Adarq.org

- dreadmill x 10 km

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
chinups x 9,8; spiderman push ups x 5,4

09-01-26

Run --
- w/u
- 2 x (1k @ 5:00, 1k @ 4:08) + 2k @ 5:00
- c/d

Total - 9.81k, 51:14

damn, how's your head?!

thankfully fine! had a bit of a sore spot at the back (likewise hip, elbow and shoulder) but seemed to get away with it overall! Probably distributing the impact across those four places rather than hitting any one in particular...may have played a role in taking yesterday off, though.

- run 57:17, 10.27 km
right hip bugging a little.

07-01-26

Run -- 5.57k, 41:45

Dips + chins

Notes

genuinely thought i was running like 6:30 pace but was apparently 1min/k slower than that. Think this was natural adjustment to amount of ice on the ground. Having got through the run unscathed, I took a pretty heavy fall walking to work. Was a full on pratfall on black ice, fell back, smacked hip, shouulder, elbow and back of head. Shrugged it off + didn't feel like I took much damage at the time, but this evening I'm a bit achy.

- track workout
-- warm up (strides x 3)
-- 4 x [3 min @95% 5k, 1 min jog, 2 min @ 5k, 3 min jog]
-- cool down
standing rest after third set because the running club takes a picture every week and the timing lined up just right with that rest period. RPE 7. kept average pace in range on each rep (4:05-4:06 and 3:56), except the last set was a little too fast (4:00, 3:53), i guess thrown by the standing rest.