Adarq.org

18-01-26

Run -- 4k easy, 2k moderate [4:47, 4:40], 1k easy, 2k moderate [4:44, 4:32], cd

10.5k, 57:47 total

Lift -- curls, laterals

Notes

Slowly building back the volume while aiming to keep the intensity back. 5.5 hours on feet/56k on the week.

16-01-26

Run -- 58.08k, 58:11

Notes

real plodding hours there lol. sleep has been awful lately

14-01-26

AM: Run -- 5.01k, 32:01

PM: RDL, Rev Nord, curls, laterals (1 set each)

Notes

Slept through my alarm in the AM (this happens so rarely!) but squeezed that in regardless. 

13-01-26

Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d

Total - 9.5k, 47:17

45 degree back ext + leg ext + chest press + chest-supported rows

Note

Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.

10-01-26

Run -- 9.72k, 1:02:18

Lift -- chins, dips, curls, lateral raises

Notes

First hour+ run since the foot injury, and felt totally fine! If all is well, I'll aim for another oen tomorrow + lower-body lifting. Hype.

07-01-26

Run -- 5.57k, 41:45

Dips + chins

Notes

genuinely thought i was running like 6:30 pace but was apparently 1min/k slower than that. Think this was natural adjustment to amount of ice on the ground. Having got through the run unscathed, I took a pretty heavy fall walking to work. Was a full on pratfall on black ice, fell back, smacked hip, shouulder, elbow and back of head. Shrugged it off + didn't feel like I took much damage at the time, but this evening I'm a bit achy.

05-01-26

Run -- 7.67k, 49:09

Calf raises + RDLs + Rev Nord

03-01-26

Run --
- w/u 2k
- 2k moderate [4:57, 4:59]
- 1k easy
- 1k subT [4:34]
- c/d

Total -- 8.73k, 49:44

Lift --
Chins + Dips drop set

Notes

Decent. Keeping the 'workout' days pretty light until I'm more confident in foot. No need to rush anything. In the spirit of that, do my leg lifting tmrw, since I will try for a longer run if my foot is up fort it and don't want to go into that with wobbly legs