Adarq.org

- climb x an hour-plus

- squat
back didn't feel right

- knee PT

- suitcase carry +50

dips x 10,10

- run 42:28, 7.52km
nice and easy

- track intervals
-- warm up
-- 2 x 1200, 2 x 1000, 1 x 800 @ 5k pace; 400m jogging rest
-- cool down
upper legs quite sore. average pace for the reps consistent at 3:51-3:53. felt myself flagging a little on the final 400 of the last two reps but sped up instead of slowing down, which felt good.

- climb x ~45 mins
so weak. technique didn't feel terrible but, big shock, climbing once every ten days or two weeks is not a great way to build specific fitness. still, had fun.

- squat 225 x 4,4
lmao

- DB SLRDL +35 x 8,8/leg

- dips x 10,10,10

- TTB and tuck planche holds x a few sets

- knee PT

- run 1:31:46, 16.16 km
without planning too carefully, and actually running a slightly different route than i'd meant to, absolutely nailed ten miles door to door (10.04, to be exact). high-five! this route has 207m total elevation gain, including one long (>1 mile pretty much dead straight) and steep climb. that equates to less than half of the rate for the 50k i signed up for in october. gonna have to start finding some alternatives with more hills.

knees felt 100%. also, first run in adidas evo SL. liked them, will continue to use for long runs.

- run 27:56, 5.34 km
to gym

- PT
added a couple of new exercises: a convoluted standing single leg clam shell thing and BSS. also added a new band exercise for traps/scap mobility that may help with the headaches.

- superset
-- pull ups x 5,5,5,5
-- dips x 10,10,10
deliberately skipped last set of dips

- TTB x 5

- windshield wipers x 5/side

- run 20:20, 3.49 km
home from gym, the more direct route.

T+DI 144, here comes summer. also, the "thick" posterior knee feeling was back just a little...in my left knee. huh. i ran through it and it mostly went away.

thanks

went to PT yesterday. she gave me another couple of exercises, and then we shifted to talk about my recurrent headaches. got a couple of exercises to do and one needle in my upper trap. i'll go back in a couple of weeks to check in. although...

knee clicking back this morning when i went to run. stopped after a few feet. will do my PT and try again in the afternoon.

also, i still have a headache from the weekend. after reading around a bit, i think it might be to do with salt intake. i don't think it was too dehydrated after the race but it's definitely possible that i was (maybe still am?) hyponatremic. seems sweat composition is stable regardless of sweat volume, so might be worth getting it tested.

glad to hear it!