Adarq.org

sick and then swamped with work the last couple days.

- treadmill tempo
-- warm up
-- 3 x (4 min @ 4:20, 1 min @ 6:00); replaced last cool down interval with a bit more than a minute at 3:55 just to get to 5 km
-- cool down

- pull ups x a few

4:20 is target 10-mile pace, ish. obviously these tempo workouts aren't really pushing it, but they're better than a half hour of steady-state.

i'm in cambodia for the next week and a half.

- treadmill incline walk x 20 mins
no more running right after long flights. dulles to seoul was 15+ hours and seoul to phnom penh 5+, and we only had an hour layover. honestly, though, i've had worse flights that weren't quite as long. not sure why, it's not like korean was particularly comfortable. anyway, will probably stick to walking tomorrow and then switch to running. one benefit of jet lag/work travel is that i'm usually up early so it's easy to exercise before work.

- run 28:38, 5.57 km

got back last night from 12 days in ecuador. set altitude PRs on three separate days, also crossed 16,000 and 17,000 feet for the first time. we had to turn back from our major summit attempt, chimborazo, because wife started to develop altitude sickness. but it was still an amazing trip and we both got bit by the alpine bug. gonna see if we can get in another climbing trip this winter closer to home.

today

- run 27:36, 4.73 km
taking it very easy since the last two times i've tried to run right after a long flying day, my knee started hurting. felt fine today.

My understanding is that the science atm suggest that, while near/to failure is best for hypertrophy, staying <7 rpe is best for strength. So will try to a bunch of solid 1-3 rep sets at low RPEs on assited OACs, plus one harder single now and then to mark progress, and basically everything else done at 8-10 RPE.

that's interesting. at some point in the past 6-7 years i stopped nerding out on training research the way i did in my 20s. all other things being equal, hypertrophy=strength gains, so this is news to me. you got a reference? i'm curious.

- run 25:59, 5.27 km
did km 3 @ 4:21 (i.e., ~HM) pace, just to kick things up a little, and did a couple of strides at the end.

go blue.

yesterday

- run 1:02:17, 9.61 km