Adarq.org

22 May

ATG SQUAT:
10@20kg , paused
10@30kg , paused
8@40kg , paused
8@50kg , paused
5@60kg
3@70kg
-Felt great considering haven't squatted for 1.5 months or so. Reminded me of the good old days squatting, strong and tight form. Felt it more on quads too.

FLAT DB PRESS : 4x10 @ 20 kg  each hand

LAT PULL DOWN : 4x10 @ 71kg

Nice strong workout, enjoyed it!

Right, that's' exactly how i saw it, kinda challenged myself to go through it.

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16 April

Low aerobic HR zone run 6.25K @ 45:14 ( 7:14 pace )

Pretty nice.

13 May

Run 7K @ 37:34 ( 5:22 pace )

Wow, beast run, 15'/km faster than last week. Felt great too. Maybe the weather, a cold dry night is rare here mid-May.

Easter madness is over, let's restart, 2.5 months straight now until summer holidays.

8 May

Run 7K @ 39:15 ( 5:36 pace )

Pretty good actually, i expected much worse. Pacing was off ( kept going too fast and then having to recover ) but other than that, all was fine.

29 April

Run 8K @ 43:40 ( 5:27 pace )

1 km more than last week, yet 23''/km faster, with much better feeling.
Back to a standard good sub-5:30 rather easy run. Nice.

19 April

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

TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )

That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.

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21 April

10K RACE : 48:27 official  (4:50 pace) 

Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32  but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!! 

15 April

Run 5K @ 26:01 ( 5:12 pace )

Taper week, keeping same intensity but lowering mileage as always.
This 5K was done up-tempo but nowhere near max, expecting its average pace to land about 10'' below recent 5:20 8Ks. Bingo!

12 April

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 15 kg each hand ( +2.5kg per hand for first set )
ROPE PUSHDOWN :  3x12 @ 23kg ( +6kg for all sets )

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13 April

"Race emulation run

2K low aerobic HR zone warmup
Run 6x800m @ race target pace / 90'' walking rest
2K low aerobic HR zone cool down

Goal pace was 4:45 (which leads to 47:30 10K run and a whole minute PR ).
I got : 4:45 4:47 4:45 4:43 4:46 4:41

That was nice. Body tended to pick up a 4:40 pace but i controlled it. If I'm on a good day and weather helps, it feels like i can keep this for the entire 10K race.

Here are my goals:
47:30 or below will be amazing
47:30 to 48:30 (PR) will be success
48:30 to 50:00 will be acceptable if something goes bad, e.g shoe untied like last year , bad weather, some small ache/mishap etc.
50:00 and above will be pure fail.