Adarq.org

- specific speed
-- warm up
-- 5 x [1 km @ 103-105% MP, 1 km @ 90% MP]
-- cool down
pretty easy, although humid and warm again this morning: T+DI 138. RPE 6, had to concentrate to run the recovery intervals slow enough. Rx was 5-6 and i definitely had 6 (or 7+) in me, but i had to go to the bathroom so badly that i called it at 5 and ran home. barely made it. 

Plyo 2 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint
2x30m flying sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
3x5 single leg depth drops (small box, around 15 cm)
3x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Comments: Very cold outside. I left a 20 kg kettlebell with a bike anti-steal mechanism and I found it vandalized - the kettlebell was smacked with rocks and the lock was stuck with sticks. Other kids were around spitting left and right where I trained, because these days that's normal - kids have no fear and they can afford to do anything - they think they're untouchable.

Anyway, I did my sprints at 100%, because I just can't run slower - I go all out or not at all. That's just how I roll. The plyos were good but there is some right Achilles pain. Overall, pretty good, considering the conditions.

2/13/26 Friday
Treadmill 30 mins 2.38 miles

2/18/26 Wednesday BW = 189.0
Push up 25, 25, 25, 25.
Pull up 5, 5, 5, 5.
Dip 15, 15, 17.

2/19/26 Thursday
Squat 3x185, 8x185, 5x195, 5x195.
Deadlift 5x185, 8x205, 10x205, 10x205.

2/20/26 Friday
Treadmill 45 mins 2.26 miles

2/24/26 Tuesday
Treadmill 45 mins 3.26 miles

2/25/26 Wednesday
Squat 3x185, 1x205, 3x225 MSEM, 5x205,
5x195, 8x185.
Dumbest lunge 11x40, 11x40, 11x40.

2/26/26 Thursday BW = 189.2
Treadmill 45 mins 3.46 miles

2/27/26 Friday
Push up 25, 25, 25, 25.
Chin up 6, 6, 6.
Dip 20, 20, 20.

3/3/26 Tuesday
Pull up 7, 6, 5, 5.
Push up 25, 25, 25, 25, 25.
Row 12x70, 12x70, 12x70,

3/4/26 Wednesday BW = 188.8
Treadmill 50 mins 3.54 miles

3/5/26 Thursday
Squat 3x185, 5x185, 5x185, 8x185.
Deadlift 5x185, 5x205, 5x225, 8x225.

3/6/26 Friday
Pull up 6, 6, 6.
Treadmill 45 mins 3.51 miles

3/11/26 Wednesday BW = 187.8
Push up 30, 30, 30, 30,
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.

3/12/26 Thursday
Treadmill 45 mins 2.45 miles

3/13/26 Friday
Treadmill 45 mins 2.46 miles

3/17/25 Tuesday
Push up 30, 30, 30, 30.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.

3/18/26 Wednesday
Treadmill 45 mins 2.30 miles

3/19/26 Thursday
Push up 30, 30, 30, 30.
Chin up 6, 6, 6, 6.
Dip 20, 20, 20.

3/20/26 Friday
Treadmill 45 mins 2.40 miles

3/24/26 Tuesday
Push up 35, 35, 35, 35, 35.
Pull up 5, 5, 5, 5.

3/25/26 Wednesday
KB gorilla row 12x30, 12x30, 12x30, 12x30
Ab leg raise 20, 20, 20, 20.
KB clean and press 5x30, 7x30, 8x30, 8x30.

3/26/26 Thursday BW = 189.2
Treadmill 45 mins 2.33 miles

3/27/26 Friday
Push up 36, 36, 36, 36.
KB clean and press 10x35, 10x35, 10x35.
Dip 20, 20, 20, 20.

3/30/26 Tuesday BW = 189.4
Push up 40, 40, 40.
Pull up 5, 5, 5, 5.
Kb gorilla row 12x35, 12x35, 12x35, 12x35.

4/7/26 Tuesday
Push up 40, 40, 40, 40.
Chin up 6, 6, 7.
Kb clean and press
12x35, 12x35, 12x35, 12x35.

4/8/26 Wednesday BW = 187.4
Treadmill 30 mins 1.67 miles

4/9/26 Friday BW = 187.8
Push up 42, 42, 42, 42.
KB gorilla row 12x35, 10x40, 10x40, 10x40.
Dip 20, 20, 20.

4/14/26 Tuesday
Chin up 8, 8, 8
Dip 20, 20, 20.
Push up 30, 30, 30, 30, 30.

Had to get deeper in the flexibility and stretching game. Had really regressed in that sense and was feeling it.
Been working body weight for the last bit, and trying more kettlebells. So far I am liking it!

https://drive.google.com/file/d/1DQ1WSO8kxlkMaBPGFBdSKDYu-rCfevx7/view?usp=sharing

3 week vacation in thailand/philippines. was still able to do 1-2x per day workouts. thailand has very good equipment on their gyms.

yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.

<a href="http://www.youtube.com/watch?v=ta9NlxdLla4" target="_blank">http://www.youtube.com/watch?v=ta9NlxdLla4</a>

Did you see that he did an interview with Alec Blenis? Watched it last night and it's pretty cool. Thinking I might introduce some of the 'long fast-ish continuous runs' for my Saturday workouts. I did a lot of them back in 2017 and results were good then, and of course Nate Jenkins is a big advocate.