Adarq.org

- animal movements

- RDL 90 x 8,8
used straps like a good, sensible boy.

- flat calf raise 90 x 10,10

- alfredson calf raise 20 lbs x 8,8/leg

- superset x 2
-- deep BSS bw x 10/leg
-- push up x 15
-- hollow body hold x 20s
-- DB row 55 lbs x 15/arm

later

- assisted dead hang 30s x 3
first rep added a few single-arm hangs back and forth for a few seconds each.

- 5k race in 18:54 (official), 18:49 (watch)
-- warm up
-- race splits 3:55, 3:51, 3:50, 3:43, 3:34
extremely happy with this. it's a huge PR, almost 30s faster than i ran in the parkrun last month and 13s faster than the chip-timed (but probably short) race i ran in may right after the marathon. conditions were pretty good: cool and overcast but a little windy.

bless you, james copeland.

ETA: couple additional things. first, the negative splits meant that i was passing people in the final 1-2 km; i even sprinted at the end to pass a guy in the last 100m. that was fun! it helps so much to be able to chase people down, feels so much better than being caught. not a new observation, obviously. but it was notable in this race. also, this was my first time using the coros pace strategy function. previously, i'd manually entered pace ranges for each split. this was MUCH better than manual ranges. i will be using it for all races in the future. i missed my set goal of 18:50, but not by much, and i think if it had been still rather than windy i might have gotten there.

finally, i could update my SubT ranges if i wanted to, given the new race result. but given that i'm still running most of them on the slightly hilly loop, i think i'll stick with the status quo and just let them get a bit easier as it starts to be consistently cool outside.

touche.

- SubT 5 x 1.5 km
-- warm up
-- intervals @ 4:15-23 w/ 60-120s walking rest
-- cool down
T+DI 149, sheesh. calf felt okay but this wasn't very fun. had to take a little longer rest before the final rep and it was also predominantly uphill, hence the much slower pace (other reps were <4:19).

- run 54:56, 10.40 km
hot again, annoyingly. T+DI 145. right calf cramping a little post-run, it felt fine until after i got out of the shower. will gently massage and stretch and hopefully it'll be fine by tomorrow.

- RDL 95 x 8,6,4
same issue with grip, forgot the ring again. bigger issue is that my grip sucks.

- flat calf raise 95 x 10,10

- alfredson calf raise 15 lbs x 6,6/leg

- misc
-- spiderman push up x 6/side
-- bird dog x 10/side
-- strict DB row 55 lbs x 10/arm
-- dead bugs x 10
-- assisted dead hang x 30s
-- maybe one or two other things that i forget

golfer's elbow-esque pain on left arm. very mild but there, need to be careful with grip and probably not be so blase about warming up.

- long run w/SubT 3 x 2.5 km, 1:36:46, 19.34 km
-- warm up
-- intervals @ 4:21, 4:16, 4:15 w/ 60s walking rest
-- cool down
raining and ~18 degrees, felt great although i was soaked. HR topped out at 159, i think i may be underrating the amount of climbing in the other interval loop i do. this one isn't flat but it's flatter.

ETA: after this run, i’ve run more in 2026 than i did in 2025. proud of that.