Adarq.org

25-05-25

Run -- 12.45k, 1:26:52

Lift
1a Chin
30x8 + 15x7 + BWx7+5

1b Dip
30x5 + 15x5 + BWx6+5

2a Wide Grip Pullup
BW x 9  + 6

2b Decline Deficit Pushup
BW x 10 + 7

Lateral Raise
20 x 11 + 7 + 5 + 4

Inc Curl
20 x 9 + 6 + 4

Notes

Rather slow today, but avg hr was like 129, so that's pretty low. yesterday was a bit of a different simulus in being a bit faster than usual (even if the like functional load about the same given rest:work ratio, etc etc), so partly due to that (calves a bit sore), also did like 15k non-running steps yesterday and had a long day, so not surprised if recovery less than 100%

Got home, downed a sugary drink and did the lifting about 10 mins later. Felt like a pretty decent effort given that. Public holiday tmrw, so will do a double, run in AM and legs lifting in eve. Will probs do sessions Mon + Wed, then have 2 easy days and do a Parkrun on Sat to get a 5k benchmark in.

Eta: volume PR (61.1k, 6hr18m). 78-22 split easy-hard in terms of time. nicenice. main avenue to upping load is extending the easy runs. getting a running backpack this week, so commuting to or from work would be a great way to do that

24-05-25

Run --
w/u
9 x (3' on, 1' off) [4:22, 4:27, 4:20, 4:34, 4:18, 4:19, 4:20, 4:21, 4:21]
c/d

10.47/59:41 total

Notes

Not sure what happened on that one rep, lol. Tmrw's long run will be all easy pace.

- run 54:10, 9.84 km, strides 4 x 100m w/ walking rest
lovely morning.

These are from 10 years ago, 10.95m (vs 9.10m now):

<a href="http://www.youtube.com/watch?v=ADtCuN8uILo" target="_blank">http://www.youtube.com/watch?v=ADtCuN8uILo</a>

These are from 13 years ago (obviously much lighter, at around 81 kg or so):

<a href="http://www.youtube.com/watch?v=8H66PNO4kpQ" target="_blank">http://www.youtube.com/watch?v=8H66PNO4kpQ</a>

did the bounds feel kind of slow? it looks like you're spending a long time on the ground, and like your knees come quite far out over your toes before you take off again. not sure why that would be. maybe you're trying to keep them too horizontal?

i'm nobody's idea of a reactive jumper but for comparison, check out these bounds of mine from ten years ago: https://www.youtube.com/watch?v=z8jgmKVlLC8. (skip ahead to 0:20.) i'm quicker off the ground and also going much higher on each one. that was near my all-time peak jumping ability, i dunked like five months after this video.