Adarq.org

15-06-25

Run -- 14.26k, 1:36:02

Notes

Avg HR 131, warm but not crazy, so pretty comfortable. Doing this day after 10x3'+lifting makes it a good 'durability'/muscular workout.

59.9k in the end lol, if i'd realised i'd've run 100m further for the arbitrary goal

13-06-25

Run -- 8.10k, 57:56

Notes

Sadly no longer cool even for first thing in AM runs. 7 min kms to keep HR sub 130 lmao.

Felt it a little yesterday when walking home, a couples time on the run and then a couple times while playing with my cats in the evening, just like a weird "gunked up" feeling around the right popliteus. Have had issues with that ages ago. Hopefully it clears up on its own.

Last day I did no exercise was 20 April!

11-06-25

1A Chinup
30x9 + 15x6 + BWx idk lost count but like 6 sets

1B Dip
20x8 + 15x5 + BWx idk lost count but like 6 sets

Lateral
17.5 x idk a bunch of sets + 5x20

Notes

Just did sets of dips and chins until I couldn't do 3 full reps of chins. Took a while.

First day without a run since 12 May (and 28 April the last before that). Just needed a lie-in this morning. Then decided to prioritise lifting this evening. Sesh tmrw I guess.

08-06-25

Run -- 12.53k, 1:22:12

Notes

66k, 6:37 time on feet this week. Nice.

 Mixing units, but that's the first 40 mile week I've ever done. No deliberate effort to extend things, just got a bit more efficient with morning routine so those runs had the space to be a bit longer. No plans to extend things either, for a while, just settle here and see what happens.

Maybe I'll take the long run out to 90-100 mins now and then. I'm nominally training for a half in October (though really just training to be faster generally without any peaking in mind), so makes sense for LR to be at least as long as I am aiming to do that in (1:25-1:30 I guess  I'm thinking atm, since those map to ~18:30-19:30 5k, which I think given my training/current rate of improvement is a reasonable range to expect to be in).

Noticed that sometimes my HR Strap disconnects from watch if I wait to long to start. Wonder if that happened at the 5k (was like 20 mins milling around between arriving and starting the race, and I don't remember if I checked to re-pair the strap) and if so if the HR reading I got from that race is just stride-locked nonsense. Coros app a bit opaque when it comes to telling you whether a device was connected for a give neffort, as far as I can tell so far.

ETA: Average 3450 kcal last week and that was enough to maintain weight. That said, even with cereal, nut butter, smoothies, and biscuits that's just a lot of effort and a bit of a struggle digestion-wise. Might just go with the grace of god and return to appetite-based eating and just ride this where it takes me. Shouldn't lose too much muscle given I'm still keeping up a reasonable effort lifting wise.

07-06-25

Run --
w/u
10 x (3' on / 1' off) [avg for reps: pace - 4:13; HR - 156; max HR - 168]
c/d

Total -- 11.54k, 1:02:37

chill like 30 mins

Lift --

1A Chin
30 x 9, 7, 5 + BW x 10

1B Dip
20 x 8, 7, 5 + BW x 5

RDL
150 x 5, 4

Zercher
120 x 4, 3

2A Wide-Grip BB Row
80 x 9, 8

2B Incline Fly
17.5 x 10, 8

3A Lateral Raise
17.5 x 14, 10, 8, 6

3B Hammer Curl
17.5 x 7, 5, 4

Notes

Running RPE was like 3-4/10. Felt like I could keep going at that pace indefinitely. First rep was 4:22 as I was feeling it out, and the rest were all 4:11-4:14 pretty much. Guess this is the difference between (a) rolling out of bed, going to the bathroom, drinking a glass of water and starting the run vs (b) getting an extra hour of sleep, having my breakfast smoothie, chilling for an hour then going when I feel ready. Plus also fitness.

Max HR of 168 shows it was very controlled, since that's like 87% max hr, so almost certainly sub LTHR. IIRC, LTHR for running is usually ~87-90% of max HR (so ~167-173 for me). However, the wizardry of intervals.icu insisted that, based on maintaining an avg of 181 for >20 mins during my 5k race, my LTHR cannot be below 177. Tbh based on feel, I think 170 is closer to reality. Ah well doesn't really matter, key is that I am pretty sure that (a) I did not overcook this workout and (b) I do not think I am generally overcooking workouts. Better to go too easy than too hard esp when you're within the ballpark.

Did 8 of the reps on the crappy cinders track in the park that LBSS may recall. Half clockwise half widdershins. The bend of the track has an adverse camber (worse on one of the bends than the other). During the clockwise reps, the right adductor expressed mild displeasure when turning with the adverse camber. Not surprising, since in general my right leg seems to get annoyed when the ground is uneven such that it is higher on the right than the left. Got genuinely 0 idea about what course of action that suggests, and it's never an issue, but I defo do find myself trying to keep right on flat or marginally lower ground when I have the option.

Lifting solid. Might reduce weight slightly on RDLs, just not getting the ROM I want post-run when tired and stiff.

ETA: May experiment with exercises (1) and (3) from this insta post: ?img_index=3

05-06-25

Run
w/u
3 x (10' on / 90" off) [4:37, 4:30, 4:37]
c/d

9k, 48:00 total

Notes

The slightest bit of adductor funk on the right side. Was super rainy and I was running late, so I just wanted to get this done asap so first rep was begun only 6 mins into the run. I am generally a warmup sceptic, but perhaps a chilly rainy day is a time to extend rather than cut short warmups. Lesson learned.

is there a way to use back roads, even if it's significantly longer? the few times i've run-commuted, i can take a slightly longer route that ends up on a paved running/biking trail. much more tolerable than the most direct route.

Oh yeah I deliberately took the straightshot route just to see what the shortest possible time would be. Think the first 10 mins of the run are going to involve people dodging more or less no matter what, just in virtue of my office's location. The remainder of the run was chill, though as I said somewhat polluted. Not really any options to avoid pollution other than maybe canals/towpaths, but those tend to be jammed with cyclists at commuting times so not sure that improves anything. River possible but probably doubles the distance, and I like being home early.

well, once you introduce RPE and grade adjustments then i think we're not that far apart. what i'm trying to get away from is thinking about pace full stop as the main target measure for a workout. power would be better than HR, i gather, but, as you said, it's not as easily available. but pace+RPE tracks pretty closely to HR for me, i think. interesting point about magness and houston, do you remember which video that's from, or where you read it?

Yeah we probably basically agree. I definitely don't think a workout is only good if I hit my paces (and I'm certainly not going to push into red zone to hit it; I'd rather be too slow than too fast). Just a matter of what tool is used to dial in that "right intensity" feeling in the absence of something like lactacte/power.

ETA 3: there is an all-comers track meet near me the last weekend in august. hmmmmmmm...........

do it! track meets as an adult seem hard to come by

03-06-25

Run --
w/u
5 x (6' on, 1' off) [4:34, 4:26, 4:24, 4:24, 4:26]
c/d

10.35k, 54:50 total

Notes

Solid. Might finally try running home from work tmrw just to mix things up.