Adarq.org

- 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.

- run 56:31, 10.45 km
cooler but more humid. we're gonna get the tail end of a hurricane tomorrow, should make the long run a little interesting (read: wet).

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:03-4:15 w/ 60-75s walking rest
-- cool down
just had to rest a little longer after one of the later reps. uphill/downhill splits pronounced and i overdid one. 4:03 is technically too fast but that rep happened to be all downhill so whatever.

- SubT 5 x 1500m
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.

- run 56:52, 10.46 km
sunny but still mild, 17ish degrees. legs a little heavy but not bad.