine for low-effort stuff, didn't bug later either. But its still tender, i don't trust to push it yet. Its awfully hot anyway, no intention to push in that heat.