Adarq.org

- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.

hill sprints with an achey achilles day after warning me to be careful 

08-09-26

AM -
gentle progression run [down to 4:30, 4:30, 4:20 for last 3k], 11.22k, 1:00:56, something like 4 x 12 pogos during the cooldown jog
lift - calfs, chins, dips

PM -
stationary bike x 31', 129 avg hr

Notes

0 achilles pain yesterday other than immediately on waking, when it was ~1.5/10. So by far the best achilles day since the half. fuck yeah

today almost 0/10, was similar on waking, some moments ~1.5-2/10 during the run but as good as run of this pace/length has felt in ages, then close to 0 pain rest of the day, even having done a run, pogos and heavy calf work.

wfh today and rainy so instead of a lunchtime walk realised i could just get more cardio in on the bike...idk how this hadn't previously occurred to me.

if things continue to hold up well, i'll probably do a parkrun saturday after next. think it's possible i am in pb shape. would kind of hope so given the amount of training i've been doing. not much fast running, but last few weeks have had some, and the volume has been meaningful...

anyway, not to count chickens before they hatch ,etc etc, tomorrow will be a cross-training day to keep the impact down, then thursday i'll probably also do the session as x-training just in case.

05-09-26

AM

Run
- w/u
- 1k @ SubT [4:07]
- 6 x 2' @ 5k effort (1' walking rest) [3:46 average]
- 1k @ SubT [4:13]
- c/d (including some gym elliptical and pogo hopping plyos)

Lift
RDL - 130 x 5, 5
SL Calf Raise - don't remember exactly, did like 2 or 3 sets dynamic with 50/60kg, then 2 sets of the 4 x (6"/6") setup with +75
Rev Nord - +8 x 5, 4
BSS - +85 x 4, +65 x 8
some abs

PM
Lift - Chins, Dips
Bike - 4 x 4' (1') @ SubT effort

Notes

achilles feeling good, basically nothing during the run, even at pace. similarly, by far the most pop/bounce i have been able to put into pogos and that's with minimal pain as well. that said, this was first time touching proper pace in a while which was maybe foolish, so we'll see how things feel tomorrow.

will try to get 4 x 5' SubT-ish effort on the bike in the PM.

plan is to take a planned rest day on monday, since i've accumulated quite a lot of volume and quality the last few weeks. recording this intention here so i stick to it.

03-09-26

Cardio
- w/u [inc 20' run]
- Elliptical - 10' on / 1' off / 5' on / 1' off
- Stairmaster - 3 x 5' (1' )
- c/d

1:12:55 total

Lift - OL Calf isos, OAC isos

Notes

achilles still feeling pretty good. got a pair of clifton 10s to replace my retired 9s that i have used as walking shoes and kind of wondering to what extent walking in the 9s has been an issue. i walk a lot, and man the contrast between the new 10s and the old 9s is pretty stark, the 9s feel like walking on sponges.

Quote from: Joe on August 31, 2026, 08:18:02 am

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here. 

taunting me.

heh, rare that i sleep past 6.30 even on the weekends, so present me is also feeling taunted

02-09-26

Cardio - 1:05:26, 125hr

Notes

longer run at the start, like 25', achilles feeling good

31-08-26

Cardio - 1:31:27 [of which ~50' running], 128 hr

Notes

0 pain for 95% of the running, 1/10 briefly when jogging home, and 1.5/10 for a minute on the elliptical (think sometimes position just gets a little funky).

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here. 

30-08-26

AM - 10 x 3' (1') on elliptical (plus jogging to/from gym), 1:08:27

PM -
Lift - RDL, BSS, Rev Nord, OL calf ISOs [4 x (4 x 3") + 60kg], OAC isos, dips
Cycle - 4 x 4' (1'), 30' total

Notes

8h41m 'cardio' this week. Achilles totally fine today. Think the two modifications I am going to make: less hard running, less dorsiflexion in lifting, marginally less calf volume. I guess those are all just "reduce the load" variants, but they're ones that keep me happy rather than stop me doing stuff I want to be doing, haha.

Bike actually felt good today, should keep it in the rotation more than I have been!