Adarq.org

- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:17 15, 12
-- total 1:38:39, 19.36 km
beautiful, beautiful weather. 10 degrees, sunny, a light breeze. we earn days like this here, with the long swampy summer. overcooked the last rep because i was feeling good and also there was a pair jogging along ahead of me at ~4:20 pace and it would have been awkward to pass them so slowly at 4:16 or whatever, so i picked it up and just kept it there. bit more than 10% above T, which is not ideal, but i forgive myself, lol. i'm generally very good with that.

nice! which race is it?

30-10-26

cardio x 35'

Notes

dead tired

31-10-26

Uphill treadmill threshold (all @ 6% grade)
- w/u (in 1' @ 10km/h to feel out intensity)
- 10 x 4' (1') [starting at 9.0km/h, up by 0.1 per rep, so finishing at 9.9km/h]
- c/d, in 4 x ~20s strides on jog home

1:25:26 total

Lift - RDL, BSS, chins, dips, flyes, rev nord

Notes

still v tired; just a bit demotivated (generally, not just training) atm, and feeling a bit chesty. it'll pass but bleh.

this run was great, though. nailed the intensity, only getting above 170bpm in the last two reps. calves/achilles totally fine with this, perhaps felt better here than with outdoor. certainly my legs felt very fresh during the cooldown and jog home and strides, compared to feeling pretty floppy if i did this amount of volume in a flat ground outdoor run. guess the roches know what they're on about.

well picked a debut marathon -- a trail marathon next october with ~1164m elevation gain lmao. doing it with friends and don't intend to take it super seriously since it's hardly a pb course 



last 5k looks fun.

moving leg lifting back to saturday since i've found myself still being sore tues/wed lately.

anyway, base volume this week not great, but 2 top tier sessions, so onwards we go.

Workout 115B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x3, 65x5, 60x7, 50x9
Bulgarian split squats: 45x8, 45x8 (each leg, 22.5 kg dumbbells)
Pallof press: 3 large plates x 10 (each side), 3 large plates x 10 (each side)
V-grip pulls to chest: 40x8, 80x8, 80x8
Seated calf raises: 40x10, 40x10, 60x10, 60x10, 60x10
Triceps pulldowns (ropes): 15x10, 25x10, 20x10

Time of workout: 21:10-22:00
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 89.8 kg
Rating: Good, with weak bench

Comments: Bench was bad today. I did weigh the bars - the thinner one seems to be about 17 kg and the thicker one is 19 kg (barring error). I did the bench with the thicker one today. Still, just 70x3 was weak, and so were the subsequent sets. I did sleep really badly last night (5:10-11:10) and tried to sleep after noon but just dozed in bed for 2 hours. Felt pretty fresh afterwards but just for a short while, I thought I would be really strong in the gym but wasn't. Bulgarian split squats were really good, with some limitation from the left hip. Felt the right quad fire pretty well (I bent forward and put weight on the quads). The pulls to chest for the lats felt strong, although I'm limited in them as well by my injured back.

29-10-26

Cardio x 51:06

Notes

forgot hrm, felt more z2 than z1 tbh. tired.