Adarq.org

23-01-26

Run -- 6.50k, 44:51

Notes

HR in the 110s/low 120s most of this. Kept is very easy and pretty short. Want do to a bit more volume this weekend, but trying to keep the rebuild conservative stil. Aiming for ~25k over the weekend for ~60k on the week.

21-01-26

Run -- 8.12k, 52:33

Lift -- chins, dips, OL calf raise

19-01-26

Cardio x 45 mins [jog to gym, 20 mins elliptical, 10 mins row, jog home]

Lift - cable row, machine chest press

Notes

Left foot a little sore and just generally a little ricketty feeling this morning, so opted for some lower impact stuff. Run tmrw.

17-01-26

Run -- 9.57k, 1:00:20

Lift -- Chins, Dips, OL Calf Raise, RDL, Reverse Nordic

15-01-26

Run --
- w/u
- 5k @ ~4:30
- c/d

Total - 9.7k, 49:45

Notes

Just felt like picking up the pace a bit. Not too hard, what iirc nate jenkins calls `fundamental tempo`

Wouldn't this drive you into the ground neurally speaking?

no

12-01-26

Run -- 4.29k, 27:38

Notes

had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!

09-01-26

Run --
- w/u
- 2 x (1k @ 5:00, 1k @ 4:08) + 2k @ 5:00
- c/d

Total - 9.81k, 51:14

damn, how's your head?!

thankfully fine! had a bit of a sore spot at the back (likewise hip, elbow and shoulder) but seemed to get away with it overall! Probably distributing the impact across those four places rather than hitting any one in particular...may have played a role in taking yesterday off, though.