Adarq.org

22-06-26

Cycle -- 31:12, 103 avg hr

Notes

felt trashed last few days. guess it's been hot and i did a lot of volume, even if most of it was easy. lower leg both sides not feeling great, tbh. wonder if it gets worse with the heat too, since the major flair up last year was summer as well. ugh. maybe time to actually see a pt.

24-06-26

Cycle -- 1:15, 119 avg hr

Notes

150 T+DI where my bike is, brutal. same output first and second half, with HR basically climbing linearly through the workout due to heat etc. better get some of those juicy heat training benefits.

also did a set of 23 chinups just for to see where that's at.

26-06-26

Cycle: 1:20:01, 121 avg hr

Notes

locked in, kind of enjoyed it. tempted by one of those zwift x kickr bikes, since it'd be nice to have some metrics beyond HR. kind of think that irrespective of how well return to running goes, i should keep cycling in (a) b/c avoid injury risk and (b) can get a lot more volume

27-06-26

AM -
Run/walk - 30 mins, about half and half, felt decent, a couple gentle strides

Cycle - 3 x 10' (1')

Lift - OAC neg, OL Calf, Rev Nordic, RDL, Dips

PM -
Cycle - 5 x 4' (1')

Notes

first double t day. pretty chill on the bike. hr was lower (~5 bpm) in the afternoon despite slightly higher resistance and similar tempo. that said my respiration rate was higher (~3 bpm)

29-06-26

Cycle -- 30:00, 112 HR
Run -- 5.31k, 33:22

Notes

run/walk really, did 1 k run, 1 min walk, then finished with the last 2k running straight through. felt okayish, bit of pain. think calf raises are maybe too intense atm? maybe just leave them alone and things will stabilise...

01-07-26

Run/walk - 5.67k, 39:14 [~4:1 run:walk ratio by time]
Cycle - 23:03, 125 hr

Notes

getting a bit frustrated, booked a pt appointment

03-07-26

Cycle -- 45 mins, 120 bpm

Notes

cut short to make time for PT this am. Was decent, got a pretty thorough work up and investigation. Likely bilateral achiles tendinopathy + right side plantar fasciitis. so basically what i thought, tho achilles rather than ptt (bamboozled by the foot pain). prescription also basically what i thought (load management, calf raises, one leg balance stuff, etc). useful to be told these things by a professional, at least. follow up in 4-6 weeks with potential for imaging if no substantial progress.

of interest to me was the gait analysis. not normally a big believer in this, but he identified (a) that i overstride, (b) that i have very minimal knee drive, even at higher speeds, and (c) a lot of vertical oscillation. interesting! not really sure what to do about any of that. (b) i wonder if it is due to doing so much easy running very slowly and shuffling along, lol.