Adarq.org

14-11-25

'Run' -- 2.60k, 20:20

15-11-25

Run -- 6.41k, 32:36

16-11-25

Run --13.00k, 1:09:08

Notes

took thursday off, felt a little better fri morning so gave it a go but felt brutal 5 mins in and didn't improve so called it -- was barely able to maintain running pace. think i just had a low-level cold or some other illness. since i had felt exhausted all week, had a like 4-day long headache, one day of throat tickle, but nothing surfacing to the level of 'hey i actually feel properly ill'

spent the weekend in paris, so just did whatever i felt like on runs, touring aobut etc. `bad`week of training but still 5 hours and 52k, so that's a week i'm still very happy with!

Gym work 48:

Pistol squats (right leg significantly assisted with a band):

5
5
5

Chinups:

7
5
3 (probably could've done 5 if all out)

Pallof press:

Band x 10 s each side
Band x 10 s each side

Landmine hack squat:

20x10
20x10

Landmine push press:

20x10
20x10 (explosive)

Cable kickbacks:

4 pins x 10 (very easy)

Bodyweight: 91.3 kg (+0.7 kg)
Exhaustion level: 9/10

Comments:

Pistols were great on the left, terribly hard on the right even with significant assistance with the black band. Here's a recording on the left:

https://youtube.com/shorts/Ub7R6E9Mojg?si=eUS7nzDs8Cxs5N5N

My bodyweight has increased back over 91.3 kg which annoys me. I need to get significantly lighter. I'm taking creatine right now so that might play a role. Rest of the lifts were pretty explosive, but the negative part is that my heart rate went into the 160s here and there.

- track workout
-- warm up
-- 1600m progressive pace marathon-HM-10k-5k
-- 5 x [400m @ 5k, 100m faster, 100m walk]
-- 1600m @ 5k
-- cool down
did the reps a little fast/optimistic: 3:40-3:46. final 1600m was in 6:09. felt pretty good, not too hard a workout.

Gym work 47:

Bench press:

20x5
50x5
70x4
70x4
70x3

Dumbbell Bulgarian split squat (each leg):

60x8 (30 kg dumbbells)
60x8
60x8 old age and all-time

Landmine RDL:

15x8
25x8
35x6 (can't hold the bar longer than this)

Landmine push press:

15x8
25x8
25x8

Seated calf raises (slow tempo):

30x8
30x8
30x8
30x8

Bodyweight: 90.6 kg (-0.5 kg)
Exhaustion level: 10/10

Comments:

Again one of the best workouts of the year. Bench press was strong (given my weak pressing in general), maybe with a spotter I would have gotten 5 reps on the first set and 4 reps on the last set. Still, pretty good, I can now use 70 kg as my work sets.

Dumbbell BSS ties all time , felt light as a feather. If my grip wouldn't fail, I bet I could do them with 40 kg+. Here's a recording:

https://www.youtube.com/shorts/MSGnBFJX8SA

Landmines put some squeeze into my back which is bad, it flares up my back injury.

10-11-25

Run -- 10.35k, 1:06:15, 129 HR

Notes

nice nice. calves not as sore as i anticipated, but triceps like 9/10 doms