Adarq.org

29-05-25

Run--
w/u
2 x (11' on / 90" off) [4:33, 4:30]
c/d

Total -- 7.6k, 40:30

+ Chins and dips afterwards

Notes

Legs _still_ sore from Monday, kinda crazy. Less volume here in hopes I can actually be recovered for Saturday.

31-05-25

Parkrun 5k -- 20:06 [3:53, 3:58, 4:07, 4:10, 3:55] according to watch, 20:03 according to Parkrun officially.

Ran to and from the race as well (4.5, about 28 mins each), so 14k total and ~75 mins running, not bad. Will still do an easy 80 mins tomorrow probably.

Notes

Felt good. Tried my hardest not to go out too hard, and knew I was aiming for 20 or so given training and such, and felt good on the day. So hard to find that pace when you don't train it. Was 5 laps of a small park and 600+ people, so I think Ks 3+4 being slow is also partly explained by being bad at dealing with weaving through a big crowd.

Quite a funny course, you run up a like 5% grade hill for 500m, then gain back all that altitue with a 250m downhill, then flat for 250m, then repeat 5x. Makes pacing weird. (GAP/Coros effort pace both give me "3:57 pace" fwiw)

Anyway, was super fun, and really nice to do it with buddies. Turns out I over-estimated the fitness of the others so I actually was the first finisher.

Not used to racing so I think effort wise I definitely left something on the table. That'll come with practice. Everyone had fun and the others do Parkruns pretty regularly, so hopefully I'll improve the mental game with more reps with the boys.

Vindication that my training paces are on point, though, had worried the reason I was feeling cooked this week was that I'd been using too fast paces.

Max HR was 190 (from chest strap), seems plausible given it was ~195 7 years ago. Will adjust some stuff based on that (more w/r/t expectations, don't really use it for pacing).

Eta: same training pace calculator says my easy pace shd be 5:55 to 6:15...lol I just never have it in me to do that in the morning. Plus adjustment for zoom fly 6 vs easy shoe

02-03-25

Run -- 7.55k, 50:01

Notes

bit faster, HR Avg 132, seems more like it.

04-06-25

AM --
1a Chin
30x9+15x8+BWx10,+7

1b Dip
30x5+15x6+BWx6+5

2a Wide-Grip BB Row
80 x 8, 6

2b Decline Deficit Pushup
BW x 16, 12

Lateral
20x13+9+6+4

PM --
Run 7.25k, 46:30

Notes

Woke up before my alarm but too late to do a meaningful run, so go that quick lifting session in.

Run-commute okay, though the first ~2k or so involved a lot of people dodging and waiting at traffic lights (though only ~90s of paused watch time total, so not too bad). Just felt _very polluted_ to be breathing heavily running along some major arterial city roads. Will keep it in the pocket to do now and then though.

05-06-25

Run
w/u
3 x (10' on / 90" off) [4:37, 4:30, 4:37]
c/d

9k, 48:00 total

Notes

The slightest bit of adductor funk on the right side. Was super rainy and I was running late, so I just wanted to get this done asap so first rep was begun only 6 mins into the run. I am generally a warmup sceptic, but perhaps a chilly rainy day is a time to extend rather than cut short warmups. Lesson learned.

is there a way to use back roads, even if it's significantly longer? the few times i've run-commuted, i can take a slightly longer route that ends up on a paved running/biking trail. much more tolerable than the most direct route.

Oh yeah I deliberately took the straightshot route just to see what the shortest possible time would be. Think the first 10 mins of the run are going to involve people dodging more or less no matter what, just in virtue of my office's location. The remainder of the run was chill, though as I said somewhat polluted. Not really any options to avoid pollution other than maybe canals/towpaths, but those tend to be jammed with cyclists at commuting times so not sure that improves anything. River possible but probably doubles the distance, and I like being home early.