Adarq.org

6 June 2020

"VO2 max" workout

1K jog warmup
SPRINT 4x800m ( rest = 3 minutes walking )
1.5K jog/walk cooldown

Goal paces for the sprint were
5:00 (mixed) ---> got 5:00
4:30(downhill) ---> got 4:27
5:30 (uphill) ---> got 5:04 , meh too fast.
5:00 (mixed) ---> got 4:52.
Overall great, was feeling the VO2max pace pretty well without looking watch much.
Got all sprints right except from the uphill one, where i started too fast and then it was like strides, i went through the whole sprint carrying the momentum of the fast start.

Reduced frequency lately, little too much work + back to non-quarantined life. Its fine, maybe some forced recovery was needed.

1 June 2020

Easy run 7.5K @ 48:40

Target pace/HR was 6:30 @ 155bpm . got 6:29 @ 156bpm, nice!
However, pacing sucked, i kept losing concentration and building up speed, had 3 km splits around 6:10 , then slowing down to 6:50 to make up.
Very tempted to embrace the faster 'easy feeling' pace, but i am not allowing myself yet, keeping it on the easy side of 'easy' deliberately.

28 May 2020

SQUATS:
1x20@BW paused ATG ( -1 set )
3x10@BW each leg single leg @parallel box
1x10@BW+5kg  each leg single leg @parallel box ( new set )

PUSHUPS: 5x15 ( +3 reps per set for the last 2 sets )

REVERSE PEC DECK: 5x15

^^^^
Someone who trains to a 2.5*BW ATG squat, for whatever reasons, using whatever methods, with whatever other variants, either he knows it or not, he also trained himself for(to) a top-class vertical jump too.
 

25 May 2020

Easy run 8K @ 54:28

Aimed for 6:45, got 6:47.
Same pace with last easy run, 1.5K more, yet average heart rate 149 from 154.
Nice.

21 May 2020

BW SQUATS:
2x20 paused ATG ( -1 set )
3x10 each leg single leg @parallel box ( +1 set )

PUSHUPS: 3x15 ( +3 reps per set ) + 2x12

REVERSE PEC DECK: 5x15 ( +3 reps per set )

Progress ha! Still can't get all pushup sets @ 15 reps damn. Legs and back good for much more tho.

^^^
So true! The other day that i PRed i wanted to state that it was the hotest day of the year so far, actually the hottest May day in decades. Then i checked and it was 25 which i log as 'cool' in my summer runs so i didn't even log it. But it makes a ton of a difference initially, needs acclimation. Garmin measures that acclimation actually, but i wont get there haha.

^^^^^
lolololol    ( adarq, we need the happycry emoji )

Curious to see their face after this though:

16 May 2020

TIME TRIAL 5K 23:42 , ALL TIME 
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.
Still, delighted that i broke the 4:45 average.
SUCK IT WATCH!!! 
Ridiculous fact: after the run watch says estimated 5K race time : 27:20 
Oh well, glad we sorted it out. Now i know my estimation of fitness/max ability was spot on and watch's VO2max/race estimates are just rough indications that shouldn't be taken seriously.
Carry on.