Adarq.org

13-12-25

Cardio--

Run 15 mins, 2.5k [to gym + treadmill, almost 0 pain!]

Stairmaster x 100 flights in 15:41, wrist HR saying 175 avg, with some ventures into the 190s -- hard for me to say if that's accurate, but RR was in the 40s and this felt like a near race effort

30 more mins between easy treadmill incine walking + some slightly higher effort elliptical

Lift --

One Leg 45 degree hip extension
Leg Extension
Cable Row
Pec Deck
OL Calf Raise (+22.5kg -- also less pain than usual here on the left!)
lateral raise

jog home

Notes

nice nice nice, not out of the woods yet but foot feeling a lot better, optimistic that i'll be able to sprinkle in a bit of running and be back to normal soon enough. also felt fit/sharp on the treadmill jog, so feeling good that i'm doing enough to keep fitness

sub 15 for 100 flights would be a `fun` goal -- pretty brutal effort today

09-12-25

50 mins cardio, of which 20 hard

calf raises + rdl + lateral raise + curl

10-12-25

45 min easy stationary bike

chins + dips

Notes

foot getting a bit better, doesn't hurt too much when i jog to them gym, though doing the big toe-focussed calf raises still causes some pain -- the sign for me will be when those stop causing any irritation

07-12-25

35 mins stationary bike, z2 mostly, last 5 a bit harder

+ a more thorough lifting sesh

05-12-25

Cardio - 40 mins pretty hard
OHP
Curls
Calf Raise

Notes

ok 95% sure this is just bad plantar fasciitis. heavy calf raises 3x week it is.

02-12-25

45 mins cardio, of which 20 hard

OL calf raise x 3 sets

30-11-25

60 mins cardio, 30 mins full body lifting

26-11-25

Jog to gym
Stairmaster x 10 mins
incline treadmill x 30 mins
OL CalF Raise 3 x drop
Jog home

Notes

left foot marginally better, but think it'll take a bit -- calf raises 'sore' but feel 'productive' in that left foot area

enjoying starting this with 10 brutal mins on stairmaster, getting up into 180s for HR. with lower impact stuff sans running don't mind being more free and loose with hr ranges

also feels nice to be doing some lifting regularly