Adarq.org

5 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds

STATIONARY BIKE: 30 minutes / 18.1 km

Kind of PR on the bike. I do those sessions staying always on low HR zone (currently 149bpm), so it is a kind of fitness test, the mileage i can get for a given time.
My limit was 17 to 17.5K for 30 minutes, so nice jump to 18.1K !

3 April

ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 85 , 85 kg

HORIZONTAL BENCH PRESS MACHINE:
12@55kg ( +5 kg )
12@55kg
12@60kg ( +5 kg )
12@60kg
12@60kg

SEATED ROWS:
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
12@65kg
12@65kg

STATIONARY BIKE: 20 minutes / 12 km

29 March

ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 80 , 85 , 85 kg

HORIZONTAL BENCH PRESS MACHINE:
12 @ 50kg
12 @ 55kg
12 @ 55kg
12 @ 60kg
12 @ 60kg

SEATED ROWS:
12@53kg
12@59kg
12@59kg
12@65kg
12@65kg

STATIONARY BIKE: 20 minutes / 11.5 km

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30 March

Low aerobic zone run

8K @ 1:07:26 ( 8:26 pace )

Fail, couldn't keep pace or HR controlled. Wanted to run at 7:30 but the slowest i could go was 7:00 which would drive HR over 150 fast, then i had to walk and so on.
Sucked it up and did the run like that anyway.

23  March

RUN 8K @ 45:41 ( 5:42 pace )

15''/km faster than last time but more important, bouncy elastic feel. Finally!!!

21 March

ATG SQUAT:
8@30kg ( -2 reps )
5@50kg ( -5 reps )
8@60kg
3@70kg ( -2 reps )
3@80kg
1@90kg 
MSEM:
3x1 @ 80kg
3x1 @ 85kg
-Heading into the last month before race i decided to cut down volume on squats. Did MSEM after many years. Sooo good.

BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
12@65kg  ( +2 reps )

Cant add weight at those two anymore, just slowly improving form.

STATIONARY BIKE: 30 minutes / 17 km
-Cardio on each and every gym session from now on.

Congratulations, great time.
I also agree, 5 and 10K are far more exhausting, half is more tiring overall but the... tire load is isodistributed, peak tire feeling is always lower.
Also gotta love how good this follow someone a bit faster works at races. Ive done it in 5K and 10Ks but it lasts too little, in my half i was following a dude for about an hour lol.

15 March

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds

STATIONARY BIKE: 30 minutes / 17.5 km

I have to lose weight. I am around 89kg now. I like it, i bulked to it intentionally, but it is time to cut now, look-wise and run-wise.
It's been a couple of weeks that i started 16:8 IF , while somewhat reducing calories and upping my running mileage.
I expected that to work but it didn't, BW is steady. Need to start looking macro-nutrients closer.

10 March

DEADLIFT:
10@30kg
10@50kg
8@70kg
3@90kg ( -2 reps )
3@100kg
2@110kg ( +1 rep )
1@120kg  ( extra set ) , heaviest since May 2018.

BENCH PRESS:
12@40kg
12@45kg
12@50kg ( +2 reps)
12@50kg ( +2 reps)
12@50kg ( +2 reps)

SEATED ROWS:
12@53kg
12@59kg ( +6 kg)
12@59kg
12@65kg ( +6 kg)
12@65kg

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11 March

TEMPO RUN

2K warmup
3x1500m  / 2 minutes walking rest.
2K cool down

Target pace was 5:30. I got 5:12 / 5:32 / 5:18.
Very nice, 3 weeks ago that i did the same workout i was a bit slower and i used 1K sprints instead of 1500s. Progress!!!