26-09-26
Run
- 1k w/u,
- 4k "low zone 2" [~5:20 pace]
- 1k easy
- 4k "high zone 2" [5:07 down to 4:45]
- 1k easy
- 5 x 2' 5k effort / 2' jog [3:56 down to 3:42]
- c/d (including 3 x ~20 pogos hops, mostly hopping forward rather than up, focussing on quick gct rather than height)
15.81k, 1:26:31
Lift
- RDL, BSS, Reverse Nordic, Hip Airplane (1 set each)
- OAC 90 degrees Isos (2 x max each arm, managed ~20" on left and ~14" on right, which is pretty cool)
- OL Calf +60 x 3 sets, i forget the number (put the plantar pad on the slant board, which both helps stop me sliding and lets me get some of the plantar stuff done at same time, idk how this never occurred to me before)
- weighted chin + 60 x 2, 2 (not really full reps obviously, just deadhanging getting full stretch, then pulling as high as i can, holding for a moment, controlling descent, the bottom is where i feel weakest in OACs so feels useful, and makes the rest between calf sets less boring/miserable)
- OL Calf bent leg + 20 x 2 sets (same setup, and wow this felt weak/shaky! will keep more of these in)
Notes
run pretty good. not 0 pain but not bad. genuinely feel that warmer weather is a factor in the achilles issue, which seems not unreasonable as i guess heat can worsen inflammation? idk just spitballing.
kind of vibed the workout, maybe would have made sense to do something more planned. was fun at least. pretty tired, so maybe it was a bit hard. running in the zone 2 area feels much nicer than plodding around at my 6-6:30 pace. still well under what johnny davis's calculator says for LT1 (assuming i'm still in ~19:00 5k pace, which says 4:30)
did general leg stuff _before_ calf stuff today (and did it all right after the run) -- quite noticable what having tired clues does when standing on one leg with 85% of your bodyweight added for 30 seconds or however long a set takes.
eta: longest run since the half!
