Adarq.org

16-09-25

Jog to gym
Incline treadmill
13' on / 2 off / 9 on / 2 off / 9 on / 2 off
Cooldown
Calves+toe/foot stuff
Jog home

65 mins cardio, hr in the upper 160s in the on portions

Notes

Right foot feeling totally fine. Still occasional foot pain on the left. Guess I'll just keep paying attention to it, but not really sure what it is about. Not any more frequent when running that just walking around, and I haven't found a pattern to triggers yet.

Enjoying time off and sleeping in.

Will reincorporate proper running soon but keep mixing in other modalities. Also may keep the workouts to walking just to be careful.

Typically like 74kg lately and feeling a bit soft. Will try to drift back towards 70-71 and stay there. Eating habits got a bit worse with the availability of snacks at the office, lol.

14-09-25

Jog to gym
40 incline walk [130 hr]
20 stairmaster [164]
20 incline walk [138]

Calf/foot/toe stuff

Notes

Got a bit discount on some Hoka Mach 6 and Arahi 7s. Will see it having a bit more medial support helps out. This left arch pain is weird, v different feel. Right side is pretty close to back to normal, or at least close to what it felt like when I last declared it 'recovered'.

Did some more toe/foot focused training. Basically just took off my shoes and did the usual calf press stuf but with only my toes (in socks still, ofc) in contact with the surface. Felt good/hard! hopefully helps out.

12-09-25

Incline treadmill 30 mins progressive
Calf Press 3 x Drop
Leg Press 3 x Drop
Dip Machine 3 x Drop
Cable Row 3 x Drop

09-09-25

Walk to gym
Elliptical x 25 mins
Stairmaster x 10 mins
Calf Press x 3 sets
Machine OHP x 3 sets
Wide-Grip Cable Row x 3 sets
walk home

Notes

Left arch + right PTT pretty bad. Think I pushed too hard with the return to running every day + workouts etc.  Ah well, we go again. At least I know the route to recovery better now.

The cardio was fartlek style, went hard about 50% of the time. Cba to wear hr monitor.

tried a couple of times in last few days to run but just been too down to have the energy to get further than the end of the street. i'm okay/not in any danger, but some family shit is getting to be a lot.

02-09-25

Run --
w/u
5 x (6' @ 4:24, 90" off)
c/d
1:02:45, ~10.5k total

Lift -- (done after c/d but jogged home after, which is included in the 1hr above)
Calf Press x 1
Dip Machine x 2
Pulldown x 1

Notes

Avg HR: 161, 163, 165, 166, 167, max 169, 170, 172, 175, 175
RR: 29, 30, 30, 30, 32

HR been weird latley. Often just like 10-15 higher than I'd expect. Not sure if it's strap pairing weirdly or something else. Have been grinding pretty hard between gym and work. Last time I took days off (both work and exercise) coincided with me having a cold, so haven't had a good rest in a while. Full week off coming up soon, so hopefully that resolves things.

Workout was good, though! Bit 'achilles' pain left side now though, smh. Elliptical tomorrow probably...

Also, when it came to weights time I was like "ah it's super quiet, I'll superset these three instead of drop-setting". Of course by the time I'd finished the first cycle the others were taken, so I jsut did an extra set of dips and...dipped.

31-08-25

Run -- 13.26k, 1:26:16

1A BB Row
1B Inc Fly+Inc Press
2A Chin
2B Dip

Notes

Woke up 6.30 both days this weekend and struggling to nap, so this was a bit of a slog. Good training week, though. 60k + 80 mins elliptical.

29-08-25

Cardio--
Jog to gym
Eliptical x 55 mins
Jog home

1:02:00, 124 Avg HR

Notes

Little bit of 'achilles' pain on the right hand side, so this.