Adarq.org

22 September

Low aerobic zone run 10K @ 1:13:54 ( 7:23 pace )

Wow , almost a minute per km faster than last week feeling it easier too. This might also be a PR pace for such runs.
Edit: It is, and it is impressive, previous PR pace was 7:34, although it was for more distance (14K ). Still a huge PR 11''/km is no joke! 

It was a result of 2 things:

• Weather was perfect, 20'C/45%RH as opposed to last week's 28C/80%RH
• Watch said that on Monday's run i established a new PR of 'running max HR' of 185bpm and it upgraded my low-aerobic zone threshold to 148bpm. Last year it was stuck to 140.

After the run, watch upgraded my VO2 max to 47, which is of course a lifetime 

And just like that, after 12 years, i am changing my journals title! Age vs VO2max , why didn't that occur to me earlier, it fits perfectly the initial concept of my vert trying to surpass my age.
Well , i just surpassed it with this new VO2 max, let's see if i can keep up.

22 September

Low aerobic zone run 10K @ 1:13:54 ( 7:23 pace )

Wow , almost a minute per km faster than last week feeling it easier too. This might also be a PR pace for such runs.
Edit: It is, and it is impressive, previous PR pace was 7:34, although it was for more distance (14K ). Still a huge PR 11''/km is no joke! 

It was a result of 2 things:

• Weather was perfect, 20'C/45%RH as opposed to last week's 28C/80%RH
• Watch said that on Monday's run i established a new PR of 'running max HR' of 185bpm and it upgraded my low-aerobic zone threshold to 148bpm. Last year it was stuck to 140.

After the run, watch upgraded my VO2 max to 47, which is of course a lifetime 

And just like that, after 12 years, i am changing my journals title! Age vs VO2max , why didn't that occur to me earlier, it fits perfectly the initial concept of my vert trying to surpass my age.
Well , i just surpassed it with this new VO2 max, let's see if i can keep up.

hah such a great title change. u can get ur vo2 into the 60's for sure.. lots of time to crank it

24 September

SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds

27 September

Easy run 10K @ 58:11 ( 5:49 pace )
Low aerobic zone cooldown : 1.5K @ ~15:00

25'C / 80% RH , hot humid summer nights, why you no go away?
Still happy, got my 10K about 10''/k faster than last week and average HR was 165 vs 171. Progress.

In other news, that 5K night race that i always go was once again postponed. It was set for 17 Oct, now it was moved to another date to unify it with another big race, at 21 November. The thing is that i was already registered for 10K at the second race and they were awesomely timed too. Now i gotta dump one.
For those that are registered in both and dont want to run both, the night one will also be held as a virtual race.
Meh, what a disappointment, this night event in the center of my city has really great vibes, 2nd year it ain't happening. Fuck you covid.
OR , i might as well go off and run a 10K race in the morning and a 5K race at night. If they happen anyway, my guess is that they will be cancelled yet again, cold weather and low vaccination population coverage will give us one last bad winter.

^Yes, little below 50% on the total population at my district, while the 'good' ones are around 60%. It is estimated that 85% is needed to stop delta variant. With schools and all commerce activities open, 40% not vaccinated and the seasonality of the virus , i see it kicking some ass. But not for long this time, by around mid-winter everyone will have either taken the vaccine or gotten the virus. So then we will be finally clear.

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28 September

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds ( +2 rounds )

I find it hard to go over 15 reps for now, i get burned out and it feels form is deteriorating. So i just add sets, i suppose eventually i will add reps
Also tweaked the Bent rows, half the sets were done with neutral grip, half with overhand, previously they were all neutral.

30 September:

C1a : OVERHEAD PRESS : 12 @ 25 kg
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 10 rounds ( 2 rounds )

2 more rounds, nice, 30-sets / 340 reps circuit!

4 October

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds

^^^^^^
Oh , i didn't, i really wish i could do that! 4:26 was average pace for the 1500, so total time was something like 6:40. 

5 October

Easy run 12K @ 1:09:28 ( 5:47 pace ).

Cool (18'C) but very humid ( 80% ). Still great improvements, this week's 12K was a little faster than last week's 10K , while this week's 10K was 15 seconds / km faster.
Actually this 56:29 split for the 10K is my 4th fastest i have ever done, PR is 52:55 !