Adarq.org

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.

9 July

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 8 rounds

SS2a : BICEP CURLS : 12 @ 25 kg
SS2b : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 4 rounds

LYING LEG RAISES: 4x20

Yes, it is not the intensity that is unbearable, it is kinda ordinary to get random peaks of 45/115 here. It is the duration, 2 weeks near 40/105, it grows its own dynamic. I read that Greece holds the European top recorded temp with 48/118.5 baack in the 80s, no harm done, but a couple of years after that there was a whole week at 42/110, many people died then.
Hope Avishek and everyone else keeping safe.
Here it finally poured a good storm on Friday night and then we had a weekend with north (cool and dry) winds so everything is better now.

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2 July:

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 8 rounds

-Gunzzzz 

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3 July:

'Speed form' run

4K warmup
Sprint 8*400m / 3 minutes walking recovery.

Sprints target pace is 4:05
I got 4:03 / 4:03 / 4:02 / 4:11 / 4:10 / 4:00 / 4:10 / 3:38

Little lower temperature and humidity and bam, back to business. Watch reported best fitness level ever. Happy.

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4 July

Recreational swimming , 30 minutes, 500m worth 

29 June

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

LYING LEG RAISES: 4x20

Some better ROM/control.

Reporting a morning weight of 78.5kg (173 lbs) and a bodyfat reading of 12.5% on that BI scale, both the lowest of the last 20 years or so.
Happy about the bodyfat and how it looks shirtless. Not happy about looking too small/thin in clothes.

^^^
Well said. It is just convenience/comfort zone, no real problem. But still not happening lol

24 June

Easy run 5K @ 28:23 ( 5:40 pace )
Low aerobic zone run 4K @ 38:27 ( 9:30 pace )

Went out at 11pm, conditions were something like 32'C/90F and 70% RH. Plain horrific.
Was keeping 5:40 pace with surprising ease, but after 4K , although i didn't feel tired, HR was steady at 180+bpm. Stopped running, did another 4K in low-aerobic-zone jog fashion.

19 June

4K slow warmup
Sprint 0*800m
2K slow cool-down

Had a headache, thought i could run it off but didn't work, sprints were impossible.

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21 June

Open sea recreational swim, watch said it was about 1K worth in about 45 minutes.

Small derail again, caused by weather randonmly alternating between extreme heat and storms and also a few social stuff. Back on track today hopefully. Gotta push it.