Adarq.org

20-05-25

Run --
w/u
5 x (6' on, 1' off) [4:30, 4:26, 4:24, 4:24, 4:23]
c/d

Total -- 10.30k, 55:45

Notes

Crushed it. Avg HR on last rep 170, max HR 175.

ETA: working based from https://lactrace.com/norwegian-singles, I am pretty much in 20:00 flat 5k shape.

18-05-25

Long Run --
w/u 4k
2 x 3k w/ 1k jog between [4:54, 4:46, 4:42; 4:40, 4:35, 4:22]
c/d

Total: 14.5k, 1:23:40

Notes


Perfect conditions and felt good after I got warm. This felt like a nice balance b/w effort and length. That last rep was pretty quick, but only HR averaged 173 and only peaked at 174, so clearly a very stable/maintainable effort [think my max is in the 190s based on old data, but not 100% certain!]. Suggests my threshold pace is probably around 4:20 and I should be doing my SubT workout reps in the 4:20s I guess! Should just do a Parkrun to get a proper benchmark. Can't do next Saturday, so maybe I'll do the one day after. Then I'm signed up for a 5k proper on the 29th, tho that's kinda pointless given the existence of Parkruns tbh, so might bin it, idk.

16-05-25

Run --
w/u
3 x (10' on, 1' off) [4:48, 4:37, 4:34]
c/d

Notes

Lol that first rep. What chilly this morning and so wasn't really warm for first rep. HR again looking golden [152, 160, 164, max 170] but legs lacking pope. Not that surprising today given I did more than usual volume yesterday. Glutes especially feeling it. Should probably commit to that 1/week leg lifting plan.

Angsting about fitting training about work. Been mostly pretty flexible hours and lots of home-working for last couple years, but will be almost full time in office at new job (for the first while, at least). It'll be fine, I'm sure, and just a matter of getting adapted, but still! One of the benefits of being able to control your time, even if I do objectively the same amount/slightly more hours of work now than I'd do in office.

Also, lats obliterated today. Pulldowns just hit different. I do use a different form and focus differently. Tbh kind of feel like lats are almost irrelevant to OAC. The soreness there is way more teres major. And for me the biggest issue is that first pull when the arm is fully overhead, and I think that's not really a lat movement. Need to work how to target that. Probably can also do some specifc one arm stuff with a pulldown cable there.

14-05-25

Run --
w/u
5 x (6' on, 1' off) [4:36, 4:31, 4:32, 4:34, 4:34]
c/d

10.18k, 55:45 total

Notes

If HR is to be believed, and I guess it should since it's from an H10 chest strap, then I need to be upping the paces soon. HR maxed at 171, rep avg 154/160/162/164/166 in 23 C weather. Legs still don't feel great though, but I guess I should just ignore that and respect the facts.

12-05-25

Chin
+50 x 1

OAC
Negative x 1, 1

Zercher
110 x 4

Incline Fly
20 x 7, 5

Incline Curl
20 x 12, 10 [bench at different angel made it a lot harder]

Lateral
20 x 16+12, 12+10

Wide Pullup
+20 x 8 + BWx9

Dips
BW x 12+7+5

Notes

Furthering the uncanny parallels with LBSS, as predicted by the "grim" feeling, I had a headache rest of the day and through the night. Managed to sleep eventually but not pleasant. Gone in the morning until...an incredible thunderstorm broke out during a lateral raise set. Exactly at that moment I got a different epic headache radiating from right trap up to top right of skull.

I do often get pretty bad headache with pressure chage/sudden weather shifts, but then it also hit my neck/trap which is a bit unusual. That area was cramping some yesterday evening. probably just perfect storm of a...a storm, needlessly hard run, and poor hydration management in the afternoon (tho I was really ploughing back the water all evening to try to catch up, just felt like it "wasn't absording" somehow -- not an electrolytes issue i think had lots of salt, fruit etc).

Anyway, headache + storm means no run today, which was probably a good idea anyway.

11-05-25

Run --
7 easy, 4 moderate [5:08, 4:59, 4:55, 4:51], 1 easy, 2 moderate [4:53, 4:56), c/d

Total -- 17.61, 1:42:23

Notes

Probably longer and harder than is strictly wise, but I needed 17.1 to get to 60k for the week so decided to it. Then went on a 3 hour walk with a buddy after showering, so pretty long day in the sun. Hydrated a lot pre, on, and immediately after run, but not judiciously during the walk, so feeling a bit grim now.

Think this is narrowly my longest every run (17.27k back in 2018 the closest).

09-05-25

RDL
150 x 7

Rev Nord
+20 x 7

OAC Partials
BW x 1, 1, 1

Inc Fly
20 x 6

Inc Curl
20 x 11+7+5

Lateral
20 x 16, 14

Dip
BW x 15+7+5

Run -- 4.10k, 29:00

Notes

Bit flat, got the lift done in like 25 mins, just not feeling in the mood for much more than that. Guess I'm really in a gym maintenance phase.

Run 11 days in a row, lol, that's defo a PR, not sure I ever did 6 in a week before this block even. Taking easy days turbo slow definitely helps with that.

Starting an exciting new job in like 10 days' time which will mean more work, so getting as much training in as I can in the run-up. Will see how training adapts to that.

that's interesting, i've heard raves about the bostons as well. was considering a pair because they're allegedly closer to a pre-superfoam-style racing flat like my beloved kinvara ~8-13s. what don't you like about them?

evos are great, though. lightweight, responsive without being too squishy, corner pretty well for high-stack shoes (better than novablast).

- run 55:55, 9.63 km
sore, especially in glutes but also quads a bit. nice recovery pace, HR never went over 136 and averaged 125.

Yeah Boston 12s had rave reviews so I was primed to get them on the cheap when the 13s came out. They just don't quite click for me. The upper/lacing is very weird, and they feel a bit stiff. Much prefer my Zoom 6s for sessions.