Adarq.org

27-08-26

cardio - 1:07:09, 120 hr

Notes

super sleepy, so just easy today and no lifting

29-08-26

Run - 12.25k, 1:25:24 (power-walking breaks at 5k and 9k just to give lower legs a breat, those were like 8:45 pace and manage to keep HR upper 110s, lol)
Gym cardio - 41:26, 126 hr

Notes

decent enough, not pain free but never too bad, but kept it conservative with the two quicker walking breaks.

don't think i remarked about it then, but i did 9 hours 11 mins of cardio last week, of which probably ~3-3.5 hours was running (two actual runs + ~10-20 mins each other day with running to/from the gym, etc) and ~100 mins was SubT+. plus probably more lifting volume than was sensible at the weekend. so not too surprising that i have been rather tired this week (+ a bug going around at the office, though i did not succumb, may have been fighting it off, + weather has changed and it's darker in the AM, so harder to get moving).

anyway looking at the running number, maybe i am still going a bit too much relative to stage of rehab. hard to say. maybe time for a second PT visit just for a follow up. has been 104 days (!!) since the hackney half, after all...

31-08-26

Cardio - 1:31:27 [of which ~50' running], 128 hr

Notes

0 pain for 95% of the running, 1/10 briefly when jogging home, and 1.5/10 for a minute on the elliptical (think sometimes position just gets a little funky).

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here. 

02-09-26

Cardio - 1:05:26, 125hr

Notes

longer run at the start, like 25', achilles feeling good

03-09-26

Cardio
- w/u [inc 20' run]
- Elliptical - 10' on / 1' off / 5' on / 1' off
- Stairmaster - 3 x 5' (1' )
- c/d

1:12:55 total

Lift - OL Calf isos, OAC isos

Notes

achilles still feeling pretty good. got a pair of clifton 10s to replace my retired 9s that i have used as walking shoes and kind of wondering to what extent walking in the 9s has been an issue. i walk a lot, and man the contrast between the new 10s and the old 9s is pretty stark, the 9s feel like walking on sponges.

Quote from: Joe on August 31, 2026, 08:18:02 am

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here. 

taunting me.

heh, rare that i sleep past 6.30 even on the weekends, so present me is also feeling taunted

05-09-26

AM

Run
- w/u
- 1k @ SubT [4:07]
- 6 x 2' @ 5k effort (1' walking rest) [3:46 average]
- 1k @ SubT [4:13]
- c/d (including some gym elliptical and pogo hopping plyos)

Lift
RDL - 130 x 5, 5
SL Calf Raise - don't remember exactly, did like 2 or 3 sets dynamic with 50/60kg, then 2 sets of the 4 x (6"/6") setup with +75
Rev Nord - +8 x 5, 4
BSS - +85 x 4, +65 x 8
some abs

PM
Lift - Chins, Dips
Bike - 4 x 4' (1') @ SubT effort

Notes

achilles feeling good, basically nothing during the run, even at pace. similarly, by far the most pop/bounce i have been able to put into pogos and that's with minimal pain as well. that said, this was first time touching proper pace in a while which was maybe foolish, so we'll see how things feel tomorrow.

will try to get 4 x 5' SubT-ish effort on the bike in the PM.

plan is to take a planned rest day on monday, since i've accumulated quite a lot of volume and quality the last few weeks. recording this intention here so i stick to it.