Adarq.org

26-03-26

Run
- w/u
- 4 x (6' on / 1'30" off) [4:20 avg]
- c/d

10.47k, 57:52

Notes

two reps ~4:08, two reps ~4:30. half with wind, half into the wind. Wind is just brutal here lately I'm so tired of it. Was feeling a bit tired so dropped the last rep and did a longer cooldown for a similar total volume.

that's interesting, i just bought it as well, along with the sirpoc book. building a small collection, lol. and yeah 100% agreed re: indexing.

24-03-26

Run
- w/u
- 3 x (10' on / 1'30" off) [4:25 avg]
- c/d

10.92k, 56:59

Lift - one set each of various upper body things

Notes

Legs heavy, unsurprisingly.

Windy af today. Was like 4:15 with the wind and 4:30 into it.

Picked up Bakken's book on Norwegian training, too. He suggests that the 10' reps are both (a) the most important and (b) the hardest threshold suggestions, and so suggests doing them on Thurs rather than Tuesday, especially if, like the weekend warrior that I am, you do a weekend-weighted training schedule. Interesting! My tuesday sessions are certainly usually the lowest quality so maybe I'll make that swap.

These fitness books, esp the self-published ones, would really benefit from indexing.

- run 44:33, 7.83 km
slow and very easy, legs felt tired and probably more tired than they feel. very annoyingly, this got me to a training load of 597 for the week, per intervals.icu. did put me over 90 km, at least.

half marathon race next sunday. john davis suggests going all-out in races so that's the plan. i've got one other workout this week (16x500m @ 108-112% MP, on wednesday) and otherwise will probably dial back mileage a little so that i'm at least a bit fresh for the race. bit nervous about it tbh, i want to be faster but i don't really feel faster yet.

Not too surprising to not feel fast(er) with 600 training load on you! i think with a rasonable taper from lighter easy days, you'll have plenty in you for th half

Gym work 71

Hip thrust:

60x10
90x10
120x8
120x8
120x8
90x10

Bench press:

20x6
50x6
60x6
65x6 (difficult)
65x6 (very difficult)

Bodyweight: 90.8 kg (same)
Exhaustion level: 10+/10
Rating: Bad

Comments:

Extremely tired. Felt dizzy during the bench presses so stopped and went home. They seem to be flaring up my back injuries.