Adarq.org

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:16, 4:16
-- cool down
HR higher than last week (average 144, 148, 155) because it's somehow even more humid. literally misty when i left the house. but pace felt good, breathing was smooth and even at four steps in, four steps out.

28-06-26

Cycle -- 1:47:05, 114 avg hr

Lift -- laterals, curls, flyes

Notes

had aspirations for 2 hours but got bored. a nice thing about easy cycling is that redaing a book is doable, at least

- run 37:46, 6.50 km
so humid, jesus. T+DI 147 but it's because the dew point is 71.

youtube has started feeding me allie ostrander's videos and she does a lot of biking and even some elliptical. if you've got the time, why not?

- SubT 10 8 x 3 mins
-- warm up (did a bit of extra stuff at the track since legs felt a bit heavy/dead)
-- intervals @ 4:03-4:07 w/ 60s+ rest
-- cool down
overslept so this was later than usual, which means sun was higher. T+DI 140 but felt hotter because no breeze and pretty much all in direct sunlight. after the fourth rep i started taking a little extra rest, like 15-20s, to make sure HR got down into the 120s before starting again. legs still didn't feel great and HR was rising in later reps so i called it a little early. still, a good workout and i'm pleased with myself for not bailing despite flat-out not registering my alarm. i must have turned it off without really waking up. guess i needed the sleep.

evening

- squat 85 x 5,5

- calf raise 85 x 10,10

- DB SLRDL 20# x 8,8/leg

- push up x 12

- curl 20# x 5/arm

- tricep kickback 20# x 5/arm

- some random core stuff, L sits/holds and woodchoppers

i need to build out a little core/mobility routine to include with lifting sessions. calves twitching a little now. just reinforces the need to make sure they're strong.

also, joe, i know it's hot there right now but we're looking at 170+ T+DI later next week, 150+ in the morning. gonna be some slow runs.