Adarq.org

- long fast run
-- warm up
-- 10 km @ 90% MP (4:55 avg)
-- 8 km @ 92% MP (4:48 avg)
-- 9 km @ 94% MP (4:44 avg)
-- cool down
RPE a solid 8 despite never really breathing hard, definitely felt the fatigue building up in my legs. average paces were more like 90-93-95% of MP, which is fine.

- run 1:12:46, 13.64 km
back to normal-ish, although i felt blah most of the day and had to drag myself out the door for this in late afternoon. the run helped.

04-03-26

Run -- 8.19k, 55:04

05-03-26

Run
- w/u
- 4 x (6'30" on / 1'30" off) [4:09 avg]
- c/d

9.56, 48:12

Notes

Well, that's a crisp pace! Same effort, same HR, just had some bounce somehow.

- supportive speed
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.

evening

- squat 225 x 4,4
weak, not surprising

- calf raise 225 x 6,6

- superset x 2
-- TTB x 5
-- pull up x 5

something better than nothing.

03-03-26

Run
- w/u
- 3 x (10' on / 2' off) [4:25 avg]
- c/d

10.65k, 54:51

Lift -- chins, dips, curls, laterals

Notes

Weird sesh, some slow segments but mostly due to some bits being uphill with wind etc.