Adarq.org

09-06-26

Run
- w/u
- 3 x 2k (90") [4:20]
- c/d, including 3 x 15" uphill strides

10.96k, 56:26

Lift
OAC neg, dips, chins, calf raise, curls, laterals

Notes

_almost_ pain free, and the pain was lower than yesterday's. almost ready to be back to it properly. hype. do feel a little detrained --obvs central adaptations are still there but running specific felt meh. like hr was in mid-high 160s for a not very crisp pace. that'll come back quick thoguh.

07-06-26

Spin -- 1:50:43, 113 avg HR

Notes

leisurely. the spin bike we have at home has literally 0 computerised components, so the only metrics i have are HR, RPE, and then counting breaths/cadence manually. to mimic running, aimed to find a degree of resistance that kept me at this sort of hr with cadence ~85-95. spinning faster more fun and less quad burn than the more natural lower cadence stuff, i find, anyway.

no notable symptoms today. will probably do half run half bike tmrw morning, but play it by ear ofc.

since i was thinking of changing my saturday session to be more variable (e.g. including either hill reps or some long, fast runs like I did towards end of half-marathon block), may even keep my sundays as bike sessions (or split bike-run), since i'll be going into them fatigued from a big saturday (since that's when i'll also be lifting). seems like a reasonable way to reduce injury risk/too much muscular load. food for thought at least.

eta: think that's first week with 8+ hours of cardio (just enough to keep fitness score at 50, woop). intervals has a few other weeks over 8 hours, but those including some lifting sessions, which i no longer bother tracking.

05-06-26

Cycle -- 30:09, 116 avg hr
Run --  5.21k, 32:32

Notes

getting there (though running immediately after suckling feels weird af)

i wonder if it's just that racing really fucks you up more than you think/feel, and your body just needs more time to recover before a return to intensity than either of us took. john davis said something along those lines to me, about my calf: basically, that it's possible that my legs were just still beat up from the marathon even if they felt fine.

yeah i followed the reverse taper from the NSM book but think that's too aggressive for me. maybe if i were 10kg lighter and had a couple more years consistent running under my belt, i could recover from a half like that, but not at this point! + a lot of life stress, bad sleep, and a couple days of diarrhoea post race, really just a lot of obvious signs that i should have taken it easier that i ignored. funny how easy it is to get bitten by that same mistake, even after handling it so well all through the actual build! guess that's why people get a coach

02-06-26

Cycle -- 4 x 8' (1') (just over 1 hour total)

Lift -- OL Calf, chins, dips, laterals, curls

31-05-26

Run -- 12.56k, 1:22:50

Few OL calf raises of a ledge + some stretching

Notes

tendons/achilles/pt whatever it is felt mostly okay here. think i probably do just need to move towards a more stable shoe rotation.

29-05-26

AM -- stationary bike, 1:02:01, 108 avg hr

PM -- stationary bike, 32:16, 115 avg hr + 2 sets OL calf raise (+35kg)

Notes

pt a bit stiff/sore feeling so on the bike it is. so boring. might double threshold on the bike tomorrow for the novelty

was thinking that or one of those hilarious beds you have to pay a subscription for