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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2024, 06:37:47 pm »
05-01-24
45 min spin class
fun lol
45 min spin class
fun lol
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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.
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!!!