Adarq.org

8 June 2021

PUSHUPS : 8 x 12 @ BW
BENT ROWS : 8 x 12 @ 25 kg.

Experimented with 45 second breaks. It is extremely time efficient but the longer breaks with more sets and reps work better.

---

12 June

Tempo run

3.5K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1K slow jog cool down

Target pace for the 1500s was 4:53
I got 4:43 / 5:03 / 4:55

This was done midday under the burning sun, stupid move.  To be fair it was cloudy and cool, so i went out because it fit my schedule, then at the end of warmup clouds disappeared but it was too late to bail out. Last sprint was 1000m instead of 1500, started feeling dizzy. I'm surprised i even got this far and/or fast with this workout.

---

A derail week due to lots of work, summer storms, and my 2nd vaccine shot that left my left arm crippled for 48 hours. Can't complain , each of those three events would be able to destroy a training week on its own, at least now they all synced so i'm good to go now.

3 June

Low aerobic zone run 11.5K @ 1:31:29 ( 7:57 pace )

Shorter dist than last time, plus much slower to stay in low HR. However watch insists i am improving. It has to be the heat normalization. Ill take it

31 May

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

Finisher:
SS2a : PUSHUPS : 25 @ BW
SS2b : BENT OVER ROWS : 25 @ 25kg
SS2 info : 2 rounds

Same sets/reps with last week but breaks between sets reduced from 2:15-2:30 to 1:45. The difference was huge!

26 May

Easy run 11 K @ 1:03:29 ( 5:46 pace )
Walk/slow jog 3K @ ~30m

• Keeping the new approach, drop-off appears, i stop and continue with walk/slow jog
• Tried to not pick up the pace and to 'fast-easy', stay easy-easy at target pace (5:52) and run more. Failed, was faster than target AND last easy run and i hit the wall at 11K again.
• Summer is here, 25'C/70% humidity, sweating like crazy. Bye bye performance, surprised i got such good numbers.
• First run in my Nike Infinity Run 2. Shoe is soooo comfortable and cushioned. Not as heavy as you would expect from a max cushion shoe, not so slow either, but for sure not fast too. Felt even better at slow jog, this one is built for easy/slow insane mileage, bulls eye!

24 May

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

Finisher:
SS2a : PUSHUPS : 25 @ BW ( -5 reps )
SS2b : BENT OVER ROWS : 25 @ BW ( -5 reps )
SS2 info : 2 rounds ( + 1 round )

New concept, multi-set finisher, instead of 1 round to failure, do more to a few reps before failure. I like.

19 May

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

Finisher:
PUSHUPS : 30 @ BW ( +5 reps )
BENT OVER ROWS : 30 @ 25kg

Strong, form/ROM was better than last week.

---

20 May

Low aerobic zone run

14K @ 1:46:05 , 7:34 pace / 135bpm

Fastest AND longest low aerobic run ever!   
Previous fastest was 11.5K @ 7:39
Previous longest was 13.5K @ 8:01

Having an insanely good week, like rebounding from the 'bad' last 2 weeks. Delighted!

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

That is going in my signature. And its so true! Every runner and article say it, but it feels so wrong and weird to do 90% of your work at a boring slow pace. Until you do it and level up! 

13 May

Low aerobic zone run , 13K @ 1:46:01

Numbers are going down but performance metrics are going up. Watch says it too and states it is because of the heat , my acclimatization is still very low (8%). I'm fine with it.

In other news:
- I don't see me buying the carbon plate shoes. The more i read about them the more clear it is they are built for races and speed days and suffer in slow runs. The majority of work I put in is easy. Also i have fresh fast shoes, my Adidas boost takumi sens. I think i will buy the Invincible run. It is heavy AF but reviews go nuts about it the infinite ZoomX used there. It is ultra cushioned shoe but with bouncy responsiveness. Same foam is used in my Pegasus Turbo2 and the vaporflys and it is indeed an awesome material. I will also be using my race shoes for the speed days. That will prolong the durability of the 'slow' shoe and when eventually the 'fast' shoe is done i am getting a carbon plated replacement.
-Got my first shot, Moderna. Had an intense reaction at the shoulder i got it, as if i took a very hard punch at it. Climaxed at around 12h after the shot, hurting (a lot) whenever i moved my hand. Then is started diminishing at around 24 hours after the shot. Gone now (48 hours ).
-Lockdown in Greece is over. Still a few restrictions(such as curfew at 00:30am , but 3 weeks ago curfew was at 21:00 ) obligatory masks everywhere etc. Tourism opens today, bars and restaurants are open, all schools open, theaters , summer cinemas and gyms coming up next few weeks. Vaccinations advance fast, looks like we will have 50% of the population immune by the end of June which is great.