Adarq.org

24-08-26

Cardio - 59:00, 122 hr

Notes

almost half running, achilles feeling pretty decent

22-08-26

Cardio -
Run - 2 x 3k, w/ 90" rest [4:11-4:20], 9.39k, 48:13 total
Elliptical - 5 x (4' on / 1' off) [HR in 160s], 50:05 total w/ extended cooldown

Lift -
OL Calf - +55 x 5, 4, 3
BSS - +80 x 5, 4
RDL - 130 x 5
Rev Nord  - +8 x 3 + BW x 3
then a few more sets of high rep calf raise stuff (10-30), probably did too much

Notes

Interestingly, both of the cardio segments worked out as 49 load on intervals.icu; i guess it's just easy running that gets a higher load score for me vs corresponding hr efforts for just 'cardio'.

20-08-26

Cardio
- w/u (run ~24')
- 2 x 10' @ lvl 12/13 on stairmaster (SubT effort)
- 4 x 2' on / 1' off on elliptical (3/5k-ish effort? above threshold certainly)
- c/d

1:13:43 total

Lift
a couple OAC isos and a couple, brief, heavy OL calf isos, and some pogos one and two legs

Notes

Felt like giving my calves a rest so pulled back the lifting and extended the cardio. achilles feeling pretty good!

18-08-26

Cardio - 10' on / 2' off + 5 x (1' hard / 1' float) + 2 x (3' on / 1' off), 1:00:26
Lift - calves, OAC, dips

16-08-26

AM -
Run - 3 x 2k (90") [~4:22 average, 164 hr avg] (8.88k, 45:42 total)
Elliptical - 3 x 7' (90") (43:37 total)

PM -
OL Calf Raise (highest angle on slantboard)
+50 x 5, 4, 3
+20 x 10, 8

OAC
1 from 130 degrees (L), 90 degrees (R)
+5kg negative x 1, 1
BW negative x 1

BSS
+70 x 6, 5

RDL
140 x 4

Rev Nord
+8 x 3 -> BW x 5

DB Planche Raise
10 x 3 sets (uhh forgot to count)

Notes

Solid ~90 mins of work with 47' of quality. 8hr46m on the week, a 5 min PB (exactly 80-20 too  ). Tried a different style of elliptical (think I complained about it before?) -- don't like it for easy stuff (surprisingly hard to get up to ~75 cadence at an easy effort even on the lowest setting), but it's more comfortable for workouts somehow.

Not certain that I prefer this way around vs Thur/Sat for sessions. Will have to see how it plays out.

Will lift in the evening.

long weekend cardio sessions so relaxing/restorative. imagine how good they'd feel if i was actually outside jogging about in the nice weather for the whole time lol.

eta: nice to actually have a lifting session where I was at leisure enough to pay attention to loads and reps etc. achilleses felt great, no pain whatsoever even on very heavy, high stretch, paused calf raises. let's see how they are tomorrow though, lol. had got up to +70 at the medium angle on the slantboard and that's a faff to load (vest + belt + db), but I can do +50 with just vest+belt, so if the tendons are accepting if then time to grind that. Interestingly, this is a rare exercise where right side is probably 1-3 reps stronger than left; could be indicative of stage of recovery for the two?

got to say, having good cardio fitness makes BSS a lot less miserable.

14-08-26

Cardio - 1:02:43 total, [15' on / 2' off / 10' on / 2' off / 6' on]
Lift - OAC, DB Planche, dips, calves, some pogos

Notes

achilles not feeling great today either :/ will see what the weekend holds. not going to be linearly improving, i suppose, so probably just a down fluctuation week

03-08-26
cardio x 64'

04-08-26
cardio x 59'
usual lifting

05-08-26
cardio x 61'

two days off recovering from migraine

08-08-26
Run - 5 x 1k' [~4:02 avg]
Gym cardio - 5 x 5'
Lift - chins + planche stuff

09-08-26
Run - 9.3k, 1h2m
gym cardio - 55'
lift - BSS (70kg), RDL (140kg), Rev Nord, calves

10-08-26
cardio x 63'

11-08-26
Cardio - was like 21' hard on stairmaster (10 @ 12, 8 @ 13, 3 @ 14 or something?) + 8'30" hard on elliptical, 1 hour total
Lift - calves, one set each OAC/DB planche

12-08-26
Run - 6.47k, 44:47
Bike x 21'

Notes

two consecutive days off for the first time this year. was message stressed from work and developed a migraine and the after-effects just wiped me out. had a few days off this week and feeling a lot better.

probably should have keep run shorter but there ya go. things are progressing nicely. just need to stay patient + keep up with the calf raises. at least 2x a week for the rest of time

might trial doing my workouts workouts tue/fri/sun this week

01-08-26

Run
- w/u
- 5 x (1k on / 90" off) [4:24, 4:23, 4:24, 4:15, 4:10]
- c/d
7.82k, 42:45

into

Gym cardio
- 3 x (7' on / 90" off) [avg HR 165, first 2 on elliptical, last one incline walking]
- long cooldown
48:15

into

Lift - OAC, DB planche (12.5kg eccentrics, 10kg for reps), RDL, Bulgarian, Reverse Nordic, Calves

Notes

hell yeah? the k reps were pretty easy (HR in 150s for the first slow, low 160s for the last two) since I don't really want to push at all, but felt close to normal.

saw a clip of someone going hard on elliptical and this clued me into how to do it: you have to lean forward and get very close to the handles, YOU you have to hold the handles that don't move, or just very loosely near the bottom of the handles that do move. was able to get to a SubT type HR and effort that felt about the same as running outside, and felt generally comfortable. this technique also let me get the cadence much higher, into the 160s/170s, for that effort, so seems more applicable all around. only downside is that i was very sweaty and this was dripping into the foot rests and started to get slippy towards the end of the second rep, hence switching to treadmill for the last one, lol.

amusing to me that over the last 9 weeks i've averaged ~8 hours a week with ~80-105' of that at SubT (or higher, since I've pushed a few stair sessions pretty hard) and intervals has my fitness score stable/ever-so-slightly declining over that period. i don't take it seriously, but just a funny difference in how it scores HR vs pace-based load. can tell from my running that fitness is not worse, given (a) my calf/achilles complex is obviously not as effective as it was for the half (hence impacting efficiency etc), (b) i'm just out of practice, and (c) it's substantially hotter than when i was running regularly, but my easy pace/effort still seems around the same, workout paces similar etc. let's see how it all translates back when i do get running regularlagain.