Adarq.org

30-06-26

Run/walk -- 5.48k, 37:35 [3 mins walking, after ks 1, 2, and 3]
Cycle -- 3 x 10' (2')

Lift -- OAC negatives, dips, chins

Notes

felt better than yesterday, and bike session good.

this is definitely the strongest i've ever in the bottom 1/3 of OAC negatives. even when I did a successful full ROM oac, left shoulder was sore and felt weak in that position during eccentrics. now 0 pain, and i can control that bottom position super well. 2-3 years of not finishing back work when i can't do full rom, and instead continuing until i can't move from the starting position at all has really made a difference.

leaving off calf work for a couple more days just to see if that helps things settle.

28-06-26

Cycle -- 1:47:05, 114 avg hr

Lift -- laterals, curls, flyes

Notes

had aspirations for 2 hours but got bored. a nice thing about easy cycling is that redaing a book is doable, at least

26-06-26

Cycle: 1:20:01, 121 avg hr

Notes

locked in, kind of enjoyed it. tempted by one of those zwift x kickr bikes, since it'd be nice to have some metrics beyond HR. kind of think that irrespective of how well return to running goes, i should keep cycling in (a) b/c avoid injury risk and (b) can get a lot more volume

24-06-26

Cycle -- 1:15, 119 avg hr

Notes

150 T+DI where my bike is, brutal. same output first and second half, with HR basically climbing linearly through the workout due to heat etc. better get some of those juicy heat training benefits.

also did a set of 23 chinups just for to see where that's at.

22-06-26

Cycle -- 31:12, 103 avg hr

Notes

felt trashed last few days. guess it's been hot and i did a lot of volume, even if most of it was easy. lower leg both sides not feeling great, tbh. wonder if it gets worse with the heat too, since the major flair up last year was summer as well. ugh. maybe time to actually see a pt.

20-06-26

Run -- 11.24k, 1:09:46
Cycle -- 22:11 132 HR

Notes

Calves still very sore so no real intensity today. Spent 50 mins of the run going back and forth over the biggest hills in my area, a bridge that's ~400m and 5% grade one side, 4% the other, and it leads right into a smaller bridge/hill, about 200m, 2% grade one side 4% the other. Kept it pretty easy but ran late morning and allowed myself to push a little more as I progressed through the run. Kind of fun and rhythmic, will try to do this more often.

Cycle just to top up and get some more head (no fan, it's in a hot part of my flat).

no lifting, just want to recover and chill; felt really good after this workout despite the heat and length etc. easy volume feels good

18-06-26

Run - 5 x 6' (1') [4:17]

Lift - OAC neg, chins, dips, OL calves

Notes

did a bw max out set on chins for first time in a long while, hit 20 reps. was at end of w/o so wonder what i could hit fresh.