Adarq.org

25 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #6 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-Somewhat more strict pauses at squats.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
-Getting close to adding pullups.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW ( extra set )
15@60kg ( +5 kg ) ++ 20@BW
10@70kg ( +5 kg ) ++ 20@BW
5@80kg ( +5 kg ) ++ 20@BW
-Really bumped up the RDL tonnage/intensity.

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26 February 2020

RUN 6KM @ 43:34

Went relaxed at all times. Slower than 'comfortable' but not super slow. That began at 6:25 pace and ended at 7:30 , averaged 7:00.
Wanted to do a longer distance but was short on time. Also was super windy and started getting too cold, cold wind on sweaty neck doesn't feel good at all.
Watch said it was a good workout for 'keeping medium pace'.
It also says that everything has fallen in place and that my fitness is now improving. Got my first VO2 max improvement too. Got the watch at 45, fist week down to 44, after 1 month down to 43, now back up to 44. Noice!

4 March 2020

Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #8 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-45kg clean-jerk-lower behind neck-squat-jerk is becoming somewhat easy. That's nice.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

Was short in time so sacrificed one seat of each of the last 2 super-sets.

9 March 2020

STATIONARY BIKE : 25KM @ 49:03

Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.

^^^
True. But those specific ones that i use have a thick mushy padded seat, back and butt feel both ultra comfy. Still very boring tho. But comfy.

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10 March 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #10 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ++ 8@35kg
8@50kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

I saw a guy in the gym today beasting on the bike, he was doing intervals i think. If you can ramp the difficulty up and then do tabata protocol (i think 6x20s on, with 20s rest?) it can be a great conditioning tool. Doing steady state with bike though, i find im better at challenging my legs than my heart and lungs .. hr sticks around 135bpm which is a bit too leisurely but still hard work for my legs..

14 March

RUN 9.2 KM @ 59:15

Had problems pacing. Couldn't find a sweet spot, like a 'set' pace at low 6 , somehow i could only go either high 5s or low 7s. Weird.

Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...

19 March 2020

RUN 6.1K @ 37:48

Was 5K fast ( 29:00 ) and then 1.1K super slow

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20 March 2020

RUN 7K @ 53:58

Went slow (7:49 average km pace ) , was supposed to be easy but average HR was 147 and watch said it was a VO2 max workout. Fail.

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21 March 2020

RUN 5K @ 43:17

Watch said i was badly unrecovered and generally beat, so went ultra boring slow (8:30) to get a recovery workout.
Average heat rate was still 141 and watch said it was a pace workout. lol mega fail.

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Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).

Quote from: vag on March 24, 2020, 05:35:01 am

19 March 2020
Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).

damn..

It is fine, lockdown is the only way. Our government has shown immediate reflexes. Which is socking here, normally we are the worse. Maybe we were just lucky because the worst case in the world happened in Italy, right next to us, with a time delay of 2-3 weeks. So we saw a live demonstration of what is coming and locked down everything while still having very low numbers. It looks under control for now, authorities say we will stay locked down for another 4 weeks ( already 2-3 in ) and then re-evaluate.

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26 March 2020

RUN 6K @ 48:19

Goal was an ultra-slow get-back-at it , achieved, watch agreed , said it was a base-focused slow pace workout.

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29 March 2020

HIIT SESSION:

-1K @ 4:56
-500m @ 2:34
-400m @ 1:53
-5x200m ( slowest 51'' / fastest 45.9'' )
Slow jog 1K @ 8:30

Rest between sprints was slow walk ~200m ( so rest time about 2:30 ).

Watch said it was a pace workout. lol NOT , it was exhausting.

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30 March 2020

RUN 4.65K @ 35:25

Watch said i was 100% recovered so i went for a fast 5K.
lol NOT , after 2K at a pace around 6:00 ( which felt hard as race pace , so high 4s/low5s ) i gassed out. Walked a bit , dropped HR down, slow jogged about 2K. HR was close to 150 and was getting tired even when going very slow. Makes sense after yesterday's brutal HIIT. Said fuck you garmin, im beat, called it a day and walked back home.

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GARMIN guys : I have serious indications that my Garmin's GPS is not that accurate. Google maps and my samsung phone GPS agree on the mileage of the courses i do, garmin says it is less. That also kinda agrees with the paces i see sometimes and how they feel: I know im going faster, but watch thinks i covered less distance so it says i was slower.
Does anyone have similar experience? Have you tested your watches in terms of course distance accuracy?