Adarq.org

26-05-25

Run --
w/u
5 x (6'15" on / 1' off) [4:32, 4:25, 4:29, 4:29, 4:23]
c/d
Total -- 10.61k, 57:39

Lift --

Zercher
100 x 6, 5, 4

RDL
150 x 5
130 x 7, 5

Wide-Grip BB Row
100 x 6, 5

Inc Fly
17.5 x 9, 7

Notes

Slightly extended the reps b/c why not. Pace just 1s off from last week but HR on reps much lower (tho probably explained by 7.30am vs 5pm training, a circadian variation I never really thought about before! Wonder if I need to recalibrate HR expectations to account for this)

Just did the lifting immediately post-run, more convenient. Going to 1 x leg training per week for now. Just want to maintain really, so not too fussed. Got in some extra upper volume as well since I'm just gonna take the chance to fit that in wherever is convenient rather than trying to be structured. That said, should make an effort to get some OAC stuff in if I still want that to be a thing.

Been easily putting down like 3500kcal intake lately. Key has been a combo of my bulking tool (massive bowls of cereal with peanut butter) + liberal sprinkling of rice krispie squares. Weight still stable, tho, which is unsurprising since commuting via public transport and using the stairs at the office adds like 8k to my daily step count.

Session -- LR+Lifting -- Session+Lifting is a heavy three days. As I said, moving sessions earlier this week so I can get 2 x easy going into Saturday's 5k. Depending on how legs feel, may pare back the Wednesday session to just 20 mins of quality. Managed to convinced some buddies to join for that, so should be good fun. I think fitness wise they're around ~18:10, ~19:30, ~22:45 type runners, so guess I will try to stick with the 19:30 as long as I can.

24-05-25

Run --
w/u
9 x (3' on, 1' off) [4:22, 4:27, 4:20, 4:34, 4:18, 4:19, 4:20, 4:21, 4:21]
c/d

10.47/59:41 total

Notes

Not sure what happened on that one rep, lol. Tmrw's long run will be all easy pace.

22-05-25

Run --
w/u
3 x (10' on / 1' off) [4:41, 4:39, 4:40]
c/d

Total -- 9k, 49:00

Super-set w/ no rest between any sets [so pullup>dip>pullup>dip etc]:
Chinup +20x7 + BW x 7, 6
Dip +20x6 + BW x 6, 5

ETA:
second batch of the chin/dip superset in the evening
Chin +30x5 + 15x6 + BWx8
Dip +30x4 + 15x4 + BWx6

Notes

Big of a slog. Just couldn't get HR up, maxed at like only 162. Did this super early in the AM (by my standards), so that could be a factor. Cut c/d short to fit the lifts in before heading out. Anyway doing this at 7am pre-breakfast rather than late afternoon well-fed a pretty big impact, unsurprisingly.

20-05-25

Run --
w/u
5 x (6' on, 1' off) [4:30, 4:26, 4:24, 4:24, 4:23]
c/d

Total -- 10.30k, 55:45

Notes

Crushed it. Avg HR on last rep 170, max HR 175.

ETA: working based from https://lactrace.com/norwegian-singles, I am pretty much in 20:00 flat 5k shape.

18-05-25

Long Run --
w/u 4k
2 x 3k w/ 1k jog between [4:54, 4:46, 4:42; 4:40, 4:35, 4:22]
c/d

Total: 14.5k, 1:23:40

Notes


Perfect conditions and felt good after I got warm. This felt like a nice balance b/w effort and length. That last rep was pretty quick, but only HR averaged 173 and only peaked at 174, so clearly a very stable/maintainable effort [think my max is in the 190s based on old data, but not 100% certain!]. Suggests my threshold pace is probably around 4:20 and I should be doing my SubT workout reps in the 4:20s I guess! Should just do a Parkrun to get a proper benchmark. Can't do next Saturday, so maybe I'll do the one day after. Then I'm signed up for a 5k proper on the 29th, tho that's kinda pointless given the existence of Parkruns tbh, so might bin it, idk.

16-05-25

Run --
w/u
3 x (10' on, 1' off) [4:48, 4:37, 4:34]
c/d

Notes

Lol that first rep. What chilly this morning and so wasn't really warm for first rep. HR again looking golden [152, 160, 164, max 170] but legs lacking pope. Not that surprising today given I did more than usual volume yesterday. Glutes especially feeling it. Should probably commit to that 1/week leg lifting plan.

Angsting about fitting training about work. Been mostly pretty flexible hours and lots of home-working for last couple years, but will be almost full time in office at new job (for the first while, at least). It'll be fine, I'm sure, and just a matter of getting adapted, but still! One of the benefits of being able to control your time, even if I do objectively the same amount/slightly more hours of work now than I'd do in office.

Also, lats obliterated today. Pulldowns just hit different. I do use a different form and focus differently. Tbh kind of feel like lats are almost irrelevant to OAC. The soreness there is way more teres major. And for me the biggest issue is that first pull when the arm is fully overhead, and I think that's not really a lat movement. Need to work how to target that. Probably can also do some specifc one arm stuff with a pulldown cable there.

14-05-25

Run --
w/u
5 x (6' on, 1' off) [4:36, 4:31, 4:32, 4:34, 4:34]
c/d

10.18k, 55:45 total

Notes

If HR is to be believed, and I guess it should since it's from an H10 chest strap, then I need to be upping the paces soon. HR maxed at 171, rep avg 154/160/162/164/166 in 23 C weather. Legs still don't feel great though, but I guess I should just ignore that and respect the facts.

12-05-25

Chin
+50 x 1

OAC
Negative x 1, 1

Zercher
110 x 4

Incline Fly
20 x 7, 5

Incline Curl
20 x 12, 10 [bench at different angel made it a lot harder]

Lateral
20 x 16+12, 12+10

Wide Pullup
+20 x 8 + BWx9

Dips
BW x 12+7+5

Notes

Furthering the uncanny parallels with LBSS, as predicted by the "grim" feeling, I had a headache rest of the day and through the night. Managed to sleep eventually but not pleasant. Gone in the morning until...an incredible thunderstorm broke out during a lateral raise set. Exactly at that moment I got a different epic headache radiating from right trap up to top right of skull.

I do often get pretty bad headache with pressure chage/sudden weather shifts, but then it also hit my neck/trap which is a bit unusual. That area was cramping some yesterday evening. probably just perfect storm of a...a storm, needlessly hard run, and poor hydration management in the afternoon (tho I was really ploughing back the water all evening to try to catch up, just felt like it "wasn't absording" somehow -- not an electrolytes issue i think had lots of salt, fruit etc).

Anyway, headache + storm means no run today, which was probably a good idea anyway.