Adarq.org

14 October

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

Lifetime distance  and duration 

Nice work mate.

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.

21 October

Long slow run 11K @ 1:23:41

Very happy with that. Pace same with last weeks similar run (7:36) but this one felt easier, despite having very sore legs.

27 October

C1a : SHOULDER WALL PUSHUPS x 15
C1b : DOORWAY ROWS 15 x each hand
C1 info : 7 rounds

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28 October

Easy run 8K @ 47:16

Kinda shocking level up. First 5K average was 5:45 , effort was a bit uptempo but definitely still in the 'easy' spectrum.
Then for the next 3 i relaxed to almost "slow easy" which was still around 6:05 , keeping total average under 6:00 ( last easy run 8K average was 6:13 ).

On the bad side of news, covid is getting stronger and stronger here, we are up for local a mini lock-down probably tomorrow. My 2 November races are 99% getting postponed :/

Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.

good luck with the lockdown man. really sux. also like LBSS said, hope everything is ok after the earth quake.

pc man!

oy, good luck with the lockdown. we're about a month behind europe over here, although cases are already spiking. just in time to have a crazy surge right after the election when shit is likely to get...unsettled.

yea man. not looking forward to the next few months over here. eek.

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.

Quote from: Coges on October 29, 2020, 06:24:38 pm

Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.

What's the Victorian's public opinion of Daniel Andrews?

It's really odd here right now. Some people love him, most people I know are in the middle. Some hate him. Me? I think he's trash, lives in an ivory tower and has no idea what the average person goes through to earn a living and provide for their family. He has an arts degree and has only every worked in the parliamentary system. He also got power hungry and refused to listen to any advice during the lockdown that didn't come from within his own party. I didn't have a huge problem with the lockdown that we've been through as it had minimal effect on me personally but I imagine you'd get a very different answer from someone who lost their job or their business. The way the case numbers were going wasn't great but what is the greater sacrifice? He did fuck up with the hotel quarantine debacle though and has been lying to us ever since. So on that basis I wish him a very slow death as there are 800+ people dead and he refuses to take any kind of responsibility. I am very concerned about our economic recovery now and the knock on effect on people's mental health for years to come. I see the suicide rates sky rocketing in the next couple of years as the financial support is turned off.