Adarq.org

23 February

Workout 1:

SS1a : PUSHUPS : 15 @ BW ( +3 reps for 4 sets )
SS1b : BENT OVER ROWS : 15 @ 25 kg ( +3 reps for 4 sets )
SS1 info : 8 rounds

Strong!

---

Workout 2:

Easy run 12K @ 1:19:38

Too slow. Went for this run right after finishing the strength workout logged above. Didn't quite work, was feeling tired from the beginning and HR was going too high too easy.
Oh well, got the easy kms in, even going 20s slower than target pace.

18 February

Low aerobic zone run

11K @ 1:34:25 , 8:34 pace / 133 bpm

Last time i did this i got 10K @ 1:26:00 , 8:33 pace / 136 bpm , more or less the same.

Willing to continue this experiment (low aerobic zone) for the rest February and all March. I missed last week's such run but i expect to start seeing improvements the next (2) time(s).

15 February

ATG PAUSED SQUAT ( tempo 3:2:1  ):
6x12 @ 25kg ( +2 reps per set )

SS1a : PUSHUPS : 4x15 / 4x12 @ BW ( +3 reps for 4 sets )
SS1b : BENT OVER ROWS : 4x15 / 4x12 @ 25 kg ( +3 reps for 4 sets )
SS1 info : 8 rounds

Strong!

---

16 February

Easy run 11.5K @ 1:14:00

Pace 6:28, way too slow (should be around 6:10) but it was too cold ( something like temp 1'C / feels like-5'C ). Just happy that still went out and recorded some mileage.

11 February

C1a : STIFF LEG DEADLIFT : 12 @ 25kg  ( +2 reps )
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 9 rounds ( +1 round )

Beasted this despite not having done it previous week. 

8 February

ATG PAUSED SQUAT ( tempo 3:2:1  ):
6x10 @ 25kg ( +1 set )

SS1a : PUSHUPS : 12 @ BW
SS1b : BENT OVER ROWS : 12 @ 25 kg
SS1 info : 8 rounds

Better form/ROM/control everywhere. Feeling very strong.

  back , don't srress , ease back in.
Use the forum for motivation, it is so surprising how bound/committed you get to fulfilling a target when you have announced it to a few friends bunch of weirdos on a vert training forum. 

4 February

Long slow run 10.2K @ 1:26:47

Aaaaaand, after 1,5 years with the watch and numerous tries, i got it. I found a breath/stride combination that had me going slow and easy and controllable. Used the breathing pattern to also find a good 'sequence' to check pace/HR for adjusting. It worked great, first time my watch accepts such a long workout for "base" , immediate impact on all other readings/stats!
I read a few articles lately, I should invest more on this low-aerobic zone. It is the slowest one to improve, but also very important, need to stick with it for a while. Gonna do it now that i finally found how. Next race is probably somewhere in May anyway so it is a good time to experiment. I suppose it will also have positive effects on body-fat, no better pure fat burner than 90+ minutes of LISS.

So my plan stays the same , 3 runs a week :
1 "Easy" run, 1 to 1,5 hours.
1 "Long slow" run , 90 to 120 mins , whatever distance i can get staying in low aerobic HR zone.
1 "Anaerobic" run , cycling between  3K rempo / 6*800m / 8*400m
Should fit a 4th run somewhere, but i am also doing 2 strength workouts/week too. Maybe i can do both one day.  I bumped upon a nice short EMOTM powerbag workout lately, i might use this together with a shorter easy run to make a 4th run and 3rd strength workout, that would be ideal!

2 February

Easy run 10K @ 1:01:30

This was done without looking watch, just go easy, not fast easy, not slow easy.
Pace calculator says this should be 6:08 , bull's eye!