Adarq.org

09-10-26

AM - 6.05k, 40:03
PM - 5.19k, 27:28

Notes

still not feeling quite 100%, and calves defo tired, but getting there. tomorrow maybe just cycle or x-train just to give calves a bit of rest, then see what's there on sunday. probably also x-train monday.

for pm run just kind of felt like going a bit faster, open the legs up a bit instead of plodding. slower than 6 min ks just not fun rn.

was feeling quite discouraged this am, tbh, like if i get back to full health and i'm not actually any faster now than i was in april/may i'll be pretty bummed.

07-10-26

run -- 6.66k, 41:21

Notes

lol @ me posting about ath fitness the other day, down to 48 now with alleged +14 form and still feeling like crap. fkn viruses.

05-10-26

Run -- 5.01k, 30:46 inc 5 x ~30" strides

Notes

still recovering from the cold, so taking it easy. jsut as well as i probably needed a deload anyway.

02-10-26

Run - 5.43k, 31:07

Notes

overslept my alarm by like 90 minutes, so just did a short, slightly faster, run at lunch. feeling pretty zonked. the allostatic load is high.

Workout 105B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 65x6, 60x6
BSS: BWx8, BWx8, 60x8, 60x8 (30 kg dumbbells, difficult, exhausting)
Landmine push press: barx8, bar+20x10, bar+20x10
Chinups: 5, 5
V-grip pulls to chest: 40x6 (single arm), 64x10
Pallof press: 2 small plates x 10 (each side), 3 small plates x 10 (each side)

Time of workout: 15:15-16:00
Workout duration: 45 min
Exhaustion level: 10/10
Bodyweight: 89.5 kg, but I think it measured wrong
Rating: Fine

Comments: Bench press stuck at 4 reps at 70 kg. Took weight off to maintain some volume, so did the second set with -5kg and the third set with -5kg again. The Bulgarian split squats take everything out of me, those dumbbells in my arms feel very heavy and I have to maintain balance (put my foot on the pads of the hanging crunches machine and I was afraid it would move with me, so I had to be extra careful) and after even the first set I feel like I should go home. I don't know why they are so difficult - it could be balance, my back injury, breathing, lack of stability, I don't know. Very exhausting workout.

i think BSS is more tiring than basically anything other than maybe max deadlifts. i think the combination of grip, one-leg (so have to them twice), balance, big range of motion, and the fact that you can actually move quite a lot of weight just make them really hard. (and then also harder than other lunges and such because you typically do all of one-leg rather than alternating to get some rest)

29-09-26

Run
- w/u (inc 3 x ~15s strides)
- 6 x 3' (2') [4:19, then 3:5x, last rep 3:47]
- c/d (inc stopping 3 or 4 times to do some pogos/plyos)
11.47k, 1:09:37

Lift - OAC, calves, dips, weighted chinup partials

Notes

took ytesterday off after the 10 hour week, pretty tired, and wanted to be fresh for the beginning of the more vo2 focused block. first rep was subt just get stuff rolling, then 5 reps at ~5-8k effort. Not seen HR in the 180s in the AM before.

will progress this to another rep, then maybe do some alternations (aussie quarters or such, will see what's in JD's book or Nate Jenkins blog) keeping Friday as a normal SubT, then weekend chill, maybe some faster long run stuff on Sunday in which case I'd take Monday totally off? eh we'll see how it plays out.

0 achilles pain at any point today, even on waking. we might be through it. still will mix some x-training in tomorrow. but it's time to get fast again. i reckon i can go sub 18 in 5k this year.

26-09-26

Run
- 1k w/u,
- 4k "low zone 2" [~5:20 pace]
- 1k easy
- 4k "high zone 2" [5:07 down to 4:45]
- 1k easy
- 5 x 2' 5k effort / 2' jog [3:56 down to 3:42]
- c/d (including 3 x ~20 pogos hops, mostly hopping forward rather than up, focussing on quick gct rather than height)

15.81k, 1:26:31

Lift
- RDL, BSS, Reverse Nordic, Hip Airplane (1 set each)
- OAC 90 degrees Isos (2 x max each arm, managed ~20" on left and ~14" on right, which is pretty cool)
- OL Calf +60 x 3 sets, i forget the number (put the plantar pad on the slant board, which both helps stop me sliding and lets me get some of the plantar stuff done at same time, idk how this never occurred to me before)
- weighted chin + 60 x 2, 2 (not really full reps obviously, just deadhanging getting full stretch, then pulling as high as i can, holding for a moment, controlling descent, the bottom is where i feel weakest in OACs so feels useful, and makes the rest between calf sets less boring/miserable)
- OL Calf bent leg + 20 x 2 sets (same setup, and wow this felt weak/shaky! will keep more of these in)

Notes

run pretty good. not 0 pain but not bad. genuinely feel that warmer weather is a factor in the achilles issue, which seems not unreasonable as i guess heat can worsen inflammation? idk just spitballing.

kind of vibed the workout, maybe would have made sense to do something more planned. was fun at least. pretty tired, so maybe it was a bit hard. running in the zone 2 area feels much nicer than plodding around at my 6-6:30 pace. still well under what johnny davis's calculator says for LT1 (assuming i'm still in ~19:00 5k pace, which says 4:30)

did general leg stuff _before_ calf stuff today (and did it all right after the run) -- quite noticable what having tired clues does when standing on one leg with 85% of your bodyweight added for 30 seconds or however long a set takes.

eta: longest run since the half!