Adarq.org

4 April : 5K walking

5 April

Easy run 13.5K @ 1:18:40 ( 5:49 pace )

Yet again this is the longest and fastest sub 6' pace run ever, previous was lat week's 13K @ 5:50 

This fast-easy run PR every week is fun and nice and all, but i am becoming worried it is trapped in the  too-slow-for-fast-and-too-fast-for-slow area. I should:

• Stick to the training pace calculator target pace, for easy run and my fitness level it is 6:07
• Re-evaluate that fitness level. Its been 4 months since last 5K time trial and there is strong evidence i am faster now

1 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 22 each leg @ BW ( +2 reps per leg )
OVERHEAD PRESS: 27 @ 25kg ( +4 reps )
BICEP CURLS : 16 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 30 @ BW ( +5 reps )

Missed this workout last week but was still very strong.
Lol @ finisher circuit round which was a total of 117 reps, it took a little over 5 minutes.

Damn it! Fingers crossed it passes fast and easy!

Just a terminology correction, this is actually a 1 step approach, i could even say it is something between 1-step and drop-step.
That is good news though, means your max potential is higher than that. A proper 3 steps jump ( 1-2-3-plant-jump ) should have you jumping 2-3 inches higher!
Keep it up, so good to have someone still training for vert in here. 

27 March

'Speed form' run

3K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down

Goal pace for the 400s was 4:15
Got all splits negative, most sprints around 4:10 , a few 3:5x , and at then there was this 2nd sprint that synced to be all downhill and i went all out:
I got 1:19 ( 3:19 pace )  which is lifetime  ( previous was 1:20). I also got a reading of a max pace of 2:42 / 22.2kmh at the beginning of that max sprint, 

Great run, felt so fast! Even more impressive than the PR is  that i still got the following 6 sprints below target pace, without extra rest!

23 March

Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol

Easy run 12K @ 1:17:50

Failed session because:

• It was cold and windy outside but not as much as i thought, so i ended up over-dressed.
• I forgot i ate late, so i went running about 2.5 hours after a (heavy) lunch.

Result was too heavy legs, sweating like crazy, HR going up too easy too much. Ended up with 6:29 average pace, half a minute slower than ordinary.
Shit happens! 

18 March

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 20 each leg @ BW ( +14 reps per leg )
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 23 @ 25kg ( +17 reps )
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 15 @ 25kg ( +5 reps )
CHAIR TRICEP DIPS : 25 @ BW ( +13 reps )

Beasted this one! 

17 March

Easy run 13K @ 1:17:22

, this is the (new) longest distance i have ever covered in sub-6' pace (5:57 today) , previous was 12K @ 5:59 done 2 weeks ago.