Adarq.org

04-06-26

AM
Run -- 3.83k, 23:58

PM
Cycle -- 5 x 6' (1'), 45:35 total
Lift -- OL Calves, OAC eccentrics, chins, dips, curls, laterals

Notes

run felt decent, think i should be back to things again pretty soon. dug out some arahis i bought last year and haven't worn much. do notice a difference in stability, but they're so firm i remember why i didn't really enjoy running in them. will keep them in rotation though, for easy runs, and they have pretty minimal wear so i imagine they'll break in a bit.

wife has been lifting 2x week this year (just some self-directed dumbbell stuff, short sessions) and she wants to do a pullup. no warmup today she tried one and she could move a bit! so we tried some eccentrics and she could control them super well, so (a) that's hype and i bet she'll be able to do a proper one pretty soon and (b) that inspired me to see if i can stil control an OAC eccentric. thankfully yes i can! so the vague aspiration to hit an OAC and run a sub 3 marathon in the same day lives on.

also, gotta be honest, envious of my wife's lifting genes. here delts/biceps are pretty badass for doing like 2-4 sets a week for 6 months 

03-06-26

Cycling -- 55:09, avg HR 116

Notes

slept super well last night, need a streak of those. painful as it is to watch my fitness score gradually drop on intervals.icu, know that it's the right thing to play it slow here. even if i'm only fully back to running by the end of the month, that's still Jul+Aug+most of Sept to get a nice block in for the next half. And I'll still be starting from a higher base than I did for this last one (i.e. worst case fitness score at end of month is ~45 or so, and I started this last block at ~39

01-06-26

Cycle -- 1:00:31, 111 avg hr

30-05-26

Cycle - 5 x 5' (1') @ SubT effort, ~45 mins total
Lift - RDL, Skater lunge, chins, dips, curls, laterals

Notes

subt cycling sucks

28-05-26

Run
- w/u
- 3 x 8' (1') [4:27]
- c/d

11.03k, 1:00:30

Notes

bruh dunno what's going on. guess the heat is meaning i'm only getting like ~4.5-5.5 hours of sleep a night this week, but still. calves still feeling out of it, and kind of feel like i am getting hints of the PTT. maybe need to back off and stick to cycling for a few days. ugh. maybe a sign i need a more stable racing shoe, since this happened after the last half too. annoying.

26-05-26

Run
- w/u
- 5 x 6' (1') [4:05 average]
- c/d

11.85k, 1:00:15

Lift
RDL (130), Speed-skater lunge (62.5), Chins, Dips, Curls, Laterals, Flyes

Notes

Speed-skater lunges to get some more glute stuff + abductors/lateral movement in. realised if i put on the weighted vest getting a reasonable load there is doable. Just 1 set on the lower body stuff and well short of failure.

took a full rest day yestereday, had a big nap, no running for first in ages. was definitely the right move, felt back to 100% today, great workout etc etc. got too rigid with the keeping up the streak -- no rush here! will still end up getting ~70-755k on the week and plenty of stimulus.

23-05-26

Run
- w/u
- 7 x 3' (1') [first six ~4:20, last one 4:03]
- c/d [with one random long hill rep, ~45s, up a 3.5% gradient 250m hill, 3:20 pace]

10.86k, 1:00:19

Notes

busy day so had to do this first thing in the am. so much prefer running after eating and digesting etc, but first thing am runs are probably going to be sensible even on weekends if it's going to be 30c regularly now. bleh.

kept it low effort for first few reps. still tired 'muscularly', but pushed it to normal subt for the last rep. HR was fine 160 avg, up to 169, but felt tough. then tried out a rep up the only meaningful hill on my normal route. maybe not steep enough for how short it is, so probably the bridge is the best option

will see what legs have for a long run tmrw

also wonder if i low iron? had attributed the damaged toenails to poor toebox + running volume, but got one on a fingernail today. maybe coincidence but i'll probably get some bloods done just in case.