Adarq.org

- warm up

- RDL 85 x 10,10

- 15-degree calf raise 85 x 10,10

- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:07-4:13 (last rep 4:19 but it was entirely uphill)
-- cool down
HR numbers suspect because monitor wouldn't connect to watch for some reason. felt pretty good, though. ran the opposite direction from usual on the interval loop, which meant the long uphill portion was steeper.

- run 56:00, 10.41 km
legs felt great. not sure why watch has suddenly started docking me 20-30m on this loop.

- run 57:19, 10.42 km
season changed overnight. like 13-14 celsius and raining. legs a bit heavy so this was no faster than it's been but it felt so nice.

- long run 1:41:55, 19.51 km, w/ SubT 3 x 10 mins
-- intervals @ 4:20-21 w/ 60-90s rest
T+DI 152 but the cool weather is finally coming this week. HR somewhat elevated as result of the conditions but still averaged under 163 for all reps. don't feel as overcooked as i did on wednesday; helped that it was overcast, as well. achilles felt good.

i think this combo of long run with the 3 x 10 min or equivalent is going to work. i basically run about 7.5 km to get to the start of the interval stretch, do the intervals, and then run the shorter route home. easily scales to longer intervals when the time comes but for now ~20 km with ~7 km of work seems good.

- run 58:14, 10.44 km
warm but much less humid today. i'm definitely skipping the half tomorrow.

- SubT 10 8 x 3 mins w/ 60s walking rest
-- warm up
-- intervals @ 4:11-4:24
-- cool down
T+DI 151, fml. decided going in to do 8 reps because of the overcook on wednesday. seventh rep was so slow (4:24, all others 4:19 or below) that i rested an extra 30s before the last rep. achilles felt/feels good.

yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-21
-- cool down
too hard on the later reps, HR crept up to 169 peak and averaged 163 on the final (and slowest) rep. T+DI was 149 with full sun, didn't help.

left achilles was fine but i've had a couple of short stretches away from running where it felt a little stiff. right calf is also kind of stiff/sore, i think from the raises on monday. need to do some more raises throughout the week i think. ordered a slant board, as well, to help with ROM for those.