Adarq.org

30-01-26

AM --
Run - 4.79k, 25:59
Lift - misc upper body stuff

PM --
Run - 4.05k, 20:36

Notes

Feel pretty fatigued lately, had a two day mild head/neck ache, which is usually the sign that I'm little wrung out. Need a proper restorative weekend (which doesn't mean one where I don't train, just need to do some nice and/or fun stuff as well0

27-01-26

Run --
- w/u
- 5 x (1k on / 300m steady) [4:25 avg on, 4:55 off]
- c/d

9.75k, 50:31

Lift -- RDL, Nord, curls

Notes

Meant to be 3 x 1.7 on 0.3 off but i messed up inputting that to my watch, it seems, so winged it a bit.

25-01-26

Run -- 10.23k, 1:01:20

Notes

Nice, good to have a 6:00 easy run at sub 130 HR day after a session + some calf work. Felt pretty decent/robust despite some ricketty feelings at points this week. Kept it shorter because, as I say, no need to rush. Load for the week, per intervals.icu, was at 305, so ~43/day. Peak fitness I reached was 47, so a steady build up from here should get me there in a matter of weeks as long as I am sensible and say under injury thresholds/pay attention to body signals.

23-01-26

Run -- 6.50k, 44:51

Notes

HR in the 110s/low 120s most of this. Kept is very easy and pretty short. Want do to a bit more volume this weekend, but trying to keep the rebuild conservative stil. Aiming for ~25k over the weekend for ~60k on the week.

21-01-26

Run -- 8.12k, 52:33

Lift -- chins, dips, OL calf raise

19-01-26

Cardio x 45 mins [jog to gym, 20 mins elliptical, 10 mins row, jog home]

Lift - cable row, machine chest press

Notes

Left foot a little sore and just generally a little ricketty feeling this morning, so opted for some lower impact stuff. Run tmrw.

17-01-26

Run -- 9.57k, 1:00:20

Lift -- Chins, Dips, OL Calf Raise, RDL, Reverse Nordic

15-01-26

Run --
- w/u
- 5k @ ~4:30
- c/d

Total - 9.7k, 49:45

Notes

Just felt like picking up the pace a bit. Not too hard, what iirc nate jenkins calls `fundamental tempo`