Adarq.org

12-10-26

Cardio x 52:36, 125 hr

Notes

kept running to a minimum. legs pretty sore from lifting sunday. feels good, if tiring, to be back on the am grind. 

yep, pretty weird relative to have. that book sucks! i remember him mostly as a decrepit old man that we were forced to spend time with at christmas when i was little. he did have an indoor pool, though, which was cool.

lmao cracking up at this

10-10-26

Run -- 13.03k, 1:18:26, w/ 4 x 15s hill sprints/strides

Notes

just felt like running, stuck to a more z2 than my usual z1 pace, so ~5:40s other than walking between the strides and a slow plod for first/last ks. hr pretty high but effort was very easy. tbh think i'm just still ill and stressed out by some life stuff and that's the real source. choosing to be positive and believe that i have to be fitter and it's just a matter of getting that back to being run-specific, feeling confident, shaking off this illness, etc. i've done the work! i am pretty sure i was negative in this same way back in april and then ran a 1 min 5k pb and a 4 min half marathon pb like 6 weeks later.

Quote from: Joe on October 09, 2026, 03:58:06 pm

if i get back to full health and i'm not actually any faster now than i was in april/may i'll be pretty bummed.

tell me about it. i'm nervous for the 5k next weekend for that reason exactly. if i'm even only a little faster, i'll be bummed.

i think it's time for us to be a bit woo-woo and accept that positive mindset is needed. we've got this 

08-10-26

Run - 7.44k, 39:32

Notes

Did 10 x ~45s on ~1m15s off fartleks, then 2:30 at subt effort at the end. the on paces were ~3:46, so 5kish. feeling a little better still not 100%. lunchtime run again as i'm trying to get morning sleep. hopefully back to normal tmrw.

06-10-26

Run -- 5.25k, 32:25

Notes

still recovering from this cold. funny going for a run and like peripherally feeling energised, i.e. has been quite a while since my legs had this little fatigue in them, but centrally just zip.

04-10-26

Bike - 33', 130 hr
Lift - one very easy set of each of the exercises i usually do

Notes

unsurprisingly given how this week went, ended up taken out by illness fri eve, immobile sweaty mess yesterday, and feeling a bit better today -- went for a lot walk in the am and then mustered enough energy to sit on the bike and pedal lightly in the afternoon (hr high just from baseline, rather than actually putting out Z2 watts, i imageine). still 5h15m cardio on the week, so not pretty good for a shit week really. let's see how next week goes.

worst part of achiness is that achilles on both sides was about as bad as it has been. just inflammation/general achiness rather than a real setback, but unpleasant all the same.

01-10-26

AM - cardio x 1:11:07, 120 hr

PM - cardio x 37:57, 127 hr

Notes

pretty tired; vo2 takes it out of you, and stress has been high, sleep/digestion bad. might do next w/o on sat rather than tmrw depending how things feel.

achilles feeling decent. funny on monday i wore boots for first time in ages and after months of walking in running shoes, the lack of a rocker + doing like ~13k steps that day has left me with insane tibilias anterior doms. even today it's like 3/10 ambient and 7/10 if i deilberately dorsiflex. who would have thought!

realise last week i hit 54 fitness per intervals.icu, equal highest ever with the hackney build.

30-09-26

Cardio - 1:11:50, 126 avg hr

Notes

about 35' running in there. a little bit of achilles pain, but as much due to running on tired legs than any actual issue. no pain on waking up and walking, which is imo the real indicator.

27-09-26

Run - 10.15k, 1:05:28
Lift - pec-dec drop set (4 or 5 drops?) + machine ohp drop set (same)
Cardio - 53:33, 142 hr

Notes

run felt pretty decent given the amount of load into the achilles/ankle complex yesterday, but kept it shorter as i could tell that wouldn't hold up for a long run.

funny how much doing a bit of lifting skyrockets the hr in the following cardio. guess drop-sets in particular will spike lactate and you have to work hard to clear it (think i've heard magness talking about doing this deliberately as a training stimulus? in this case i just did it b/c i didn't do any pushing yesterday and knew i'd just skip it if i tried to do it after the cardio)

10h3m cardio this week, 15h40m in the last 11 days...though not very much quality in there, intervals.icu has it 86 : 14. Though the 86 is more weighted towards Z2 than my usual Z1 focus (though partly this seems to be due to just baseline HR elevation due to stress + training load?)

anyway, tomorrow = total rest day, aka "adaptation day" as i kind of like framing it as. certainly more like to take one if i think about it as an opportunity to actually absorb/take on all the stimulus i'm throwing at myself.

then i guess the "vo2" block will begin. i think i'm probably already in shape "fitness" wise to run a ~18:30 5k, but the ability to actually hit those speeds and tolerate the impact, etc, are things i still need rebuild. and as i said, time to push the ceiling up since my 5k:half translation + amount of volume and subt stuff i've done since hackney would have me thinking that a brief change-up is worthwhile.