Adarq.org

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.

25 October

SS1a : PUSHUPS : 6x20 / 6x15 @ BW ( +5 reps for 2 sets )
SS1b : BENT ROWS : 6x20 / 6x15 @ 25kg ( +5 reps for 2 sets )
SS1 info : 12 rounds

Added 2 more sets of 20s instead of 15s , session got really challenging. Gonna stay there for a workout or two.

21 October

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 2x12 / 8x10 @ 25 kg ( +3 reps for 2 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

Tiny little progressive overload heh.

19 October

Easy run 12K @ 1:11:06 ( 5:55 pace ).

Cool (15'C) but very humid ( 80% ) again. Was a few seconds per km slower than what i wanted, but i didn't push either, this was a true easy run.

14 October

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

Strong!

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16 October

VO2-max run

3.5K warmup
Sprint 6x800m / 3.5 minutes walking rest
0.5K cool down

Target pace for the 800s is 4:24
I got 4:37 / 4:33 / 4:37 / 4:44 / 4:46 / 4:42

Unhappy cause i felt stiff and sprint pace was on average 15 seconds slower than target. I hit two sub-4:30 paced 1500s at previous intense workout, FFS!
Also unhappy that watch didn't accept this workout as anaerobic either, although some sprints had HR 175 average / 185 max.
Happy because i haven't done 6 800s in ages, i usually had big drop off at 4th/5th and i stopped, work capacity felt improved.

12 October

Run 10K @ 54:40
Cool down jog 2K @ 18:43

This was an easy run but i was way too fast, probably due to a perfect dry cool evening. I also mistakenly logged a few posts above that my 10K PR is 54:55. Having that in mind i saw the window at 8K and went all out for the last 2K to smash it, which i did, but it turns out PR is 52:55 lol.
Still best 10K of the season and 2nd fastest ever without even trying much, 8K @ 5:30 pace was true easy.

In other news, the watch's new algorithm seems to have problem with registering anaerobic activities. I don't know why, it was very efficient at it in the past, now it just won't. Maybe because of that increased HR capacity that it applied on me? Still doesn't make sense. e.g. yesterday it said the workout had minimum anaerobic contribution, when in fact for 5 of the 10 km average HR was 175+ and max 185+. No big deal, it just complains that i am unbalanced because i never do aerobic which is annoying.

11 October

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds

Was a sunny dry day after a while, dressed up for a run and then right when i got out of home entrance a wild local storm unleashed, FML.  Better luck today hopefully.
Strenf routine went good, looks like i can add reps or sets next time.