Adarq.org

18-01-18

Morning BW: 72.2kg

Workout

Run - 2.89mi in 34:55, including some strides in last .4 mi or so

Avg HR - 151bpm

Notes

No workout today. Shall try to lift+run tomorrow. Maybe just upper body lifting, heh. Lots of walking yesterday and today. Calves still a bit sore.

Went for a run in the end. Bit of a wash. Legs dead from long walk and not much feeding. Hopefully feeling rejuvenated tmrw.

16-06-18

Morning BW: 72.4kg [I guess there's that <72.5 weigh-in I was planning for Monday, haha]

Workout

Run - 4.42mi in 45:08 [10:33, 10:01, 9:35, 10:02, then slow jog remainder @ ~11:45 pace]

Avg HR - 158

Notes

I realise now this is 4 runs in 5 days! Calves feeling it and right foot definitely asking for some rest. No run tomorrow, then. Maybe some upper lifting, though.

Resting HR sitting in low 50s.

13-01-18

Forgot to weight self again. I'll get into this habit again soon!

Workout

Run - 5.21mi in 54:38

Notes

Basic idea was 2 easy miles, 1 hard mile, 2 easy miles. The hard mile was 6:31, which is time I am happy with! It's not quite full out, but it was not at all easy.

Avg HR - 160, though HR during the mile was in the 190s and I apparently got up to 201. I kind of wonder if the wrist-based HR monitor is really that accurate. I'm getting a sense of what easy running feels like so I'm not too bothered, but I'm nevertheless suspicious.

I know I said I was going to lift but right now running is more fun so I decided to run. The gym sucks at the weekend too, so I may keep lifting to like 2xWeek and on weekdays for now.

https://runsmartproject.com/calculator/ this calculator says my 6:31 mile suggests a 22:12 5k. That'd be nice. That's like 7:10 pace. Sounds possible if hard. I reckon for now that I'm probably better over shorter distances than long because of time spent lifting and not doing cardio. Gotta get that base built up.

Further, that calculator also suggests I should be running my training at around 9:30 pace. If my max HR is above 200, as this suggests, then my running so far may have been too slow. I can usually recite some random lines of whatever while running 155ish, haven't tested much at 160, but perhaps easy/conversational could be faster at the moment than I'm giving myself credit for. Overanalysis of this is pointless since the data is potentially cruddy, but still.

12-01-18

Morning BW: 72.8kg

Workout

Run - 3.66mi in 39:22

Avg HR - 148

Notes

Faster and longer than last run, though I guess this was fasted/morning rather than too soon after a meal. Feeling pretty good. Little bother from right ankle, so I think it is strengthening up nicely. May try to squat/lift in the morning and then run in the evening tomorrow. Should at least squat, though.

Looking forward to running consistent <10min/miles at <150 hr.

11-01-18

Morning BW: 72.4kg

Workout

Neutral-Grip Chins
BW x 4
+10 x 5, 5, 5

Wide Grip Pullups
BW x 8, 7

Barbell Row
50 x 10, 9, 9

Low Incline DB Press
12 x 6
20 x 10, 10, 6

DB OHP
12 x 11, 9, 7

Lateral Raise
8 x 11, 11, 11

EZ Bar Curl
25 x 8, 7+1, 6+2 [+x means I cheated the weight up and controlled the eccentric for x reps]

Rope Pushdown
16.25 x 12, 12, 12

Notes

I need to make sure I eat at least something, a banana, before morning workouts. Really flagging after the rows.

08-01-18

Morning BW: 72.8kg

Workout

Run - 3.98mi in 48:28

Avg HR - 153

Notes

Super slow! Legs pretty sore from squatting yesterday so I'm not surprised. Right ankle/calf not super happy with me. I have two pairs of shoes -- one quite lightweight and one more supportive, and I wore the lighter ones today. I should probably stick to the more supportive ones until more adapted to steady state running. Also, I think I should probably keep runs most of my runs abit shorter, closer to 35 mins, for now.

Delt soreness remains very intense.

06-01-18

Morning BW: 73.2kg [scale died so switched to a different one that typically gives a higher reading that the other one did]
Waist: 32.5"

Workout

Run - 4.28mi in 49:01
Avg HR - 152

Notes

Furthest run yet. Ankles feel basically fine after, nicenice. Tomorrow will try to lift, probably will do squats + upper body, to ease in to lower lifting slowly, as you suggest adarq.

I am very sore.

(switched to miles b/c that's how running distances have been conceived in my brain for a long time)

04-01-18

Workout

Run -- 6.01km in 42:28

Avg HR - 147

Notes

A truly easy run. Whenever I restart running my right ankle gets a bit sore from the first couple of sessions but then is fine. Probably should have started off truly easy rather than running at the pace I did the other day given this.

Will try to get in an upper body lifting session tmrw.