Adarq.org

17 December

Long slow run 15K @ 1:37:20 ( 6:29 pace )


Longest I've ever done was 14K@1:37:00 (6:55 pace )
Fastest I've ever done was 12K@1:21:10 (6:44 pace )

Best part was how easy it was, pretty fresh at the end. Definite level up.
Gotta do a half marathon now that Im in good shape for it. Not time trial, just complete the damn 21.2K.

14 December

ATG PAUSED SQUAT:
BW @ 15
25kg @ 6x10 ( -10 reps per set ) , ( +1 set ) , ( +slow tempo )
-Those 20 rep sets were highly annoying. Switched to 10 reps but slow, tempo was 1:1:1 , now it is 3:2:1.
Felt like the change was worth it. Same set duration, much less annoying, better form,  feeling the difficulty is more muscular (previously it felt like fighting with fatigue).

SS1a : PUSHUPS :  18, 18, 18, 4x15 ( + 3 reps for 3rd set )
SS1b : BENT OVER ROWS : 25 kg @  18, 18, 18, 4x15 ( + 3 reps for 3rd set )
SS1 info : 7 rounds

Nice.

11 December

Long(ish) slow run 11K @ 1:14:40

It's been about 10 days that i am knee-pain free, so decided to gradually add volume again.
This went extremely well.  I went slow even for 'long slow' , almost boring, including a couple of stops for pictures, yet i got 6:48 average, that is insane fast for how slow i went.
I guess weather helped a lot too, i went mid-day, sunny 15'C and 60% humidity.

Thanks! 

9 December

C1a : STIFF LEG DEADLIFT : 25kg @ 15
C1b : OVERHEAD PRESS: 25kg @ 15 ( +3 reps per set )  / UPRIGHT ROWS : 25kg @ 12 ( +2 reps per set )
C1c : BICEP CURLS : 25g @ 10 ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 15 ( +3 reps per set )
C1 info : 8 rounds

Again, C1b was OHP in the first 4 rounds and upright rows in the next 4.
Good progress 2nd time in a row.

The Pegasus2 Turbo that i am currently using are probably the same shoe,  minus the carbon plate. Ill tell you, they are amazing. The other day, trying to figure out if they are responsible for my knee pain, i went out for a normal run in my race shoes ( Adidas Takumi Sen 5 ). I was shocked, they used to feel somewhat cushioned in the past, before the Nikes, now they felt like they don't have any cushion at all, like i was running barefoot.
This Nike ZoomX cushion is amazing, it fells like a mushy plush cloud when walking, actually feeling a little unstable too. But when you push, it somehow turns into a firm responsive stable and fast AF feel. Also pretty lightweight for that quantity of cushion. Not as much as the Takumis ( 230g vs 170g ) but still lightweight.
I bought the Nikes as an everyday versatile trainer, well cushioned to handle long runs but also fast for the intense days. But right now I would really be torn which of them to use in a 10K race.

Ohhhh don't say that to the shoe maniac, want me to spend 250 euros for shoes i dont really need?

https://www.theguardian.com/sport/2020/dec/06/kibiwott-kandie-breaks-58-minutes-for-half-marathon-wearing-new-shoe-technology

And they are adidas too, although they don't have my beloved boost. It seems that the foam is not so important in the top series, the carbon plates(Nike)/rods(Adidas) do all the job.

Adizeros:




Vaporflys:

Thanks Andrew , it was very nice indeed!
Still angry i didn't rest more for that 800m, i would have done so much better! The 800m PR pace is actually slower than the 1K PR lol.

5 December

'Milk gains' session 

2K Warmup

1K TIME TRIAL : 3:52 ,  , previous was 3:56

5 minutes walking rest

800M TIME TRIAL : 3:25 ,  , previous was 3:30

8 minutes walking/slow jogging rest, dead.

400M TIME TRIAL : 1:18 ,  , previous was 1:20

3 minutes walking rest

2*400M @ 90 %

2K cool down

Total 9K @ 1:02:13

The 1K & 800M PRs were mixed uphill and downhill. The 400m PR was all downhill. about 15m descent, so was the previous PR.
Should have rested more after the 1K , 5 minutes  were not even close to full recovery, I could have done much better at the 800m. Oh well.
Delighted!!!!