Adarq.org

Thanks man. Yeah you're right, ankle ligaments healing is weird foggy and sneaky lol.
It is much much better already. Kept wearing compression ankle sleeve 24/7 except from the 30 minutes every night that i would ice it. I can jog now but not run, if a lot of load is applied under the wrong angle, it gives this sharp intense pain. Its vulnerable to re--injury which is the worse.
No rush at all.

2 June

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

SS2a : OVERHEAD PRESS : 15 @ 25 kg
SS2b : BICEP CURLS : 12 @ 25 kg
SS2 info : 5 rounds

23 May

SS1a : PUSHUPS: 15 @ BW ( +3 reps per set )
SS1b : BENT ROWS (neutral grip): 15 @ 25kg
SS1 info : 10 rounds

Strong!

---

24 May

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

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

---

25 May

Run 8K @ 47:27 ( 5:53 pace )
Cool down slow jog 2K

Heat is here for good, started regulating.

---

26 May

SS1a : DIAMOND PUSHUPS: 12 @ BW
SS1b : BACK WIDOWS : 15 @ 25kg
SS1 info : 10 rounds
 

---

Race news:

• There is this awesome race next weekend, 10K all downhill with a very pleasant (visually) course. But for some weird reason the race is at 10:30pm. That is way too late for Greek June, it is around 27-28'C / 80'F in the shadow those days, while the entire course is in fully sunburned road btw. Screw it, i am skipping it unless last minute weather predictions are for cloudy day.
• The big nght event that i go each year registrations are open. It is 5K and half marathon. I registered for the half!!!!! 

13 May

Low aerobic HR zone run 7K @ 53:08 ( 7:35 pace )

Session terminated early due to a sudden storm that came out of nowhere.

---

15 May

10K recreational bike ride.

Barely counts as training ( max heart rate was 110 ) but it was extremely fun and it teased me to get a bike.
Long slow runs are very boring, bike rides are so much nicer, time flies by.

10 May

Run 8K @ 47:44 ( 5:58 pace )

Horribly out of shape. Was stiff and hit the wall around 6.5K.
Terminated early due to that ( initial target was 10K ) , yet i barely stayed under the 6:00 average km pace. ( I did 4:50 10K race just 1 month ago FFS ).
On the other hand, since 16 April i did only one 10K run at the 28th. That's 1 run in 3.5 weeks and no runs the last 2 weeks. Shouldn't expect better.
No rush, i am not chasing any races or PRs anytime soon so i'll ease back into it.

Little over 1 week of Easter holidays is over. no training, much food drink and cigars. Totally worth it!

28 April

Easy run 10K @ 59:16 ( 5:55 pace )

Just what i expected, a little rusty but not too much, Was actually around 5:40 for 6-7K but then i got too tired, last 1.5K was a grind.

15 April

Low aerobic HR zone run 10K @ 1:15:42

---

16 April

"Speed form" run

Low aerobic HR zone warm up 4K
Sprint 8*400m / 3 minutes walking rest
Low aerobic HR zone cool down 2K

Sprints target pace is 4:02
I got : 4:05 , 4:07 , 4:02 , 3:58 , 4:03 , 4:08 , 4:05 , 3:34

Was trying to get the target pace by feel, without looking watch, i was failing by a couple of seconds as you can see.
Welt all out at the last one to check reserves/potential, happy with 3:34 pace (no extra rest for it).

---

Something has happened, i think i leveled up. The low HR zone runs both days were better than ever. I didn't ever need to do walking breaks as usual to bring HR down. I would just go on jogging in a nice continuous slow pace and HR wouldn't rise. Also at the 400m sprints intervals, HR recovery was shocking fast.
Watch agrees, it upped my low HR zone threshold to 153bpm. It also upped my VO2max to 48 (highest ever) and predicted race times are now all well below actual PRs and the best readings ive ever seen.
Good timing for an Easter break derail lol 

13 April

Easy run 10K @ 59:17 ( 5:56 pace )

Still drained from the race, physically and mentally! Just going along with it doing the best i can (or the least bad if you will ).

Thank you!!! 

11 April

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

That race wrecked me, 36 hours later i was still too tired to do the pushups/bent rows workout, chose this one which is the easiest.