Adarq.org

- supportive speed
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.

leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then

1 month break

Gym work 67

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
50x6
60x6
70x4 (difficult)
50x10

RDL:

60x10
90x7
90x4+4 (left hand middle finger pain, hard to hold the bar)

Landmines (push press):

bar x 10
bar+15 x 10
bar+20 x 10

Bodyweight: 91.0 kg (-0.9 kg)
Exhaustion level: 6/10
Rating: Average

Comments:

First workout in 1 month - I initially wanted to do calisthenics only but I played a bit in the park and didn't like how weak I was feeling so I'm going back to the gym. I don't think the calisthenics are a stimulus good enough for my leg strength. Currently having back right knee pain, neck pain, left hip pain and some lowerback pain.

08-03-26

Run -- 13.72k, 1:26:23

Notes

First legit long run in a while. Felt solid, didn't have the 'bone rattling' sensation at all, which is great. Good that 'durability' feels like it's still somewhat there. This is already at ~target HM length, so extending it from here is all upside.

69k, 6:51 time on feet for the week, 362 load. Fitness has hit 43. All pretty much on pace (well load ahead of schedule, but I realised that would be the case a few weeks ago when I realised that my E calculations were off, and fitness behind schedule due to a couple of meh weeks).

Been lax on strength stuff again, will try to do a little this afternoon. That said, wonder if the quality of this week was partly owing to spare recovery from that. Hmm! Want to keep my muscle in any case, so that sacrifice will have to be made.

Also on that note, BW is coming down. Avg low mid 72s now. Post-Singapore, appetite has totally normalised (less of that constant hunger I was feeling over much of the last few months). Don't know what the reason for that is exactly, but glad for it. I'm fairly lean, but keeping feeling well-fed and energised while dropping to ~70 could be some nice free gains for racing.

07-03-26

Run
- w/u
- 9 x (3' on / 1' off) [4:05 average]
- c/d

12.11k, 1:04:51

Notes

Boom.

ETA: working backards from the 5k time : pace chart in the NST book, recent sessiosn are putting me ~19:00k 5k, which would be a massive PR. 10 weeks to Hackney, now. Really go to try and hit a Parkrun and see how real this is. If I do that next week and hit a big PR, then at like 5 weeks out if I'm still feeling good I might hit some bigger 'special block' type workouts to eke just a little extra and see if I can get to sub 1:25...

06-03-26

Run -- 7.9k, 51:35

Curls, laterals