Adarq.org

15 November

BENCH PRESS: 4x5 @ 50kg
PECK DECK: 3x12 @ ?kg
LEG EXTENSION : 3x10 @ ?kg
SL LEG CURL :  3x10 @ ?kg
PULLUPS : 5-5-5-4
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ ?kg

Damnn it forgot most weights. 

13 November

SQUAT : 5x5 @ 55kg ( +5 kg per set )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand ( +2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg

Congratulations!!! 

7 November

SQUAT : 5x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 17.5kg ( +2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg  ( +2.5 kg per hand )
DB OHP :  4x10 @ 15kg  ( +2.5 kg per hand )
DB CURL :  3x10 @ 12.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )

Wow great progress!

^^^^^^
Yeah from what i read it's normal, when in max effort, e.g. chasing PR, average HR for a long race is around (and often above) 90% max.

Opps fell behind in logging! Lots of work and life trying to derail me but i am resisting.

27 October

DEADLIFT : 3x5 @ 70kg
INCLINE DB PRESS : 3x10 @ 15kg each hand
LATERAL DB RAISE : 3x10 @ 7.5kg each hand
LAT PULL DOWN : 3x10 @ 53kg
EZ BAR CURL : 3x12 @ 22.5kg
SKULL CRASHERS : 3x12 @ 22.5kg
DB SHRUGS : 3x12 @ 15kg each hand

Not entirely sure about the weights, this was one week ago.

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1 November

SQUAT : 4x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 15kg ( +1 set )
DB ROW : 4x10 @ 15kg  ( +1 set )
DB OHP :  4x10 @ 12.5kg  ( +1 set )
DB CURL :  3x12 @ 10kg ( +2 reps per set )
DB TRICEP EXT :  3x12 @ 15kg ( +2 reps per set )

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2 November

Run 7K @ 39:08 ( 5:35 pace )

Finally got to run again, 11 days after the HM.
Lungs still very fit, but legs were stiff and they got tired/sore easy. Maybe just rusty, maybe because of weights too.

21 October

HALF MARATHON RACE 1:50:20 electronic 

God damn it, missed the perfect accomplishment ( 1:49:xx ) by just 20 seconds. Something went wrong with the gps , i was at 1:43:30 at 20K , having 6:30 minutes for the last 1.1K ( easy, i was at around 5:20 pace at the end ). But it turned out that the watch GPS was off and i had  1.4 km instead of 1.1 and those extra 300m took me above 1:50, even barely. FUUUUUU.
Still very happy, destroyed my previous PR by 4 whole minutes, while it was a bad weather day for a race ( 20+ Celsium / 85% huidity , T+DI almost 150 which is crazy for end of October ).
2 days later now, still wrecked. 2 hours of full effort is no joke.

17 October

"Training pace" run

5K @ 26:25 ( 5:17 pace )

Wow very encouraging last training session. Was supposed to keep it at 5:30-5:40 but just couldn't, went 4:50 in the first 2K, still super easy, then actively slowed down.
On top of that, run was done under mild rain, on wet surface ofc.
8 weeks ago when i started i had to struggle to do a 5:10 race pace 5K, now i had to slow down to keep training pace to an easy 5:17 in the rain. Crazy progress.
Its 4 days of rest now, race on Saturday night, will only do a super easy 3-4K the previous day.
Feeling ready for a big PR race, i am feeling and performing the fittest ive ever been, by far .
Watch agrees, my race predictions are insane, 22:06 5K , 47:16 10K, 1:48 HM and 4:06 marathon. Sick!!!

^^^^
Actually i was lighter and leaner than ever during than period, down to 77-78kg while i was at around 85 pre-covid. Probably because i ate much more at home during that period so i had bigger control of what i eat, plus i signifiicanlty upped my mileage (so much more kcals burned ).
According to my watch, i burn about 700-800Kcals for every hour of running. Down to 600 when very easy, up to 900+ in races. Analogy is pretty linear too, so it is the same kcals/hour for a 25 minutes 5K or a 2hours half marathon. Similar effort = similar kcals/h