Adarq.org

22-06-19

Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.

21:30 [4:09, 4:13, 4:21, 4:45, 4:02]

Notes

That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.

Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)

the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23

19-06-19

Unplanned stress relief tempo, lol

Run -- total 4.77mi

KM splits: 5:31, 5:19, 4:37, 4:52, 4:45, 4:38, 2:19 [500m] then cooldown

Notes

Feeling stressed about my last exam and major exhaustion/brain fog. Went out for stress relief run and legs felt fast, so just rode it out, guess this is my workout for the week.

Watch claims average HR for this was 140 lol, I wish...

17-06-19

BW - 72.2kg

Workout

Wide Pullups
BW x 2
+5 x 6, 6, 6
BW x 7

Deadhangs
w/u w/ p/u singles
HC --
@24mm x 13s
@21mm x 7s
@24mm x 13s
3FD --
@24mm x 10s, 10s

SS1A KB OHP
16 x 11, 11, 11

SS1B KB Rows
24 x 10, 10

SS1Ai Ab Compression
BW x 10s, 10s

SS1Aii Ab Wheel
BW x 7, 6

SS1B German Hang
BW x 30s, 30s, 20s

Notes

6/7 exams done, today went really well, finish on Friday.

Meh workout, progressed on stuff but felt meh. Happy to get that 7s hang on 21mm -- wasn't a max effort either. Should be able to progress down to that ledge soon.

Also occurred to me how hard the jump from OHPs w/ the 16kg KB to doing it with the 24kg one is going to be...

Feel like my abs/core are just weak, defo felt like a weakness when trying more overhangy routes. Hoping what I'm doing 2/week is enough to bring them up.

Going to climbing gym sunday w/ friends, hyped. May not lift Friday so I'm fresh, undecided -- definitely not going to do any more finger stuff between now and sunday, though

I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

Think it's probably a timing error, since Bolt's 9.69 100m split through 30m was 3.78s

<a href="http://www.youtube.com/watch?v=ORMz9VLGCLU" target="_blank">http://www.youtube.com/watch?v=ORMz9VLGCLU</a>

Alex Puccio does a one armer + 20lbs



5 on right arm 4 on left from another female climber, nuts

13-06-19

Run --

10 min w/u, 4 x 1k [4:33, 4:29, 4:27, 4:33]  w/ 90s jog rest + 4x~150m strides, c/d

Total -- 5.73mi

Notes

Felt solid. 2nd and 4th reps into wind. Light runs before breakfast are fine, but a workout feels less good.

10-06-19

BW - 71.5kg

Workout

Wide Pullups
BW x 2, 7
+5kg x 5, 5, 5
BW x 7

Deadhangs @ 24mm
W/U with a few sets of single BW pullups
HC x 9s, 9s, 9s
3FD x 9s, 9s [chalked up...much easier]

SS1A KB OHP
16kg x 10, 10, 8

SS1B KB Row
16kg x 16, 16

Hanging L->V
BW x 4 [lol, not really strong enough for this yet]

Compression "pulses"
Hands by knees x 15s
Hands a little past my knees x 10s, 10s

German Hang
BW x 20s, 20s [just relaxing into the stretch]

Notes

4/7 exams one, today's one went well.

Solid workout, a bit tired. Deadhangs progressing nicely, remembering I had chalk lying around made stuff more solid (though I only used it on the open hand sets).

Abs weak, never got good at leg raises or anything of that sort. Hoping the compression stuff, esp pulses, will help, so that I can start doing proper sets of L->Vs.

German hangs feel nice.

Have felt beginnings of a little sniffle for last couple of days, hoping it goes away without me getting ill properly.

08-06-19

Run --

3.72mi in 37:25 [10:03 pace]

Notes

Kept it really easy. Think one of my mistakes w/ running last year was pushing the pace on easy days just a little bit more than necessary.