Adarq.org

13-06-25

Run -- 8.10k, 57:56

Notes

Sadly no longer cool even for first thing in AM runs. 7 min kms to keep HR sub 130 lmao.

Felt it a little yesterday when walking home, a couples time on the run and then a couple times while playing with my cats in the evening, just like a weird "gunked up" feeling around the right popliteus. Have had issues with that ages ago. Hopefully it clears up on its own.

Last day I did no exercise was 20 April!

14-06-25

Run --
w/u
10 x (3' on / 1' off) [avg for reps: pace - 4:16; HR - 162; max HR - 173]
c/d

Total -- 13.04k, 1:11:50

Lift --

1A Chinup
30 x 10, 7, 6 + BW x 7

1B Dip
30 x 7, 5
15 x 8 + BW x 7

RDL
140 x 7, 5

2A Airplane
16 x 10, 8

2B Copenhagen Plank
5 x 9, 7

Reverse Nordic
10 x 7 + BW x 5

3A Wide-Grip Barbell Row
90 x 10, 8 [i didn't suddenly get way stronger, just realised I'd been writing 80 instead of 90 all along, lol]

3B Deficit Decline Pushup
BW x 19, 13

Lateral Raise
17.5 x 14+9+7+5+4

Notes

~23C, humid and windy today, compared with ~13 and chill last week. Probably should have called an audible and done this somewhere shady/sheltered from wind instead of on the track again, but it just feels nice to do this sesh on the track

Extended the w/u and c/d a bit on the run to make up for missed miles midweek. Dunno if that's sensible but was feeling good. Felt the knee thing on like 2 total strides across the whole workout, but early in the warmup.

Feel like there's a good chance this ends up being more mileage than tmrw's time-on-feet-defined long-run, lol.

A++ strong recommendation for airplanes and copenhagens.