Adarq.org

yesterday

- SubT 5x6 mins
-- warm up
-- intervals @ 4:10-12
-- cool down
nice. warm and sunny but not too humid and a good breeze kept it pleasant. HR averaged mid-140s to mid-150s on the reps and topped out at 163, which is right on the money.

today

- run 55:42, 10.42 km w/4 x 10s hill strides
warmer than yesterday but still not that humid. strides rather than sprints at the end.

back in the grey zone on intervals.icu as of last weekend, good stuff.

thanks re: newborn! actually most thanks to my wife, who is very encouraging about keeping up training despite herself still not being healed enough to do anything more challenging than a couple of walks per day and some light core work. i did finally skip a day yesterday because the lack of sleep caught up with me and i felt drowsy all day.

and yeah i'm doing the intervals mostly on a track; on a ~1.3 km loop when the track's closed. it's fine, i'm not expecting them to be mentally stimulating. just whining, lol.

Thank you, Joe!

Gym work 91 (groin injury)

Zercher squat: 20x5, 50x5, 50x5
Medium bar squat: 20x5, 20x5, 50x5, 50x5, 50x5, 50x5, 50x5
Bench press: 20x5, 20x5, 40x5, 60x5, 70x3, 70x3, 70x3 (very difficult)
RDL: 50x5, 90x5, 90x5 (very easy)
Leg curls: 48x10, 48x10
Leg extensions iso holds (6 different positions): 48x10s each position

Workout time: 15:20
Workout duration: 1:30h (talked about training with some friends in the gym)
Bodyweight in the morning: 88.4 kg

Comments: Still injured, did not go above 50 kg in the squat and just tried to think about recruiting my quads in the movement, with a slower tempo in the eccentric phase. Bench felt weak, although I used a different bench. Still weak.

- SubT 3x10 mins
-- warm up
-- intervals @ 4:17, 4:17, 4:16
-- cool down
quite warm and sunny but still not awfully humid. felt pretty good but man the ten minute intervals are boring.

lol yeah, i found all of the workouts boring but especially the 3 x 10'. The advantage was that fewer rests meant they were done sooner. are you doing these all on a track? i would have said that would be extra boring, but I did them on all on a fairly small loop in a park which isn't that much better.

also, props for how much you're getting in with a newborn around!

26-07-26

Run - 6.87k, 40:36
+ mix of stairmaster, incline treadmill and jogging home from gym (1:08:21)

Lift - messing about with tuck planche and some dumbbell planche press stuff

Notes

hell yeah. not counting chickens but the progress is real. felt pretty stiff on waking up, and was worried that combo of plyos/30' run/strides/calf work yesterday was too much, but was just normal morning stiffness. basically nothing on the run, maybe 5 min where left side was at like 2/10, but i would say probably as close/closer to a "pain free" run as have had since start of spring (i.e. i had the occasional "hmm something's going in" that was probably worse than this even in the half build up, though not always).

watching some gymnastics and with being so close to having the OAC again, kind of want to give planche a proper go. i think i included these db planche things in my lifting for a couple months once and gave up on it. can hold a crappy tuck planche for a few seconds atm (guess i lifted yesterday, etc), so starting from a reasonable base.

setting up a consultation call with mr running writings

eta: https://www.researchgate.net/publication/390196300_RELATIONSHIP_BETWEEN_SWALLOW_SUPPORT_SCALE_AND_IRON_CROSS_ON_RINGS_AND_THEIR_SPECIFIC_PRECONDITIONING_STRENGTHENING_EXERCISES amazingly there is a paper on how much you need to db planche press to do a planche on the rings, ~1/3 BW in each hand seems to be the answer. sounds tough, but rings probably harder than floor and also i'd be pretty happy to just get a nice straddle