Adarq.org

14-08-26

Cardio - 1:02:43 total, [15' on / 2' off / 10' on / 2' off / 6' on]
Lift - OAC, DB Planche, dips, calves, some pogos

Notes

achilles not feeling great today either :/ will see what the weekend holds. not going to be linearly improving, i suppose, so probably just a down fluctuation week

03-08-26
cardio x 64'

04-08-26
cardio x 59'
usual lifting

05-08-26
cardio x 61'

two days off recovering from migraine

08-08-26
Run - 5 x 1k' [~4:02 avg]
Gym cardio - 5 x 5'
Lift - chins + planche stuff

09-08-26
Run - 9.3k, 1h2m
gym cardio - 55'
lift - BSS (70kg), RDL (140kg), Rev Nord, calves

10-08-26
cardio x 63'

11-08-26
Cardio - was like 21' hard on stairmaster (10 @ 12, 8 @ 13, 3 @ 14 or something?) + 8'30" hard on elliptical, 1 hour total
Lift - calves, one set each OAC/DB planche

12-08-26
Run - 6.47k, 44:47
Bike x 21'

Notes

two consecutive days off for the first time this year. was message stressed from work and developed a migraine and the after-effects just wiped me out. had a few days off this week and feeling a lot better.

probably should have keep run shorter but there ya go. things are progressing nicely. just need to stay patient + keep up with the calf raises. at least 2x a week for the rest of time

might trial doing my workouts workouts tue/fri/sun this week

01-08-26

Run
- w/u
- 5 x (1k on / 90" off) [4:24, 4:23, 4:24, 4:15, 4:10]
- c/d
7.82k, 42:45

into

Gym cardio
- 3 x (7' on / 90" off) [avg HR 165, first 2 on elliptical, last one incline walking]
- long cooldown
48:15

into

Lift - OAC, DB planche (12.5kg eccentrics, 10kg for reps), RDL, Bulgarian, Reverse Nordic, Calves

Notes

hell yeah? the k reps were pretty easy (HR in 150s for the first slow, low 160s for the last two) since I don't really want to push at all, but felt close to normal.

saw a clip of someone going hard on elliptical and this clued me into how to do it: you have to lean forward and get very close to the handles, YOU you have to hold the handles that don't move, or just very loosely near the bottom of the handles that do move. was able to get to a SubT type HR and effort that felt about the same as running outside, and felt generally comfortable. this technique also let me get the cadence much higher, into the 160s/170s, for that effort, so seems more applicable all around. only downside is that i was very sweaty and this was dripping into the foot rests and started to get slippy towards the end of the second rep, hence switching to treadmill for the last one, lol.

amusing to me that over the last 9 weeks i've averaged ~8 hours a week with ~80-105' of that at SubT (or higher, since I've pushed a few stair sessions pretty hard) and intervals has my fitness score stable/ever-so-slightly declining over that period. i don't take it seriously, but just a funny difference in how it scores HR vs pace-based load. can tell from my running that fitness is not worse, given (a) my calf/achilles complex is obviously not as effective as it was for the half (hence impacting efficiency etc), (b) i'm just out of practice, and (c) it's substantially hotter than when i was running regularly, but my easy pace/effort still seems around the same, workout paces similar etc. let's see how it all translates back when i do get running regularlagain.

30-07-26

Cardio
- w/u (including 20' run)
Stairmaster
- 5' @ lvl 12
- 8 x 1' @ lvl 14 / 1' @ lvl 11 [HR up to 180 max)
- c/d (inc 3 x 20" strides)

total, 1:09:01 

Lift - OAC, DB Planche Press, dips, calves

28-07-26

Run
- w/u
- 3 x (1k on / 90" off) [4:30, 4:17, 4:17]
- c/d (including 4 x 20" strides)

6.58k, 34:52

Lift - OAC, db planche press, calves, pogos, dips

Notes

overslept my alalrm by like 45 minutes, yikes, but first time doing sort of SubT running without pain in a while!  kept strides closer to actual stride effort, thing in the post-half period i had probably been letting them drift towards sprints, which probably contributed to injury

lift pretty abbreviated, one set of everything except calves/pogos

- SubT 3x10 mins
-- warm up
-- intervals @ 4:17, 4:17, 4:16
-- cool down
quite warm and sunny but still not awfully humid. felt pretty good but man the ten minute intervals are boring.

lol yeah, i found all of the workouts boring but especially the 3 x 10'. The advantage was that fewer rests meant they were done sooner. are you doing these all on a track? i would have said that would be extra boring, but I did them on all on a fairly small loop in a park which isn't that much better.

also, props for how much you're getting in with a newborn around!

25-07-26

Cardio
- 30' run w/ 4 x 25" strides (almost pain free!)
- 20' stairmaster @ lvl 12 [170 hr avg]
- 6' easy
- 20' treadmill incline walk @ variety of paces/inclines [163 avg hr]
- c/d

1:27:06 total

Lift -- RDL, Bulgarian, Calves, OAC stuff, dips, incline flyes, Pogos

Notes

was dead tired yesterday morning so skipped workout. got some good sleep so a bigger session today. best run yet, pogos felt pretty good, felt up for doing some light strides, etc. progress is coming along nicely.

hr abnormally high for first ~half of the workout, maybe hr monitor off, maybe i had too big of a breakfast, maybe b/c i had a rest day and things just fresher, but like 180 hr at times on the stairmaster while at like 33 RR