Adarq.org

05-07-25

Gym -- used same "gym cardio" session on watch (with hr chest strap) for whole thing as one continuous workout (with laps) for curiousity

Stairmaster -- 25 mins, 13 min easy (123 bpm), 7 min hard (161 avg, 170 max) 5 mins easy (145 avg)
Treadmill walking -- 12 min easy (125 bpm), 7 min hard (156 avg, 166 max)
lifting -- 28:30 (128hr, 158 max, less than 1 minute below 110 HR, min HR being 102)

Dip Machine 4 x drop
Lat Pulldown 4 x drop
Chest Press Machine 4 x drop
Wide-Grip Seated Cable Row 4 x drop
OL Seated Calf - 25 x 5, 4, 3
DL Seated Calf - 40 x a lot
Glute Machine - 130 x 6
Leg Ext - 1 set to failure
Leg Curl - 1 set to failure
Preacher Curl Machine 4 x drop

Notes

Finally got round to tracking HR data during a lifting session. Does this data suggest that the way I do lifting basically a cardio stimulus? I basically never rest more than 10-30s between sets since I either do drop sets or super sets and alternate muscle groups so I'm usually just resting to change load or walk to new machine. The one thing I did as straight sets was OL Calf, which I did alternating LR so still basically no rest between sets. I mean this workout was 27 sets in 28 mins so. Interesting!

- run 1:02:46, 10.68 km w/ 4 x 100m strides
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.

Track work 8:

Dynamic warm up
------------
3x30m sprints (10 m run + 10 m maximal sprint + 10 m run)
5x45 cm box depth drop
5x2x45 cm box depth jump
5x3x45 cm box standing jump off the left leg + depth drop
5x2x50 cm box depth jump on 45 cm box
30m turnant sprint (left side)
20m Rudiment hops (back, forth, side)
Trap bar deadlift: 80 kg x 3
Chinups: 7 (I expect terrible neck pain tomorrow)

Bodyweight: 89.0 kg (-0.9kg)

Comments: A great practice session. Depth jumps felt good. All exercises were done barefoot. Also did some powerjumper jumps.

- 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