Adarq.org

Wasn't that bad. Something like 30'C and 50%RH , so dew point around 18C/65F.
I am also greatly affected from dew point, but this time it felt that the limiting factor was mostly being rusty.
I'm running today again with more or less the exact same conditions, let's see what happens.

1 August : Open sea swimming (easy ) 46:34

2 August : Trail running 6K @ 46:23

3 August : Open sea swimming (easy ) 23:25

5 August : Open sea swimming (easy ) 20:47

8 August : Open sea swimming (easy ) 36:23

9 August->today : more or less nothing at all

Hope everyone is doing well, gotta catch up with the journals and get back to training.

15 July 2020

PUSHUPS : 6x15
WALL ROWS : 6x15

1.5 month since last 'strength' session, damn, wrecked!

10 July 2020

7K @ 46:44

Went out to do 7K @ 6:30
Pacing sucked big time, i got the target pace for the first 2 kms but i just couldn't get a steady pace, it was 5:50 or walk. Tried a few times to fix, couldn't get it right.
Said fuck it, renamed the workout to tempo.
Did next 3 kms @ 5:37 / 6:07 / 5:41
2 super slow cool down kms and call it a day.
All that at 30C/87F + 50%RH , dew point = 19C/66F. Not awful but not good for tempo either.
Watch said the aerobic workout effect was "exceedance" , load 5.0/5.0 , fist time i see that lol. It is true, average HR for 5th km was.... 182!

Hope i didn't sound patronizing or criticizing or something like that, my bash was against smoking, not smokers. I was fully aware of how stupid it was all those years decades that ive been smoking, yet i couldn't quit. And when i did, for 2 and 4 years, i started again. And even now that im more determined than ever, 10 months clean now, i am not even saying i quit it, im saying im not smoking lately and im trying/hoping to keep it for ever.
Glad it is working well for you too, keep at it! 

Very nice site!!! 

26 June 2020

Easy run 8K @ 54:40

Goal averages were 6:45 pace / 155 bpm
Real averages were 6:50 pace / 164 bpm

It did feel easier than 164 bpm though.

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28 June 2020

Tempo run

Warmup ~1.75K warmup @ 7:30 pace
3K tempo @ 5:26 / 5:29 / 5:22
Cool down ~1.75K @ 8:00 pace

Goal for tempo was 5:15 , calculated from a conservative 25:00 5K race time ( trying to regulate to heat/humidity ).
Big fail, got 5:25 and was more tiring than tempo too, that was close to 5K race pace.

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Both runs were done shortly after sunset. Conditions were around 28'C/60% humidity, so dew point of 20'C/67'F.
That's too much, it has serious effect on feel & performance. And it is only going to worsen from now on.
I think im gonna dump pace goals for the summer. Will just go by feel, easy runs will be easy and for hard days ill just do intervals, 8x400m@90% , difficult to go wrong at those.
Will keep my eye open for low humidity / temperature days to chase numbers.

+1 , i just got heat&humidity fucked too. Forgot those 2 bullies that destroy runs.