Adarq.org

that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-13
-- cool down
T+DI 141 but overcast and drizzly. felt good. wore AP4s, i'm trying to do at least one workout a week in them to keep myself habituated to supershoes.

evening

- BSS 40# x 10,10/leg

- SLRDJ 40# x 8,8/leg

- SL calf raise 20# x 10,10/leg

- DB row 40# x 20

- DB OHP 40# x 5

- DB russian twist 20# x 10,10

- curl 20# x 10/arm

- tricep kickback 20# x 10/arm

07-07-26

Run/walk -- 29:39, ~2:1 ratio, felt okay
Incline Treadmill -- 11' easy, 10' @ 5.5/15% (146 hr, but ~29/30 RR)
Stairmaster -- ~30 mins, was like 8' + 4 x 3' of hard work, with arbitrary rest in between (hr in the 160s/170s)
run/walk home
Lift -- OAC neg, chins, dips, calves+rehab

Notes

cannot bear the idea of cycling into the void, so rejoined gym to have more options with cardio equipment. so much easier (for me) to get into a rhythm with treadmill walking or stairmaster. fitness is clearly a lot stronger compared to last batch of stairs/walking, which is nice, and i haven't even started getting the specific adaptations yet. (noting i did the 60 steps/min in 130s hr back in dec, will try that out soon and see where that puts me now, will try to dig up numbers of treadmill)

so like just under 90 minutes of cardio this morning, lol. keep waking up early because of the heat + new gig has a lot more flexbility with working from home means i have more time for 'luxurious' morning sessions.

yesterday felt like crap, weekend that was busy socially + a fair amount of training + introducing BSS meant I was super sleepy (i am rarely _sleepy_ as opposed to just tired) + quads were wrecked. got an extra 30 mins of sleep (all i could manage) and took an extra long walk in the morning, felt nice.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:19
-- cool down
T+DI 149, very muggy. at least it's not gonna be a hundred fucking degrees today.

- run 1:41:13, 17.84 km
T+DI 155 but this felt really good. allowed myself to focus on feel and breathing and not worry about HR drift. still ended up averaging 129 bpm but maintained pace better overall and was faster than i'd have been if constantly checking the watch. hamstrings a wee bit sore from the RDLs yesterday. no stiffness or discomfort in lower leg, yay.

04-07-26

AM
Run/Walk -- 41:30, about 2:1 walking:running, pretty quick average pace, 4:30-5:00/km, focusing on cues from the session -- knee drive and forward lean kind of tricky to go super slow while emphasising; pretty minimal pain (almost 0), kept reps shorter though, which helps
Lift -- OAC negs, chins, dips, calves

PM
Cycle -- 6 x 6' (1'), 48:15 total
Lift -- RDL, BSS, Rev Nord, curls

Notes

BSS I just cut ROM a little bit to avoid the right hip pain. felt good. good to do one-leg stuff and glute-focussed stuff, esp one where i have room to load up more.

https://www.doctorsofrunning.com/2019/07/running-movement-impairments.html

eta: one interesting thing as that running with these cues did mean a drop in cadence. normally on easy runs i'm ~86-88, and threshold ~92-94. Today was 83-87, so easy or slower, while running 4:30-5:00 pace. interesting!

eta2: does seem like overstriding while also being a mid-foot striker with high cadence is an usual combo