Adarq.org

- SubT 3 x 10 min
-- warm up
-- intervals @ avg 4:21, 4:20, 4:21 w/ 90s walking rest
-- cool down
felt good, first full NS workout.

yesterday

- run 59:30, 10.44 km

today

- run 1:16:35, 13.76 km
of my two main loops, i run the 10+ km one about 60/40 clockwise/counterclockwise, but for some reason the 13+ km loop is at least 90/10 counterclockwise/clockwise. decided to do it clockwise today and my autopilot malfunctioned as i was heading out the door. turned the wrong way down my street and didn't catch myself until i was around the corner, hence the extra 90m or so.

29-05-26

AM -- stationary bike, 1:02:01, 108 avg hr

PM -- stationary bike, 32:16, 115 avg hr + 2 sets OL calf raise (+35kg)

Notes

pt a bit stiff/sore feeling so on the bike it is. so boring. might double threshold on the bike tomorrow for the novelty

was thinking that or one of those hilarious beds you have to pay a subscription for

- SubT workout
-- warm up
-- 3 x [2 km, 2 km, 1 km @ SubT pace w/ 90s rest] (4:18, 4:18, 4:18)
-- cool down
everything felt good. in the interest of caution decided in advance to use the longer-rep SubT pace for these medium-length intervals and only do half the last rep. long SubT pace is 4:16-4:23, per lactrace. second interval started a bit fast but i slowed it down so average was alright. weather spectacular: sunny and mid-50s, dew point in the 40s. it'll be warm today but not humid. we earn days like this in DC.

plan is to lift later, adding a bit of weight. very easy tomorrow and i'll try again on sunday to run a bit longer. come onnnn, little calfy. ran into a buddy from the training group at the track and we cooled down together; he mentioned that whenever he's had long-term injuries in his running career (he's about 10 years older) it's been a calf. cautionary tale.

afternoon

- warm up

- squat 60 x 5,5

- SL deficit calf raise x 15/leg

- DL calf raise 60 x 10

- RDL 60 x 10

- row 60 x 10

Gym work 81

Medium bar squat (narrower stance):

50x5
80x5
100x5
110x3 (could've done 4, max 5)
90x5
90x5

Bench press:

20x5
20x5
50x5
65x7 (surprisingly)
60x5
60x5

RDL:

80x8
100x8
120x5
80x8

Seated vertical pulls to chest:

40x8 (single arm)
72x8 (both arms)

Rating: Great, with surprisingly stronger bench
Bodyweight: 88.4 kg (-0.6 kg)

Comments: Did regular squats this time (instead of Zerchers) with a narrower stance. Very happy with the strength, as I'm weaker in a narrower stance. 110x3 doesn't sound great but my 110x5 sets were done with wide stance and not as deep.

Bench was a surprise with 65x7 out of nowhere and felt strong (although in the 2nd and 3rd sets I was weaker since the first set took quite a lot from me).

RDLs were great as well, although at 120 kg I feel systemic stress (the bar feels heavy for my back, leg strength is there).