Adarq.org

- track intervals
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.

don't remember if it was linked on the other site, but this is what i've been using for paces for NSA sub-threshold sessions: https://lactrace.com/norwegian-singles

following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1

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!