Adarq.org

16 November

SS1a : PUSHUPS : 8x20 / 4x15 @ BW ( +5 reps for 2 sets )
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg ( +5 reps for 2 sets )
SS1 info : 12 rounds

Back to the default 2-mins-rest scheme, added 4 more sets of 20s making this the strongest workout so far with a total reps PR (460 ) 

12 November

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

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13 November

3K warmup
Sprint 12 x 400m @ race target pace / 1 min walking rest
2K cool down

Target for the 400s was my race target pace.
I chose 4:25 , which brings me to the low 22s 5K area, exactly where watch says i am.
I got 4:25 4:19 4:24 4:29 4:20 4:32 4:23 4:22 4:27 4:24 4:24 3:46

That was fun. Not easy at all but much easier than i expected. I felt fast and durable.
Plan was to be very strict with the pace, even if i feel faster. I only went max at the last sprint to emulate the race's hard finish, Delighted to get it below 4:00 pace.

Here is the entire peak/taper week plan:

Sat : The above , last intense workout, 12x400m @ race pace with short rests that emulate the entire race.
Sun : rest
Mon : Easy run , same intensity as normal but shorter. So it will be around 8K @ 5:40 or so.
Tue : Lift
Wed : Slow run with a race pace mile in. Something like 3K slow / mile @ race pace / 3K slow.
Thu : Long slow run, a little slower than normal. Something like 8-10K @ 8:00m/km
Fri : rest
Sat : RACE!

Lets go!!! 

10 November

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 5x12 / 5x10 @ 25 kg ( +2 reps for 5 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

Strong.

8 November

SS1a : PUSHUPS : 15 @ BW ( - 5 reps for 6 sets )
SS1b : BENT ROWS : 15 @ 25kg ( - 5 reps for 6 sets )
SS1 info : 15 rounds ( +3 rounds ) , ( - 1min rest between sets )

Was short on time so switched from 6x15 ++ 6x20 to 12x15 while shortening the breaks from ~2:30 to ~1:30.
Then this advanced faster than i thought , got some spare time, so  went off and did 15 super-sets instead of 12 for a total of 450 reps lol 

5 November

Low aerobic zone run 10K @ 1:17:45 ( 7:46 pace )

3rd consecutive 10K low aerobic run that i get the exact same time. Last time diff was 18 seconds total, now 8! 8 seconds of difference in a 1hr20mins run, i mean , wow!
However this time humidity was over 85% , so it i would be probably much much faster in regular conditions.
Watch agrees, it reported new all time fastest race time predictions, 5K is down to 22:42 now 

2 November

SS1a : UPRIGHT ROWS : 15 @ 25kg ( 3 reps per set )
SS1b : BACK WIDOWS : 15 @ BW ( 3 reps per set )
SS1 info : 10 rounds

Was supposed to run but it was insanely humid, like 95% or so, it was annoying breathing that shit even when walking.
Haven't done this workout (it is the one i do if i manage to lift 3*week) for a month yet i added a total of 60 reps bringing them from 240 to 300 total. Yep, definitely feeling stronger 

27 October

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 2x12 / 8x10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

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28 October

Run 10K @ 56:23 ( 5:38 pace )
Low aerobic zone run 3K @ 29:48

Failed to have 2 runs in the week so merged easy + long slow in an up-tempo 12K + extended slow cool down

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31 October

Tempo run

3K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down

Target pace for the 1500s is 4:53
I got 4:32 / 4:48 / 4:29 

A little slower (5''/km) than previous PR session 3 weeks ago but still incredibly fast, way below target. That's a great sign.