Adarq.org

17-02-18

Workout

Run -- 4.49mi in 40:35 [9:02 pace]

Avg HR - 146

Notes

Had a nice bday yesterday. Seem to have come down with a cold, though at present it is quite minor. Shall see how I feel later in the afternoon and maybe go for a run. Blargh hate being ill.

Decent run all things considered. Kept it very easy and just plodded along for easy miles. Weekly mileage PR ~26.5mi. Might well get another 4-6 in tomorrow, I think. Then an ~11 miler on Monday.

hbd

ty

Nice double! Been kind of hyped to run twice in one day at some point, haha.

Do you have it in mind to race a 5k at some point? I'm sure you could drop a sick time given the paces you train at casually.

also this puts me at 43.1 km for the week, so this marks a single-run distance PR and gives me a seven-day PR.

gz on the marathon PR of ~160 hours

Didn't get to the gym today, ah well. Think I'm going to try for a 10 mile run on Sunday.

07-02-18

Morning BW: 70.7kg [nicenice, 69.X soon...]

Workout

Tempo-ish Run -

w/u ~1.6mi [~8:50 pace]

2xMi@tempo w/ 400m jog between [boths miles were 7:13, jog was ~9:30 pace]

c/d ~1.6mi [~9:50 pace]

Notes

First "workout" other than just easy running. Felt good. Tempo traditionally involves at least 20 minutes of work from what I understand, but I figured it'd be okay to built into it. Shall do 2x1.5mi next week.

Did the tempo part of the workout on a nearby poorly maintained cinder track. Running on it kinda sucks b/c force is kind of eaten up by moving gravel on top of the track. Track is also a weird distance (iirc the sign said "423y/387m" around) so I trusted my watch for the miles. Seemed accurate since I would start first lap at the start of the straightaway and finish the mile well over halfway through it.

Next few days looking busy, so won't be able to get in a double on Friday. Probably gonna run tmrw, try to lift Friday and then won't be able to get another workout in until Sunday or maybe Monday.

06-02-18

Morning BW: 70.8kg [always a good sign when I'm stable or slightly down after a rest day]

Workout

NG Chins
BW x 4
+10 x 2
+20 x 4, 4, 3, 3, 3, 3
+10 x 6

DB Incline
14 x 6
22 x 11, 11, 8

BB Row
60 x 7, 7, 7

DB OHP
14 x 13, 10, 8

EZ Bar Curl
30 x 8, 8, 6

Workout 2

Run - 5.09mi in 45:04 [8:55, 8:43, 8:49, 8:47, 9:00]

Notes

Solid session.

Twenty total reps with 1 plate on chins is nice. There're only two straight bars in the gym to do chinups/pullups at, the rest are all odd disconnected parts, and those were being cleaned today, so I had to do NG chins. I don't really like the width of the NG station, but yeah. Last time was 4x3@+20, this time I added 2x4 to the front of that, so nice progress. Don't think I'm strong NG than underhand, but maybe that's involved? Who knows. I think I'll stick to +20 until I'm hitting sets of 5 or 6 with it, and keep the other day heavier. Seems reasonable.

Rest of session felt strong, too. Looking forward to run later.

I've added a new snack meal that I really enjoy: blueberries w/ coconut yoghurt and a bit of cinnamon. Nice for a kick of sweetness but still v. lo-cal and pretty healthy.

Run was decent. A little tired going into it. Cadence was way down from where it's been for the last two weeks, avg 170 and, so, lots of time in the high 160s. Will keep attending to that in future runs.

04-02-18

Morning BW: 71.5kg [more like it]

Workout

Run - 3.53mi in 32:31 [ovr. 9:13 pace]

Notes

Real easy run just to get some more miles in and not build fatigue. Knee feels decent.

Tomorrow I'll lift but not run, though I may have an urge to do some cross-training, idk. Undecided about whether to try out other leg exercises. I guess I'll start w/ BW lunges and move from there if everything feels in order.