Adarq.org

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

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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

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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.

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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

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21 June

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

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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

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22 June

C2 ROWER:
2K @ 10:45

STATIONARY BIKE:
15K @ 30 minutes

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29 June

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

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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

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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!)

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3 July

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

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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

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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.

31 May:

Run 3.5K @ ~5:50 pace
Ankle sprain! 
Walk/slow jog 3.5K back home.

FFFFUUUUUU. I twisted my ankle at a pavement crack. Was very painful when it happened. Couldn't even walk for 1 minute. Started slowly walking then, with intense limping.
But it got well very fast. Walked/jogged back home, no bugging. I did RICE,  precautionary. But around when i went to sleep ( 5 hours after the snap ) it got very bad, i would have intense pain even when just laying the sprained side on the mattress.
Much better today ( 15 hours later ) but still hurts, gotta limp in like one of every 3-4 steps.
Looks like its mild/minor thankfully, more RICE today. But looks like there will be no running for a while, FML

kingfish/loopie style update:

16 May

Run 10K @ 58:54 ( 5:53 pace )

Much better, getting the feel back but heat is here. Tons of sweat and dehydration.
Watch brought back the heat acclimatization metric, im only at 18%. It also said i shouldn't go hard for so long.

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17 May

SS1a : PUSHUPS: 12 @ BW
SS1b : BENT ROWS (neutral grip): 15 @ 25kg
SS1 info : 10 rounds

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18 May

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS: 15 @ BW
SS2b : BACK WIDOWS : 15 @ 25kg
SS2 info : 5 rounds

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19 May

Low aerobic HR zone run 8K @ 1:00:05 ( 7:30 pace )

Nice run, 9pm to 10pm that i usually go is now twilight but also still relatively cool. Awesome.