Adarq.org

23-02-26

Run - 7.19k, 47:20

Notes

Jet lag killed me last night, so this felt awful. Also got stuff pre- and post- work next couple days so angsting a bit about how I'm gonna fit running in without going into more sleep debt. Might just have to bite the bullet and accept the lack of sleep and wake up 45-60 mins earlier than usual to fit things in.

oh! i hadn't customized it at all (wasn't aware you could, although i guess now that i think about it i realize that's one of the things people like about intervals.icu). updating to prioritize pace, HR, power in that order and entering 4:17 as my threshold pace* changes load to 641 for last week. that makes much more sense!

ETA: also, my "fitness" graph is now firmly in the green zone, whereas before it had been almost exclusively grey, except for long run days. that's what i get for using a primarily bike-oriented platform as a runner, without trying to figure out how to make it work. idiot.

*using john davis's threshold (defined as "fastest pace that produces metabolic steady state"), and his estimate that that's 90% of 5k race pace.

i think that definition of threshold is closer to LT1 than LT2, with the latter what sirpoc recommends (i.e., in his book, he says just use whatever https://vdoto2.com/calculator/ outputs for 'threshold' in the training tab). That said, I don't think it makes much difference, though, as long as your consistent with what you use and update it when you have major fitness changes.

On which note, I should do a Parkrun this weekend to see if my training and load paces are reasonable.

22-02-26

Run - 9.39k, 59:12 [outside]
Lift - Pulldown, chest press, machine OHP, flyes, cable row
Cardio - 29:03 [elliptical, ski erg, jog home]

Notes

During c/d of yesterday's run + a bit of today's run I had a bit of what I call the 'rattly bone man' feeling while running, so called an audible and finished up in the gym. Took a page from LBSS's book and sandwiched lifting in the middle. Think the way I lift -- all drop sets, no rest other than time taken to change load on machine or find the next machine and get set up -- makes the back-half cardio feel pretty hard since I build up a ton of lactic acid. For instance, HR took a good while to drop to the 120s even at what I know is an easy effort on the elliptical. No idea what the impact of this is in terms of training load or effect, but noting it anyway.

Tried the ski erg for the first time. It felt (surprisingly) very fun. Sadly it's about as unspecific to running as it's possible for cardio to be, but I definitely prefer it to any other non-running indoor cardio modality.

ETA: 344 load, 6:30 time on feet, 61k. Fully back in the swing of things. Target avg load for last 3 weeks was 332, and I hit 321 (1 and 3 slightly high, 2 a down week for travel). This coming week should look basically the same as this past week with a slightly different SubT split, will go for 3x9 4x6:30, 8x3

20-02-26

Run -- 6.69k, 45:37

Notes

After several days of heavy tropical rain, finally a dry (but still cloudy, muggy) morning, so got outside again. Ran through the Botanic Gardens, very beautiful and rather hilly so pace was pretty much a crawl between that and the weather. Fly tonight and back early AM, so providing I'm not too stiff from being crammed into economy seats for 13 hours, should be good to hit up My 8 x 3' tmrw.

- supportive speed
-- warm up
-- 5 x [1600m @ 90-92% 5k, 400m @ 80% 5k]
-- cool down
well, i'd been complaining about workouts being too easy. this one was a solid RPE 8. nice. reps were right on 4:15-4:16 pace, spot on. a few of the recovery intervals were a little slow, more like 77% (4:48 instead of 4:41), but the last one was right on the money.

my fav style of workout from the nate jenkins school of alternations!

17-02-26

Run
- w/u
- 3 x (10' on / 2' off) [13.7kmh]
- c/d

Total 56 mins

Lift -- Back Extension, Leg Press, OL Calfs, a bit of beach muscle stuff

Notes

Bought a Li-Ning Red Hare 9 Pros. It's like if you took the Evo SL and added the best parts of a Hoka shoes (wide base, nice upper). A++ and half the price of equivalent shoes.

15-02-26

Run -- 9.02k, 54:45

Lift -- full body mix of gym machines

Notes

Outside today. Got a taste of the LBSS experience, as its 80F and 80% humidity here. Didn't feel as awful as expected, but legs a bit tired from two days of session-y type running in a row. Bit behind target for the week but feel like I'm ahead of expected fitness and adaptation, so not concerned.

13-02-26

Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d

-- 10.1k, 52:00 total

Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals

Notes

In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.

On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).