Adarq.org

5 September 2018

Again torn between hitting the weights or running, again running won! 

So went for a 5K , unfortunately there was a concert exactly at the middle of the course i do, roads were packed with cars and pavements were packed with people. Modified my course a bit but still couldn't get a steady rhythm, interruptions all the time as you can see from the graph below.
Oh well, 5K is 5K , got them in 36 and a half minutes.



In other (related) news, I signed up for a 5K at this event : http://www.thessalonikihalfmarathon.org/index.php?lang=en.
Unfortunately it is a major event that all the city goes to run at it, and it is a ~1M city. So from what i hear the start is awful, queues are huge unless you are in the 15' group and there are people all over the place throughout the whole duration of the event. Doesn't matter, its my first official event!

Quote from: vag on September 06, 2018, 04:32:26 am

In other (related) news, I signed up for a 5K at this event : http://www.thessalonikihalfmarathon.org/index.php?lang=en.
Unfortunately it is a major event that all the city goes to run at it, and it is a ~1M city. So from what i hear the start is awful, queues are huge unless you are in the 15' group and there are people all over the place throughout the whole duration of the event. Doesn't matter, its my first official event!

 

  x2

awesome, should be fun. looks like a fast race/big event.

i don't think it'll be as bad as they say. once you actually cross the start (when chip timing begins), maybe ~30s of traffic then it'll probably clear up. so ya there might be a traffic jam before you get to the actual start line, but once you do, should open up and you'll be good.

Will be fun for sure! But the too crowded thing is real : it is a charity event that everyone wants to participate, without running, they just walk the course. It will clear up eventually but that will be much more than 30s i guess. Here is some footage of last year, the 5km starts at 2:35 , lol look at that crowd!!!
<a href="http://www.youtube.com/watch?v=yLL0krOgycQ" target="_blank">http://www.youtube.com/watch?v=yLL0krOgycQ</a>

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6 September 2018

Bodyweight@session : ???
Soreness : some quads and glutes but rather minor, some systemic fatigue too.
Injuries/aches : none

1½ hours full court basketball.
Much much much better endurance. But still far away from where I want it, or even from a level i would call 'good'. But far from bad too.
Happy with speed and strength. Now gotta work on acceleration/1st step and also vert. The less tired i get the more of those i can phase in my game.

they did a great job with that video, looks like a beautiful event!

also, 31s

10 September 2018

Bodyweight@session : ???
Soreness : some minor lats glutes and shoulders/pecks(?!?!?)
Injuries/aches : none

-Run 2.5km in ~15' ( 6'/km average pace )
-Slow jog/walk ~500m
-Sprint ~200m + walk back x 4
-Cool down slow jog/walk ~400m

Total : 5km in 35'

Was about time to start pushing. Happy, both lungs and legs were very... cooperative. 6' pace was just pushing a bit above comfortable, not even close to (current) max.
Tracker reported a top speed PR during the 200m sprints but i an not buying it, it says 18,5kmh, previous was 16,8. It didnt feel that fast so I am not claiming it, unless i repeat it next session.

12 September 2018

Bodyweight@session : ???
Soreness : quads and glutes a lot , chest and lats and shoulders medium
Injuries/aches : none

Damn it , all that progress in the weight room came with some DOMS consequences.

Went for a recovery run. Kept it very easy, one click below 'comfortable', actively slowing down all the time, could as well stop running and start fast walking at the same speed.
In the back of my head i wanted to do 10km with 7'/km pace. In real world, my pace was close ( 7'15'' ) but VMOs started cramping at around ~4,5km so decided to stop at 6km.

Total : 6km in 43'35''

15 September 2018

Bodyweight@session : ~86,25kg , it is going up , good, feels like clean gains
Soreness : none
Injuries/aches : none

RDL:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )
-Strong.

DB LUNGES:
8 each leg @ 16 kg DB each hand ( +2 kg per hand )
8 each leg @ 16 kg DB each hand ( +2 kg per hand )
8 each leg @ 16 kg DB each hand ( +2 kg per hand )
-Strong.

BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg ( +2,5 kg ) , ( -1 rep )
-Very nice.

DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg ( +1 rep )
6@BW+5kg ( +1 rep )
10@BW
-Got my 3x6, adding weight next time. I will not use 1,25kg plates for increments, because that is in the daily BW fluctuation tolerance, will use 2,5 kg.

Strong day, enjoyed it!

yep detaching from the discomfort and watching from outside definitely sounds familiar.