Adarq.org

17 June

Low aerobic zone run 10.5K @ 1:21:12 ( 7:44 pace )

Nice to get a good run despite the bad conditions ( 27'C / 70% RH ).

15 June

Easy run , about 10K in a little over an hour.

Big fail. Was too hot, had eaten less than 3 hours before and on top of that my pacing sucked. Went out way too fast, did 6K @ 5:30 pace and gassed out.
Decided to adjust, did another 4K slow jog and called it a day.

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.

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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.

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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.

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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!