Adarq.org

05-09-26

AM

Run
- w/u
- 1k @ SubT [4:07]
- 6 x 2' @ 5k effort (1' walking rest) [3:46 average]
- 1k @ SubT [4:13]
- c/d (including some gym elliptical and pogo hopping plyos)

Lift
RDL - 130 x 5, 5
SL Calf Raise - don't remember exactly, did like 2 or 3 sets dynamic with 50/60kg, then 2 sets of the 4 x (6"/6") setup with +75
Rev Nord - +8 x 5, 4
BSS - +85 x 4, +65 x 8
some abs

PM
Lift - Chins, Dips
Bike - 4 x 4' (1') @ SubT effort

Notes

achilles feeling good, basically nothing during the run, even at pace. similarly, by far the most pop/bounce i have been able to put into pogos and that's with minimal pain as well. that said, this was first time touching proper pace in a while which was maybe foolish, so we'll see how things feel tomorrow.

will try to get 4 x 5' SubT-ish effort on the bike in the PM.

plan is to take a planned rest day on monday, since i've accumulated quite a lot of volume and quality the last few weeks. recording this intention here so i stick to it.

- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:07-14 w/60-120s walking rest
-- cool down
last two rest periods were longer to bring HR down. T+DI 156. legs felt fine, but it was so hot and i want to be able to run hard on sunday so i cut the last two reps.

03-09-26

Cardio
- w/u [inc 20' run]
- Elliptical - 10' on / 1' off / 5' on / 1' off
- Stairmaster - 3 x 5' (1' )
- c/d

1:12:55 total

Lift - OL Calf isos, OAC isos

Notes

achilles still feeling pretty good. got a pair of clifton 10s to replace my retired 9s that i have used as walking shoes and kind of wondering to what extent walking in the 9s has been an issue. i walk a lot, and man the contrast between the new 10s and the old 9s is pretty stark, the 9s feel like walking on sponges.

Quote from: Joe on August 31, 2026, 08:18:02 am

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here. 

taunting me.

heh, rare that i sleep past 6.30 even on the weekends, so present me is also feeling taunted

not just advocating for but doing, IIRC!

yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-23
-- cool down
out at in-laws' again, adjusted watch to give myself a bit more space to slow down on the uphills. went well. pretty hot and humid but the trail i run on out there is almost 100% shaded.