Adarq.org

youtube has started feeding me allie ostrander's videos and she does a lot of biking and even some elliptical. if you've got the time, why not?

- SubT 10 8 x 3 mins
-- warm up (did a bit of extra stuff at the track since legs felt a bit heavy/dead)
-- intervals @ 4:03-4:07 w/ 60s+ rest
-- cool down
overslept so this was later than usual, which means sun was higher. T+DI 140 but felt hotter because no breeze and pretty much all in direct sunlight. after the fourth rep i started taking a little extra rest, like 15-20s, to make sure HR got down into the 120s before starting again. legs still didn't feel great and HR was rising in later reps so i called it a little early. still, a good workout and i'm pleased with myself for not bailing despite flat-out not registering my alarm. i must have turned it off without really waking up. guess i needed the sleep.

evening

- squat 85 x 5,5

- calf raise 85 x 10,10

- DB SLRDL 20# x 8,8/leg

- push up x 12

- curl 20# x 5/arm

- tricep kickback 20# x 5/arm

- some random core stuff, L sits/holds and woodchoppers

i need to build out a little core/mobility routine to include with lifting sessions. calves twitching a little now. just reinforces the need to make sure they're strong.

also, joe, i know it's hot there right now but we're looking at 170+ T+DI later next week, 150+ in the morning. gonna be some slow runs.

- run
noped out about 100m in. just one of those days, legs not feeling it. maybe didn't have enough carbs last night or something. i might try again later to get a short one in, but won't be broken up if i miss a day.

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.

23-06-26

Cycle -- 7 x 2' on / 2' off (56:02 total)

Lift -- OAC neg, chins, dips, OL Calves

Notes

brutal; did at home in a room with probs 150 T+DI alas, lost almost 2kg (accounting for amount i drank, etc). hr 155 on the bike feels like hr 175-80 on feet.

goign to try to force myself to take a few more days off feet, do the calf work regularly, etc.