Adarq.org

- RDL 80 kg x 10,10

- calf raise 80 kg x 10,10

- core/upper x 1
-- push up x 20
-- hollow body hold x 30s
-- DB row 50 lbs x 20/arm
-- superman x 20
-- lunge plate woodchopper 10 kg x 10/side

should add a lunge/BSS to this, and maybe swap out the woodchoppers for another rotational core thing. otherwise i think it's a good base lifting session.

yeah exactly. races are cool and fun but also hard and a little risky and i'm clearly not 100%.

- run 57:53, 10.45 km
jesus god it's still so hot and humid. T+DI 155. obviously this was a down week, only 51 km/4:31 of running.

so if i'm not going to run the half next weekend, then i think what makes sense is to just swing back into SubT. one tweak i've been considering is shifting the 3x10 (or equivalent) to the middle of the long run on sundays. that would increase one-day workload for that day just a bit, but it'd free up mondays to prioritize weights while preserving rest days on either side of each workout. running seven days a week feels good but i do think it's a bad idea long-term to be doing no weightlifting at all and it's just really hard to make time for both on the same day.

alternatively, i could just try to keep lifting sessions very short, like 20-30 minutes tops, and do a couple a week. something like 2 x 10 RDLs, 2 x 10 calf raises, and a core/upper circuit. it really does feel good to run every day.

13-09-26

Cardio - 1:31:32, 125 hr avg [first half outdoor running, 6.73k in 45:10]

Notes

~45 mins of faster running yesterday, so legs pretty tired today, and left achilles a little sore, so kept this a bit shorter. no pain during the run, which is good, but still a bit tender. yesterday was, on reflection, pretty obviously too much of a step up in terms of quality, but seem to have gotten away with it.

still 8h45m on the week with a day off, lol, so much for a down week. tuesday's workout was lighter than average, at least. maybe i can wangle a 10 hour week some time.

eta: finally touching the intervals.icu score i peaked at pre the last half, this time entirely int the grey zone and with a lot of x-training (which, as noted, typically counts for less score on easy stuff). will be cool to translate that to some more running specific fitness over the coming months as i translate to doing a few more proper workouts on feet.

- 5k parkrun
-- warm up
-- race in 19:23 (watch), 19:28 (official)
-- cool down
feel okay about it. no outright PR and no sub-19, which is disappointing. but most takeaways are positive: achilles felt 100%. final km was fastest (3:49), which was a goal. john davis's heat adjustment calculator gives the equivalent time in ideal conditions as ~18:55, which is positive (T+DI 140 for the race; it's so humid still). and i haven't slept through the night in more than two months, so it was good just to drag myself out there.

11-09-26

AM - Cardio x 1:14:48, 127 HR
PM - Stationary bike x 31 mins, hr unknown but zone 1/2 effort

Notes

wfh lunchtime cardio is such a good midday refresh, can't believe i've been missing out on that