Adarq.org

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.

Gym work 97

Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x3 (difficult), 80x5, 80x5 (heels NOT elevated, narrow, deep)
Half squat (explosive): 80x5, 80x5
Bench press, narrow grip: 20x5, 50x5, 60x3, 70x4, 70x4, 70x4, 50x12
Hip thrust: 60x10, 90x10, 110x10, 130x5 (tired), 90x10

Workout time: 14:20-15:30
Workout duration: 1h10min
Bodyweight in the morning: 89.6 kg (+0.5 kg)
Exhaustion level: 11/10

Comments: Hip injury is still there but I could do 3 reps with 100 on the squat so it's a bit better, I would say 85-90% there. Tried deeper squats with 80 kg without my heels elevated and could do them well, even with a narrower stance, so it's a matter of strength, not mobility, when I can't do them with a heavier weight. I will try to pursue this stance and depth, because I don't like how unstable I feel when I raise my heels on something.

On the bench I simply couldn't do a 5th rep on any of my work sets but could get 4 reps on all three of them.

Once I got to the hip thrust 45 minutes already passed from my workout, so I was already tired. Still, got quite a volume there.

- run 58:05, 10.46 km
legs a bit dead to start out but felt okay after a couple km. was worried that i had run the SubT session yesterday too hard, given the conditions, but HR topped out at 164 and averaged in the mid-150s for the second and third sets so guess it was okay.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:23-24
-- cool down
run around midday and school is back in session so had to do on streets instead of track, i.e., with terrain/elevation change. slower than i've been as a result. on the plus side, less boring.

23-08-26

Run - 10.09k, 1:05:56
Gym cardio - 58:45, 122 avg hr

Notes

Was worried I had overdone the achilles yesterday since the left side was pretty sore in the evening. Basically pain free today and running was totally fine. First 10k run in a good while! And 10 mins more on the backend of the gym cardio, too. Especially pleased since I probably did like 8-10 sets of calf raises to near failure -- first meaningful calf DOMS in a while.

Said this last week as well, but man I just feel so good after long super easy session (with a bit of carbs in there). Just so relaxing.

Upper lifting later.