Adarq.org

15 February

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

Bad day! I was still tired and sore from skiing and humidity was around 90%.
Didn't even match last week's distance or pace, had to do 1km less and a bit slower too. FML.

Fresh snow + no queues = absolute bliss !

10 February

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

8 February

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

Was too sore from yesterday and i focused on form/ROMagain so i got to failure at 8 rounds instead of my 'normal' 10.

5 February

Tempo run

3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest
1K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:43 / 4:56 / 4:56 / 4:51

This was very challenging, not max but close. But im happy with the result. 1 month since last intense workout too.
Ok, that wraps it up with the '1 month since...' workouts. I'm back to business for good.

1 February

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

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

lol legs dead from running after 3 weeks, squat-level soreness all over even in quads!

28 January

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

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

Still can't find the motivation to go run in the freezing cold ( at nights that are convenient for me it is like -2'C/28'F and windy, feels like index down to -10'C/14'F )
It is getting a bit milder though and i am beginning to grow annoyed at this being the 3rd week im not running so i'll suck it up and go one of these days.

24 January

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

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