Adarq.org

01-07-25

Run -- 7.03k, 45:38

Notes

lol I'm completed cooked. Was meant to be 5x6'/1' as usual, but first rep was at 4:46 pace and second I only passed 1k at 5:00 so called it there. Tomorrow I'll take my first day fully off from training since mid-April.

Probably need to be smarter about mixing lifting (esp legs) with training, esp when I do a Parkrun. Probably can just skip it on those weekend? Or just 1 set for each of the main groups instead of hammering drops?

- warm up
- strength
-- 2 x [lateral toe walk x 1min + decline tib raise x 15]
-- 2 x [banded standing clam x 10 + paused goblet squat +35 x 10]
-- 2 x [KB BSS +35 x 10/leg + KB swing x 10]
-- pogo 2 x 8/leg

- climb x ~45 mins
hands so raw and grip stamina so weak. but did a couple oranges on the overhang, didn't feel terrible overall.

- dips +25 x 5,5

Hi all!
Damn, i really fell off the logging train, didn't i?
I'm still here, still training as always.
Been lifting 2 to 3 times a week and also running 2 to 3. Never 3+3 , mostly 2+2, sometimes 2+3/3+2 , sometimes 1+2/2+1
Weather and work and life kept me from being consistent to really progress this year.
Running-wise i was preserving a 25 mins 5K / 55 mins 10K race prediction.
Strength and muscle-wise, similarly preserving my acceptable base 'good' level.
Fell back last month due to extreme work load and Greek summer heat.
Ill get back to training and logging sooner or later.
Keep it up everyone, cheers!

Jun 29 - July 5  , 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

June Week 1 of 5 BW 206-210

Sun Jun 29

6:00 am
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 Jun 30

6:00 am
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

* for the past few weeks, i'm consistent in getting 455 2x per week usually clustered together within 2-3 days, then 4-5+ days of recovering.

yeah that is an interesting question. it's not like elite ultrarunners are carrying a substantial amount of weight during races, at most a couple kg of fluids and gels. maybe a little bit more if it's high elevation or otherwise has temperature swings or unpredictable weather and you need clothes. but obviously nothing like 35 or 50 pounds. so what's the specificity of rucking, as opposed to just running uphill with whatever kit you'll be racing with? not something i'm likely to introduce into my training, at any rate.

i'll check out the nuckols and svensson articles, thanks. that is quite a lot of hours on the bike. interesting that there's no rollerblading or slide board or anything more specific on that chart. and the nuckols thing reminds me of the point magness made the other day about kipyegon's sub-4 attempt: the gap between her 800 pace and what she'd need to run sub-4 is just too small. until a woman runs like 1:52, sub-4's gonna be out of reach. obviously not physiologically the same thing but similar principle.


- run 1:49:10, 16.34 km + 8:59, 0.95km walk
meant to run 10 miles but took a wrong turn earlyish in the run so stopped there and walked the rest of the way home. about km 3-12 were done on trails, with some quite steep climbs that i walked. T+DI 160, tropical. HR averaged 141 but with big swings given the climbing and descending. total elevation gain 300m.