Adarq.org

Plyo 1 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
2x5 single leg depth drops (small box, around 15 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).

Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.

Went in the park, played a bit of 3 on 3, then had a bunch of dunks at the 2.88m rim. Some pretty powerful ones, unexpectedly, given that I haven't jumped in months and I'm still just a tad over 90 kg. I've had a few dunks with a "walking" approach (walk and dunk) and the powerful ones were with a very easy run - there was some limited elastic contribution in the jump, I would say about 20% of the old days feeling. Vert was probably about 67 cm (whole hand over the 2.88m rim, meaning 20cm meaning 3.08m reach or so, meaning 3.08-2.41 reach = 67 cm).

Priority is losing weight, that's the limiting factor. Still pleasantly surprised by the jumps (was dressed in shorts and running shoes).

- run 1:15:17, 13.68 km
a little longer than prescribed but making up partially for yesterday's aborted effort. focused on keeping HR below 130, succeeded. warm out but raining.

05-04-26

Run -- 18.49k, 1:50:39

Notes

A+ long run. Much like last week, the second half felt better than the first. Last 1.5k was at 5:40 pace and only like 2bpm higher than rest of run average. Got home and other than some foot pain, wouldn't have even know I had done anything more than go for a 20 min walk, in terms of how I felt. Pretty awesome way to feel at end of (a) 7 full weeks of running every day, (b) first 80k week, (c) longest run ever in terms of time on feet and (d) second-longest run in terms of distance.

Think that when I'm 'feeling too good' is often a sign to take a step back/taper/rest a bit, if only to avoid pushing things too much.

04-04-26

Run
- w/u
- 8 x (1k on / 1' off) [4:00 avg]
- c/d

13.98k, 1:11:07

Lift
same full body mix as last week

Notes

solid session. First rep was 4:11, just didn't really lock into it properly, then the rest were all solid. 4 reps at sub 4:00 pace, rest 4:01 or 4:02. Felt comfy. Not going to bother tapering for this 10k next week, beyond maybe dropping 1 rep on thurs and 10 mins on fri.

eta: plan for tmrw is 18k. which puts me just over 80km for the first time 

eta2: looked at the sirpoc book for his 10k race guidance. maybe i will taper (basically same as I outlined above, but dropping another rep and at an easier effort + shorter on friday). Also says his 10k pace is usually 0.95-0.97% his 1k rep pace. So, uh, 4:01 -> has me somewhere 3:49-3:54 (i.e. 38:10-39:00 flat). I'd be pretty thrilled with that. guess the plan will be to go out at 3:59 and adjust as things proceed. exciting.