Adarq.org

Right, that's' exactly how i saw it, kinda challenged myself to go through it.

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16 May

Low aerobic HR zone run 6.25K @ 45:14 ( 7:14 pace )

Pretty nice.

13 May

Run 7K @ 37:34 ( 5:22 pace )

Wow, beast run, 15'/km faster than last week. Felt great too. Maybe the weather, a cold dry night is rare here mid-May.

Easter madness is over, let's restart, 2.5 months straight now until summer holidays.

8 May

Run 7K @ 39:15 ( 5:36 pace )

Pretty good actually, i expected much worse. Pacing was off ( kept going too fast and then having to recover ) but other than that, all was fine.

29 April

Run 8K @ 43:40 ( 5:27 pace )

1 km more than last week, yet 23''/km faster, with much better feeling.
Back to a standard good sub-5:30 rather easy run. Nice.

19 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 5 rounds

TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )

That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.

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21 April

10K RACE : 48:27 official  (4:50 pace) 

Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32  but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!! 

15 April

Run 5K @ 26:01 ( 5:12 pace )

Taper week, keeping same intensity but lowering mileage as always.
This 5K was done up-tempo but nowhere near max, expecting its average pace to land about 10'' below recent 5:20 8Ks. Bingo!

12 April

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 15 kg each hand ( +2.5kg per hand for first set )
ROPE PUSHDOWN :  3x12 @ 23kg ( +6kg for all sets )

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13 April

"Race emulation run

2K low aerobic HR zone warmup
Run 6x800m @ race target pace / 90'' walking rest
2K low aerobic HR zone cool down

Goal pace was 4:45 (which leads to 47:30 10K run and a whole minute PR ).
I got : 4:45 4:47 4:45 4:43 4:46 4:41

That was nice. Body tended to pick up a 4:40 pace but i controlled it. If I'm on a good day and weather helps, it feels like i can keep this for the entire 10K race.

Here are my goals:
47:30 or below will be amazing
47:30 to 48:30 (PR) will be success
48:30 to 50:00 will be acceptable if something goes bad, e.g shoe untied like last year , bad weather, some small ache/mishap etc.
50:00 and above will be pure fail.