Adarq.org

05-04-25

Got antsy in the evening so did a few sets of preacher curls, some wrist wrench and played around with front lever. Can hold a decent OL front lever. Don't think I've ever done a good full one, which is about same difficulty as OAC depending on anthropometrics, i think?

06-04-25

Run -- 13.55k, 1:25:01

Notes

Beautiful weather. Nice run.

4:36 on feet this week, up a massive 1 min from last week. I guess I did 20 mins on bike as well that I didn't last time. No change niggles-wise, so I might try to add a lil more volume next week.

03-04-25

RDL
150 x 5, 3

Rev Nord
+20 x 6, 4

Incline Bench
80 x 5, 4

Incline Curl
25 x 8, 6, 5

Lat Prayer
45 x 8, 6

Pushdown
45 x 11, 8

Wide Pullup
+20x7 + BWx7

Chest-Supported DB Row
32.5 x 12

Incline Fly
17.5 x 8, 6

Ab Mat
+24 x 15, 11

Stationary Bike x 20 mins [~110 hr based on manually counting]

01-04-25

Run
w/u
5 x (6' on / 1' off) [4:43, 4:34, 4:37, 4:38, 4:45]
c/d

10k total

Notes

Sadly no useful HR data as my watch was having a bad day in that regard. Windy day.

Rare afternoon run. Didn't like it, lunch was still kind of heavy in the stomach.

.21km more covered across the 5 reps this time at similar perceived effort. nice.

30-03-25

Run - 12.29km, 1:19:08 [6:26 avg pace, 139 avg HR]

Notes

Used watch rather than phone GPS for this run. Inclined to think it is more accurate w/r/t pace/distance than phone (certainly fewer random wiggles and jiggles and spikes). I used a new route route so don't have an easy cross-comparison. Will run one of the usuals this week to see.

Anyway 45km, 2 sessions, and 4:35 of running this week vs 39/1/3:49 previously. No niggles or aches other than the mildest weirdness in right ankle, but I think that's sort of inevitable given the number of times I've sprained it. Will monitor, though.

Also, I upped calories like 400/day avg over the last 10 days and dropped almost a kilo, lmao. Weight is so mysterious.

27-03-25

RDL
150 x 4

Reverse Nordic
+20 x 5

Wide Pullup
+20x11 + BWx8

Incline Bench
80 x 5 + 60x8

Lateral
25 x 11

Notes

Super rushed. Glad I got this in, though. Depending on how recovery feels, may hit another [running] session tomorrow, something like 8x3'

25-03-25

Run
w/u
5 x (6' on, 1' off) [1.17, 1.25, 1.21, 1.29, 1.29 k per rep]
c/d

about 10k total running

Notes

Solid workout. HR was like 158, 163, 165, 168, 170 for each rep, so nicely in tempo/just below tempo range.

24-03-25

Reverse Lunge
120 x 3, 3

OAC Negative
+8 x 1 [much better than previous sessions, full control all the way down, if not particularly slow)
+5 x 1

One Arm Hanging Shrug
+10 x 7 [grip the limiter, really, was too lazy to chalk]

Incline Bench
80 x 4
70 x 7 + 60 x 5

Incline Curl
22.5 x 11, 9

Side Bend
55 x 9

DB OHP
27.5 x 6

Wide Pullup
+20 x 9 + BWx8

Ab Mat
24 x 13 + 8x8 + BWx10

Run - 3.2km, 22 mins

Notes

Have got very efficient with the lifting (session takes like 35 mins), so threw the slow easy short run in there just to get some more time on feet.

- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

  Congrats on the PR!