Adarq.org

8 October:

C1a : DEADLIFT : 5  @ 25kg
C1b : BENT ROWS : 5 @ 25 kg
C1c : HANG POWER CLEAN: 5 @ 25kg
C1d : OVERHEAD PRESS: 5 @ 25kg
C1e : ATG BACK SQUAT : 5 @ 25kg
C1 info : 10 rounds

It got too rainy and couldn't go run, so improvised with this cardio-challenging circuit. Was fun!

^^^^^^
Oh , i didn't, i really wish i could do that! 4:26 was average pace for the 1500, so total time was something like 6:40. 

5 October

Easy run 12K @ 1:09:28 ( 5:47 pace ).

Cool (18'C) but very humid ( 80% ). Still great improvements, this week's 12K was a little faster than last week's 10K , while this week's 10K was 15 seconds / km faster.
Actually this 56:29 split for the 10K is my 4th fastest i have ever done, PR is 52:55 !

Fair enough, i was just speculating anyway but i remember well that fear of pain is an unbeatable inhibition, CNS just shuts down and won't allow you to do what you want/can.

Just consider that the extrelemely violent and forceful act of jumping was already juicing out whatever stretch margin exists in your spine. So maybe those 2 extra inches of reach were always there when you were jumping, you are now seeing them in normal measurements too because of the stretching.

29 September

Low aerobic zone run 12K @ 1:27:02 ( 7:15 pace ) , 

This one felt like a level-up run. Did 2K more than last week's huge PR for this run, yet i was 8 seconds per km faster.
To make a direct comparison, my 10K split yesterday was 1:11:09 / 7:07 pace, which is a whole 16 seconds per km faster.
On top of that,  run was done under medium rain!!!
Watch totally agrees, it made a huge bump on my performance level estimation, race time predictions dropped like half a minute for each 5K, usual is a few seconds.
   

27 September

Easy run 10K @ 58:11 ( 5:49 pace )
Low aerobic zone cooldown : 1.5K @ ~15:00

25'C / 80% RH , hot humid summer nights, why you no go away?
Still happy, got my 10K about 10''/k faster than last week and average HR was 165 vs 171. Progress.

In other news, that 5K night race that i always go was once again postponed. It was set for 17 Oct, now it was moved to another date to unify it with another big race, at 21 November. The thing is that i was already registered for 10K at the second race and they were awesomely timed too. Now i gotta dump one.
For those that are registered in both and dont want to run both, the night one will also be held as a virtual race.
Meh, what a disappointment, this night event in the center of my city has really great vibes, 2nd year it ain't happening. Fuck you covid.
OR , i might as well go off and run a 10K race in the morning and a 5K race at night. If they happen anyway, my guess is that they will be cancelled yet again, cold weather and low vaccination population coverage will give us one last bad winter.

24 September

SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds

love it. and yeah conditions are everything. the temperature fell off a cliff here this morning because of a huge rainstorm and i cannot WAIT to run.

Thanks. Yes, that feeling of getting out with dry conditions and going insanely faster with the same effort is priceless.

hah such a great title change. u can get ur vo2 into the 60's for sure.. lots of time to crank it

Thanks, although a VO2max in the 60s sounds like a giant stretch. One step at a time, let's see if i can reach 50.

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23 September:

SS1a : OVERHEAD PRESS : 12 @ 25 kg
SS1b : BICEP CURLS : 10 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 12 @ BW
SS1 info : 8 rounds

Much improved feeling, last time i really struggled with final tests, now had room for more but run out of time.