Adarq.org

29-05-25

Run--
w/u
2 x (11' on / 90" off) [4:33, 4:30]
c/d

Total -- 7.6k, 40:30

+ Chins and dips afterwards

Notes

Legs _still_ sore from Monday, kinda crazy. Less volume here in hopes I can actually be recovered for Saturday.

31-05-25

Parkrun 5k -- 20:06 [3:53, 3:58, 4:07, 4:10, 3:55] according to watch, 20:03 according to Parkrun officially.

Ran to and from the race as well (4.5, about 28 mins each), so 14k total and ~75 mins running, not bad. Will still do an easy 80 mins tomorrow probably.

Notes

Felt good. Tried my hardest not to go out too hard, and knew I was aiming for 20 or so given training and such, and felt good on the day. So hard to find that pace when you don't train it. Was 5 laps of a small park and 600+ people, so I think Ks 3+4 being slow is also partly explained by being bad at dealing with weaving through a big crowd.

Quite a funny course, you run up a like 5% grade hill for 500m, then gain back all that altitue with a 250m downhill, then flat for 250m, then repeat 5x. Makes pacing weird. (GAP/Coros effort pace both give me "3:57 pace" fwiw)

Anyway, was super fun, and really nice to do it with buddies. Turns out I over-estimated the fitness of the others so I actually was the first finisher.

Not used to racing so I think effort wise I definitely left something on the table. That'll come with practice. Everyone had fun and the others do Parkruns pretty regularly, so hopefully I'll improve the mental game with more reps with the boys.

Vindication that my training paces are on point, though, had worried the reason I was feeling cooked this week was that I'd been using too fast paces.

Max HR was 190 (from chest strap), seems plausible given it was ~195 7 years ago. Will adjust some stuff based on that (more w/r/t expectations, don't really use it for pacing).

Eta: same training pace calculator says my easy pace shd be 5:55 to 6:15...lol I just never have it in me to do that in the morning. Plus adjustment for zoom fly 6 vs easy shoe

02-03-25

Run -- 7.55k, 50:01

Notes

bit faster, HR Avg 132, seems more like it.

04-06-25

AM --
1a Chin
30x9+15x8+BWx10,+7

1b Dip
30x5+15x6+BWx6+5

2a Wide-Grip BB Row
80 x 8, 6

2b Decline Deficit Pushup
BW x 16, 12

Lateral
20x13+9+6+4

PM --
Run 7.25k, 46:30

Notes

Woke up before my alarm but too late to do a meaningful run, so go that quick lifting session in.

Run-commute okay, though the first ~2k or so involved a lot of people dodging and waiting at traffic lights (though only ~90s of paused watch time total, so not too bad). Just felt _very polluted_ to be breathing heavily running along some major arterial city roads. Will keep it in the pocket to do now and then though.

05-06-25

Run
w/u
3 x (10' on / 90" off) [4:37, 4:30, 4:37]
c/d

9k, 48:00 total

Notes

The slightest bit of adductor funk on the right side. Was super rainy and I was running late, so I just wanted to get this done asap so first rep was begun only 6 mins into the run. I am generally a warmup sceptic, but perhaps a chilly rainy day is a time to extend rather than cut short warmups. Lesson learned.

is there a way to use back roads, even if it's significantly longer? the few times i've run-commuted, i can take a slightly longer route that ends up on a paved running/biking trail. much more tolerable than the most direct route.

Oh yeah I deliberately took the straightshot route just to see what the shortest possible time would be. Think the first 10 mins of the run are going to involve people dodging more or less no matter what, just in virtue of my office's location. The remainder of the run was chill, though as I said somewhat polluted. Not really any options to avoid pollution other than maybe canals/towpaths, but those tend to be jammed with cyclists at commuting times so not sure that improves anything. River possible but probably doubles the distance, and I like being home early.

07-06-25

Run --
w/u
10 x (3' on / 1' off) [avg for reps: pace - 4:13; HR - 156; max HR - 168]
c/d

Total -- 11.54k, 1:02:37

chill like 30 mins

Lift --

1A Chin
30 x 9, 7, 5 + BW x 10

1B Dip
20 x 8, 7, 5 + BW x 5

RDL
150 x 5, 4

Zercher
120 x 4, 3

2A Wide-Grip BB Row
80 x 9, 8

2B Incline Fly
17.5 x 10, 8

3A Lateral Raise
17.5 x 14, 10, 8, 6

3B Hammer Curl
17.5 x 7, 5, 4

Notes

Running RPE was like 3-4/10. Felt like I could keep going at that pace indefinitely. First rep was 4:22 as I was feeling it out, and the rest were all 4:11-4:14 pretty much. Guess this is the difference between (a) rolling out of bed, going to the bathroom, drinking a glass of water and starting the run vs (b) getting an extra hour of sleep, having my breakfast smoothie, chilling for an hour then going when I feel ready. Plus also fitness.

Max HR of 168 shows it was very controlled, since that's like 87% max hr, so almost certainly sub LTHR. IIRC, LTHR for running is usually ~87-90% of max HR (so ~167-173 for me). However, the wizardry of intervals.icu insisted that, based on maintaining an avg of 181 for >20 mins during my 5k race, my LTHR cannot be below 177. Tbh based on feel, I think 170 is closer to reality. Ah well doesn't really matter, key is that I am pretty sure that (a) I did not overcook this workout and (b) I do not think I am generally overcooking workouts. Better to go too easy than too hard esp when you're within the ballpark.

Did 8 of the reps on the crappy cinders track in the park that LBSS may recall. Half clockwise half widdershins. The bend of the track has an adverse camber (worse on one of the bends than the other). During the clockwise reps, the right adductor expressed mild displeasure when turning with the adverse camber. Not surprising, since in general my right leg seems to get annoyed when the ground is uneven such that it is higher on the right than the left. Got genuinely 0 idea about what course of action that suggests, and it's never an issue, but I defo do find myself trying to keep right on flat or marginally lower ground when I have the option.

Lifting solid. Might reduce weight slightly on RDLs, just not getting the ROM I want post-run when tired and stiff.

ETA: May experiment with exercises (1) and (3) from this insta post: ?img_index=3

09-06-25

Run -- 7.10k, 49:17

10-06-25

Run -- 7.61k, 42:09

Notes

Yesterday fine, HR never got above 130. Today's run was grim. Had Dr's appt in morning so ran home. Bag was fuller/heavier than expected and just felt crappy. Ran like tempo-effort for like ~5.5k in the middle since I knew I wasn't getting a subT in today. Was pretty warm and I just felt sweaty and gross, and it took ages to cool down/get relaxed after I got home.

Glad to get it in, but not so fun lol.

12-06-25

Run --
w/u
3 x (10' on / 1' off) [4:29, 4:31, 4:31]
c/d

9.87k, 52:22

Notes

Solid. HR avg 163 for last 2 reps, peaking like 167, so well under control. Same HR, faster on a hotter day (tho dry instead of rain). Probs just explained by being comparatively rested this time but still, it's nice. 29 C tmrw apparently, oof.