Adarq.org

11-05-25

Run --
7 easy, 4 moderate [5:08, 4:59, 4:55, 4:51], 1 easy, 2 moderate [4:53, 4:56), c/d

Total -- 17.61, 1:42:23

Notes

Probably longer and harder than is strictly wise, but I needed 17.1 to get to 60k for the week so decided to it. Then went on a 3 hour walk with a buddy after showering, so pretty long day in the sun. Hydrated a lot pre, on, and immediately after run, but not judiciously during the walk, so feeling a bit grim now.

Think this is narrowly my longest every run (17.27k back in 2018 the closest).

09-05-25

RDL
150 x 7

Rev Nord
+20 x 7

OAC Partials
BW x 1, 1, 1

Inc Fly
20 x 6

Inc Curl
20 x 11+7+5

Lateral
20 x 16, 14

Dip
BW x 15+7+5

Run -- 4.10k, 29:00

Notes

Bit flat, got the lift done in like 25 mins, just not feeling in the mood for much more than that. Guess I'm really in a gym maintenance phase.

Run 11 days in a row, lol, that's defo a PR, not sure I ever did 6 in a week before this block even. Taking easy days turbo slow definitely helps with that.

Starting an exciting new job in like 10 days' time which will mean more work, so getting as much training in as I can in the run-up. Will see how training adapts to that.

that's interesting, i've heard raves about the bostons as well. was considering a pair because they're allegedly closer to a pre-superfoam-style racing flat like my beloved kinvara ~8-13s. what don't you like about them?

evos are great, though. lightweight, responsive without being too squishy, corner pretty well for high-stack shoes (better than novablast).

- run 55:55, 9.63 km
sore, especially in glutes but also quads a bit. nice recovery pace, HR never went over 136 and averaged 125.

Yeah Boston 12s had rave reviews so I was primed to get them on the cheap when the 13s came out. They just don't quite click for me. The upper/lacing is very weird, and they feel a bit stiff. Much prefer my Zoom 6s for sessions.

- run 1:31:46, 16.16 km
without planning too carefully, and actually running a slightly different route than i'd meant to, absolutely nailed ten miles door to door (10.04, to be exact). high-five! this route has 207m total elevation gain, including one long (>1 mile pretty much dead straight) and steep climb. that equates to less than half of the rate for the 50k i signed up for in october. gonna have to start finding some alternatives with more hills.

knees felt 100%. also, first run in adidas evo SL. liked them, will continue to use for long runs.

I very nearly bought a pair of these, but ended up getting Boston 12s on a big price drop after the 13s launched, and mildly regretting it. Evo SL's seem rad.

05-05-25

Chin
+50 x 1

OAC
@~120 degrees x 1
@~90 degrees x 1
negative x 1

Zercher
110 x 3, 2

Incline Bench
80 x 4
70 x 5, 5

Curl
25 x 8, 7, 6

Lateral
25 x 10+7+5+4

Wide Pullup
+20x7 + BW x 7 + 5

Dip
BW x 11+5+4

Bench Side Bend
+10x10 + BWx8

Ab Mat
+24x11 +8x8 + BWx8

Run -- 5k, 34:40

03-05-25

Run -- 6.85k, 43:20

01-05-25

Run --
w/u
3 x (10' on / 1' off) [4:53, 4:57, 4:49]
c/d

9.8k, 55 min

Notes

The middle rep was slightly uphill, other two slightly down. 28 C today, but HR was fine. Legs pretty tired, so probs easy tmrw and sat and put some quality in the sunday long run, when it should also be cooler