Adarq.org

Kill that 500lbs milestone already now that 495 feels routine. Just for logging something > 500 

Thanks guys!!!
Those few days that i didnt log covid got even worse in my city, about 10% of tests done are now positive ( national average is about 4%, 5% is considered the lock-down threshold ). They now say they may make special lockdown rules for my city. I am fine with it, hospitals are getting some real stress now, numbers gotta lower and lockdown is the only way. Running is still and always allowed, mask-less too, the only activity that you are allowed to do mask-less outside your house is solo training, hah!
Earthquake didn't have much effect on Greece. Center was inside our borders but much closer to Turkish mainland. Only an island here got hit, medium to low damages, but tragically 2 teenagers got killed from a collapsed wall. Turkish city Izmir is much worse, many casualties and damages, so sad. 

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31 October

Easy run 9K @ 58:28

That was 5K 'fast easy' @ 5:40 and then 4K slow @ 7:30
I am being carried away with that 'fast' easy thing, because i keep progressing and it is addictive and the rewarding feeling is great.
Gotta stop it, get back to steady pace easy for those runs. Not slow easy, i got the long ones for that, not fast-easy, i got the intensity workouts for that. Discipline.

26 October

1.5K warmup
5x800m / 2-3 minutes walking recovery
1.5K cool down

Total 8K @ 56:57

Sprints times were steady around 3:50 ( 4:46 pace ). Nice.

20 October

"Strenf" session

ATG SQUAT : 6x20@BW

PUSHUPS : 6x15

BACK WIDOWS : 6x15

Insane how out of squat-shape  i am. Those 20 reps with just  BW got pretty challenging, felt quads burning, now (next day) thighs are sore all over. Humiliating lol.
In other news, i am back to home-working status as covid starts to bloom in my district too ( measure here are taken by district now, not nation-wide ).
Training wise , that means much more time and versatility for squeezing workouts in, let's see it then!

Thanks guys!
Sadly that was followed by 4 days off 

19 October

2K slow warmup
3K tempo : 5:10 5:30 5:20
2K slow cool down

Total 7K @ 48:59

-Decided to try and do all my 'fast' workouts on flat course to have a clear measurement of progress/level.
A little disappointed by this tempo. I was recovered, course was flat, weather was good ( 22'C / 50%RH ). I wanted the tempo to land at around 5:00.
I had it in me, those 3K were buffered, but then it wouldn't be tempo but 3K time trial.
On the other hand last time i did 3K tempo i did 5:30-5:45-5:00 , with the 5:00 being mostly downhill and all out. So progress is here. Just wanted more.

14 October

Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).

Lifetime distance  and duration 

10 October

1K warmup
Sprint 8x400m@100% , 3 mins slow walk recovery
2K cool down

Total 8K @ 1:00:20

Nice intense session, loved it. Got around 1:45 at most sprints (4:10 pace ) that were mixed incline. Close to 2:00 at the pure uphill.
I had 2 sprints that were all downhill, i went all out at them and got both times 1:20 ( 3:00 pace ) ,  , previous downhill 400m PR was 1:25 ( 3:29 pace ).

Gotta add volume now. Im kinda steady at 3xweek ~25K lately, which is good, but to really improve i gotta add a 4th session (easy run) which will bring me to around 30-35K/week.