Adarq.org

- 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.

slept for >10 hours last night, cannot remember the last time i slept that long or woke up that late (9:30). kind of messes up my plans for the day as i'll have to do my workout in the afternoon, when it'll be pretty warm, but guess my body needed it. logging because of how unusual it is.

- MP run
-- warm up
-- 6 x [3 km @ MP, 1 km @ 85% MP]
-- cool down
RPE 8, could have done another set but glad i was done. one downside of doing workouts on that route is that the first "cool down" km is a very steep uphill. sucked today. warm today (73F/23C) but not humid and most of the route is shady. work sets were 4:24-28, and on balance were more uphill than downhill, since i did them on a 2k out-and-back. recovery intervals were 5:02-09 and mostly downhill.

- run 1:17:00, 13.68 km
left calf a little tight and legs pretty dead overall. slept like shit last night, congested and wife told me i actually snored, which is unheard of for me. gorgeous evening.

- specific speed
-- warm up
-- 8 x [3 min @ 106% MP, 1 min jog]
-- cool down
VMOs a little sore (?) and felt the left one during the later reps. not sure what that's about but no pain so not concerned. reps in 4:08-4:11, which is more like 107-108% MP at current estimate, but RPE was 6.5-7 tops, felt like i could have done the whole workout over again. maybe the altitude doped me up, i did spend the past week at ~3000+ meters!

last week

- ski x 4 days (4-5 hours/day)

- treadmill run x 2 days

- strength circuits x 3 days

great fun until it took me 40 hours to get home because of three different perfectly timed storms in three different places, thousands of miles apart from each other. i am very tired.

- run 44:36, 7.80 km
yep, fatigued! been waiting for a workout to make me feel it the next day and got what i was waiting for.

- run 1:12:46, 13.64 km
back to normal-ish, although i felt blah most of the day and had to drag myself out the door for this in late afternoon. the run helped.

- supportive speed
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.

evening

- squat 225 x 4,4
weak, not surprising

- calf raise 225 x 6,6

- superset x 2
-- TTB x 5
-- pull up x 5

something better than nothing.