Adarq.org

30/3/21

Meditation 1hr
Cycle commute

31/3/21

Meditation 1hr
Walk maybe 6-7k - went to visit my family for the first time in months, took the new pups for a walk, was great.
Run 11.08km 4.35m/km
Chin up 3 x 12
Push up 3 x 35

Today
Meditation 1hr
Cycle commute

Yesterday

Meditation 1hr 45
Run 25.33km 5.43m/km avg pace 619m elevation, prob 90% on trail - didn't plan to go this far but it was nice weather so ended up exploring some new trails.

Body felt REKT after, super cold, tired, shivery. Felt like post run flu. Didn't take amy fluid/food which probably contributed, i only ate 2 squares of dark chocolate and a banana before so maybe that's why.

Today
Meditation 1hr
Cycle commute
Might do yoga later - did 30mins

8/4/21
Meditation 1hr
Cycle commute

9/4/21
Meditation 1hr
Run 10.25km 4.47m/km pace
Push up 2 x 35, 40
Chin up 3 x 12

10/4/21
Meditation 1hr
Run 5.52km 4.51m/km pace
Yoga 30m

11/4/21
Meditation 1hr 10m
Run 9.18km 4.56m/km
Yoga 40m

55km for the week highest in some time

Got a massage gun this week (not theragun just a cheap one from amazon) it's pretty good, beats foam rolling which i just never did cos i hate it.

i got a gun a few weeks ago,  i've tried it all over the years, TENS, foam rolling, spiky ball, etc. But the massage gun is the only thing that actually works if it's going to help, it does. Had super tight lats/erectors/hamstrings on the weekend and i used it in the morning and by the afternoon i felt 'fixed'.  Mine isn't teragun either, was on special on amazon, usually goes for $150 and i picked it up or around $105 ish.

Glad to hear its not just me, the thing really is magic. Mine was omly £55.



Yest

Meditation 1hr
Cycle commute

Today

Meditation 1hr
Cycle commute
Run 10.02km 4.23m/km pace - went for an easy run but felt great so almost PB 10k lol. Definitely seeing huge fitness improvements recently.

Yoga ~45m
Meditation 1hr30m
Couch 2 5k wk 2 with GF (about 8km walk with a bit of jogging)

Gym
Ng chins 2 x 12, 8
Db bp 30kg x 8, 26kg x 12
Ohp 16kg 2 x 10-12
Db row 30kg 2 x 10-12
Curls 14kg 1 x 12
Tri pdown 19kg x 12

Running club - had fun, nice group mostly older guys from what i could gather. They put me in the slower group based on a 5k > 19m but i was probably the quickest in that group. Cinder track felt nice too! First time running in kinvaras in a long time too, felt super quick. App my stride is ridiculous (thanks years of bball/power training haha). They meet Tues and Thurs for speed stuff so def will try make it down once a week. Track is only about a mile from my flat too.

Session was

325m x 8 w/ 2m jog recovery
There and back totalled 10.5k mileage for the evening.

Busy day! Definitely need to be eating more with these activity levels. Currently having wisdom tooth issues though which doesn't help.

went on holiday (for the first time since covid began!!!) fell off the boat a little with logging. spent a few nights at a lovely little cabin in the Scottish Highlands, got one run in whilst i was there and some hiking but mostly quality time with gf. Still on 1hr/day meditation streak - closing in on 100 days now.

yesterday
Meditation 45m +15m
Cycle commute
run 6.5km 4.09m/km pace - listened to an upbeat album and it was dark and raining, felt fantastic and not far off a 5k pb lol.

Today
Yoga ~45m
Meditation 1hr
Run 18.71km 5.06m/km with 291m elevation mostly trail, by far the fastest I've done this route!! hills are feeling like a breeze these days.
did another few K walk/run - finally got gf into running so doing couch 2 5k with her when i can!

got track tomorrow so probably gonna seriously regret the long hilly run ha.

meditation 1hr
Cycle commute
run 5k 5.26m/km pace

feeling beat up to heck. Still got 10k to get in the next couple days snd working long days both too.... need more sleep /food