Adarq.org

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YAY!!!! Establish annual skwad ski meeting ASAP, it will rotate continent bi-yearly, kickstart February 2023 in Trois Valeess ,  then February 2024 in Aspen and so on (daydreaming)

Back to reality:

16 February

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds

14 February

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

How can 15 damn pushups be so difficult when execution form and rom is strict? Reached failure on 10th set, had to do the last 2 reps on my knees WTF.

12 February

5 and a half hours of skiing!!! 

It's been 2 years. Was rusty as f@ck of course, barely got to a decent form at the end of the day.
Still, what a glorious thing skiing is, a very enjoyable sport in a magnificent nature surrounding.
This totally ruined my weekly run-training plan ( no low aerobic run and no HIIT run ). Don't care , totally worth it, skiing makes me so happy!

9 February

Easy run 11K @ 1:04:24 ( 5:51 pace )

Progress! 1K more yet 5'' per km faster. 10K split average pace was 10'' faster than last week, nice.
My plan is to add 1km every week, bringing me to 15K mid-March, then i may stick with 15Ks or add slower, like 1K every 2nd week.
Watch says im overreaching, first time i see this training status. But it is more like i was under-reaching lately, im not gonna hold back.

7 February

SS1a : PUSHUPS : 15@ BW ( -5 reps per set )
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds ( cancelled )

Took a step back to fix pushups form, quality over quantity. Watched many videos, recorded myself too, turns out i was doing many mistakes.
As expected, fixing ROM  & form strictness made the exercise much much harder, i barely made it to the 10th set of 15s.

3 February

Low aerobic zone run 10K @ 1:18:53 ( 7:53 pace )

Haven't done such a run for a whole month so pacing was very rusty here too and i was much slower (previous was 12K @ 7:38 ).
Is ok, it will come back.
I registered for a 10K race in April, my first race ever in a distance bigger than 5K 

31 January

Easy run 10K @ 59:23 (5:56 pace )

Identical run with 6 days ago.
Same cold weather, same distance, same total time, same rusty and very inconsistent pacing.

27 January

Easy run 10K @ 58:52 (5:53 pace )

Hey-ho-let's go!
Temperature 2'C/35'F. Pacing very rusty (20 days since last run ) , fastest km was 4:53 slowest was 6:48 lol.
However still got sub 60' 10K relatively easy. Happy, good fitness base is good!