Adarq.org

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.

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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

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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).

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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.

8 April

Low aerobic HR zone run 8K @ 55:53 ( 6:59 pace )

Went as slow as i could but i was insanely fast for this run. 2nd time ever that i end up with below-7:00 pace. Awesome!
Watch acknowledges, it upped my VO2max back to 47 for the first time in 2022 and dropped my predicted race times to just a tad below actual PRs.
10K PR opportunity opened up, let's go get it!!!

6 April

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 5 rounds

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

Nice!