Adarq.org

- supportive speed
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.

evening

- squat 225 x 4,4
weak, not surprising

- calf raise 225 x 6,6

- superset x 2
-- TTB x 5
-- pull up x 5

something better than nothing.

03-03-26

Run
- w/u
- 3 x (10' on / 2' off) [4:25 avg]
- c/d

10.65k, 54:51

Lift -- chins, dips, curls, laterals

Notes

Weird sesh, some slow segments but mostly due to some bits being uphill with wind etc.

yesterday's low-grade headache turned into a migraine overnight, worst one i've had in several months. what joy. it's dissipating now but fml, it sucked.

feel worse today illness-wise: headache/head fog, cough is more frequent, nose is running more and feels stopped up when i'm prone. i also realized that i haven't slept very well since at least tuesday night. frustrating, but really seems like taking a day off is the wise choice.

ETA: red hare pro 9's came, ordered a half size up and they are too small. length is fine but they're a little too narrow and (bigger issue) the volume is too low. damn it.

- MP run
-- warm up + strides
-- 15 km @ MP (4:28 average)
-- cool down
carrying a fair amount of fatigue into this and i guess being sick didn't help. RPE 8.5, breathing wasn't hard, despite the lingering cough/chest congestion, but legs felt heavy and stiff from the jump and that carried through. Rx was 9-10 miles but to modulate based on fatigue and not let it get too hard, hence stopping when i did. first time wearing AP4s, they were okay.

ETA: hours later, still getting the weird involuntary muscle twitches in my lower legs that i associate with half marathon races. guess my legs really are tired.