Adarq.org

28 January

C1a : STIFF LEG DEADLIFT : 10 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg ( +2 reps )
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW ( +2 reps )
C1 info : 8 rounds C1b : ( +1 round )

Good progress, feeling strong.
Wednesday was 7 Beaufort winds ( 50-60 kmh ) so i chickened out from running.

26 January

ATG PAUSED SQUAT:
5x10 @ 25kg , tempo 3:2:1 ( was 4x10 / 2:1:1 )

SS1a : PUSHUPS : 12 @ BW ( +2 reps )
SS1b : BENT OVER ROWS : 10 @ 25 kg ( +2 reps )
SS1 info : 6 rounds ( was 5 rounds )

Good progress. Form ultra strict at all sets and reps, gonna keep that.

22 January

Long slow run 12K @ 1:17:54

Was targeting 6:30 average pace, got 6:29 , impressed by that accuracy!

20 January

Recovery ultra slow run 6K @ 51:23

Squats after almost a month Monday followed by HIIT Tuesday annihilated my legs.
Went out and forced a horribly slow workout, barely faster than walking, plus actual walking on all uphills. Mentally handled this as a needed recovery exercise. Like you have to endure a cryotherapy or idk what, ultra boring slow is the same, you dont have to like it, you just have to do it. Worked nice

18 January

ATG PAUSED SQUAT:
10 @ BW
4x10 @ 25kg , tempo 2:1:1 ( was 6x10 / 3:2:1 )

SS1a : PUSHUPS : 10 @ BW ( was 15 to 18 )
SS1b : BENT OVER ROWS : 10 @ 25 kg  ( was 15 to 18 )
SS1 info : 5 rounds ( was 7 rounds )

Dat perfect form and ROM everywhere when you restart so you don't care for progress. Gotta stick with it, not let the more-reps-chase ruin it.

14 January

Ultra slow recovery run 10K @ 1:17:45

HELP, someone read this in detail!!!!
So i was wrecked from the time trial PR , wanted to do a really low impact run. Training pace calculator says long run pace should be in the 6:08 to 6:53 range.
I thought that going around 7:00 or a little slower would have me at sub-aerobic HR. Right ? WRONG! I was going awfully slow but HR kept rising over 150. I had to walk for 100-200m to bring it to 130, then jog again. That kept repeating, even when the jogging pace was horrifically slow, 8:00 to 8:30.
Around 5K i was fed up with that, decided to turn this to a pace/HR test.
Did 1km at 5K race pace, not all out. That landed at 4:50 with an average heart rate of 155.
Then walked for 3 minutes which lowered HR to 120 ( was down to 140 in 90 seconds ).
Then never looked at watch again, did 3.5K at a "long -really-slow" run pace. It landed at 7:00-7:30 but with 150-ish HR.

Here is the complete matrix:

RUNNING          PACE     AVERAGE HR   MAX HR
Steady slow      7:11          142              158
Slow+walk        8:00          145              159
Slow+walk        8:23          143              152
Slow+walk        8:42          138              153
Slow+walk        8:55          139              152   
5K race pace    4:52           156              165
Steady slow     7:40           151              164
Steady slow     7:41           152              165
Steady slow     7:00           153              165
Steady slow     7:30           150              159

WTF is that??? How do those numbers add up?
Last jog+walk km before the 5K race pace km was 8:55 pace!!!! That is not even jogging speed, is is walking and rather slow. And yet it was 139 average HR with 152 max.
And then the last slow 3.5K were essentially the same HR with the 1K @ race pace, despite them being 60%effort ( 4:50 vs 7:40 ).

150bpm may seem low to you but it is not for me, my 100% HR is now about 182 or so. 150 bpm is 82% max, it is intense aerobic.
Or isn't it?  Is there a minimum threshold? Like you start running, bam , 145, and then your VO2max capacity determines how faster you can go or something like that?
Enlighten me please because i am awfully frustrated...

Edit:
Some really good answers/points in here : https://medium.com/runners-life/how-slow-is-slow-7431bb7cc029

• Ideal slow pace HR for me is around 135, watch agrees, the green zone is 130 to 140
• HR is not the decisive matter. "easy" feel is more important. But in any case 155 / 85%max is not easy
• True truly slow is indeed boring AF , nearly impossible, almost double race pace so about 9:00 for me
• Too long runs are not recovery, even if very slow, distance takes over speed

12 January 2020

~2K warmup ( including dynamic warmup and strides )

VIRTUAL RACE 5K TIME TRIAL : 24:09 , "official" 

2K ultra slow cool down

Awesome. I have a 23:42 time trial logged but it was not Garmin, GPS went off that day so i had to guestimate the exact distance.
This one today was done on a pre-measured course on google maps, with which Garmin tracking agreed with absolute precision, both about the 2.5K turning point and the finish which was exactly where i started, less than 5m deviation. That is why i log it as 'official'. Previous best official 5K time was 25:18.

It was pretty windy, 15 to 20 kmh, that was head wind for half the race and tail wind for the other half. I suppose that just like uphill and downhill, the fact that head/tail wind distances break even doesn't mean it equals a no-wind time. The first half was so frustrating, i was struggling to preserve a pace around 5:00. But i knew it was the wind and stayed patient. Then i turned around and bam, turbo boost despite the fatigue.

Splits: 4:57 / 5:11 / 4:52 / 4:40 / 4:27

If weather goes well and it is not windy on Friday and i feel recovered, i may attempt to improve on that. If not, still delighted!