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.

08-09-26

AM -
gentle progression run [down to 4:30, 4:30, 4:20 for last 3k], 11.22k, 1:00:56, something like 4 x 12 pogos during the cooldown jog
lift - calfs, chins, dips

PM -
stationary bike x 31', 129 avg hr

Notes

0 achilles pain yesterday other than immediately on waking, when it was ~1.5/10. So by far the best achilles day since the half. fuck yeah

today almost 0/10, was similar on waking, some moments ~1.5-2/10 during the run but as good as run of this pace/length has felt in ages, then close to 0 pain rest of the day, even having done a run, pogos and heavy calf work.

wfh today and rainy so instead of a lunchtime walk realised i could just get more cardio in on the bike...idk how this hadn't previously occurred to me.

if things continue to hold up well, i'll probably do a parkrun saturday after next. think it's possible i am in pb shape. would kind of hope so given the amount of training i've been doing. not much fast running, but last few weeks have had some, and the volume has been meaningful...

anyway, not to count chickens before they hatch ,etc etc, tomorrow will be a cross-training day to keep the impact down, then thursday i'll probably also do the session as x-training just in case.

09-09-26

Cardio - 1:06:51, 127 avg hr

Notes

did dynamic calves instead of isometric yesterday, so that + run workout + a bit of plyos left the calves pretty tired today, so the run to gym didn't feel great. just lack of pop, no major achilles soreness. x-training workout for sure tmrw, though.

i know you know this but be careful with the 5k: as john davis pointed out, "a small increase in tissue load can cause a very large increase in tissue damage per loading cycle."

oh yeah for sure will be prudent; there's a good chance i just treat it as a threshold effort rather than a 5k effort. that said, i did do 12' @ 5k effort this past weekend and things held up pretty well!