Adarq.org

24-02-26

Run
- w/u
- 3 x (9' on / 2' off) [4:22, 4:16, 4:16]
- c/d

10.6k, 55:56

OL Calf raises + some half-asses curls and lateral raises.

Notes

only got like 4.5 hours of sleep, jet lag still messing with me. did at least mean I was up early enough to get this, so there was a silver lining. also pretty good session despite that! almost certainly the fastest i've been on the longer subt reps, pretty sure i've never averaged sub 4:20 before.

23-02-26

Run - 7.19k, 47:20

Notes

Jet lag killed me last night, so this felt awful. Also got stuff pre- and post- work next couple days so angsting a bit about how I'm gonna fit running in without going into more sleep debt. Might just have to bite the bullet and accept the lack of sleep and wake up 45-60 mins earlier than usual to fit things in.

oh! i hadn't customized it at all (wasn't aware you could, although i guess now that i think about it i realize that's one of the things people like about intervals.icu). updating to prioritize pace, HR, power in that order and entering 4:17 as my threshold pace* changes load to 641 for last week. that makes much more sense!

ETA: also, my "fitness" graph is now firmly in the green zone, whereas before it had been almost exclusively grey, except for long run days. that's what i get for using a primarily bike-oriented platform as a runner, without trying to figure out how to make it work. idiot.

*using john davis's threshold (defined as "fastest pace that produces metabolic steady state"), and his estimate that that's 90% of 5k race pace.

i think that definition of threshold is closer to LT1 than LT2, with the latter what sirpoc recommends (i.e., in his book, he says just use whatever https://vdoto2.com/calculator/ outputs for 'threshold' in the training tab). That said, I don't think it makes much difference, though, as long as your consistent with what you use and update it when you have major fitness changes.

On which note, I should do a Parkrun this weekend to see if my training and load paces are reasonable.

Feb 15-21, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Jan  Week 3 of 4 BW 200-204

Sun Feb 15

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Feb 16

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Feb 17

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Feb 18

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Feb 19

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5 skip
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Feb 20

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat Feb 21

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* no progress with the midback tiredness. its actually getting worst. its not a butwink/lowerback strained due to bad form. its just my middle back not being fresh enough to support 2BW+ squat.
* been doing more weighted situps with weights behind the head. do not have a portable decline bench to use with a cable station. that setup was the best. the dumbell/fixed barbell behind the head is a good second choice. using 25-40lb for the pass couple of workouts. no big ab cramps yet even with the 40lbx5

interesting about the load. i ran almost 40km more than you did this past week and almost 2h more time on feet, but intervals.icu only gives my load as 329. pretty much all of the difference in volume is low intensity but still, with so much more volume it's still surprising that i'd be registering a lower training load.

This surprises me! I would have expected yours to be much higher since I get the impression that your easy runs are done at a higher % of your top-end pace. My guess is that the difference comes from how we've set up load calculations on intervals.icu.

Following Sirpoc's guidance, I have it set up as pictured:



If I use HR instead of Pace first in 'training load priority', my load drops pretty substantially (an easy run goes from ~0.7 load/min to <0.5 load/min, SubT sessions drop by a bunch too).

- run 1:32:40, 17.69 km
character-building weather: 38F/3-4C and raining. had to pee so, so bad for the last half hour. this brings me to 99.00 km for the week, a pleasing number.