Adarq.org

01-11-25

Run --
w/u
11 x (3' on / 1' off) [4:29 avg pace, 157 avg hr]
c/d

13.34k, 1:15:46

Notes

Bit slow/easy, but jsut didn't have the juice to give it more than that this morning. Looking forward to some good sleep tonight.

31-10-25

Run -- 9.31k, 1:00:08

Notes

left foot pain, presumably PF, can be pretty bad. usually just like first 2 mins of run, then occasionally in the day, esp if i'm barefoot. need to find some better office-appropriate footwear, since i do lie 10k steps in them on non-wfh days and my plain old brogues probably not doing the job. the insole is not removable so haven't got around to to doing whatever it is i'd need to do to get supports in there.

still v tired and tmrw is a busy day of stuff i've been looking forward too, so my hopes for rest are tmrw night and napping on sunday. fingers crossed.

if things go to plan this weekend, will be my first 75km week (70k previous pb) and first '390+ load' week (will sadly likely be just shy of 400, this is per the intervals.icu formula). and that's with cutting a few sessions short, so hopefully we can clear 80k soon without needing to much schedule adjustment. that said, expect my easy run paces to dip slightly as i get back to hitting sessions regualrly, as the fatigue will build up on those easy days.

30-10-25

Run --
w/u
4 x (8' on / 1' off) [4:23 pace]
c/d

total ~12k/1hour

Notes

accidentally let my watch hit 0% battery, so this was on treadmill w/o hr or such. did count breaths and was ~30-31 RR at end of all reps, so likely well within threshold. also felt very controlled.

it's a YT shorts link so won't embed, but here's a guy double overhand dead lifting 480kg. https://www.youtube.com/shorts/YIptGXj4MjE

he's not a super heavyweight monster, either, under 300 pounds bw.

Gym work 44:

Medium bar squat:

20x5
20x5
50x5
80x5
100x5
100x5
100x3

Bench press:

20x10
20x10
50x10
50x10
50x8

RDL ++ Leg curls:

20x8
60x8 ++ 64x10
80x8 ++ 80x10
80x8 ++ 80x10

Chest fly machine:

25x10
45x10
45x10

Bodyweight: 89.9 kg (-0.8 kg)
Exhaustion level: 9/10

Comments:

Squats were very difficult but I managed to get two sets of 5, with the last set of 3. So, progress. I still have a right adductor injury so my squat strength is not the best. Bench press was like the last time - the last set is very difficult, failure happens at the right elbow. I tried with different bar grip widths but still not sure which to use.

RDLs and leg curls were great, with the caveat that it's still very difficult to hold the bar in my hands. I had to use mixed grip with 80 kg (although to be fair, you do stay with it for quite a while, being an 8 rep set).

Heart rate was a bit better, it went towards ~150 after my deadlift sets but after the squats I think it was at about 140 or so.