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.

- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:15-18
-- cool down
later intervals a couple seconds slower because more predominantly uphill on the loop. nice evening, not quite cool but not hot.

- SubT 10 x 3' (60")
-- warm up
-- intervals @ 4:07-14 (final one 4:19)
-- cool down
around rep five, the wind picked up and unfortunately it was a headwind for the uphill portion of the loop. final rep was almost entirely uphill and into that wind, hence the significantly slower pace.

- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 16, 15
-- total 1:36:50, 19.34 km
didn't feel as good as last week, performance almost identical but HR a few bpm higher. right calf had a weird tweak during the second interval but seems like a one-off. spectacular day. guess my legs are just a little tired. baby hasn't been sleeping as well the last few nights, so neither have we.

ETA: also took two 45g gels, one at 30 mins and one at 60 mins. practicing for 90g+/hour in the marathon and i guess future ultras, and also there's some recent evidence that higher carb intake during longer and harder sessions facilitates quicker muscle recovery. anyway will be consistent with at least 90g carbs for these long runs and as they get much longer than 90 mins, i'll go up to 135g.

- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:16,13,11,11,11
-- cool down
fully SubT (max HR 163 and only for a few seconds in the final two reps). switched to a new pair of evo SLs, maybe that's it? they're just that much bouncier than the worn-out ones? actually switched out both old pairs at once, although one had ~950 km on it and the other only ~650 km. i'd been using the less-worn ones for SubT days during the week and they honestly never felt quite right even out of the box. figured i'd just move on all at once.

- SubT 10 x 3' (60")
-- warm up
-- intervals @ 4:03-13, last one fastest
-- cool down
even warmer this afternoon, 23-24 degrees, and also windier. still this was properly SubT, HR never got over 161 and that only in the final rep. never averaged over 149 in any given rep. unless it's hot and humid, three minutes isn't long enough for HR to really build, at least with 60" rests.

- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:17 15, 12
-- total 1:38:39, 19.36 km
beautiful, beautiful weather. 10 degrees, sunny, a light breeze. we earn days like this here, with the long swampy summer. overcooked the last rep because i was feeling good and also there was a pair jogging along ahead of me at ~4:20 pace and it would have been awkward to pass them so slowly at 4:16 or whatever, so i picked it up and just kept it there. bit more than 10% above T, which is not ideal, but i forgive myself, lol. i'm generally very good with that.