Adarq.org

21 November

'Speed form" workout.

2K warmup
8x400m / 2.5 minutes slow walking recovery
2K cooldown

Total 8Κ @ 55:36

Consistent sprint times at 1:35 ( 3:57 pace ), buffered @90-95%. Slowest was 1:50 (4:35 pace) at the full uphill 7th sprint. Nice.

Knee update:
The bad news :  it re-flared although it wasn't bugging at all and i haven't run for 5 days.
The good news : the exact same pain/bugging now appeared on the left knee too. How is that good news? It means it is some kind of stress/fatigue/tightness thing, the right only was scary that something is broken. Also it doesn't affect me at all at running performance. Just randomly hurts afterwards. Alright then, no 'fast easy' and no 'long slow' runs this week, i will do 2 runs at "long slow" pace ( around 7:00 , maybe slower ) but keep then shorter than 1 hour. instead of 1.5+ Will try to stretch consistently too.
Any other suggestions / POVs ? I'm all ears!

24 November

Run 8K @ 55:14

Goal was to go at a steady pace that felt just a little slower than 'long slow run' for whatever distance brings me close to 1h.
Worked great, average pace landed at 6:54 pace which is just there.

Knees made their presence known around 40 minutes in but just that. Didn't hurt at all afterwards. They hurt now that i woke up next morning. So weird.
Still haven't stretched a single minute, what a dumbass!

26 November

Easy run 9K @ 57:22

This was paced 'fast-ish easy' (5:50) for the first 5K  , then 'long-slow' (7:00) for the last 4K.
Knees randomly bugged, i think it is irrelevant with pace etc. I also now hurt at calves and also lower, pretty close to the ankle, uh-oh probably the Achilles tendon? Scared to even type it lol.
I guess everything is some kind of fatigue/stress pain, my body [complaining about / adapting to] higher mileage.
Keeping an eye on everything but not stressing about it, Tomorrow im up for fast tempo eyeing some season PRs.

28 November

'Tempo' workout ++

2K warmup
3K tempo : 4:45 / 5:05 : 5:03
3K cool down

Total 8K @ 52:11

Awesome! 3K @ 14:53 is bigtime  at this course, plus it broke the milestone of 5:00 average pace.
As a comparison quantity, my all time 5K PR at this course is 26:50 , pace 5:22.
Was faster than "tempo" though, closer to time trial, definitely not all out though, proof is i did 3K more afterwards.
I feel i am the fittest/fastest ever, i gotta embed some PR attempts in my program.

Nice!

I like the idea of getting some PRs while you can. Too often we build and then miss those moments to lock in a new standard.

30 November

ATG PAUSED SQUAT:
15@BW
5x20 @ 25kg ( +5 reps per set )
-Damn it, however humiliating it may sound, those 20-paused-reps thing is difficult!!!

SS1a : PUSHUPS x 15 ( +better form/ROM )
SS1b : BENT OVER ROWS x 15 @25kg ( +better form/ROM )
SS1 info : 7 rounds
-Those also get too difficult with controlled speed / strict form/ full rom in all sets and reps. Hard to add reps. Oh well, no need.

3 December

C1a : STIFF LEG DEADLIFT : 15 @ 25kg ( +5 reps per set )
C1b : OVERHEAD PRESS / UPRIGHT ROWS : 12 @ 25kg ( +2 reps per set ) / 10 @ 25kg ( better form/ROM )
C1c : BICEP CURLS : 10 @ 25g ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 12
C1 info : 8 rounds

Again, C1b was OHP in the first 4 rounds and upright rows in the next 4.
Upped reps @ stiff leg DLs & OHPs. Upright rows and bicep curls improving in ROM and form, might up reps in a coupe of workouts.
Nice.

5 December

'Milk gains' session 

2K Warmup

1K TIME TRIAL : 3:52 ,  , previous was 3:56

5 minutes walking rest

800M TIME TRIAL : 3:25 ,  , previous was 3:30

8 minutes walking/slow jogging rest, dead.

400M TIME TRIAL : 1:18 ,  , previous was 1:20

3 minutes walking rest

2*400M @ 90 %

2K cool down

Total 9K @ 1:02:13

The 1K & 800M PRs were mixed uphill and downhill. The 400m PR was all downhill. about 15m descent, so was the previous PR.
Should have rested more after the 1K , 5 minutes  were not even close to full recovery, I could have done much better at the 800m. Oh well.
Delighted!!!!

dang. pr city. solid session right there.

great work!

7 December

ATG PAUSED SQUAT:
BW @ 15
25kg @ 5x20

SS1a : PUSHUPS :  18, 18, 5x15 ( + 3 reps for first 2 sets )
SS1b : BENT OVER ROWS : 25 kg @  18, 18 , 5x15 ( + 3 reps for first 2 sets )
SS1 info : 7 rounds

Exhausting workout. It reminds me of t0ddddays GPP,  2 minute long sets bringing HR to ~150 , total duration little less than an hour.
Tbh, I am not really enjoying this. It is very tiring and low-weight-high-rep is not my thing . But it feels like it is a very good all around workout and i cant do anything else anyway.