Adarq.org

08-03-26

Run -- 13.72k, 1:26:23

Notes

First legit long run in a while. Felt solid, didn't have the 'bone rattling' sensation at all, which is great. Good that 'durability' feels like it's still somewhat there. This is already at ~target HM length, so extending it from here is all upside.

69k, 6:51 time on feet for the week, 362 load. Fitness has hit 43. All pretty much on pace (well load ahead of schedule, but I realised that would be the case a few weeks ago when I realised that my E calculations were off, and fitness behind schedule due to a couple of meh weeks).

Been lax on strength stuff again, will try to do a little this afternoon. That said, wonder if the quality of this week was partly owing to spare recovery from that. Hmm! Want to keep my muscle in any case, so that sacrifice will have to be made.

Also on that note, BW is coming down. Avg low mid 72s now. Post-Singapore, appetite has totally normalised (less of that constant hunger I was feeling over much of the last few months). Don't know what the reason for that is exactly, but glad for it. I'm fairly lean, but keeping feeling well-fed and energised while dropping to ~70 could be some nice free gains for racing.

06-03-26

Run -- 7.9k, 51:35

Curls, laterals

03-03-26

Run
- w/u
- 3 x (10' on / 2' off) [4:25 avg]
- c/d

10.65k, 54:51

Lift -- chins, dips, curls, laterals

Notes

Weird sesh, some slow segments but mostly due to some bits being uphill with wind etc.

01-03-26

Run -- 11.17k, 1:13:28

Notes

More good sleep. Got carried away with another task this AM and didn't leave myself enough time for this. Also been lax on lifting this week, but still >6 hr and the SubT stuff was all solid. Hopefully proper sleep and a less busy week to come means I'll be getting towards the 7 hour mark or so.

27-02-26

Run -- 6.44k, 41:13

Notes

finally got the sleep i needed, feels amazing

25-02-26

Run -- 5.1k, 32:41

Notes

Was going to run home but woke up super early again and couldn't get back to sleep, so just got it done in the AM instead with the time I had. Feeling fkn awful, averaging 4-5 hours of sleep since getting back. Good chance of no run tmrw since I just need the rest.

23-02-26

Run - 7.19k, 47:20

Notes

Jet lag killed me last night, so this felt awful. Also got stuff pre- and post- work next couple days so angsting a bit about how I'm gonna fit running in without going into more sleep debt. Might just have to bite the bullet and accept the lack of sleep and wake up 45-60 mins earlier than usual to fit things in.

oh! i hadn't customized it at all (wasn't aware you could, although i guess now that i think about it i realize that's one of the things people like about intervals.icu). updating to prioritize pace, HR, power in that order and entering 4:17 as my threshold pace* changes load to 641 for last week. that makes much more sense!

ETA: also, my "fitness" graph is now firmly in the green zone, whereas before it had been almost exclusively grey, except for long run days. that's what i get for using a primarily bike-oriented platform as a runner, without trying to figure out how to make it work. idiot.

*using john davis's threshold (defined as "fastest pace that produces metabolic steady state"), and his estimate that that's 90% of 5k race pace.

i think that definition of threshold is closer to LT1 than LT2, with the latter what sirpoc recommends (i.e., in his book, he says just use whatever https://vdoto2.com/calculator/ outputs for 'threshold' in the training tab). That said, I don't think it makes much difference, though, as long as your consistent with what you use and update it when you have major fitness changes.

On which note, I should do a Parkrun this weekend to see if my training and load paces are reasonable.