Adarq.org

28-12-25

Run - 40:33, 7.3k
Stairmaster x 20 mins
Ellipptical x 10 mins

+ calf raises

23-12-25

Cardio x 50 mins (oh which 20 mins zone 3/4 -- did 105 flights on stairmaster in those 20 mins)

+ full body lift

25-12-25

Run -- 9.34k, 48:00 [2k warmup, 2k @ 4:40, 1k easy, 1k @ 3:57, 1k easy, 1k @ 4:24, cooldown]

Calves + Dips + Chins after, up to +30kg for the OL calves now

felt great! that 1k rep was very controlled feeling, too, as was the 4:24. Guess all the very hard stairmaster means i will have hopefully kept a decent amount of top end fitness. done just enough to maintain.

Foot felt 95% on the run, and soreness much lower than usual on the calf raises. getting back to it!

21-12-25

Run -- 32:05, 6.19k, uptempo (4:30ish) for ks 2-4

Lift -- chins, dips, OL calf raise

Notes

Foot not really getting notably better, so after meeting up with LBSS in the AM, decided to just get back to running  as long as foot isn't getting worse. Just got to stick to calf raises and other rehab type stuff too!

15-12-25

60 mins cardio (of which 25 moderate) + some lifting

13-12-25

Cardio--

Run 15 mins, 2.5k [to gym + treadmill, almost 0 pain!]

Stairmaster x 100 flights in 15:41, wrist HR saying 175 avg, with some ventures into the 190s -- hard for me to say if that's accurate, but RR was in the 40s and this felt like a near race effort

30 more mins between easy treadmill incine walking + some slightly higher effort elliptical

Lift --

One Leg 45 degree hip extension
Leg Extension
Cable Row
Pec Deck
OL Calf Raise (+22.5kg -- also less pain than usual here on the left!)
lateral raise

jog home

Notes

nice nice nice, not out of the woods yet but foot feeling a lot better, optimistic that i'll be able to sprinkle in a bit of running and be back to normal soon enough. also felt fit/sharp on the treadmill jog, so feeling good that i'm doing enough to keep fitness

sub 15 for 100 flights would be a `fun` goal -- pretty brutal effort today

09-12-25

50 mins cardio, of which 20 hard

calf raises + rdl + lateral raise + curl

10-12-25

45 min easy stationary bike

chins + dips

Notes

foot getting a bit better, doesn't hurt too much when i jog to them gym, though doing the big toe-focussed calf raises still causes some pain -- the sign for me will be when those stop causing any irritation

07-12-25

35 mins stationary bike, z2 mostly, last 5 a bit harder

+ a more thorough lifting sesh