Adarq.org

7 April

-Low aerobic HR zone warm up 3K
-Run 2k @ goal race pace
-Low aerobic HR zone cool down 3.5K

Goal race pace is 5:00 again, I got 4:57 fairly easy. Can i hold that for 5x the distance? Not sure, fells likely though.

5 April

Fast-easy run 8K @ 42:29 ( 5:18 pace )

Very very nice. Controlled pace at all times, fast but not near max. I checked and this is my 2nd fastest 8K ever, only the 8K split of my 10KPR run was faster.
This was done in around 85% humidity too so extra props.
Oh and it was my first run in short-sleeve t-shirt after i don't even know how many months!

2 April

"Race emulation run"

Low aerobic HR zone warm up2K
Sprint 8*800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K

Gotta love this workout. Used 5:00 as goal pace (aiming 50:00 10K, PR is 49:19 ).
Worked good, all splits were negative, around 4:57.
Body tended to use 4:50 ( makes sense, it is my recent tempo run pace ) but i regulated it to 5:00

Also, Saturday to Saturday total mileage is around 53K which of course is a 
Let's see if i will taper on that well this week. Watch says my 10K estimated race time is again below 50:00 (49:43 ) so if i plan it well and add the race effect, i might PR afterall.

30 March

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds

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

28 March

Workout #1:

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 8 rounds ( -2 rounds )


Workout #2:

Low aerobic zone run 7K @ 55:57 ( 7:59 pace )


Double workout, damn boi, u serious!
Gonna put the lifting in second priority until the race in 2 weeks, while increasing the mileage ( extra runs, but all the extra ones will be low-impact ).
Today's run was done something like 20 minutes after lifting so i had a hard time keeping HR low, had to go much slower than ordinary.
Couldn't care less about the performance of that run though, kms counted in and that is all that mattered!

23 March

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!

March 21

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

A tiny bit stronger than last week, a tiny bit less annoyed from this workout than last week.