Adarq.org

16-02-26

Run -- 8.07k, 50:00

Lift -- Chins, Chest Press

i just bought a pair of red hare 8 pros to replace my evo SL's. sirpoc endorsed, and i've seen a couple other threads where people say they fit the same as evo SL's in the same size (half a US size up from normal). looking forward to them!

if you were planning a trip to the states anytime soon i'd ask you to pick me up a few li-nings in singapore, i bet they're cheaper there 

ETA: did you have a chance to try on any of the other li-nings? specifically, the feidian challengers? just a little worried about width, only reason i haven't pulled the trigger on a pair yet.

got it, thanks!

20-02-26

Run -- 6.69k, 45:37

Notes

After several days of heavy tropical rain, finally a dry (but still cloudy, muggy) morning, so got outside again. Ran through the Botanic Gardens, very beautiful and rather hilly so pace was pretty much a crawl between that and the weather. Fly tonight and back early AM, so providing I'm not too stiff from being crammed into economy seats for 13 hours, should be good to hit up My 8 x 3' tmrw.

22-02-26

Run - 9.39k, 59:12 [outside]
Lift - Pulldown, chest press, machine OHP, flyes, cable row
Cardio - 29:03 [elliptical, ski erg, jog home]

Notes

During c/d of yesterday's run + a bit of today's run I had a bit of what I call the 'rattly bone man' feeling while running, so called an audible and finished up in the gym. Took a page from LBSS's book and sandwiched lifting in the middle. Think the way I lift -- all drop sets, no rest other than time taken to change load on machine or find the next machine and get set up -- makes the back-half cardio feel pretty hard since I build up a ton of lactic acid. For instance, HR took a good while to drop to the 120s even at what I know is an easy effort on the elliptical. No idea what the impact of this is in terms of training load or effect, but noting it anyway.

Tried the ski erg for the first time. It felt (surprisingly) very fun. Sadly it's about as unspecific to running as it's possible for cardio to be, but I definitely prefer it to any other non-running indoor cardio modality.

ETA: 344 load, 6:30 time on feet, 61k. Fully back in the swing of things. Target avg load for last 3 weeks was 332, and I hit 321 (1 and 3 slightly high, 2 a down week for travel). This coming week should look basically the same as this past week with a slightly different SubT split, will go for 3x9 4x6:30, 8x3

interesting about the load. i ran almost 40km more than you did this past week and almost 2h more time on feet, but intervals.icu only gives my load as 329. pretty much all of the difference in volume is low intensity but still, with so much more volume it's still surprising that i'd be registering a lower training load.

This surprises me! I would have expected yours to be much higher since I get the impression that your easy runs are done at a higher % of your top-end pace. My guess is that the difference comes from how we've set up load calculations on intervals.icu.

Following Sirpoc's guidance, I have it set up as pictured:



If I use HR instead of Pace first in 'training load priority', my load drops pretty substantially (an easy run goes from ~0.7 load/min to <0.5 load/min, SubT sessions drop by a bunch too).