Adarq.org

17-08-25

Run -- 11.1k, 1:16 [Avg HR, 132]

Lift --

Cable Curl 5 x drop
OH Ext 5 x Drop
Cable Lateral 5 x Drop
One-Arm Pulldown 5 x Drop
Pec Dec 3 x Drop
Dip Machine 3 x Drop
Chest-supported Row 3 x Drop

Notes

uhh somewhere between leaving the gym and getting home I lost my watch?? retracted my steps and couldn't find it...sucks lmao

15-08-25

Run -- 9.01k, 1:02:26 [130 Avg HR]

Notes

Feeling a fair bit better today.
 
I think I was just pushing it a bit hard last few weeks. Intervals.icu was calculating load for treadmill stuff just from HR, whereas for outdoor runs it factors in pace as well. This means on easy runs, an indoor effort would be ~.5 load/minute, whereas an equivalent outdoor one (i.e. same HR range/same pace range) is ~.67 load/minute. So load wise I've been doing like 33% more than the app says.

I was at like 340-380 weekly pre-injury and 320-340 in this recent post injury phase. So I guess in real terms the recent load is more like 400-460. So yeah no wonder I'll feel like crap lol.

13-08-25

Jog to gym
Dip machine 3 x drop
Pulldown 3 x drop
Cable curl 3 x drop
Cable lateral 3 x drop
Cable overhead extension 3 x 3
Machine OHP 3 x drop
jog home

Notes

27 minutes total, full upper body and 10 mins running.

Think wife and I have a little bug atm, might be contributing to my glumness. Also think I have increased calf-specific volume _a lot_ lately and that is something to consider.

Probably not a full 30 mins of SubT tmrw, anywhere from 0-20 depending how I feel in the morning.

11-08-25

Run -- 8.35k, 1:00:12 [122 avg hr]

Notes

First fully outside run in like a month. Was nice. On an early weekday morning, definitely easier to up the effort on a treadmill than outside, this was really plodding [7:10 pace, lmao] and low HR.

Will admit, had hoped this would be a bit faster, like 'oh a 6 weeks inside grinding hard, here's the gains', but instead it was a slog. tbf on monday's i am usually wrecked by (a) weekend load and (b) shifting back to early wakeup.

09-08-25


Cardio
W/u
Tread 1%
10 @ 4:26 [158 Avg HR, 168 Max, 29 RR]
2 off
4 @ 4:24, 4 @ 4:22, 2 @ 4:20 [164, 169, 30]
2 off
3 @ 4:17 [159, 168, 30]
1 off
3 @ 4:17 [161, 169, 31]
1 off
3 @ 4:16 [162, 167, 31]
1 off
1/1/1 @ 4:14/4:12/4:10 [162, 170, 33]
c/d [83:42 total]

Lifting
Pogos 4 x 15
OL Leg Press x 2, normal leg press x 1
Calf Press x 4
Leg Ext 3 x Drop
Leg Curl 4 x Drop
Dip Machine 4 x Drop
Pulldown 4 x Drop
Preacher Machine 4 x Drop

Notes

Sleep this week has just been awful. Good session nevertheless. 4:10 felt very comfortable.

At one point, and incredibly smelly guy got on the treadmill next to me and it took all the will I had to complete the rep before moving to a more distant machine.

eta: got some new substantially more breathable running shirts. huge upgrade.

07-08-25

SubT 15% incline walking [57:33 total]

2 x Pogos + 2 x [3 x 4' one-leg calf isometrics]

Notes

Bit of an odd session, just sort of did 3 blocks of gradually increasing pace around ~11 mins each, so basically the usual HR effort achieved in a slightly different way. Max HR 173, 16 mins above 166, 28 above 157, etc.

Tried out some calf isos. Throwback to 2008 era training.

05-08-25

Jog to gym + w/u on treadmill
Treadmill @ 1.5%
13' @ 4:26 [159 Avg, 167 Max]
3' @ 12:00
10' @ 4:24 [164/172]
2' @ 12:00
4' @ 4:21 [164/173]
2' @ 12:00
4' @ 4:19 [164/174]
c/d

Pogo Hops 3 x 14
Behind-the-back Cable Curl 5 x Drop
OH Cable Extension 5 x Drop
Machine Dip 3 x Drop
Calves press 3 x Drop

Jog home (so ~58 minutes total cardio)

Notes

Huh, steeper incline, slightly faster, and basically same HR as Saturday. Probably largely explained by inter-treadmill variation, but nice regardless. Maybe calf training + plyos helping too. Excited for next time I get out for a Parkrun, between conditions and fitness I am hoping I get near that old 19:16 PB (which still makes no sense to me; I did _so much less training_ over a much shorter period and yet...)

I first started running at the gym to avoid the heat, but I 100% get way sweatier training indoors than I would going outside. The amount pouring off me in the second half of these sessions is bonkers. Probably I have adapted to this mild 'heat' training by increasing sweat rate. Part of why I don't mind max hr getting to the low-mid 170s here. Probably also better hydration/fueling making a difference here too.