Adarq.org

02-10-25

Cardio --
w/u
3 x (6' @ 4:24 / 1' off) [157/162/163 Avg, 167/170/172 max]
2' off
12' hard incline walk [163 Avg, 171 max]
c/d

Lift --
Calf Raise 2 x drop
Leg press 2 x drop
Machine Press 2 x drop
Lat Prayer 3 x drop
Pushdown 2 x drop
Machine curl 3 x drop

Notes

Going to try to keep the intervals slightly on the easier end, i.e. more time at the mid 160s rather than crossing over into 170s. Looking over data on intervals.icu, think I progressed better/felt less tired when I was doing that, and injuries picked up as I let it drift harder.

29-09-25

Run -- 9.34k, 59:26

30-09-25

w/u
2 x (10' on / 2' off)
2 x (5' on / 1' off)
c/d

Toe press x 2 sets
Calf press x 2 sets
Leg press x 2 sets
Cable Row x 4 drop
Chest Press x 3 drop
Leg Curl x 2 sets

Notes

new gym is 2x price but a lot nicer. it's still cheap b/c the other place was genuinely absurdly cheap (i got a membership like 33% off from their normal rate, iirc). has a sauna which i guess i might use at some point.

Quote from: Joe on September 28, 2025, 08:02:15 am

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

with no warning? i almost can't imagine a membership-based business going out of business without sending an email blast. is it like a garage gym or something?

genuinely no idea. it still seems shut/locked as far as i can tell. cancelled my direct debit and emailed the head office to say why so i am not out any money here, at least. it's a branch of a pretty big chain too, so really weird! it had sort of been going downhill over the last month (slower repairs of equipment, stuff seemed a little less clean, towels for wiping stuff down refilled more slowly, understaffed) but I assumed that was going to change...luckily for me/unluckily for them, there are a crazy density of gyms in my area.

- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.

it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.

sounds like a fun course! i think it's super cool that you get out for multi-hour runs pretty regularly, hope to get to a place where I can do that myself as well!

also, props on the half marathon last weekend! 1:34 in a 'hard workout' is pretty baller

27-09-25

Run --
4.31k, 23:15
5k, 23:30
3.9k, 22:31

Notes

So, run to park, do the parkrun, then coffee etc run home. One friend hit a PB, which is awesome. Neither I nor my other friend at the event felt like doing hard, so we ran together as this sort of tempo-ish pace. Sensible, I think, don't want to push the PTT too far. No pain at all, so that's good! Certainly most running volume in a day for a while.

25-09-25

w/u
3 x 1k on 1' off [4:22, 4:26, 4:15]
a few off [see notes]
incline walking
10' on
2' off
6' on
c/d

Lat pulldown 3 x drop
Machine dip 3 x drop

Notes

nice. idk when i last did full reps outside lol (everything pre-treadmill was outside). if this is my actually level of fitness i'll be a little annoyed given i did a fair bit of training even though there were some down periods since june. hoping it's just a lack of 'specific outdoor running fitness' and that that will catch up with general leg/lung/heart gain.

almost got ran over during the off period. was jogging and a driver i made eye contact with from a good distance decided to try to speed through rather than stop at the zebra crossing. fuckhead. he was lucky i am spry.

22-09-25

61:26 cardio, ~20 outdoor running, finish up on treadmill, 129 avg HR

Pulldown 3 x drop
Pec Dec 3 x drop
Machine OHP 3 x drop

23-09-25

W/u
6:45 run
2' off
8:15 incline walk
2' off
8:00 incline walk
2' off
4' run
1' off
3' run
c/d

Calf Press x 3
OL Leg Press x 1
Cable Curl 3 x drop
Cable lateral 3 x drop
Cable OH Ext 3 x drop

Notes

nice, plenty of running in there and felt solid. Felt pretty tired so took Sunday off. May try out a parkrun on saturday, with the effort I put into it tempered by how things are feeling.

the toe-muscle in lower leg felt pretty sore/tired (especially felt it during the hard incline walk segments) so just did normal calf stuff

19-09-25

Cardio - 65mins
Machine Chest Press 4 x drop
Wide-grip cable row 4 x drop

Notes

Was 35 mins outdoor running to arrive at gym for incline walking. First run in Arahi 7s. Very stiff ride but feel great.

17-09-25

Jog to gym
60 mins treadmill walk [130 hr avg]

Cable Curl 3 x drop
Cable lateral 3 x drop
Cable oh ext 3 x drop

jog home

Notes

0 pain today  will try out all w/u and c/d for tmrw's session as running, but actual work incline walking

pretty interesting soreness today from the toe-stuff. at like laterial/posterior calf area. turns out that's where the muscle that controls the big toe is. makes sense, since the thumb muscle is sort of in analogous place in the forearm (though closer to the elbow, where this is closer to the ankle).