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So that damn heat wave continued and then i went away for 3 weeks of summer holidays so that makes a whole month of no training.

28 August

Easy run 10K @ 1:07:53 ( 6:47 pace )

Extremely rusty of course. Started out pretty fine but got very tired at around 6.5K, slowed down and continued though.
Conditions still shity, again over 30'C and 70% RH , but it is getting better, i was just unlucky and that specific night was too humid and hot.

It is a good starting point , here is last year's first run after similar off :

28 August 2020

'Easy' RUN 6K @ 41:12

Average pace 6:52 , average HR 163(!!!)

So this year i did 66% more distance in a little faster pace. To compare it directly, my 6K pace yesterday was 6:15. Huge difference, totally different runner.

Weekend : 30 minutes / 500m recreational swimming each day,

27 July

Easy run 8K @ 47:22 ( 5:55 pace )
Low aerobic zone run 3K @ 28:40

Was still very hot for 11pm ( 30C/86F ) but humidity was lower so i got an instant performance boost:
Got sub 6' 8K , HR skyrocketed again at that point so i switched to ultra slow, did more mileage there too for a total of 11K which hasn't happened since early June!

22 July

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds

LYING LEG RAISES: 4x25

Also did 3.5K walking.

21 July

Low aerobic zone run 8.5K @ 1:07:58 ( 8:00 pace )

19 July

Workout #1 ( 7:00pm ):


SS1a : UPRIGHT ROWS : 12 @ 25 kg
SS1b : BICEP CURLS : 10 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 8 rounds

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Workout #2 ( 10:30pm):

Easy run 8K @ 49:13 ( 6:09 pace )
Low aerobic zone run 2K @  20:09

A bit worse weather today, same temperature but increased humidity, 80% or so, sweating like crazy.
Very impressed and happy that i still got some small progress, having lifted a couple hours too before the run.

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Lol, double workout Monday after having worked out on Saturday and Sunday too, KF I'm coming after you.
Holidays are approaching, so I'm trying to create some planned overreaching to have something to taper.

17 July

VO2-max run

4K warmup
Sprint 5x800m / 4 minutes walking rest
1K cool down

Target pace for the 800s was 4:24
I got 4:23 / 4:40 / 4:35 / 4:45 / 4:30

Almost on target, while conditions still bad, 30C/86F but a little lower RH , something like 60%.
Delighted that i am starting to get good performance at those conditions.

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18 July

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds

LYING LEG RAISES: 4x25

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Monday morning BI scale rendezvous said 78kg / 12.2% fat, new low PR for both. I don't want to be that small. I do like the muscle toning though. Can i please be 85kg at the same fat%?

Back to back 167 and 173 T+DI sessions, legendary!
According to a few articles , when DI > 25C/80F you shouldn't even bother. Others though indicate that if done right ( with performance regulation and proper safety, hydration etc ) , it can be an overall awesome tool for busting PRs in the fall.