Adarq.org

last night

- treadmill run x 30 mins easy

- squat 235 x 5,5

- calf raise 235 x 6,6

- gettin' old strength circuit

- treadmill run x 30 mins easy

today

- strong run
-- warm up
-- 15 km @ 85% of 5k pace (4:28 average)
-- cool down
RPE 7.5-8, nice. done outside, the ~5 km loop spot is finally clear of snow/ice.

- treadmill progression run x 60 mins
bit of a fail, this was supposed to be 8 mile progression with a fast finish but the treadmill would not let me turn the speed past 8.0 mph. gave an error warning saying, "speed temporarily limited." annoying, but whatever.

- stretch calves

- run 2:24:38, 25.39 km
a little sore from the squats but not bad. ran with a buddy who was not as up for 16 miles as he thought, he just hit a wall with 4-5 miles to go. pace fell off quite a bit as a result. first run outside since the storm two weeks ago.

95 km/just under 8 hours for the week is good. plan calls for a down week this coming week, but i don't really feel like i need it. on the other hand, coming out of that will be the three peak weeks in terms of mileage, so maybe best just to stick to the plan and see where it takes me. maybe i'll do a race on saturday if i'm feeling good.

- treadmill intervals
-- warm up x 10 mins
-- 6 x [5:15 @ 8.7 mph, 1:45 @ 8.0 mph]
-- cool down x 8 mins
RPE 7.5-8, starting to be challenging on the final rep. HR rose gradually into the low 160s.

- treadmill intervals
-- warm up x 4 mins
-- 4 x [4 mins @ 9.1mph, 2 min jog, 4 mins @ 9.4mph, 4 min jog]
RPE 7.5, good stuff

- treadmill run x 60 mins @ 8.0 mph (4:41 km pace, 80% of 5k)

break to get back in line, ~10 mins

- treadmill run x 35 mins @ 8.1 mph (4:36 pace, 82% of 5k)

trying to be sanguine about not being able to really do full runs and workouts on the gym treadmills. i find it super rude when people do more than an hour, if there's a line, so i dutifully stepped off in the middle of this workout and waited my turn again. in the long run, i know it's all fine and it's great that i'm just getting work in at all. RPE 6.

yesterday

- treadmill progression run x 60 mins
started at 6 mph and gradually went up to 8.5 and then 9 at the very end. not exactly the same as a kenyan-style progression run since part of the whole point of those is to go by feel, but adjacent to it. forgot headphones so this was raw-dogged. RPE 6-6.5. HR just touched 160 at the very end.

today

- treadmill run x 54 mins @ 8:27 pace

- superset x 3
-- chin up x 5,5; pull up x 5
-- paused push up x 10

- TTB x 5; hanging L-sit straight leg hold x 10s

- treadmill run x 25 mins @ 8:27 pace

grinding it out, grinding it out.

ran 315 km/195 miles in january, pretty happy about that, especially with the storm disrupting everything.