Adarq.org

7 October

Long slow run 8.5K @ 1:05:01

7:38 average pace ( 1 minute slower than "easy"), really easy and slow feeling, didn't even sweat much. Nice combo, 'long slow' run successful.
Also weather was 25'C / 70%RH,  not exactly ideal conditions, last 2K i got some light rain too.

Humidity is soooo much infuencial on my performance.
But why was this a fail? Your 5K PR is around 19:5x so race-pace is baraly under 4:00 no? Those were 3:50 average , 19:20 5K, so faster or just even to goal?

3 October

Tempo+ workout.

2K slow run warmup
2K tempo ++ 1K max
2K slow jog cool down

Total 7K @ 47:58

Frequency went down lately so upped the intensity of the workout by doing the last of the 3 tempo kms all out.
Goals were 5:30-5:30-5:00. Got 5:20/5:45/5:00. Impressive accuracy.

28 September

Easy run 7.5K @ 48:45

My garmin is broken ( FFFFUUU ), waiting for service, so i have no HR readings, im just going by feel.
Average pace 6:30 felt fairly easy, despite this being the longest 'easy run' so far and dew point was rather high ( good temperature , 24'C but >80% humidity).
Nice.

22 September

VO2-max run.

-1K slow jog warmup
-Sprint 5x800m , 3 minutes slow walking recovery.
-500m slow hog cool-down

Total 6.5K @ 42:40

Sprints average pace varied from 4:20 to 4:40. I expected 4:45 to 5:00. Wasn't time trial pace either, sth like 90%. Very nice!

13 September 2020

Tempo run

-Warmup 1K @ 7:30
-Tempo 3K , goal pace was 5:30 , got 5:29/5:22/5:30
-Cooldown 2.5K @ ~8:00/km

TOTAL: 6.5K @ 45:21

First intense workout of the season.
Very happy with the tempo kms, not only i got (actually surpassed ) the goal pace but it was true tempo, like 90%, not time trial.
Weather is finally deciding to come true to the season, yesterday it was still very hot for 10pm (28'C/68 ) but humidity was down to 42%.

6 September 2020

'Easy' RUN 7K @ 45:40

Upped distance by 1km, yet average pace was now 6:31 , 11''/km faster than last time.
HR was a little higher, 166 vs 162. Didn't feel like that though, it felt easier than last time.
Conditions were same with last time, temperature is ok but this 75-80% humidity is devastating.

I am getting lighter on my feet. Need to start pushing now. Up frequency, bring back the Medium easy - long slow - tempo/HIIIT weekly sequence.
 

Wasn't that bad. Something like 30'C and 50%RH , so dew point around 18C/65F.
I am also greatly affected from dew point, but this time it felt that the limiting factor was mostly being rusty.
I'm running today again with more or less the exact same conditions, let's see what happens.