Adarq.org

19-03-25

Run - 3 x 2k on, 1 min off @ "comfortable hard" effort [9:41, 9:33, 9:32]
+ warm up and cool down shuffling for 9.81k total

Single Leg Calf Raise
+16 x 10+6+4 + BWx10 [RLRL etc no rest]

Notes

Plan was 3 x 9' on / 1' off, but despite setting up the intervals on my watch, I just accidentally selected normal run mode. Realised after the watch ticked off a second km rep during the first interval. Luckily the timings basically line up perfectly.

The effort level was somewhere under threshold, 'comfortably hard', sort of the "minimum level where I have to mouth breath" etc. Per watch, HR for reps was ~163, 166, 170, which seems about right if my max HR is still in the low 190s.

Felt good after the last rep, effort was still comfortable and was happy to keep on jogging, and by the time I was home I basically felt fresh as if I'd just done an easy run.

Calf raises for achilles protection and some running economy benefit. I feel like running the day _after_ doing this would suck, so aiming to regularly do them day before a non-running day. Done barefoot and off the end of a step to (a) get some foot strengthening in (defo felt the muscles in the arch working towards the end, so that's good) and (b) to get a good stretch

ETA: left watch on windowsill to find location before run and that fixed any issues i was having. huzzah

21-03-25

Run - 6km in 40 mins

22-03-25

EZ Curl
2 sets @ 42.5
1 set @ 37.5

EZ Tricep Ext
2 sets @ 42.5
1 set @ 37.5

DB Planche Raise
1 set @ 7.5 with bench flat
1 set @ 7.5 with bench inlince, drop set @ 5

Ab mat drop set
24 -> 8 -> BW

Bike 22 mins

Notes

Really easy effort yesterday, had a couple of niggles that have all cleared up today. Still felt I should give stuff a little bit of rest today, so did some vanity work + a bike.

Could be fun to work towards planche so tried those out. Flat gets more stretch so better for general strength, but if you set up an incline you can make the hard point be at exactly the same joint angle you use for a tuck planche etc [within the bounds of how small the gaps in your incline options are]. Very hard to keep shoulders protracted, but ain't going to say no to some serratus hypertrophy if that comes of this.

24-03-25

Reverse Lunge
120 x 3, 3

OAC Negative
+8 x 1 [much better than previous sessions, full control all the way down, if not particularly slow)
+5 x 1

One Arm Hanging Shrug
+10 x 7 [grip the limiter, really, was too lazy to chalk]

Incline Bench
80 x 4
70 x 7 + 60 x 5

Incline Curl
22.5 x 11, 9

Side Bend
55 x 9

DB OHP
27.5 x 6

Wide Pullup
+20 x 9 + BWx8

Ab Mat
24 x 13 + 8x8 + BWx10

Run - 3.2km, 22 mins

Notes

Have got very efficient with the lifting (session takes like 35 mins), so threw the slow easy short run in there just to get some more time on feet.

funny, we ended up doing very similar workouts today, just with the sets and duration flipped.

27-03-25

RDL
150 x 4

Reverse Nordic
+20 x 5

Wide Pullup
+20x11 + BWx8

Incline Bench
80 x 5 + 60x8

Lateral
25 x 11

Notes

Super rushed. Glad I got this in, though. Depending on how recovery feels, may hit another [running] session tomorrow, something like 8x3'

30-03-25

Run - 12.29km, 1:19:08 [6:26 avg pace, 139 avg HR]

Notes

Used watch rather than phone GPS for this run. Inclined to think it is more accurate w/r/t pace/distance than phone (certainly fewer random wiggles and jiggles and spikes). I used a new route route so don't have an easy cross-comparison. Will run one of the usuals this week to see.

Anyway 45km, 2 sessions, and 4:35 of running this week vs 39/1/3:49 previously. No niggles or aches other than the mildest weirdness in right ankle, but I think that's sort of inevitable given the number of times I've sprained it. Will monitor, though.

Also, I upped calories like 400/day avg over the last 10 days and dropped almost a kilo, lmao. Weight is so mysterious.

01-04-25

Run
w/u
5 x (6' on / 1' off) [4:43, 4:34, 4:37, 4:38, 4:45]
c/d

10k total

Notes

Sadly no useful HR data as my watch was having a bad day in that regard. Windy day.

Rare afternoon run. Didn't like it, lunch was still kind of heavy in the stomach.

.21km more covered across the 5 reps this time at similar perceived effort. nice.

03-04-25

RDL
150 x 5, 3

Rev Nord
+20 x 6, 4

Incline Bench
80 x 5, 4

Incline Curl
25 x 8, 6, 5

Lat Prayer
45 x 8, 6

Pushdown
45 x 11, 8

Wide Pullup
+20x7 + BWx7

Chest-Supported DB Row
32.5 x 12

Incline Fly
17.5 x 8, 6

Ab Mat
+24 x 15, 11

Stationary Bike x 20 mins [~110 hr based on manually counting]