Adarq.org

20-01-26

Run --
- w/u
- 2 x (2k @ SubT, 1k steady) [4:26, 4:30, 4:47; 4:29, 4:17, 4:59]
- c/d

10.12k, 54:34

Notes

outside, felt decent

18-01-26

Run -- 4k easy, 2k moderate [4:47, 4:40], 1k easy, 2k moderate [4:44, 4:32], cd

10.5k, 57:47 total

Lift -- curls, laterals

Notes

Slowly building back the volume while aiming to keep the intensity back. 5.5 hours on feet/56k on the week.

16-01-26

Run -- 58.08k, 58:11

Notes

real plodding hours there lol. sleep has been awful lately

14-01-26

AM: Run -- 5.01k, 32:01

PM: RDL, Rev Nord, curls, laterals (1 set each)

Notes

Slept through my alarm in the AM (this happens so rarely!) but squeezed that in regardless. 

13-01-26

Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d

Total - 9.5k, 47:17

45 degree back ext + leg ext + chest press + chest-supported rows

Note

Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.

10-01-26

Run -- 9.72k, 1:02:18

Lift -- chins, dips, curls, lateral raises

Notes

First hour+ run since the foot injury, and felt totally fine! If all is well, I'll aim for another oen tomorrow + lower-body lifting. Hype.

07-01-26

Run -- 5.57k, 41:45

Dips + chins

Notes

genuinely thought i was running like 6:30 pace but was apparently 1min/k slower than that. Think this was natural adjustment to amount of ice on the ground. Having got through the run unscathed, I took a pretty heavy fall walking to work. Was a full on pratfall on black ice, fell back, smacked hip, shouulder, elbow and back of head. Shrugged it off + didn't feel like I took much damage at the time, but this evening I'm a bit achy.