Adarq.org

Notes

run -- 11.03k, 1:05:52
lift -- OAC ISO (3 sets +2.5kg), OL Calf Raise (2 sets +60kg), RDL (130kg), BSS (2 sets +60kg), Dips (myo set + 20kg), Tib Bar (2 sets 20kg)

Notes

nice, most of the way back. "only" 6 hours ocardio this week but entirely running. not bad for an ill week etc etc. Achilles feeling basically 100% which is great since there way a fair volume of strides in there this week. Interestingly the issue for me feels like just calf/lower-leg muscular endurance. Kind of surprising since I have done a fair bit of running and I'd've thought that the calf raises would help with that (given all the research on lifting for durability), but could just be an number of factors explaining that. onwards and upwards! cycle tmrw i think, just to give calves a bit of recovery.

training plan is still to do a 5k-ish block in more of the SWAP/JD setup. So Tuesday faster work, Saturday something with alternations/long-fast run. Else just easy and strides. Good way to rebuild and get in 5k pb shape.

true, true. my great-grandfather did write the power of positive thinking, after all.

wtf!

12-10-26

Cardio x 52:36, 125 hr

Notes

kept running to a minimum. legs pretty sore from lifting sunday. feels good, if tiring, to be back on the am grind. 

yep, pretty weird relative to have. that book sucks! i remember him mostly as a decrepit old man that we were forced to spend time with at christmas when i was little. he did have an indoor pool, though, which was cool.

lmao cracking up at this

15-10-26

AM - 4.72k, 31:41
PM - 6.77k, 37:08, including 4 x ~20s strides

Notes

Sleep's been bad this week so had a lie in today. No injury botheration, but calves feel surprisingly tired (so no calf raises). I guess strides are quite demanding!

Did a "strong easy" effort for the PM run, like top of zone 2.

17-10-26

Run
- progressive w/u
- 2 x (2k @ 4:30, 1k @ 5:00) + 1k @ 4:30 / 1k @ 5:00
- 4 x ~15s strides
- c/d

17.14k, 1:28:33

Lift
OAC, dips, OL calf

Notes

proper long run workout, minimal botheration of the achilles. kind of feel like i might be fighting a mild virus again or still the same one ffs. still got mild cough and elevated rhr. got 9.5 hours of sleep, though, and this felt pretty good. lower body lifting tmrw.

fatigue finally above fitness again for first time this month.

20-10-26

AM
Run
- w/u
- 4 x (400m @ 5k / 1200m float) [3:51, 3:48, 3:42, 3:41 on, 4:45 float]
- c/d
11.55k, 1:01:19
+ ol calf raises after

PM
gym cardio x 35'

Notes

nice session. will do this 1x week; first progress down to ~4:25 on the floats, then shift 100m to the fast bits.

25-10-26

Run - 12.29k, 1:13:28
Gym cardio - 29:59, 128 hr
RDL, BSS

Notes

pretty glad to manage (just) over 8 hours in a week with 2 rest days. sticking to monday off, or at least v easy/short/non-impact. might move the vo2 sesh to wednesdays as well to really maximise quality, but we'll see.

28-10-26

Run
- w/u
- 4 x 400m @ 5k, 1200m float [3:45 on / 4:30 rest]
- c/d

12.1k, 1:04:10

OL Calf raises/isos

Notes

same pace for the reps, 15s/k faster on the floats. tough but not too bad. 500/1100 next week!

only run further than this on a weekday a handful of times.

probably elliptical heavy tmrw, calves tired

30-10-26

cardio x 35'

Notes

dead tired

31-10-26

Uphill treadmill threshold (all @ 6% grade)
- w/u (in 1' @ 10km/h to feel out intensity)
- 10 x 4' (1') [starting at 9.0km/h, up by 0.1 per rep, so finishing at 9.9km/h]
- c/d, in 4 x ~20s strides on jog home

1:25:26 total

Lift - RDL, BSS, chins, dips, flyes, rev nord

Notes

still v tired; just a bit demotivated (generally, not just training) atm, and feeling a bit chesty. it'll pass but bleh.

this run was great, though. nailed the intensity, only getting above 170bpm in the last two reps. calves/achilles totally fine with this, perhaps felt better here than with outdoor. certainly my legs felt very fresh during the cooldown and jog home and strides, compared to feeling pretty floppy if i did this amount of volume in a flat ground outdoor run. guess the roches know what they're on about.

well picked a debut marathon -- a trail marathon next october with ~1164m elevation gain lmao. doing it with friends and don't intend to take it super seriously since it's hardly a pb course 



last 5k looks fun.

moving leg lifting back to saturday since i've found myself still being sore tues/wed lately.

anyway, base volume this week not great, but 2 top tier sessions, so onwards we go.