Adarq.org

4 April

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
2K low aerobic HR zone down

Goal pace for the 1K sprints was 4:45 first and then negative splits.
I got 4:46 / 4:44 / 4:33. Sweet!
Also that was the 6th run in  the last 9 days.

2 April

Low aerobic HR zone run 9K @ 1:07:56 ( 7:33 pace )

That was the longest (in km) low HR run of 2024.
Also the longest (in duration) any kind of run of 2024.
Was a bit slower than last week's low HR run though. Oh well, can't have it all.

29 March

ATG SQUAT:

BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 )
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  10 @ 17.5, 17.5,  20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 )
EZ BAR CURL : 3x12 @ 30 kg
ROPE PUSHDOWN :  3x12 @ 17kg
-Skipped squats, need to keep legs fresh for running.

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30 March

VO2 max run

2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest ( +1 sprint )
2K low aerobic HR zone cool down

Goal pace for the sprints was around 4:40 with negative splits.

I got 4:43  / 4:42 / 4:40 / 4:28

Sweet!

22 March

ATG SQUAT:
5@60kg
3@70kg
1@85kg ( + 5kg ) , first time over BW since last year, second in total since 2018.

BB BENCH : 10 @ 45, 50, 50, 52.5 kg ( + 2.5 kg in sets 2 and 4)
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

Then there was a long-weekend (national day off Monday) that i bridged with a leave to make a short 4-days holiday trip. No training ofc.

20 March

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

TREADMILL:
Low aerobic HR zone run 30 mins / 4.5K ( 6:38 pace )

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21 March

2K low aerobic HR zone warmup
Sprint 8x400m / 90'' to 90'' walking rest ( +2 sprints ) , ( -30'' rest between sprints )
2K low aerobic HR zone down

Goal was 4:30 average pace with negative splits at the last 3 ones.
I got : 4:25 4:28 4:21 4:30 4:27 4:20 4:10 4:03

Awesome!!!

But also those are professional athletes that train 2*day all their lives, with elite trainers and perfect nutrition, in their mid 20s, not 40+ year old overweight and under-trained cardiovascularly software developers. No offense. Effort is relative.
Anyway, what i am trying to say is that for every level and sport, putting effort makes heart rate rise.
And then you can see that even for pro athletes the variation is +-10 , so for the same level and effort someone has 150 average , someone else 170.
But I won't insist more, i see you don't want to accept any argument that i give, either it is showing my own heart rate at 180+ for 2 hours at 50 years old, or pro bball players study for this exact topic.
Its perfectly fine though. Most important and im out, if you feel your heart function doing something is abnormal, 1) stop doing it immediately and 2) go see a doc ASAP.
pc

19 March

TREADMILL:

Run 9K @ 44:15 ( 4:55 pace )

Now my treadmill runs are always faster than real ones but still that was the longest AND fastest run of 2024.
Longest&fastest run on treadmill too, EVER!

I see your 2 hours of 166bpm average with less than 1 hour over 168 and raise you to:
2 hours of 178 average, with 189 max, at 49.5 years old 
( i think those numbers are fine , for both of us. But if in doubt, ask a doctor )