Adarq.org

26-11-25

Jog to gym
Stairmaster x 10 mins
incline treadmill x 30 mins
OL CalF Raise 3 x drop
Jog home

Notes

left foot marginally better, but think it'll take a bit -- calf raises 'sore' but feel 'productive' in that left foot area

enjoying starting this with 10 brutal mins on stairmaster, getting up into 180s for HR. with lower impact stuff sans running don't mind being more free and loose with hr ranges

also feels nice to be doing some lifting regularly

had forgotten you were doing a 50 miler this weekend, incredible effort!

22-11-25

Run -- 12.09k, 1:07:13

Notes

Meh

19-11-25

Run -- 5.44k, 38:49

Lift --
chins
dips

Notes

oof. maybe i'm just training a bit too much, idk

just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.

been reading this too and it's definitely the best running (training) book i've read by a (forgive the pun) big distance

14-11-25

'Run' -- 2.60k, 20:20

15-11-25

Run -- 6.41k, 32:36

16-11-25

Run --13.00k, 1:09:08

Notes

took thursday off, felt a little better fri morning so gave it a go but felt brutal 5 mins in and didn't improve so called it -- was barely able to maintain running pace. think i just had a low-level cold or some other illness. since i had felt exhausted all week, had a like 4-day long headache, one day of throat tickle, but nothing surfacing to the level of 'hey i actually feel properly ill'

spent the weekend in paris, so just did whatever i felt like on runs, touring aobut etc. `bad`week of training but still 5 hours and 52k, so that's a week i'm still very happy with!

11-11-25

Run --
w/u
2 x (10' on / 2' off) @ [4:28, 4:22] + 3 x (3'30" on / 1' off) [4:09, 4:25, 4:17]
c/d

Total -- 11.27k, 1:00:08

Notes

A+ workout by weekday morning standards. Not concerned about variability on the shorter reps, the middle was if anything the hardest effort! super windy today + some bits up vs down a mild hill in the park

09-11-25

Run -- 15.3k, 1:30:58

Lift --
2 x (
1A OH DB Extension
1B Lateral Raise
1C Hammer Curl
)

OL Calf Raise 4 x drop [+44kg, +20kg, BW]


Notes

HR chest strap been weird lately. Took like 2k to register a number above 75, and had a 3k block where it was stuck 165-185. Annoying. I have the watch optical HR turned off, so it shouldn't be a stride lock issue. Not sure what's up with that.

Anyway, first 75k week in the books. Only niggle is left foot pain. Dug out my calf stretch stand thingy. Not for stretching, but to use as a base for OL Calf Raises. The steps near my DBs are too painful to do barefoot with +44kg and the comfortable step far enough away that lugging vest + db to it puts me off from sticking to calf raises. Shd do them 2x week.

ETA: 'fitness' (i.e. chronic training load) is at all time high of 47 per intervals.icu now. previous peak was 46, which was when i got injured end of june -- took a while to rebuild but here we are! big luls in aug/sept meant it took a long time to climb back even with a bunch of big weeks, so i think i'm more than 1 point fitter, and the number will go up plenty fast now that i'm hitting 380+ load weeks regularly.