Adarq.org

27-10-26

Run -- 9.62k, 1:01:18, inc 4 x ~18s strides

Notes

yeah resting monday and easy tuesday before session wednesday seems like the way to go, since this felt not that great.

21-10-26

gym cardio x 1:06:22, 121 hr

22-10-26

run - 8.72k, 57:28
padel - 1h11m, 122 hr

24-10-26

progression run - 17.18k, 1:31:40 [start ~5:45k slowly getting down to 5:00, then last  3 k 4:45->4:30, + 4 x ~25s hill strides

lift - OAC, dips, calves

Notes

was totally wiped out friday morning so nixed it. felt incredible on today's run, though, first few k at 5:30-5:45 at a lower hr than the thursday run, and that's despite having some pretty sore quads from padel.

20-10-26

AM
Run
- w/u
- 4 x (400m @ 5k / 1200m float) [3:51, 3:48, 3:42, 3:41 on, 4:45 float]
- c/d
11.55k, 1:01:19
+ ol calf raises after

PM
gym cardio x 35'

Notes

nice session. will do this 1x week; first progress down to ~4:25 on the floats, then shift 100m to the fast bits.

- 5k race in 18:54 (official), 18:49 (watch)
-- warm up
-- race splits 3:55, 3:51, 3:50, 3:43, 3:34
extremely happy with this. it's a huge PR, almost 30s faster than i ran in the parkrun last month and 13s faster than the chip-timed (but probably short) race i ran in may right after the marathon. conditions were pretty good: cool and overcast but a little windy.

bless you, james copeland.

ETA: couple additional things. first, the negative splits meant that i was passing people in the final 1-2 km; i even sprinted at the end to pass a guy in the last 100m. that was fun! it helps so much to be able to chase people down, feels so much better than being caught. not a new observation, obviously. but it was notable in this race. also, this was my first time using the coros pace strategy function. previously, i'd manually entered pace ranges for each split. this was MUCH better than manual ranges. i will be using it for all races in the future. i missed my set goal of 18:50, but not by much, and i think if it had been still rather than windy i might have gotten there.

finally, i could update my SubT ranges if i wanted to, given the new race result. but given that i'm still running most of them on the slightly hilly loop, i think i'll stick with the status quo and just let them get a bit easier as it starts to be consistently cool outside.

hell yeah dude, huge! first time under 19:00 right? and that's a crazy last 2k 

16-10-26

AM - gym cardio x 1:08:31, 126 hr
PM - run x 5.43k, 33:22

notes

calves still tired, but felt pretty good overall.

^^^ sure, but really i should just get stronger. don't want to need support for a 100kg or for holding a bw dead hang for a minute or what have you.

- run 58:01, 10.43 km
very easy, HR averaged 121. cooler today but still humid.

yeah but also you probably want your hamstrings to be stronger than your forearms

- RDL 95 x 8,6,4
same issue with grip, forgot the ring again. bigger issue is that my grip sucks.

https://www.versagripps.com/collections/versa-gripps

Notes

run -- 11.03k, 1:05:52
lift -- OAC ISO (3 sets +2.5kg), OL Calf Raise (2 sets +60kg), RDL (130kg), BSS (2 sets +60kg), Dips (myo set + 20kg), Tib Bar (2 sets 20kg)

Notes

nice, most of the way back. "only" 6 hours ocardio this week but entirely running. not bad for an ill week etc etc. Achilles feeling basically 100% which is great since there way a fair volume of strides in there this week. Interestingly the issue for me feels like just calf/lower-leg muscular endurance. Kind of surprising since I have done a fair bit of running and I'd've thought that the calf raises would help with that (given all the research on lifting for durability), but could just be an number of factors explaining that. onwards and upwards! cycle tmrw i think, just to give calves a bit of recovery.

training plan is still to do a 5k-ish block in more of the SWAP/JD setup. So Tuesday faster work, Saturday something with alternations/long-fast run. Else just easy and strides. Good way to rebuild and get in 5k pb shape.

true, true. my great-grandfather did write the power of positive thinking, after all.

wtf!