Adarq.org

06-12-25

40 mins stationary bike, zone 3 ish

15 mins kettlebell complex (lunges in various directions, swings, clean + jerk, some one-leg balance-y stuff)

04-12-25

Cardio x 45 mins, of which 15 hard
Chins
Dips
Leg Press

Notes

hmm left foot pretty sore still/not much improvement, may have to actually see someone about it :/

01-12-25

Run -- 7.03k, 43:12

Notes

nice nice

27-11-25

cardio x 45 mins
ohp x 2 sets
chins x 2 sets

25-11-25

Cardio x 40mins (jog to gym, stairmaster, elliptical)
Leg press x 2 sets
Chest press 2 x drop
Cable row 2 x drop
Curls 2 x drop

24-11-25

Chins, dips, KB swings, KB OHPs, OL calf raises, like 20 mins of stuff

Notes

just not feeling it these last couple days, did this to get something in.

left foot been pretty sore last few days, so probably makes sense to give it a proper rest. really focused on pushing through big toe (vs tendency to drift towards outer foot) on calf raises and that seems to have really 'activated' whatever is sore in my left foot. might return to the mid-summer gym-focused stuff, bit more lifting and more low-impact cardio, until the zest returns and the foot recovers.

took couple days off. Needed some extra sleep and such.

goal: get more sleep, increase time on feet/mileage.

plan: reduce to 1 or 2 workouts a week (or at least down from 90 mins to 60 mins of intensity) + run-commute both directions a few times a week. that's a nice double of ~7.5k runs each way with plenty of time in between. running to work gets me probably an extra hour of sleep, and if i want that run to be a bit longer, i can jsut take a different route and still get more sleep than i currently do.

will have to do some experimenting with how much i feel comfortable putting in my smoothie (may take out flax and/or reduce berries) and how long before i head out i need to consume that, but otherwise think this'll be a good move